ZOE Science & Nutrition

Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?  In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider. Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits. If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:12 Why birth is designed to be messy 08:32 Why your first microbes shape everything later 10:46 Can you replace microbes after a C-section? 13:05 Why the first few years matter more than the rest 15:54 Why antibiotics always come with a hidden cost 17:42 How families swap microbes without realising 19:06 Why microbes survive in some places — and not others 21:25 Why bigger social groups protect your immune system 22:30 How scientists can tell who you live with 24:15 Why closeness matters more than genetics 25:38 Can you catch bad gut bugs from other people? 26:29 Can anxiety spread through gut microbes? 27:55 How scientists now rank “good” and “bad” gut bugs 31:05 Why countryside living changes your gut health 33:49 Why getting dirty may improve mental health 35:33 Why sterilising everything can backfire 38:05 Why pets — especially dogs — boost gut health 42:18 Can your partner improve your health without dieting? 43:25 Why loneliness harms your gut microbiome 45:25 The shared habit of long-living communities 52:01 Why fighting germs may be harming your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode 5 daily habits of people who live longer | Dan Buettner Risk of Asthma and Allergies in Children Delivered by Cesarean Section, The Journal of Allergy and Clinical Immunology (2024) Can maternal-child microbial seeding interventions improve the health of infants delivered by Cesarean section?, Cell (2022) Dietary Exposure to Antibiotic Residues, Frontiers (2022) The person-to-person transmission landscape of the gut and oral microbiomes, Nature (2023) Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025) Intergenerational transmission of diet-induced obesity, A&R (2021) The indoors microbiome and human health, Nature Reviews Microbiology (2024) Cohabiting family members share microbiota with one another and with their dogs, Microbiology and Infectious Disease (2013) Rural and urban microbiota, Gut Microbes (2014) Infant pacifier sanitization and risk, Journal of Allergy and Clinical Immunology (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.  Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day. So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers. This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause. If your blood pressure is your body sending a message, what might it be asking you to change? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 03:40 What blood pressure really is 09:10 The damage builds slowly (and you won’t feel it) 11:00 The two numbers explained in plain English 13:05 Why the ‘right’ number depends on you 15:04 Why doctors can’t agree on ‘high’ 16:35 The first rule: don’t panic 17:45 The clinic reading problem 20:20 The misdiagnosis issue 22:02 What high blood pressure can damage 23:40 Why problems show up years later 24:30 How common is high blood pressure? 27:00 The ‘silent killer’ warning signs 28:10 The bigger cause most people miss 29:10 Salt: why it helps some people more than others 33:30 The age effect most people ignore 35:11 How stress can push blood pressure up 36:35 The gut microbiome link (and the new research) 39:15 Why treatment can still fail 40:10 The uncomfortable numbers on medication benefit 41:15 The simple home-measurement routine 44:05 Sugar vs salt: what surprised the cardiologist 46:45 Where most salt really comes from 49:25 The exercise effect (and why it matters) 51:05 How fast lifestyle changes can show up 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Your gut microbiome and heart health Gut microbiome diversity and hypertension, Journal of Hypertension (2021) Ultra-processed food raises risk of heart disease, heart attack and stroke, BHF (2023) Potassium and blood pressure, British Journal of Nutrition (2010) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re talking about fat. Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right? Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even how it’s produced. One thing is for sure, that single number on the front of a food packet, isn’t going to give you the full story. I’m joined by Professor Sarah Berry to dig deeper into fat. Uncovering which will harm us and which can help us heal. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours. We explore discoveries in Will’s new book, Plant Powered Plus, that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert. By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches. What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 02:22 Is inflammation always bad? 05:00 The 130 health conditions linked to inflammation 08:40 The difference between good and bad inflammation 10:50 Surprising signs of chronic inflammation you might ignore 13:40 Why your doctor might be missing the root cause of your illness 17:50 Why you shouldn't take anti-inflammatory pills every day 19:55 70% of your immune system lives here 23:30 What is ‘leaky gut’ and does it really exist? 25:20 How toxins sneak into your bloodstream 31:35 The massive impact of time-restricted eating on mood and energy 37:30 Why eating earlier in the day reduces inflammation 41:05 The #1 nutrient deficiency destroying our gut health 44:10 How fiber protects against heart disease and cancer 47:30 Why you need to ‘eat the rainbow’ to find your pot of gold 51:35 Your body can’t absorb these nutrients without microbes 52:50 The truth about healthy fats versus low-fat diets 55:05 The specific fat that beats a low-fat diet for heart health 58:00 How fermented foods reduce inflammation in just 10 weeks 01:00:35 The physical reaction your gut has to mental stress 01:06:25 The modern lifestyle mistake sabotaging your immune system 01:08:35 The simple morning habit that boosts energy and sleep 01:10:45 You can build a new gut barrier in just 5 days 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Plant Powered Plus by Dr Will Bulsiewicz Fibre Fuelled by Dr Will Bulsiewicz ZOE’s PREDICT studies: What we’ve learned  The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier, Nutrients (2025) Correlation between human gut microbiome and diseases, Infectious Medicine (2020) The ZOE BIG IF Study, MDPI (2024) Dietary fibre in hypertension and cardiovascular disease management, BioMed Central (2022) PREDIMED: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, The Journal of New England Medicine (2018) Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Gastrointestinal illness and the biopsychosocial model, Psychosomatic Medicine (1998) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Today we’re talking about habits. Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.  So why is changing your habits so hard? Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements that will set you up your success. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan. Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:24 What people who reach 100 actually eat 03:28 Why genes only explain 20% of longevity 07:20 What all Blue Zones diets secretly have in common 08:10 The high-carb pattern that shocks most people 09:20 Why grains and beans work together 10:50 The protein food that beats beef 11:55 Why plant protein comes with an extra benefit 12:15 Why fiber is the closest thing to a super nutrient 13:00 Why ‘fiber is sexy’ but ignored 15:05 A bathtub of meat vs how centenarians eat 15:50 You don’t have to be rich to eat well 17:25 Why deliciousness matters more than discipline 18:30 How many extra years diet can add 20:20 Why chasing longevity usually fails 22:40 What breakfast looks like at age 100 24:20 Why eating earlier helps your metabolism 25:45 The blood sugar crash that drives overeating 28:15 When ‘healthy’ yogurt has more sugar than Coke 31:15 How breakfast rules were shaped by food companies 33:30 The fasting window most people can manage 34:40 The overlooked habit: Blue Zones don’t snack 38:15 Why grumpy people don’t make it to 100 42:00 Why environment beats willpower 55:50 The five forces shaping long life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Recipe: Sardinia Minestrone The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner The ZOE BIG IF Study, MDPI (2024) ZOE’s PREDICT studies: What we’ve learned  Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017) Consuming media, consuming food: investigating concurrent TV viewing and eating using a 7-d time use diary survey, PHN (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health. The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us. Today, I’m joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely. David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness. If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably. If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:45 Humans have been drinking for 40,000 years - here’s why 07:20 Why your first drink feels good - and the next ones don’t 11:45 You don’t need addiction to be harmed 12:45 Alcohol ranked worst out of 20 drugs 13:10 Why alcohol beats heroin on total harm 14:05 Alcohol is toxic — in the same way disinfectant is 15:00 The ‘pickling’ process happening inside your body 15:30 How alcohol quietly damages your arteries 17:30 The fastest way to lower blood pressure 18:25 Will your cholesterol drop if you stop drinking? 19:35 The red wine myth people still believe 20:45 Is any amount of alcohol actually ‘worth it’? 22:10 When alcohol may still make sense socially 23:05 What a ‘unit’ actually looks like 24:25 Why harm rises much faster than you expect 24:55 A bottle a day can cost you years of life 25:30 Why alcohol helps you fall asleep - then wrecks it 27:45 What a hangover really is (it’s not dehydration) 31:20 Does alcohol actually shrink your brain? 32:25 The long-term brain study people ignore 39:30 When stopping suddenly can be dangerous 41:05 The single rule that stops most people overdrinking 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Drug harms in the UK: a multicriteria decision analysis, The Lancet (2010).  Obesity trajectories and risk of dementia: 28 years of follow-up in the Whitehall II Study, The Alzheimer's Association (2018) Feasibility of detection and intervention for alcohol-related liver disease in the community: the Alcohol and Liver Disease Detection study (ALDDeS), British Journal of General Practice (2013) Drink?: The New Science of Alcohol and Your Health by Professor David Nutt (2020) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.  However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck.  Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last? Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way. It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life. If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 05:20 The artificial sweetener trap no one talks about 08:20 The test result that caused panic 10:00 The stat that explains why diets “work”… then fail 12:05 Why calorie advice was “nice and easy”… and wrong 15:55 The “Mars bar” moment 17:10 The simple trick that stops you feeling deprived 18:10 Your biggest barrier might be the service station 19:25 Is bacon really that risky? 21:10 “Accidentally” becoming vegetarian 23:15 From three foods per plate to fifteen 24:15 The moment this turns into “poo in the post” 25:10 What actually happens to your sample in the lab 26:45 From 44 to 88 in one year 27:30 Why the magic starts after results day 29:10 The foods avoided for entire lives 30:00 The part of ZOE people underestimate 33:25 The meal-combining hack that changes everything 35:45 The daily score that keeps it sustainable 38:55 The claim people don’t believe: same weight for two years 44:05 The fatigue link your GP probably won’t ask about 45:47 The “nut box” rule (and what to drink instead) 52:05 How to make this last forever 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE ⁠Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025) Ultra-processed food exposure and adverse health outcomes, BMJ (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood. Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease. In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow. You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time. What is one easy change you could try in 2026 to feel a little better? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 04:20 How changing your diet at 40 adds a decade of health 07:25 Why mindful eating isn’t a wellness fad 12:40 Why ‘30 plants’ beats five a day 14:10 Feeding your gut like a living ecosystem 16:35 Can adding plants cancel out an unhealthy meal? 17:40 Why 30 plants is the sweet spot 19:30 What makes processed food high risk? 21:40 How processing tricks your brain into overeating 23:45 Why ultra-processed foods make you eat 25% more 25:05 Why diet drinks aren’t as harmless as they seem 26:50 How ZOE measures processed food risk 29:35 How to spot risky processed foods without the app 30:20 Simple food swaps that make a big difference 31:40 Why calorie counting fails long term 33:40 How adding calories can reduce hunger 35:00 Can you lose weight without counting calories? 38:40 What is an eating window? 41:10 Why a 12-hour overnight fast works 42:30 Why consistency matters more than perfection 44:15 What ‘eat the rainbow’ actually means 47:00 How food diversity shapes your gut microbes 52:00 Why protein quality matters more than quantity 59:00 Why fermented foods are so powerful 01:06:20 The eight principles that tie everything together 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode ZOE’s protein guide Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017) The ZOE BIG IF Study, MDPI (2024) Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) Association between ultraprocessed foods consumption, eating disorders, food addiction and body image: a systematic review, BMJ (2024) ZOE ferment study New microbiome breakthrough from ZOE, thanks to community science Butter vs. seed oils: New evidence Are all heavily processed foods bad? What you need to know ZOE’s gut bug clusters Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right? Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture. Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?  If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:00 How much should we experiment with our own health? 03:48 Can a 47-year-old really be healthier than a teenager? 07:35 Why poor sleep makes everything feel like a threat 10:07 Why sleep is not optional for better health 10:33 The simple morning habit that improves sleep at night 11:19 The surprising exercise that may help you sleep better 12:45 Why your phone shouldn’t be in your bedroom 13:40 Why sleep rules shouldn’t become another source of stress 14:26 Does cheese before bed really cause nightmares? 15:40 Are oats actually good for you? 16:25 The large study linking oats to lower disease risk 18:40 What happened when Jonathan tested his blood sugar after oats 19:55 Why instant oats caused a huge blood sugar spike 22:20 How adding fat and protein changes your blood sugar response 24:37 Why not all oats are created equal 27:14 What arthritis pain actually feels like day to day 28:00 The trial that showed lifestyle changes can improve arthritis 31:55 Some patients improved enough to stop medication 32:45 The simple plate method for joint-friendly eating 36:05 Why muscle is critical for blood sugar and inflammation 39:05 The shocking truth about weight loss and muscle loss 41:53 What a realistic muscle-protecting workout looks like 44:50 The key ideas to take into a healthier 2026 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology  Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why? Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress. Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable. From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better. Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 02:20 A wake-up call for change 04:20 The mindset shift that saved a life 08:30 Why your body is silently inflamed 12:20 The chemical that cools inflammation 14:40 The simple trick that unlocks broccoli’s benefits 17:00 The fermented food discovery that shocked researchers 19:20 The truth about autophagy everyone gets wrong 21:30 How to get fasting benefits without starving yourself 23:40 Can fasting really reverse biological age? 25:50 Dementia starts decades before symptoms 28:10 One diet’s astonishing impact on Alzheimer’s risk 30:20 The nutrient your brain literally can’t function without 32:40 The biggest drink trend of 2025 - and why it matters 34:50 The 900-year secret behind matcha’s power 36:40 Why matcha feels different from coffee in your brain 38:30 The nutritional showdown: matcha vs coffee 40:10 The bedtime twist nobody expects about matcha 41:10 The perfect first-time matcha recipe 41:55 How to get matcha’s full benefits (and avoid a common mistake) 42:20 Final takeaway for 2026 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode MIND diet slows cognitive decline with aging, A&D (2015) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024) Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction. Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table. This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Recipes mentioned: Roasted Aubergine Traybake Juno’s Lasagne Super-simple kefir dressing Lentil Pate Yule log Timecodes 00:00 Intro 01:13 Do we really need a detox? 02:19 Quick-fire myths: What’s truly bad at Christmas? 10:27 Can one indulgent day really damage your gut? 11:46 The foods that harm your gut most 13:20 What actually happens to your gut when you overeat for weeks? 15:13 Can you still eat mince pies guilt-free? 16:57 Does sugar really make kids hyperactive? 18:54 Why sugary drinks cause a post-Christmas health crash 21:14 Is eggnog the worst festive drink? 23:05 The truth about detox products 25:02 The evidence-based reset after Christmas 27:55 Why Zoe focuses on gut health first 29:52 Should you restrict food after Christmas? 31:39 The easiest way to eat better without trying 33:24 Healthy swaps that still feel festive 36:48 The global festive foods that support your gut 39:10 The surprising link between houses and gut health 41:55 Christmas stress, family arguments & the gut 44:55 Should you feel guilty about Christmas indulgence? 46:12 How bad is Christmas for your health? 46:25 Are we being manipulated by Christmas food marketing? 46:38 Coca-Cola changed Christmas?! 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995) Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994) The ZOE BIG IF Study, MDPI (2024) Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024) Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health. In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life? Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage. For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals.  As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 01:47 Biohacking, longevity - or something else? 03:50 The moment food changed Kayla’s health 11:02 Why women need personalised longevity science 14:03 Is longevity worth the lifestyle cost? 16:56 Why women were excluded from research 19:30 How alcohol affects sleep (and the shocking tracking data) 21:44 The history of extreme self-experimentation 23:58 What’s worth testing? 26:41 The wildfire moment that changed everything 28:52 Plasma filtering and toxin removal 31:22 Forever chemicals and microplastics 33:06 30 supplements a day - smart or risky? 36:19 Supplement stacking dangers 38:59 Why oral health matters for ageing 40:44 The sleep routine that rewires biology 42:51 Why women may need more sleep 44:56 Why exercise may be the closest thing to a longevity pill 46:39 The mistake women make with exercise timing 48:52 Bone density, pelvic floor and overlooked essentials 50:19 Kayla’s full diet - and why she eats 50 plants a week 52:41 Fermented foods, fibre and mindful meals 54:26 If you do one thing - start here 56:16 The goal: Longevity with quality of life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025) Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024) Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Today we’re talking about something we’re all guilty of: food waste. A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens.  They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis. So, can we change the way we approach food and help curb this epidemic of waste? I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener home, better health, and even a lower grocery bill. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be? Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health?  Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas. For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden. If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Intro 03:20 Plastic production has doubled- why isn’t it slowing down? 05:55 What exactly are microplastics? 07:15 Why microplastics are in the air you breathe 09:10 The hidden plastic in your tumble dryer 11:10 How long do microplastics last? 12:20 Sushi trays, black plastic & hidden fire retardants 14:55 Are BPA-free plastics actually safe? 16:10 Plastic bottles aren’t inert - your water isn't safe 18:00 Hundreds of thousands of plastic particles - in every bottle 20:00 Tap water: bacteria-free but full of toxins 22:50 What does plastic do inside your body? 23:50 Plastic in your brain has doubled since 2016 25:40 The nose-to-brain highway: how plastic bypasses defenses 27:00 Who's going to volunteer for a clinical trial of plastic ingestion? 30:10 We’ve never found a patient without plastic in their blood 32:00 Microplastics found in artery plaque of stroke victims 34:30 Are plastics worse than saturated fat for heart attacks? 35:45 Plastics and hormone disruption: the hidden fertility threat 36:00 The BPA bomb in your shopping receipt 39:00 Which foods contain the most plastic? 41:00 The vegetables that actually help detox plastic 42:30 How to reduce your plastic exposure without going insane 43:30 The #1 habit to reduce plastic exposure at home 45:30 Cookware swaps that protect your health 47:15 Can you detox plastics with diet? Yes. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Bioaccumulation of microplastics in decedent human brains, Nature Medicine (2025) Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies,  Journal of Clinical Medicine (2022) Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources, ACS Omega (2025) Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, PNAS (2023) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care. America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Are fermented foods the missing link in our health, or just the latest wellness trend?  In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks. From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise. Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 04:00 The critical difference between healthy fermentation and rotting 09:55 What 'double fermented' food means (and why it's better for you) 11:23 The cheese paradox: why is it so much healthier than milk? 14:12 Why you shouldn't be afraid of 'chemicals' in your food 17:02 Common fermented foods you didn't even know you were eating 18:47 The surprising reason microbes in beer and bread are killed 20:10 Surprising new science: the health benefits of dead microbes 22:07 Why did English-speaking countries stop eating fermented foods? 24:05 What is the real difference between pickling and fermenting? 26:55 The groundbreaking Stanford study that proved the power of fermented foods 30:00 ZOE's 9,000-person study: the results in just two weeks 30:55 The impact of 3 ferments a day on mood, energy, and bloating 34:50 The gut-brain axis: how microbes calm 'neuroinflammation' 37:30 Eating fermented food is like a 'vaccine' for your immune system 39:48 Why sourdough bread is easier to digest than regular bread 40:11 Are fermented foods better than probiotic pills? 44:47 The biggest myth about probiotics: they don't colonize your gut 46:39 Tim's breakfast hack to get two ferments in at once 48:15 The one simple pantry swap for all your stock cubes 49:05 A simple trick to train yourself to like kimchi 51:45 The simplest home ferment: garlic and honey 53:55 How to make your own sauerkraut with just two ingredients 55:08 What is the 'jellyfish' that makes kombucha? 01:00:06 Summary: the top 5 takeaways from this episode 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted.  So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing. Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back. For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods. Could learning the language of flavour be the most powerful way to eat better - without restriction? Try ZOE’s NEW app and gut health test: ZOE.com Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/ Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:10 The surprising truth about how taste really works 02:45 Why flavour matters more than nutrition labels 05:12 The ‘bliss point’: how junk food hooks your brain 07:40 How big food manipulates your taste buds 10:05 Why eating too fast damages your health 12:32 The 20-minute rule your brain uses to feel full 14:25 Why you should chew more (and talk while eating) 16:58 The simple trick to eat less and enjoy more 19:05 What chocolate reveals about human evolution 21:15 Why most processed foods are designed to deceive 23:48 How to spot hyper-palatable foods instantly 26:10 Why we’ve lost our ability to taste real food 28:55 What ‘bitterness’ really means for your health 31:40 The forgotten skill of flavour literacy 34:25 How to retrain your taste buds in one week 36:45 Why flavour is the one thing big food can’t fake 39:20 How mindful eating can rewire your brain 41:05 The shocking stats on mindless eating 43:30 What the data says about processed food risk 45:25 Why flavour could be your best health tracker 47:40 Can technology teach you to eat better? 49:30 Why enjoying food is essential for good health 51:00 The big takeaway: flavour is your superpower 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Savouring strikes back: healthiness, satiety, mindfulness, community, planet  How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?, Nutrients (2020)  Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference, Current Obesity Reports (2018) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Try ZOE’s NEW app and gut health test: ZOE.com Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.  Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase. Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health. After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns. Timecodes: 00:15 The surprising link between your body clock and major diseases 01:25 Quick-fire round: Body clocks, weight gain, and meal timing 03:25 You have a 'master clock' ticking in your brain 10:05 What is 'gut lag'? 11:40 Why light is the most reliable signal for your body (it's not weather) 14:45 Light's 'non-visual' effects: How light affects your mood and performance 16:30 What studies on blind people reveal about our internal clocks 18:50 The shocking health risks of night shift work 21:05 Why you are 'definitely eating at the wrong time' 22:30 The same meal at midnight gives you higher blood fats 25:20 Why living in a cave for a month is 'pretty healthy' 26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes 29:10 What is 'social jet lag' (and why is it linked to weight gain)? 33:05 How winter light changes your body clock 38:30 The direct link between light and 'winter depression' 39:30 Do light boxes actually work for winter depression? 40:40 The discovery of melanopsin: The specific color of light that controls your clock 43:45 Does blue light from your phone really matter for sleep? 45:05 Why light intensity matters more than blue light 48:15 The cheapest and most effective way to get morning light (even in winter) 50:00 Food sets your 'peripheral clocks', but not your master clock 52:20 Why mealtime consistency is the most important rule 53:30 Is daylight saving time bad for our health? 55:35 Summary: Key takeaways for sleep, mood, and eating 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available⁠ here⁠.

Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working? In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.  They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.  Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes. Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit. Timecodes: 00:00 Introduction 01:25 Does building a new habit take 21 days? 02:05 Is breakfast the most important meal of the day? 04:05 The 'healthy' breakfast that causes an 11 AM energy dip 05:15 How your breakfast creates a blood sugar rollercoaster 07:15 Can today's breakfast affect tomorrow's hunger? 08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's" 10:10 What is a 'habit' in psychology? (It's not what you think) 11:15 The 'autopilot' breakfast: Making food without realizing 13:50 The stale popcorn experiment: Why you eat food you don't even like 16:30 The secret to change: Identify your environmental triggers 18:30 The 'fresh start effect': Why Monday is a powerful day to change 20:40 The "I've already failed today" mindset (and why it's wrong) 22:30 What are 'keystone habits'? 25:45 The 3 ways to break a bad habit (it's not just willpower) 28:00 How to use breakfast as your 'first win' of the day 29:40 Tim Spector's ideal breakfast to avoid a sugar crash 32:30 The 'high protein' cereal lie: "Most of them are rubbish" 33:30 Is Marmite actually healthy? 34:55 Tim's 3 simple principles for a healthy breakfast 38:20 The 21-day myth busted: How long it really takes to form a habit 40:50 What is 'habit stacking'? 41:55 Does missing one day ruin your new habit? 42:35 How to swap your cereal habit (Ben's practical plan) 45:00 How long until a new habit feels 'automatic'? 46:00 A 3-step practical guide to change your breakfast habit 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Get your free 5-step plan for hearing loss diagnosis and treatment: click here Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no cure.  An astonishing half a billion people have hearing loss, which impacts their ability to communicate and connect with others. Hearing loss cases are increasing fast, especially among younger people.  For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope: Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss.  In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University.  He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past.  What you’ll learn: Why hearing loss is becoming more common The shocking link between hearing loss and a 500% increased risk of dementia How modern headphones and loud concerts cause permanent, irreversible damage Why hearing loss can be more isolating than blindness The simple ways you can protect your hearing today How current technologies like hearing aids and cochlear implants work About the groundbreaking new science that could cure deafness using stem cells About Marcelo Rivolta Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans. Timecodes: 00:00 Introduction  00:26 Does hearing loss only affect older adults? 03:37 Is permanent hearing loss reversible? 06:03 At what volume do headphones start to cause hearing loss? 08:26 Why hearing loss is more isolating than blindness 09:41 The shocking link between hearing loss and dementia 12:00 Can hearing aids reduce your dementia risk? 13:13 How do we hear? A simple explanation 15:15 Why is your microphone just like your ear? 18:07 What goes wrong in your ear to cause hearing loss? 19:20 The cells in your body you’re born with that have to last a lifetime 20:51 Why does loud noise cause irreversible damage? 23:15 Do hearing aids solve hearing loss for everybody? 24:08 The difference between a hearing aid and a cochlear implant 26:20 Is the hearing from a cochlear implant natural? 32:25 Can we find a cure for hearing loss? 34:15 Using stem cells to create new hearing cells 37:32 Can we reverse deafness? Groundbreaking study in animals 38:45 When will a cure for hearing loss be available? 42:25 What is auditory neuropathy? 45:06 What is tinnitus and could this research cure it? 46:46 Top tips to protect your hearing 50:03 Jonathan's summary Information about the Rincell-1 clinical trial, such as patient eligibility and other related aspects, is available at https://www.rinri-therapeutics.com/our-clinical-research/#rincell For further details, please contact enquiries@rinri-therapeutics.com 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Episode transcripts are available here: https://zoe.com/learn/category/podcast

🥑 Make smarter food choices. Become a member at http://zoe.com  Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology. In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it. Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite. In this episode, you’ll learn: Why the idea that weight loss is simply about willpower is a damaging myth. The science of the "weight set point" and how your brain fights to keep you at a certain weight. How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet. The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full. How yo-yo dieting can actually raise your set point, making you heavier in the long run. A practical, step-by-step plan to lower your set point by changing what you eat, not just how much. The truth about new weight-loss drugs like Ozempic and their long-term effects. How managing stress and improving sleep can be as important as your diet for sustainable weight management 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram |  https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 00:20 Is gaining weight as we age inevitable? 01:38 Why ‘eat less, move more’ is a myth 03:53 Is your weight predetermined by your genes? 06:36 How your mother's experience in the womb can alter your dna 10:35 Why most diets are doomed to fail in the long term 12:16 Your brain has a weight 'set point' it tries to defend 15:27 The 'weight anchor': your body's powerful defence against weight loss 17:22 The reason you often end up heavier after a diet 19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet 21:35 The 'joker in the pack' controlling 70% of your energy burn 23:12 Your body has a hidden metabolic 'dimmer switch' 27:53 The mystery of the missing calories 32:35 Why dieting can actually raise your weight set point 34:31 The master hormone that tells your brain when you're full 36:08 The hidden reason your brain can't tell you're full 37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity 39:00 The 'broken gas tank meter' analogy for weight gain 41:26 Step 1 for resetting your weight: the 30-day challenge 42:07 Why you need to stop snacking between meals 43:50 What is mindful eating and why does it matter? 46:22 Can time-restricted eating lower your set point? 48:37 The truth about new weight loss drugs like ozempic 50:28 The surprising impact of stress and sleep on your weight 51:42 The single most important thing to understand about weight loss 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Today, we’re talking about plants. For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety. So, is time to adjust our guiding plant principle? I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Is your smartwatch just a fun gadget, or a serious medical device?  In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health. Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses. For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health. The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey. 🥑 Make smarter food choices. Become a member at zoe.com Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system. Timecodes  00:06 Quick-fire questions on heart health 01:45 What is heart rate variability (HRV)? 03:05 Is a steady heart rate a healthy sign? 05:15 Atrial fibrillation makes HRV an invalid measure 07:30 What controls our heart rate? 10:00 Your heart is much more than a pump 11:10 Your thoughts can directly affect your heart 13:45 What lifestyle factors influence your HRV score? 15:15 How does stress impact your HRV? 17:15 Your watch's ECG is a clinical-grade tool 20:20 Wearables can help diagnose serious heart conditions 23:45 Are expensive wearables more accurate? 26:20 Does diet impact your HRV score? 29:15 How to track your HRV score correctly 30:00 Don't panic about small HRV fluctuations 32:30 When to use your watch's ECG function 34:10 The truth about heart rate training zones 36:50 The minimum exercise for a healthy heart 37:40 Does sleep consistency matter? 39:50 What is VO2 max and does it matter? 41:10 Stop comparing your health data to others 41:50 Key takeaways from the episode 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Studies referenced for today's episode Heart rate variability: standards of measurement, physiological interpretation and clinical use, 1996, European Heart Journal Diagnostic Accuracy of a Smartwatch App for the Detection of Atrial Fibrillation, 2019, The New England Journal of Medicine The Effects of Alcohol on Heart Rate Variability and Heart Rate, 2017, The American Journal of Cardiology The relationship between mental stress and heart rate variability, 2007, Journal of Psychosomatic Research Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong.  However, is it really that simple? I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits? In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits. We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills. Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up. Unlock the science of sleep 👉  ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 How to fix your sleep: what works and what doesn't 01:05 How a lack of sleep affects your willpower and mood 02:02 The evolutionary link between sleep deprivation and a threat response 04:26 How a lack of sleep can impact cognitive function 05:05 Is there a real scientific link between poor sleep and disease? 07:21 The surprising link between sleep and mental health 08:23 Why you can't try to have a good night's sleep 09:33 How to apply the "perfect is the enemy of good" rule to sleep 10:43 The number one reason for insomnia 11:12 The split between those who don't sleep enough and those who worry about it too much 12:12 Why are so many people dissatisfied with their sleep today? 13:00 Why technology is the biggest threat to our sleep 15:46 Why phones are making sleep harder 17:45 The science behind forest bathing 18:55 Can cognitive behavioral therapy help you sleep? 21:10 The surprising clinical definition of insomnia 21:40 Does alcohol help you fall asleep? 26:15 Are sleeping pills a good solution? 29:35 Can exercise help you get better sleep? 32:40 Can eating turkey help you get to sleep? 36:55 What about supplements like melatonin and magnesium? 41:38 What is good sleep hygiene? 44:18 The number one rule for your smartphone and your bedroom 45:32 How can wearables that track sleep help you? 47:34 The technique that will help you fall back to sleep 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide

Today, we’re unwrapping the truth about chocolate. For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty? Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it. In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate with a clear conscience. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries? This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists. Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction  01:05 The most common misconception about gut health 04:04 Your gut bacteria are like mini pharmacists 08:12 Why your gut microbes are as unique as your DNA 14:23 How ZOE is revolutionising health with a new research model 19:39 Groundbreaking research that featured in Nature  22:21 The new, simpler way to measure your gut health 24:25 Meet newly discovered good bugs 28:06 The microbe that thrives when you eat nuts and seeds 32:40 Why only eating kale won't make you healthy 34:25 The 'ancient' gut bug discovered in mummies (and one of our scientists!) 36:37 The future of probiotics 39:17 The shocking truth about store-bought probiotics 42:17 What makes a 'bad' bug bad for your health? 43:45 Could your gut microbes be making you crave junk food? 46:29 The diet your bad bugs love the most 49:10 The future of personalised nutrition for your gut 52:22 How to 'pivot your ' to feed your good bugs 53:55 Is it okay to eat occasionally? 55:53 Tim Spector's simple 'fridge raid ferment'  📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, forthcoming in Nature, (2025) Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, Published in Nature Microbiology (2025) [3] Research progress of gut microbiota and obesity caused by high-fat diet, Published in Fronteirs in Cellular and Infection Microbiology (2023) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years. So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf? In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares the simple, evidence-backed changes that can make a big difference to your gut. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea? Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling science books, and spent 25 years researching how our immune system works. He even helped discover the immune synapse, a breakthrough that changed our understanding of immunity. Daniel explains how your immune system really works, why it’s connected to mental health, and how it can even detect cancer cells. He also clears up common myths and shares what genuinely helps keep your immune system strong through the winter months — and what won’t make a difference. By the end of the episode, you’ll know the practical, science-backed steps you can take to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Your body’s surprising, built-in cancer defense 02:07 What is the immune system? 03:55 Why ‘boosting’ your immune system can be dangerous 05:28 Are allergies a sign of an overactive immune system? 07:53 The 'hygiene hypothesis': Does being too clean make us sick? 11:05 The unintended global experiment of the COVID pandemic 12:40 How your immune system is constantly fighting cancer 14:20 The revolutionary new therapies that unleash your immune system on cancer 16:05 Is your immune system killing cancerous cells right now? 17:12 Your immune system is the most unique thing about you 19:25 Why you shouldn't blame yourself for getting sick 21:18 The myth of vitamin C and the Nobel prize winner who started it 23:55 The truth about vitamin C and colds 25:06 Does being cold actually give you a cold? 26:15 The powerful link between your immune health and mental health 28:06 Cytokines: The secret messengers you’re going to hear more about 29:00 Could inflammation predict teenage depression? 33:40 What is inflammation, really? 40:33 The double-edged sword of personal health data 42:06 Are there any immune supplements that actually work? 43:35 The one thing that directly harms your immune health 45:05 Why 'fight or flight' is bad for your immune system 47:08 How much exercise is best for your immune system? 48:16 The two most practical pieces of advice for a healthy immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health. So is this panic justified? Or does the science require further scrutiny?  Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, and tell you whether it’s time to rethink your next stir-fry. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true? In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely any evidence. Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 The marketing trick vitamin companies use to fool you 02:03 Did Mel Gibson really help deregulate vitamins? 03:57 How vitamins went from miracle cures to a $40 billion industry 06:06 The shocking story of the anti-regulation ad that beat the Vietnam War 07:40 The legal loophole that lets supplements claim they 'support heart health' 08:38 Why supplements don't need the same proof as drugs 11:10 In the US, there is no one checking supplement claims 12:14 Can you just make up a health claim and sell a pill? 14:42 How companies twist 'petri dish' science to sell you products 16:40 The vitamin that unexpectedly increased cancer risk by 18% 18:41 An easy way to understand why most health studies are wrong 20:30 How a memory supplement company manipulated its own study for 7 years 22:50 The only type of study you should trust for health advice 26:31 Why does scientific advice on health keep changing? 30:25 The popular diet advice I used to give that was completely wrong 32:14 The only time you should be taking a vitamin supplement 33:40 Does vitamin C actually do anything for you? 34:37 The truth behind vitamin D 'insufficiency' 36:29 Can taking too much vitamin D be dangerous? 37:50 Do vitamins help even the most critically ill patients? 42:42 What about taking a multivitamin when you get older? 45:35 Are probiotics a waste of money? 48:25 What is the single best way to eat for your health? 51:12 Why we still don't have perfect evidence for the 'best' diet 52:57 The one thing you should do tomorrow for your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here.

Today, we’re asking: What should you eat? This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma. So, are there any simple tips we can keep in mind to reduce the stress around mealtimes? I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most of every meal. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.  Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.  Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 What is heart health? 01:50 Can poor sleep make you age faster? 03:25 What is heart disease? 06:01 Why high blood pressure is called the ‘silent killer’ 07:44 Heart disease is the leading cause of death, but it’s highly preventable 08:54 How good lifestyle choices can add an extra decade of healthy life 10:32 Good heart health can make you biologically 6 years younger 12:19 The 6 pillars of good sleep you’ve never heard of 13:54 The shocking sleep habit that can double your risk of heart disease 15:02 How much can your sleep schedule vary before it becomes a risk? 16:19 Why how you feel about your sleep is a key health metric 19:43 The surprising link between not sleeping enough and gaining weight 22:02 Are sleep tracking devices actually helpful? 24:19 It's never too late to improve your heart health, even with bad genes 27:32 The best time to eat breakfast for a healthier heart 32:20 The American Heart Association's 8 essential habits for a healthy heart 33:39 The recommended amount of exercise you need per week 34:17 Is vaping a risk for your heart? 36:30 The growing health crisis almost 40% of people are facing 37:54 Cholesterol isn't the only number that predicts your heart attack risk 39:50 Why sleeping in is also bad for your heart health 40:55 Avoid these stimulants before bed for better quality sleep 42:12 The single most surprising risk factor for your heart 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Redefining Cardiovascular Health to Include Sleep: Prospective Associations With Cardiovascular Disease in the MESA Sleep Study. Multidimensional Sleep Health Is Associated with Cardiovascular Disease Prevalence and Cardiometabolic Health in US Adults. Variability in Daily Eating Patterns and Eating Jetlag Are Associated With Worsened Cardiometabolic Risk Profiles in the American Heart Association Go Red for Women Strategically Focused Research Network Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand. But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life. In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health? In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way. We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer? Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more. Unwrap the truth about your food 👉 ⁠Get the ZOE app  (US Only) 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Are common food additives tested for safety? 02:44 The shocking number of additives in a simple loaf of bread 04:14 The real reason your bread is so soft 05:55 The loophole that allows 10,000 additives into our food 07:24 How companies get to approve their own additives 08:46 Why it's so hard to prove an additive is harmful 10:27 The concerning difference between US and European food regulations 12:30 When the FDA revoked an additive's "safe" status 14:23 You won't believe where this common food dye comes from 15:36 A study linking food dyes to behavioral problems in children 18:59 Are the thousands of other food additives safe to eat? 22:51 Why we can't trust food companies to police themselves 26:45 The US state that just banned 44 common additives 28:52 Why food companies say they can't get rid of artificial colors 31:42 The hidden additives you'll never see on a food label 34:21 The surprising reason farmers use antibiotics to fatten animals 36:16 Why your chicken is probably contaminated 40:39 The hidden health and environmental costs of cheap food 43:51 How food companies use the "pester factor" to market to your kids 47:56 The one regulation that would fix our broken food system 51:36 The simple 7-word rule for a healthy diet 55:13 The childhood discovery that shaped my diet for life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Navigating the U.S. Food Additive Regulatory Program Comprehensive Reviews in Food Science and Food Safety (2011) Oral administration of potassium bromate induces neurobehavioral changes, alters cerebral neurotransmitters level and impairs brain tissue of swiss mice Behavioural and Brain Functions (2016) Safety assessment of titanium dioxide (E171) as a food additive EFSA Journal (2021) Food Dyes a Rainbow of Risks Center For Science in the Public Intrest (2010) Health risk assessment of exposure to ractopamine through consumption of meat products International Journal of Advanced Research (2014) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re tackling the challenge of feeding our children. Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits. So, how can busy parents help their children build a better relationship with food? In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward strategies to guide your children away from processed foods and towards a lifelong love of healthy eating. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet? In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans. Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food. Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Forget crash diets 03:42 The REAL reason we're all gaining weight 10:50 Does the keto diet work? 13:15 High-carb or high-fat diet for weight loss 18:22 The biological reason you regain weight 19:26 What is the 'YOLO margin' and how can it help you lose weight? 22:53 How a single treat becomes a daily habit 24:22 The mindset trick to stop binge eating for good 27:53 How to turn your body into a metabolic engine 29:26 No.1 rule for PROTEIN intake 33:53 A surprising take on Ozempic 38:00 The hidden danger of weight loss drugs 39:23 Step one is NOT diet or exercise 42:02 Why poor sleep makes you crave junk food 47:50 Optimal protein for fat loss 49:07 The easiest way to hit your daily protein goal 51:17 The only 3 exercises you really need 53:58 How to do 80 squats a day without even trying 56:32 This simple eating trick can cut 15% of your calories 59:50 A final warning for anyone trying to lose weight 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Mentioned in today's episode Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial Effects of meal frequency on weight loss and body composition: a meta-analysis Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition International society of sports nutrition position stand: diets and body composition  New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re diving into fermentation. If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function. Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure. That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home. 🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks. So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well? In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health. Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Introduction 02:50 The scary headlines about your food are wrong 07:40 The food classification system scientists call 'useless' 09:25 Why not all peanut butters are created equal 11:05 What really makes a processed food unhealthy? 12:20 The difference between 'safe' and 'healthy' food additives 15:50 What food companies remove from your food 17:30 The invisible 'food matrix' that processing destroys 19:05 Why you don't absorb all the calories you eat 22:25 An apple vs apple juice: the shocking results of a 1977 study 25:05 The ingredient label lie you're falling for 26:25 Why soft food makes you gain more weight 28:40 Even a nutrition scientist with 25 years of experience is confused 32:45 How we're building a new system to score processed food 35:52 The science of 'hyper-palatable' foods 39:00 How food is engineered to make you overeat 42:10 It's not 65% of food, it's this much you should worry about 45:30 The financial reality of eating healthy 51:47 Using processing for good: the 'wonder bread' of the future 55:17 If I switch to low-risk food, will my health improve? 56:45 Is processed food damaging our brains' hunger signals? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim SpectorFree resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re turning our attention to allergies.  For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear. What is clear, however, is that allergies are on the rise. I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first ‘lightbulb moment.’ 🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing. With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 We’ve been lied to about protein 04:05 Why protein is completely different from carbs and fat 09:05 The depressing age when you start losing muscle 14:45 Your muscles have a secret second job 17:25 Why food companies are suddenly adding protein to everything 22:25 The shocking protein intake that fuelled your biggest ever growth spurt 26:45 Why the 'optimal' amount of protein is so hard to define 33:05 The surprising truth about protein for building muscle 40:15 Most of us are already eating the 'optimal' amount of protein without trying 42:30 When eating more protein could actually be harmful 45:00 The ‘anabolic window’ myth debunked 48:50 Why 'animal protein is superior' is an outdated idea 51:16 The myth of ‘incomplete’ plant proteins 51:55 The ancient food secret our ancestors discovered all over the world 53:50 Is there an upper limit for protein in one meal? 57:25 My number one food for a high-protein breakfast 59:05 A simple pyramid for choosing the healthiest protein sources 59:55 The 'healthy' protein source that’s a class one carcinogen 01:02:55 When a protein bar is no healthier than a chocolate bar 01:04:30 Why your protein cookie could be reducing your healthy life years 01:06:20 My number one tip for health (and it’s not about nutrition) 01:08:50 The ideal daily protein target for most healthy adults Studies: Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity  What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine  📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re exploring the connection between your gut and your brain. For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease. So, have we been neglecting a vital piece of the brain health puzzle?  Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain. Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia. We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements. In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index." Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - ⁠Daily 30+⁠ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on⁠ Instagram⁠. Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/ Timecodes 00:00 Do Omega 3s Really Protect Your Brain? 01:46 Are We Deficient in Omega 3? 02:15 Plant vs. Fish: Omega 3 Sources Explained 03:34 Are EPA & DHA Really "Essential"? 05:03 The Omega 3 Family Tree: ALA, EPA, and DHA 07:05 Plant Based Myth: Omega 3 Conversion Rates 11:00 The "Optimal" Omega 3 Level: Are You There? 12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat? 14:19 Are Omega 3s Only For Heart Health? 15:13 Why Fish Oil First Made Headlines 18:47 Why Are Omega 3s so Great for Your Heart 21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health 25:11 Omega 3s and Longevity 28:18 Omega 3s and Brain Health: The Latest Science 29:15 Dementia Risk: Omega 3 Levels in the Brain 30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression 32:41 EPA vs. DHA for Depression: The Surprising Findings 35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain? 38:40 Measuring Your Omega 3 Index: How to Get Tested 42:20 Mercury in Fish: Is it a Real Concern? 45:19 Farmed vs. Wild Salmon: What's the Difference? 48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric? 54:50 Vegan & Vegetarian Options: Algae Based Omega 3s 📚Books by our ZOE Scientists ⁠The Food For Life Cookbook⁠ ⁠Every Body Should Know This by Dr Federica Amati⁠ ⁠Food For Life by Prof. Tim Spector⁠ Free resources from ZOE ⁠Live Healthier: Top 10 Tips From ZOE Science & Nutrition⁠ ⁠Gut Guide - For a Healthier Microbiome in Weeks⁠  Mentioned in today's episode⁠ Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025 The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025, Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, NutrientsFish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology Have feedback or a topic you'd like us to cover? Let us know ⁠here⁠. Episode transcripts are available ⁠here⁠.

🌱 Try our plant based wholefood supplement - ⁠Daily 30+⁠ Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.  This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat. In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.  A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.  *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Do your scales lie about muscle? 00:34 Do muscles stop sugar spikes? 03:45 Why muscles are hormonal powerhouses 06:10 Can you reverse cell aging? 07:20 The dangers of high blood sugar 11:05 Are you sitting down for too long? 15:05 Shocking difference in muscle scans 18:40 Is it ever too late to build muscle? 20:20 Can exercise rejuvenate your cells? 24:50 The risk of losing muscle 28:37 Should you stop weighing yourself? 31:47 Surprising truth about muscle vs. fat 33:50 Does perimenopause affect metabolism? 39:05 Where is fat really stored? 42:10 Can you lift for life by focusing on strength? 51:00 Should you check your heart before high intensity exercise? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013) Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025) Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024) The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018) Low back pain: a call for action The Lancet (2018) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed. Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Food's Influence on Breast Cancer Risk 00:47 Mammogram Limitations & Misconceptions 04:11 Shifting Mammogram Age Guidelines 10:02 Mammogram Limitations and Dense Breasts 11:56 How to Know if You Have Dense Breasts 13:23 Dr. Aliabadi's Personal Cancer Journey 15:37 Discovering a High Lifetime Risk 17:28 The Emotional Impact of Cancer Talk 19:11 The Day of Surgery and Unexpected News 22:32 The Importance of Being Your Own Advocate 25:10 A Second Mastectomy for Missed Tissue 27:00 Olivia Munn: A Public Story of Early Detection 31:00 Genetic Testing Beyond Family History 34:09 How to Calculate Your Lifetime Risk 37:25 High-Risk Patient Screening Strategies 40:02 Factors Increasing Breast Cancer Risk 43:03 Hormonal Birth Control and HRT Safety 46:00 When to See a Doctor for Lumps 49:10 The Power of Personalized Health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about olive oil. Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity. But is it truly liquid gold, or just another fad? I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC). Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables. The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations. Quirijn shares insights from his 20-year collaboration with local researchers. This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity. 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Can This African Diet Transform Your Health in 2 Weeks? 02:47 What Makes African Diets Healthier Than Mediterranean? 05:17 The Mediterranean Diet: Are We Getting It Wrong? 07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge 10:37 Are These Ancient Grains the Original Superfoods? 13:17 Diet Changes That Predict Disease — Here’s How 15:58 What Pre-Western Diets Reveal About Human Health 18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro 21:00 This Fermented Banana Beer Might Boost Immunity 23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet 26:07 Can a Fermented Drink Reverse Western Diet Damage? 28:47 How Food Labels Trick You Into Thinking You're Healthy 31:38 Is Your Immune System Running on the Wrong Fuel? 34:12 These Roots Are Healthier Than Potatoes — Here’s Why 36:51 Your Porridge Is Making You Unhealthy (Without You Knowing) 39:35 What People Actually Eat on a Traditional African Diet 42:21 Pasteurised Fermented Foods — The Surprising Downside 45:06 Most People Don’t Eat Enough Fiber. Do You? 47:49 Why One Diet Doesn’t Work for Everyone 50:33 The #1 Diet Swap to Transform Your Health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episodeImmune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)  Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about obesity medication. Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research. In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true? One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing? In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease. Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt? You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension. If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 03:29 What actually is high blood pressure? 05:57 Why everyone should own a blood pressure monitor 07:01 What your blood pressure reading really means 09:59 Stress and high blood pressure 11:28 The $20 gadget that can save your life 13:17 When to see a doctor 14:35 What causes high blood pressure 16:57 Salt and blood pressure 18:28 Why reducing salt didn’t work for Tim 20:09 Blood pressure medications 22:04 Why high blood pressure is so dangerous 24:20 How blood pressure quietly damages your brain 27:18 Is it too late to lower your blood pressure? 31:31 How your gut microbes affect blood pressure 34:14 Why potassium matters more than salt 36:29 How sleep, stress & saunas impact your blood pressure 38:58 The real source of excess salt in your diet 41:37 Should you switch to potassium salt? 49:30 Beetroot juice: better than salt restriction? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Studies referenced in today's episode: Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020) Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025) Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025) high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about resistance training. When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training. Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence. Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change? In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease. Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference. Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time. If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 What is inflammaging? 02:23 The biggest misconception about inflammaging 03:20 Inflammation can grumble away for decades 04:01 What cytokines in your blood really mean 05:00 Why inflammation is helpful — until it isn’t 06:19 A small rise in inflammation can last for decades 07:45 Inflammation acts like immune system hormones 08:50 Why more immune activity isn't always better 10:00 Did modern life create chronic inflammation? 12:00 Why flu is deadly for older people 13:15 Inflammation breaks down muscle and bone 15:15 Why fat tissue is fueling your immune system 16:51 Why body fat isn’t just a passive energy store 18:10 How inflammation helps cause dementia and heart disease 20:50 In your 40s? You might already be aging faster 22:03 Why menopause triggers a rise in inflammation 24:40 The gut bacteria that leak into your blood 27:15 Your muscles produce anti-inflammatory signals 28:55 Sitting too long cancels out your workout 30:44 Why walking stairs beats living in a bungalow 33:35 Janet’s one-day-a-week fast for 30+ years 34:55 10,000 steps = no inflammation? 35:57 Overweight people see the biggest benefit from exercise 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim SpectorFree resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about sleep. Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live. So how do you get better sleep in a world that never seems to rest? I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not. We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin. Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health. This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes Timecodes 00:00 Can you reverse sunburn in 24 hours? 00:54 The anti-aging skincare routine that actually works 02:21 Is collagen powder a scam? 03:33 Your skin renews itself every 4 weeks 05:11 70 billion microbes live on your skin 07:56 Can gut bugs really reverse hair loss? 09:12 The two ways your skin actually ages 11:03 Why your skin stops repairing itself 13:19 What makes your skin sag as you age 14:55 Can lifestyle really slow down skin aging? 16:15 The enzyme that smoking activates to destroy collagen 17:01 Does vaping wreck your skin too? 18:04 Why expensive creams don’t erase wrinkles 19:21 Why most anti-aging products don’t penetrate your skin 20:41 The skincare label trick: “appearance of wrinkles” 24:03 The white bottle effect: how packaging influences trust 27:55 The double-edged sword of sunlight 30:22 Why sunlight makes you feel amazing 32:53 Could sun exposure actually protect your heart? 35:01 Are we protecting our skin too much? 39:12 The 3 steps of a dermatologist-approved routine 42:05 Are you using enough sunscreen? (Probably not) 44:55 Should you wear SPF in winter? 50:01 The vitamin D3 sunburn recovery hack 52:58 How much is too much vitamin D? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020) Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022) Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re zooming in on our gut. It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!. I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives. Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises. Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind. Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE. By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025. Unwrap the truth about your food 👉 ⁠Get the ZOE app Follow ZOE on Instagram. Timecodes 00:00 Can supplements actually harm your health? 02:55 Why vitamin pills can do more harm than good 05:45 The truth behind scurvy, rickets, and early nutrition 08:30 Why we’re still stuck in a post-war supplement mindset 11:15 Should you supplement if you’re not deficient? 14:00 What calcium supplements are really doing to your heart 16:50 The real reason food companies add vitamins 19:20 The problem with your diet isn’t deficiency 21:45 Why fixing your diet is harder than it sounds 24:30 Why we need a new kind of supplement 27:10 Whole plants vs powders: why structure matters 29:40 Why plant diversity is the future of gut health 32:10 What’s the difference between prebiotics and probiotics? 35:05 Inside the randomized trial testing a new gut supplement 37:45 The science behind measuring real health impact 40:00 How the gut supplement changed the microbiome 42:30 Why probiotics worked… but much less 45:10 The surprising link between microbes and mood 48:20 How much did cholesterol and inflammation improve? 51:30 Could this reshape how we supplement in the future? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim SpectorFree resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024) Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021) Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013) A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024) On calcium supplementation: Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011) Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into protein. It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health? So, what does the science say? Is it better to get our protein from animals or plants? I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way. Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily.  Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers. Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process. This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 How much of our food is ultra-processed? 02:24 Can UPFs increase cancer risk in children? 04:48 Why our kids get sicker, earlier 07:12 How convenience took over our food choices 09:36 Are food companies engineering addiction? 12:00 UPFs and early onset cancer 14:24 Why calorie counting misses the point 16:48 Can a mother’s diet shape her child’s future health? 21:36 Is a poor diet as harmful as smoking in pregnancy? 26:24 Preservatives vs calories: what’s more harmful? 28:48 Brand new science: not all UPFs are equal 31:12 ZOE’s new processed food risk scale  38:24 Why UPF labels are misleading and confusing 40:48 A simple trick: how to spot UPFs on food labels 43:12 Should schools and offices be UPF-free zones? 45:36 How to shape your kids’ eating habits for life 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Trends in Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re diving into an important and growing health concern: colon cancer. Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening. So what can we do to protect ourselves and our loved ones? I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease. Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good? Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This." Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Get Liz Earle's book A Better Second Half here 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Detox diets for toxin elimination and weight management: a critical review of the evidence (2014) Application of red light therapy for moderate‐to‐severe acne vulgaris: A systematic review and meta‐analysis (2021) Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review (2024) International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) Unraveling the Puzzle: Health Benefits of Probiotics-A Comprehensive Review (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re exploring the impact that ultra-processed foods have on our brain. We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression. So, what can we learn from the studies that have looked into the connection between food and thought? I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Unwrap the truth about your food 👉 ⁠Get ZOE’s new app Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health? In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity. Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress. She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome. This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. 00:00 Can saunas improve metabolism? 02:03 Can heat really mimic a cardio workout? 05:13 Why do I feel sleepy after a sauna? 07:33 The surprising link between heat and your heart 10:37 What cold water instantly triggers in your body 13:19 This 'good fat' burns your bad fat — here’s how 16:11 How just walking in the cold can raise your metabolism 18:57 Why a colder bedroom could transform your blood sugar 22:07 Winter swimmers vs non-swimmers — the science is clear 25:39 How short dips beat long soaks in cold water 29:12 Cold plunges activate your cell repair systems 31:37 The 30-second switch: from panic to peace 33:58 Can cold water really boost mental health? 36:07 Could gut bacteria respond to temperature? 38:53 Cold plunges and antidepressants: early findings 41:01 Cold shock vs hyperventilation — what to avoid 43:27 Is combining hot and cold better than just one? 45:36 Cryotherapy vs cold plunge — which works better? 47:19 Do cold showers actually do anything? 50:59 Why daily plunging might be too much stress 53:31 Should women cold plunge differently than men? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Mentioned in today's episode: Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men, Cell (2021)  Cold exposure, gut microbiota and health implications: A narrative review, Sci Total Environ (2024)  The gut microbiota facilitate their host tolerance to extreme temperature, BCM Microbiology (2024)  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re exploring the power of a restricted eating window. Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right? Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best. In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

👀 Unwrap the truth 👉 Try the new ZOE app Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health. Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference. But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us. 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 write timecodes 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics (2022) Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019) Relationship between community characteristics and impact of calorie labeling on fast-food purchases Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression. Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported. We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms. If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 01:55 Quickfire questions 03:55 How depression has changed 05:34 Do you have Anhedonia? 10:05 What is high functioning depression? 12:22 3 categories you should understand 14:48 The risk of being busy all the time 17:55 How to cultivate joy and purpose 18:28 Why men are at increased risk 21:38 What is trauma? 24:14 Is depression influenced by what we eat? 26:23 Gut microbiome and brain health 27:43 You need these brain foods 30:55 How to beat stress eating 33:50 Try this trick when you eat 36:49 The power of slowing down Get Dr Judith’s new book: UK | US 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it. Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us. We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS. Finally, Dr. Will shares practical strategies backed by the latest research -  from dietary changes to cutting-edge treatments - offering hope for healing and prevention. Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023)  Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023) The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020) Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females with irritable bowel syndrome (2020) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about the relationship between cancer treatment and exercise. For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment. However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up? Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season. Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.  Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Worried about inflammation? 01:55 Listener Q&A 03:18 Is inflammation always bad? 07:28 Can inflammation cause cancer? 11:35 Does inflammation speed up aging? 13:08 How does food impact inflammation? 17:25 Gut health and inflammation 21:12 Do detox juice cleanses work? 23:25 Food #1: Green powerhouse 26:20 Food #2: As effective as ibuprofen? 28:43 Food #3: Surprising sweet treat 33:19 Food #4: Small but mighty 37:11 Food #5: A spice with a health kick! 41:59 Food #6: The BEST berries 45:35 Food #7: Essential ferments 49:07 Start reducing inflammation today  50:55 Reduce inflammation over 30 days 53:04 How to reduce inflammation over a year 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018) Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)  Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020) The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024) A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.  Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee. For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.  The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors?  🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Healthier than coffee? 02:15 Listener questions 03:17 What is matcha? 05:59 The same as green tea? 09:33 History of matcha 10:20 Industry marketing tricks 11:55 Why the west loves coffee 12:55 Does matcha make you alert? 14:42 How caffeine levels differ 16:53 Does matcha contain fiber? 21:37 Health benefits of matcha  25:10 Truth about iced matcha latte  28:59 Perfect matcha demonstration 41:55 Flavour profile of matcha 43:53 How to add matcha to food 44:35 Matcha dessert ideas 46:45 Expensive vs cheap matcha 47:33 Should you add milk? Get Chef Koj's book 'No Sushi' here 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector 🍵 Chef Koj's perfect matcha kit: Bamboo Matcha Whisk & Scoop Organic Japanese Matcha Green Tea Powder Matcha Bowl Studies referenced for today's episode Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym. We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy. Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention. Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Can you you live longer with strength training? 01:57 Quickfire questions 03:37 Why bother with strength training? 07:21 New science: strength and longevity 14:32 How many workouts until I get benefits? 17:10 Workout THIS many days per week 20:22 Fast twitch vs slow twitch muscles 24:36 Designing the perfect home workout 28:26 Equipment you need at home 33:47 What is resistance exercise? 44:15 Understanding reps and sets 50:49 Do you need protein supplements? 55:20 Building muscle working from a desk 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging  Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal  No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine  Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health. But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age? In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland.  🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health. In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach. The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 Introduction 01:39 Quickfire questions 03:06 What is a carb? 07:43 Is rice healthy? 08:56 What makes sugars unhealthy? 11:49 Truth about sugar spikes 14:49 Potatoes, white rice, bread and pasta 18:44 'Big Food' industry 21:22 What is a good carb? 27:32 Effects of low carb diets 33:18 Effects on mood & energy 36:25 Tim's favourite carbs 39:48 When should you eat carbs? 41:47 Eating carbs with other foods 46:45 Should you freeze bread? 50:33 The healthiest rice 50:53 Is multigrain and wholemeal healthy? 56:20 Should you consume flour? 59:45 Easy way to improve healthy carb intake 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in  Journal of the American Medical Association Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal Low-Carbohydrate Diet, 2023, published in National Library of Medicine  Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ.  Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin? In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Could optimizing your sleep significantly extend your lifespan? In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome. Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate. But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 No.1 anti aging hack 02:05 Quickfire questions 04:01 Bryan’s longevity protocol 06:20 Biological age markers 08:16 How to measure aging 13:40 Can AI help stop aging? 18:50 What science can we trust? 21:40 Bryan’s self-experiments 25:40 The most surprising sleep discovery 31:20 The McDonald’s diet 34:10 How to self experiment 37:15 Transfusing his son’s blood 39:50 Fecal transplants 41:26 Is Bryan’s daily diet healthy? 46:30 Truth about vitamin supplements 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases  Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews  Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269 Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re considering mindfulness. Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think. So, is it really possible to think our way to better health? And if so, where do we begin? In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run. Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 🥑 Make smarter food choices. Become a member at http://zoe.com Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run. Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life. 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 01:57 Quickfire questions 03:50 From college kid to pro-athlete 05:30 Risks of repetitive exercise 06:05 Best injury prevention tips 07:10 Prehab vs rehab 12:20 Fitness during pregnancy 17:20 Keeping fit with a family 22:12 How to workout in your 50s 24:30 How to age better 27:44 This makes you feel better instantly 29:20 The truth about core workouts 31:48 Foot strength in older age 35:40 3 ways to stick to your fitness plan 42:28 You need this everyday 46:35 Get outside for this many minutes each day 48:10 Give yourself a 90 day reset 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Are meat alternatives healthy? It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products. However, are these meat alternatives actually any healthier? Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think? In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works. Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 The breakfast of champions? 01:40 Quickfire questions 03:17 What are oats? 05:03 Oats vs wheat 08:20 What are instant oats? 09:58 Are oats good for your heart? 12:20 ZOE’s oats experiment 19:20 Blood glucose test 25:18 What spikes blood sugar? 28:35 How the body breaks down carbs 33:25 Latest science: are oats healthy? 35:00 Oats and cholesterol 39:30 Healthy vitamins in oats 40:57 Oats vs pesticides 45:06 Is oat milk healthy? 49:30 Oatmeal recipe ideas 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology  Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we tackle menstruation. Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period. So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively? Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around menstruation. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle? In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central role - and how the modern diet is making things worse. Tamiko shares evidence-based strategies to reduce inflammation naturally, including the best foods to support joint health and whether supplements and lifestyle changes can make a real difference. If you or someone you know suffers from joint pain, this episode is packed with insights to help you take control of your health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Can you reverse arthritis? 03:35 What is arthritis? 05:10 How joints work 06:49 Signs of arthritis 11:31 Osteoarthritis explained 12:29 Rheumatoid arthritis explained 14:09 New treatments 15:00 How effective is medication? 15:59 Role of inflammation 20:26 Tamiko’s plant-based eating study 30:30 Can you feel your diet choices in your body? 34:20 Gut microbiome and arthritis 36:20 Does inflammation cause cancer?  42:02 Is our diet causing disease? 44:00 Anti-inflammatory diet pattern 46:02 Foods to detoxify your body 48:23 Does oily fish help arthritis?  50:05 The role of prebiotics 53:02 Are probiotic capsules worth it? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell High-fiber diet associated with improved progression-free survival and response to immunotherapy in melanoma patients, 2021, published by MD Anderson Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into coffee. Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health.  So, what is coffee, a health-boosting elixir or just another guilty pleasure? Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint. Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens focus, and even builds a protective barrier against dementia. In this episode, Wendy explains what happens inside your brain when you move, why it’s never too late to strengthen your mind, and the powerful ways exercise can slow brain aging. You’ll discover simple, science-backed habits - including her own brain-boosting routine - to help you stay mentally sharp for years to come. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 02:35 Can you grow your brain? 05:05 Why we forget things 07:20 Emotions and memory 10:00 Does memory decline with age? 13:15 Early signs of Alzheimer’s 15:45 Can walking prevent dementia? 18:20 Does the brain shrink? 20:45 How stress harms your brain 23:50 A real, preserved human brain... 26:30 Why exercise boosts memory 29:15 Can adults grow new brain cells? 31:45 How daily movement improves memory 35:10 How much exercise do you need? 38:25 Best workouts for brain health 41:30 Nutrition, gut health, and memory 45:00 Do Blue Zone habits help? 48:10 A simple brain experiment 50:45 Wendy’s brain-boosting routine 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode London taxi drivers and bus drivers: a structural MRI and neuropsychological analysis, 2006, published in Hippocampus Bigger is better! Hippocampal volume and declarative memory performance in healthy young men, 2012, published in Brain Structure and Function The effects of acute exercise on cognitive performance: a meta-analysis, 2012, published in Brain Research The effect of acute aerobic exercise on positive activated affect: A meta-analysis, 2006, published in Psychology of Sport and Exercise Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about intermittent fasting. This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting. Is it the real deal? Or just another fad? I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress. Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life. He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 A life-changing health transformation 00:38 Overweight, exhausted, and stuck at 40 01:16 How ultra-processed food harms your body 02:08 Can you really transform your health at midlife? 03:18 The biggest myth about changing your health 05:10 From addiction to peak performance 08:40 What happens to the body on a fast food diet 10:26 Unexpected benefits of a plant-based diet 15:30 Gut microbes control more than you think 21:19 Gut health, mood, and mental clarity - what’s the link? 25:00 Does exercise improve your gut microbiome? 27:55 How movement increases your healthspan 30:12 Do elite athletes have better gut health? 32:45 Fuelling extreme endurance without meat 36:00 Tim’s #1 food for gut health 39:05 How to make small changes that actually stick 41:30 Why motivation is overrated—just start 45:00 The mindset shift that makes exercise easier 48:20 It’s never too late to take control of your health 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re discussing fat. It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’. But do we really understand fat? What it does, how it forms and why its distribution changes as we age. Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of these questions and change our perception of fat. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Sarah is Chief Scientist at ZOE and Professor at King’s College London.  🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health? In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them. You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 The truth about your metabolism 04:00 What metabolism actually is 07:30 How ultra-processed food slows metabolism 10:20 Why most people aren’t metabolically healthy 14:00 Food shapes your body’s energy system 18:40 Brain inflammation and metabolism 22:50 How processed food changes calorie burn 27:15 Chemicals in food and air affect health 30:40 Why ultra-processed food harms children most 34:10 How processed food makes us overeat 38:25 Artificial ingredients and gut health 42:10 Can mitochondria be ‘hacked’? 45:00 Poor sleep increases fat storage 48:15 The biggest mistake before bed 50:30 Why breakfast matters for metabolism 52:40 Foods that spike blood sugar 54:20 Tim Spector’s go-to breakfast 55:50 One simple swap to improve metabolism 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise,  Daily energy expenditure through the human life course, 2021, published in Science  Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research   The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re exploring what evolution can teach us about exercise. When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it. So, why does this conflict exist, and more importantly, how can we overcome it? Harvard Professor of Biological Sciences Daniel Lieberman is here to unravel the mysteries of our exercising ancestors and explain how this can help us train today. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone. In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia. As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Meet the brain doctors fighting dementia 01:04 Parents have dementia – are you doomed? 02:00 Can dementia be reversed? 02:25 Five lifestyle changes to prevent Alzheimer’s 06:07 What is dementia vs. Alzheimer’s? 08:50 Are your genes to blame? 12:49 Dementia starts 20+ years before diagnosis 14:10 Four biggest causes of Alzheimer’s 19:04 How to build brain reserve & stay sharp 22:50 Are dementia rates rising or falling? 25:30 How the brain declines over decades 29:00 This diet cuts Alzheimer’s risk by 53% 32:40 Three nutrients your brain can’t live without 38:15 The surprising link between LDL cholesterol & dementia 44:10 Leg workouts slash dementia risk by 35% 46:20 Why strength training is critical for brain health 50:36 How stress shrinks your brain 54:00 Sleep: The brain’s natural detox 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Association of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMA Dementia statistics, published by Alzheimer's Disease International (ADI)  World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI)  Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re putting the spotlight on our brains. As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia. But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them? Dr William Li is here to outline the connection between our lifestyle and the health of our brain. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down. But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—without starving yourself?  This week, we’re joined by Dr. Valter Longo, Director of the Longevity Institute at USC and one of TIME’s 50 most influential people in healthcare. Valter’s groundbreaking research on ageing and his FMD program have transformed how we think about health and longevity. Joining him is Tim Spector, ZOE’s co-founder and one of the world’s top 100 most-cited scientists. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes: 00:00 Dr. Valter Longo on fasting and biological age reversal 01:18 Quickfire questions: Can fasting slow aging? 02:29 Surprising discoveries about rejuvenating the body 03:39 The difference between chronological and biological age 05:20 Can a single gene mutation extend lifespan? 06:29 What twins teach us about aging and longevity 08:19 Are biological age tests reliable? 10:27 Dr. Longo explains the fasting mimicking diet 12:43 Can fasting help regenerate damaged organs? 15:42 The science behind nutrient sensing and aging 18:19 Why does your body shift into "maintenance mode" during fasting? 22:04 Genetics vs. lifestyle: Which impacts aging more? 24:24 The role of fasting in longevity: Insights from lab studies 28:30 Time-restricted eating: What’s the ideal fasting window? 31:16 Does extreme fasting increase long-term health risks? 35:52 The fasting mimicking diet: How it works 41:07 Long-term studies on fasting: What’s next for science? 45:41 Reversing kidney damage with fasting research 47:10 Can a fasting protocol improve biological age by years? 55:08 Is a holistic approach to diet and fasting the key to longevity? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Studies references in today’s episode Programmed longevity, youthspan, and juventology, 2018, published in Aging Cell  Yeast Chronological Lifespan: Longevity Regulatory Genes and Mechanisms, 2022, published in Cells  Chronological Aging in Saccharomyces cerevisiae, 2012, published in Subcell Biochemistry Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population, 2014, published in Cell Metabolism  Growth Hormone Receptor Deficiency is Associated With a Major Reduction in Pro-aging Signaling, Cancer and Diabetes in Humans, 2012, published in Science Translational Medicine  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.