ZOE Science & Nutrition

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+

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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.

Today we’re discussing inflammation.

We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease. 

It’s clearly very important, however many of us still don’t fully understand what inflammation really is.

Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Faculty of Medicine at the University of Southampton.

🥑 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

Think weight loss is all about eating less and moving more? Think again. In this episode, Prof. Giles Yeo reveals why calorie counting isn’t just inaccurate—it could actually make weight management harder. He explains why the popular “calories in, calories out” method doesn’t add up and explores how factors like genetics, brain signals, and gut health play a major role in shaping our weight.

Giles Yeo is a Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Dietetic Association. His research focuses on the influence of genes on feeding behaviour and body weight. Giles is also the author of ‘Gene Eating’ and ‘Why Calories Don’t Count’.

Giles shares the surprising impact of ultra-processed foods on how we process calories and why losing weight often feels like a battle against our own biology. With decades of research in his back pocket, Giles shares science-backed advice to help you break free from yo-yo dieting, read calorie labels smarter, and embrace a more balanced, plant-rich diet for long-term 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

01:17 The quickfire round on weight myths

02:05 The biggest weight loss myth revealed

03:07 What are calories, really?

04:08 Burning poop: a bizarre calorie experiment

08:05 The woman who invented calorie counting

11:41 How calories became a diet obsession

15:00 Why calorie counting doesn’t work

18:56 Why food quality matters more

20:05 The blindspot of calorie labels

23:13 We eat food, not calories

27:02 Stress eating vs. stress starving

31:00 Why we always have room for dessert

38:22 How your gut controls your hunger

45:17 Why pizza makes your brain light up

49:41 Ultra-processed foods hijack your appetite

📚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

Long-term weight-loss maintenance: a meta-analysis of US studies, 2001, published in American Journal of Clinical Nutrition

How dieting might make some fatter: modeling weight cycling toward obesity from a perspective of body composition autoregulation, 2020, published in International Journal of Obesity

Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up, 2007, published in Journal of the American Dietetic Association

Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons, 2014, published in Journal of the Academy of Nutrition and Dietetics

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis, 2015, published in Journal of Diabetes & Metabolic Disorders 

Is regular exercise an effective strategy for weight loss maintenance?, 2019, Physiology & Behavior

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago. 

So why should your diet be?

Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this.

🥑 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

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat?

In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health.

Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut 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 The risks of internal fat

01:45 Quickfire questions

03:12 What is belly fat?

04:30 How dangerous is internal fat?

05:44 How our body uses belly fat

16:20 Groundbreaking study on gut bacteria

21:05 These gut bacteria live in your fat tissue

24:50 Gut health and your immune system

31:58 Why microbes are essential to survive

38:30 Why gut health starts at birth

46:40 The importance of sampling your gut microbes

50:50 Two changes you can make right now

53:02 Easy fermented eating tips

55:10 Why not all pickles are fermented

📚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

Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell

Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism

Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature

Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology

Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease.

So, what changes can you make today to reduce your chance of getting dementia tomorrow?

Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come.

🥑 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

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.

Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good 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 What's your nutrition goal for 2025?

03:08 This choice matters most for your health

05:20 Changes that could add 10 years to your life

12:30 Tip 1: Reduce intake of these foods

21:20 Tip 2: Try eating at these times

30:50 Tip 3: Stop counting calories

41:39 Tip 4: Change drink habits

48:15 Tip 5: Eat more plants

55:48 Tip 6: Are you getting enough protein?

59:07 Tip 7: Start eating these healthy snacks

01:03:50 Add these foods to your plate

📚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

Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism

Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition 

Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity 

The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition 

Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year.

In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time. 

As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose also trying to make positive change?

🥑 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

01:08 Should you try fasting?

10:30 Eat more mushrooms

15:40 The power of spices

27:10 Your second brain

35:10 How to prevent osteoporosis

📚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 

Enjoy the full episodes here 👇

• Intermittent fasting | Spotify or Apple
• Mushrooms | Spotify or Apple
• Spices | Spotify or Apple
• Gut health | Spotify or Apple
• Osteoporosis | Spotify or Apple

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health. 

A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional. 

You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025. 

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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Timecodes

00:00 Introduction

01:41 Build healthy food habits

08:15 Eat more plants with Hugh Fearnley-Whittingstall

17:20 Reduce dementia risk

21:20 Is coffee healthy?

24:40 Why you need more olive oil

33:30 Our special guest!

📚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 

Enjoy the full episodes here 👇

• Habits with James Clear | Spotify or Apple
• Hugh Fearnley-Whittingstall | Spotify or Apple
• Dementia | Spotify or Apple
• Coffee | Spotify or Apple
• Olive oil | Spotify or Apple
• Davina McCall | Spotify or Apple

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise.

So, how can you adjust your workout routine to best support your body through this change?

Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life.

🥑 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

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence?

New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar.

Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research. 

We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE. 

You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth.   

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 Try our new plant based wholefood supplement - Daily 30+

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Timecodes:

00:00 The truth about artificial sweeteners

01:49 Quick fire questions

04:03 Tim's self-experiment

07:40 What is an artificial sweetener?

09:47 Examples of popular sweeteners

10:45 Detrimental effects of sugar on your health

13:11 Sugar's impact on gut health

16:30 Which factors affect the gut microbiome?

18:44 Full Fat Coke vs Diet Coke

21:05 Do diet drinks help weight loss?

26:00 Calorie restriction diets

28:01 Sweeteners and diabetes risk

35:50 Why your microbiome is a chemical factory

42:15 Not all sweeteners are created equal

49:00 The WHO's view on sweeteners

52:30 Practical advice on chemicals in food

55:05 How to transition off sweet drinks

📚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

Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature

Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell

Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine

The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.

So how can we introduce more spices into our meals?

Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.

🥑 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

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause. 

Today’s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the documentary “The M Factor: Shredding the Silence on Menopause”. She’s got a new book titled “How to Menopause”.

Tamsen is joined by Dr. Sarah Berry. Sarah runs the world’s largest study on nutrition and menopause here at ZOE. She developed a free tool called the MenoScale calculator that helps you track your symptoms so you can find relief. Sarah is a world leader in large-scale human nutritional studies, associate professor in nutrition at King’s College London and Chief Scientist at ZOE. 

🥑 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 34 symptoms of menopause

01:50 Quick fire questions

03:48 A scary moment on live TV

07:25 Feeling shame in menopause

08:20 What’s happening to your hormones? 

12:40 12 months without a period

14:01 How long do symptoms last?

15:31 New science on symptoms

24:40 How estrogen changes fat distribution

29:10 Gut microbiome and menopause

36:00 Menopause symptoms in the workplace

48:18 Easy menopause food hacks

51:50 Brand new symptom tracker

📚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

ZOE Studies on Menopause: abstracts

Menopause: Introducing a new way to understand your experience

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures.

So, what can you do to keep your bones strong as you age?

Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton.

🥑 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.

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients.

Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers.

She’s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE’s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ‘scrappy cooking’ can get you eating that all-important 30 plants per week.

You’ll walk away from today’s episode saving your money and the planet, all while eating more plants.

🥑 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 Don’t throw these away

01:39 Quick fire questions

04:06 Why we waste so much?

07:49 The truth about ‘best before’

09:39 This reduces your grocery bill

10:58 Why we need more plants

14:05 Which part of the food is edible?

16:12 The beetroot example

20:25 How to store food safely

23:33 Uncooked vs cooked food

25:09 What to do with coffee grounds

27:40 What is sprouting?

36:50 The power of aquafaba

39:07 No.1 most wasted food

40:02 Make the most of bread

45:33 The lost art of cooking

46:25 Carleigh’s 4 base meals

50:15 How to do meal prep

53:15 Soup: is it nutritious?

📚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

Carleigh's sprouting video will be coming soon!

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new.

However, our failure to manage this stress could be harming our health.

Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy.

🥑 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.

The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic?

Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We’ll reflect on ZOE’s role - collecting data from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus.

Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic.

🥑 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 What did we learn from COVID?

01:44 Quickfire questions

04:22 ZOE's response to the pandemic

10:10 5 crucial days

14:06 How new symptoms were discovered

23:40 Did the virus come from a lab?

28:00 Were face masks worth it?

29:02 The data on lockdowns

36:01 The economic costs

37:50 Effectiveness of vaccines

40:04 Side effects of vaccines

46:10 Is there a cure for Long COVID

48:39 The role of food choices

51:24 How to fight off infections

52:30 The risks of junk food

📚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 WHO estimates of excess mortality associated with the COVID-19 pandemic (2022), published in Nature

Long COVID: major findings, mechanisms and recommendations (2023), published in Nature Reviews Microbiology

The role of COVID-19 vaccines in preventing post-COVID-19 thromboembolic and cardiovascular complications

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem.

So how do we prevent a problem from occurring?

Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow.

🥑 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 on Apple or Spotify

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut.

Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people. 

Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School.

Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind.

🥑 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 Change your diet to beat anxiety

01:23 Quickfire questions

02:52 What is anxiety?

05:58 Are humans more anxious now than in the past?

08:50 This is where anxiety occurs in the brain

11:29 The gut-brain connection

12:45 Serotonin: the happiness hormone

20:05 How gut bacteria impact the brain

21:20 What happens 2 hours after stress?

23:10 Foods that disrupt dopamine pathways

24:50 Is food addiction real?

30:35 How chronic stress affects hunger

34:00 The importance of feeding good gut microbes

41:00 Eat more of these vegetables

45:02 How to overcome diet anxiety

49:20 How to use Uma’s ‘Calm’ approach

53:13 The anti-anxiety plate

Find Uma's Cauliflower Tikka Massala recipe here

Get Uma's latest book 'Calm Your Mind With Food'

📚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

Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine

Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry

A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience 

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re discussing how the food we eat can lower cholesterol.

It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.

So, how can we break this trend?

Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.

🥑 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 on Apple or Spotify

A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery. 

What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases.

Dr Jennifer Ashton is former Chief Medical Correspondent at ABC News and is a double-board certified OBGYN. She joins us today to discuss ‘nutritional gynecology’, a term she coined after realizing multiple women’s health issues have a direct relationship to nutrition.

Alongside Jen is King’s College London professor and ZOE’s Chief Scientist Sarah Berry. Sarah shines light on the growing evidence of the role of nutrition in offsetting uncomfortable, and sometimes dangerous, symptoms of menopause.

🥑 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 What you eat matters

02:00 Quickfire questions

04:05 What gets treated in gynecology?

07:19 What is the vaginal microbiome?

11:30 This affects the vaginal microbiome

13:46 The new field of nutritional gynecology

15:57 Does estrogen affect appetite?

17:19 The gut bacteria that breaks down estrogen

21:22 How food impacts puberty

23:21 Do glucose spikes affect pregnancy?

28:35 Symptoms of PCOS

33:00 Dr Jen explains endometriosis

37:20 Does diet affect these conditions?

42:00 How to test diet changes on yourself

📚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 relevant to this episode

Diet and Nutrition in Gynecological Disorders: A Focus on Clinical Studies (2021, published in Nutrients

Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (2013), published in Clinical Science

Weight Regulation in Menopause (2022), published in Menopause

Menopause, the gut microbiome, and weight gain: correlation or causation? (2020), published in Menopause

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.

In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.

But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?

Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has published widely on the relationship between protein and our health. 

🥑 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 on Apple or Spotify

Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced.

In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’t born, but made.

We'll also tackle the age-old question: do we really need Vitamin C supplements?

🥑 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:

01:21 Quickfire questions

04:51 What is the immune system?

06:49 How your immune system works

09:35 What are natural killer cells?

14:18 Is your immune system inherited?

16:42 The impact of sleep and stress 

19:53 Cancer and immunotherapy

28:23 This can trigger inflammation

30:25 Are vitamin C supplements worth it?

31:30 Foods to empower your immune system

40:10 How inflammation affects your brain

44:10 New science of the impact of stress

48:52 Immunity and your body clock

📚 Get Jenna's book Your Blueprint for Strong Immunity

📚 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:

“Immune Boosting” in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology

Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews

Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re discussing why muscle strength is so important to our health.

Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida. 

We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest?

🥑 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 on Apple or Spotify

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print. 

So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well. 

Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE’s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today’s conversation.

🥑 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 Food shopping is a struggle

01:53 Quickfire questions

04:10 What’s the problem with children’s food?

10:05 Why more kids are at the dentist than ever before

12:32 Can you trust food labels?

19:35 How to improve your child’s lunchbox

23:55 Stress-free ways to keep your kids healthy

25:48 Healthy kids food on a budget

29:05 Make your home a healthy food environment

36:23 Healthy breakfast ideas for kids

39:52 Should you give your kids cereal?

Rhiannon's latest books:

The Science of Plant-based Nutrition

The Science of Nutrition

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

Mentioned in today’s episode:

Bite Back 2030 Report 'Are food giants rigging the system against child health?'

ZOE’s famous pancake recipe

Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick?

Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success.

🥑 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 ZOE resources to try:

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 on Apple or Spotify

Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle?

In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE’S Chief Scientist Professor Sarah Berry who shares details of ZOE’s groundbreaking new menopause research.

🥑 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 silent consequences of menopause

01:40 Quickfire questions

04:06 When does menopause start?

05:08 What causes hormonal chaos?

10:20 Biggest menopause myths

12:30 ZOE’s new menopause research

19:52 Does menopause lower libido?

24:16 Sex myths in menopause

25:14 Does testosterone increase libido?

29:15 How menopause affects sleep

38:59 Does exercise impact sleep and sex?

42:08 Weight loss during menopause

43:19 Does HRT affect sleep and intimacy?

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:

• Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition
• Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE
• Menopause weight gain and why you should stop dieting (2024), published by ZOE 
• Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women’s Health
• Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?

In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.

Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ‘Every Body Should Know This’.

🥑 Make smarter food choices. Become a member a 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 sunshine vitamin

01:50 Quickfire questions

04:05 What is vitamin D?

07:12 Is sunlight the best source of vitamin D?

09:40 Does vitamin D keep my bones strong?

15:34 Are vitamin D levels a marker of good health?

20:00 What counts as normal levels of vitamin D? 

24:42 Supplement controversy

29:10 Do calcium supplements help bones?

31:29 Can I take too much vitamin D?

37:50 Could vitamin D prevent these health conditions?

42:54 Tim’s sunscreen controversy

46:46 Vitamin D and immunity

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:

• The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology
• Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International
• Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal

Other ZOE Science & Nutrition episodes to try:

• What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify
• Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits.

So, how can we take advantage of this mushroom magic?

Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet.

🥑 Make smarter food choices. Become a member at zoe.com for 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

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks
• MenoScale Calculator - learn about your symptoms

📚 Books from our ZOE Scientists:

• Food For Life by Prof. Tim Spector
• Every Body Should Know This by Dr Federica Amati

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.

But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?

Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.

🥑 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 Are protein shakes worth it?

01:30 What is protein?

02:59 The liver's surprising role

03:32 Why do we need protein?

05:01 You probably don’t need more protein

07:30 Can I get enough protein from plants?

09:15 The protein supplement explosion

11:20 Are protein bars ultra processed?

15:30 Does extra protein promote weight loss?

17:33 Should I drink protein shakes?

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

• Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition 
• Amino acids and immune function (2007), published in British Journal of Nutrition
• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine
• Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients
• The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog
• Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re discussing ultra processed food.

Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health. 

But why are these foods so addictive?

Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken.

🥑 Make smarter food choices. Become a member at zoe.com for 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

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks
• MenoScale Calculator - learn about your symptoms

📚 Books from our ZOE Scientists:

• Food For Life by Prof. Tim Spector
• Every Body Should Know This by Dr Federica Amati

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms.

On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on people’s bowels. Karan will reveal how our GI issues impact way more than just our poo.

Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it’s so hard for doctors to understand IBS.

🥑 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 Your second brain is in your gut

01:39 Quickfire questions

03:50 Why your gut is more than your stomach

05:41 Why is digestion so important?

08:23 How your nervous system impacts gut health

12:17 Common ways we irritate our gut microbiome

17:11 Antibiotics and gut health

23:30 Why gut health starts at birth

27:25 The mystery of IBS

30:19 IBS vs IBD

35:07 Why is bowel cancer on the rise?

37:19 How to keep your gut happy

41:32 Do probiotic supplements work?

45:48 Why fermented foods are so powerful

48:01 Can good gut health improve mental health?

49:30 How often should you go to the toilet?

54:50 Should we hold in farts?

Get Karan's book 'This Book Could Save Your Life' here

Mentioned in this episode:

• Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology 
• IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders
• Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 – insights from the China study (2023, published by Journal of Global Health

Other ZOE Science & Nutrition episodes you might like:

• Why are young people getting colon cancer?
• Why one in ten children have a food allergy

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings?

Or are we jumping out of the frying pan and into the fire?

Professor Sarah Berry is here to explain the science of sugar.

🥑 Make smarter food choices. Become a member at zoe.com for 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:

• 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
• MenoScale Calculator - learn about your symptoms

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge. 

Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health. 

🥑 Make smarter food choices. Become a member at zoe.com for 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 Can chocolate be healthy?

01:32 Quickfire questions

03:37 From cacao bean to chocolate bar

05:30 What is cocoa butter?

08:03 Healthy chemicals in chocolate

09:19 Is chocolate healthier than other treats?

14:16 Why chocolate melts in your mouth

16:20 Chocolate and cholesterol

23:30 Why savouring flavour improves health

23:25 Can we trust the chocolate industry?

33:00 Is mainstream chocolate healthy?

40:30 The unhealthiest ingredient in chocolate

43:45 Craft chocolate tasting session

44:45 How to make your chocolate last longer

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too. 

Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome? 

Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics.

🥑 Make smarter food choices. Become a member at zoe.com for 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:

• 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
• MenoScale Calculator - learn about your symptoms

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.

So why is there so much fear? And are any of the accusations true?

In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic. 

Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them.

🥑 Make smarter food choices. Become a member at zoe.com for 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

Follow ZOE on Instagram.

Timecodes

00:00 Seed oils are in everything

02:07 Quickfire questions

03:29 What is seed oil?

05:31 Are seed oils full of chemicals?

10:41 Why are seed oils everywhere?

12:46 3 types of fat you should understand

19:32 Are seed oils toxic?

24:03 Is omega 6 dangerous?

26:57 These fats reduce disease risk

29:24 Key seed oil science 

37:15 Are seed oils unnatural?

44:57 Seed oil vs palm oil

49:50 Is it safe to cook with seed oil?

Books by our ZOE Scientists

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector 
• Fibre Fuelled by Dr Will Bulsiewicz

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks
• MenoScale Calculator - learn about your symptoms

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.

We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?

Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.

🥑 Make smarter food choices. Become a member at zoe.com for 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:

• 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
• MenoScale Calculator - learn about your symptoms

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.

Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us.

Together with ZOE’s Chief Scientist, Prof. Sarah Berry, we’re having an honest and open conversation about perimenopause and menopause.

🤲 MenoScale Calculator - Track your menopause symptoms with our free tool 👉 zoe.com/menoscale

🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST

Follow ZOE on Instagram here.

Timecodes

00:00 Every woman goes through this

02:20 Quickfire questions

04:25 Davina’s menopause experience 

14:16 What happens during menopause

15:20 The impact of estrogen decline

17:40 How long does perimenopause last?

18:30 Is there a blood test for menopause?

24:20 What menopause symptoms are most common?

32:35 Does everyone get symptoms?

35:54 Does menopause increase disease risk?

39:15 Should you consider HRT?

45:30 Davina’s life changing experience

47:40 ZOE’s new study on diet and menopause

52:33 Can ZOE membership improve menopause symptoms?

54:26 Can supplements improve menopause symptoms? 

56:21 Gut microbiome health in perimenopause

58:26 Davina’s tips for exercise in menopause

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks
• MenoScale Calculator - learn about your symptoms

Mentioned in this episode:

• Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine
• Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition
• Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology 
• Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology 
• Treating menopause — MHT and beyond (2022), published in Nature
• The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Bread has been a staple of our diet for literally thousands of years.

Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner. 

But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.

🥑 Make smarter food choices. Become a member at zoe.com for 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:

• 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
• MenoScale Calculator - learn about your symptoms

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants.

Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious.

Joining Hugh is Tim Spector - professor of genetic epidemiology at King’s College London and ZOE’s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber.

You’ll finish this episode inspired, empowered and likely... hungry.

🥑 Make smarter food choices. Become a member at zoe.com for 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 Thirty plants every week?

01:57 Quickfire questions

05:04 What happens when we digest plants?

08:43 Why are plants so different?

11:28 Why eating the rainbow is important 

18:42 Why 30 plants?

22:13 How much fiber should you eat a day?

25:53 The science that proves the power of plants

32:00 How to get more plants in your diet

34:45 How to get more plants on-the-go

38:36 Plant-based cooking made simple

46:45 Are dried and frozen plants just as nutritious?

47:51 How does cooking affect plants

48:56 What to do with your leftovers

49:44 Do mushrooms count as plants?

51:06 How important is organic food? 

55:40 Hugh’s showstopper dish

57:16 Surprise taste-test from Hugh’s garden

Books

• Hugh’s book How To Eat 30 Plants a Week
• Tim’s book Food For Life

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks
• MenoScale Calculator - learn about your symptoms

Mentioned in today's episode

• American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology
• Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund
• Adults Meeting Fruit and Vegetable Intake Recommendations — United States (2019), published by Centers for Disease Control & Prevention
• Why 5 A Day? (2022), published by NHS
• Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO
• Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer
• Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier?

Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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:

• 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

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame?

In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels. 

Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health.

Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King’s College London and ZOE’s scientific co-founder.

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

01:14 Quickfire questions

02:39 What is glucose?

07:50 What are blood sugar spikes?

09:15 Are lots of spikes dangerous?

10:45 What happens when your blood sugar spikes?

14:03 Should I worry about blood sugar levels?

15:11 HbA1c and fasting glucose explained

19:30 What are CGMs?

23:24 How breakfast impacts the rest of your day

29:07 Eat these foods first

33:12 Can physical activity reduce spikes?

35:46 How gut microbiome and blood fat play a role

41:39 The risks of ultra-processed foods

Find more from Jessie at glucosegoddess.com 

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks

Studies relevant to this episode:

• CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism.
• Dose–response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia.
• Optimised Glucose “Time in Range” Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition. 
• Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM 

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.

She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

📚 Books from our ZOE Scientists:

• 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

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening. 

In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies.

Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death. 

Gideon is Professor of Paediatric Allergy at King’s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries. 

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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 Allergies are on the rise

01:30 Quickfire questions

05:02 Allergies vs intolerances

06:48 Do allergies only develop in childhood?

11:18 Why allergic reactions happen

15:33 Hay fever and asthma 

18:28 How to spot birch pollen allergy

19:58 Which allergies do children develop?

26:50 Gideon’s light bulb moment

32:16 Does eczema play a role?

36:36 The importance of the gut microbiome

45:08 How to protect your baby

50:05 Skin and allergies

54:06 Should nuts be banned on planes?

57:49 The truth about airborne allergens

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks

Studies related to today’s episode: 

• Self-Reported Prevalence of Allergies in the USA and Impact on Skin—An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health 
• Trends in Allergic Conditions Among Children: United States, 1997–2011, published by US National Center for Health Statistics 
• Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy 
• Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine 
• Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine 
• Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria 
• Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology 

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat. 

As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood. 

But practically, how do you get started with fasting?

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

📚 Books from our ZOE Scientists:

• 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

Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.

Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.

Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program.

🥑 Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

01:40 Quickfire questions

04:01 What is cholesterol?

05:50 LDL vs HDL cholesterol

11:35 How diet affects cholesterol

13:55 Which fats should you increase?

16:00 Why do some people have high LDL levels?

18:40 The gut microbiome and cholesterol

20:37 What is ApoB?

24:00 Why don’t all doctors measure ApoB?

25:50 Why triglycerides matter to your health

29:30 Triglycerides and post-meal responses

30:45 Which foods can help lower cholesterol?

33:20 Saturated fat explained

35:30 How refined carbs affect cholesterol

39:50 Can you trust ‘low fat’ food labels?

41:15 The benefits of whole grain carbohydrates and fibre

45:03 Sarah’s personal view on statins

48:13 Cholesterol levels in postmenopausal women

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

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

• What are triglycerides and why do you need them
• Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis VOL 328
• Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society.
• Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023
• The effects of probiotics on total cholesterol, Medicine (Baltimore)
• Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe’s PREDICT study)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

There seem to be good arguments for and against eating dairy. 

But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions.

In this episode, our two resident professors join us to unpack what the science says about dairy and your health. 

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

📚 Books from our ZOE Scientists:

• 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

Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.

Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value.

In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple.

Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world’s top 100 most-cited scientists and ZOE's scientific co-founder.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

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Timecodes

00:00 Introduction

01:05 Quick fire questions

03:15 How is olive oil made?

04:25 The 4 grades of olive oil

11:20 Olive oil in Mediterranean diets

13:15 The science behind healthy olive oil

16:35 Why we need healthy fats

21:05 What are polyphenols?

23:06 Extra virgin vs regular olive oil

27:03 Is there food industry misinformation about olive oil?

25:55 The power of seasonal eating

26:50 The best time to buy olive oil

28:00 The biggest myths about olive oil

31:25 How to properly store olive oil

33:00 How long do the health benefits last?

39:10 Is it safe to cook with extra virgin olive oil?

42:55 Tasting session of 3 extra virgin oils

55:10 How to identify high-quality olive oil

57:30 Tips to get more olive oil in your diet

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

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

• Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023
• Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15
• Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness
• Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77
• Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews
• What do polyphenols do, and where can I find them?, published by ZOE
• What is fat, and how much do you need?, published by ZOE
• Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story. 

Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

• 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

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group.

In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame.

Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk.

Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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 What is colon cancer?

05:20 How does cancer develop?

08:50 How common is colon cancer?

11:00 Demographics and shifting trends

14:00 Leading cause of cancer death for men under 50

15:32 Why are cancer rates rising in younger people

17:10 The role of diet and obesity

19:40 Does alcohol have an impact?

21:10 What is metabolic health and why does it matter?

25:10 Gut health and colon cancer 

27:50 Evidence from animal studies

33:43 Why overuse of antibiotics can be harmful 

38:15 Screening recommendations and methods

44:40 Can changing your diet reduce risk?

49:50 Should we avoid red meat?

53:28 Does physical activity reduce risk?

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

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:

• Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology
• Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention
• Colorectal cancer statistics, 2017, from CA Cancer Journal
• Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology 
• Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology  

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

• 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

Did you know you can build muscle just as effectively with plant protein as with animal protein?

In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.

In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

06:20 What is protein?

08:01 Essential amino acids explained

09:30 The role of protein in building muscle

11:00 Why muscles matter

12:05 Optimising protein intake for health

14:30 Protein and healthy aging

15:48 Best sources of protein

21:35 Animal vs plant protein sources

28:35 How to achieve fitness goals with plant protein

33:45 Which plants have high levels of protein?

38:07 Is gut health linked to muscle mass?

40:35 How to introduce more plant-based foods into your meals

44:54 New Harvard study on protein intake and healthy ageing

47:55 How much protein is in eggs and dairy?

51:24 Concerns about ultra-processed foods 

Books

• Buy Simon's book The Proof Is In The Plants
• Buy Will’s book Fiber Fueled

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

• Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023
• Improving the bioavailability of nutrients in plant foods at the household level, published in PNS
• Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J
• Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition
• A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in 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’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li.

Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

• 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

Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe?

In today’s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods.

Dr Federica Amati is a King’s College London researcher and a registered nutritionist. She is also a lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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

01:10 What are emulsifiers doing in our food?

02:15 How common are emulsifiers in our food?

02:52 What to look out for on packaging

03:55 What are emulsifiers made from?

04:36 How emulsifiers work

09:50 Are emulsifiers bad for us?

10:40 Emulsifiers and our gut health

11:50 New risks emerging from human studies

14:50 How to reduce emulsifiers in your diet

Buy Federica’s book: Every Body Should Know This 

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:

• Food additive emulsifiers: a review of their role in foods, Nutrition Reviews 
• Emulsifiers Impact Colonic Length in Mice and Emulsifier Restriction is Feasible in People with Crohn’s Disease, Nutrients 2020
• Food Additive Emulsifiers and Their Impact on Gut Microbiome, Permeability, and Inflammation, Journal of Crohn's and Colitis
• Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice, Inflammatory Bowel Diseases

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 pesticides. More specifically, about the surprising levels of pesticides found in some common foods.

Professor Tim Spector is here to tell us how to avoid giving these to our families.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

- Food For Life by Prof. Tim Spector

- Every Body Should Know This by Dr Federica Amati

Mentioned in the episode:

Dirty Dozen and Clean 15

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

What do astronauts and cancer patients have in common? 

Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica’s studies into exercise could hold the key to a long and healthy life post-diagnosis. 

Dr Jessica Scott started her career at NASA where she spent 7 years designing exercise programs for astronauts in outer space. Now, as the principal investigator at the world-leading Memorial Sloan Kettering Cancer Center, she is using her unique skillset in the fight against cancer.

​​Learn how your body responds to food 👉 zoe.com/podcast for 10% off 

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:32 Quickfire questions

03:10 Health challenges for astronauts

07:19 Impact of exercise on astronauts

10:43 NASA’s exercise program

14:28 Transition to cancer research

15:40 Exercise and cancer treatment

17:10 Side effects of cancer treatments

23:13 Studies on the benefit of exercising alongside cancer treatment

26:27 Tailoring exercise to the individual 

28:10 Global perspectives on exercising alongside cancer treatment

29:47 Understanding different types of exercise

33:26 Implementing NASA's non-linear exercise training techniques

41:04 The next steps for Jessica’s research

42:45 Episode summary

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Studies related to today’s episode:

• Cancer Survivorship Statistics from The National Cancer Institute https://cancercontrol.cancer.gov/ocs/statistics#stats
• Multisystem Toxicity in Cancer: Lessons from NASA’s Countermeasures Program from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380275/
• A randomised trial comparing the effects of moderate versus moderate to high-intensity aerobic training in women with operable breast cancer from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965727/
• Effects of exercise countermeasures on multisystem function in long duration spaceflight astronauts from The National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9898566/
• Cardiovascular Disease Risk Among Cancer Survivors: The Atherosclerosis Risk In Communities (ARIC) Study from The National Library of Medicine https://pubmed.ncbi.nlm.nih.gov/35772913/

Have feedback or a topic you'd like us to cover? Let us know here. 

Episode transcripts are available here.

Obesity is a physiological condition that can be managed with the right education and treatment.

In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment.

Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results.

Louis J. Aronne, M.D. is a leading authority on obesity and its treatment. He’s a former president of The Obesity Society, which publishes the peer-reviewed scientific journal Obesity, of which Dr. Aronne is an associate editor. He has also authored more than 60 papers and book chapters on the topic. 

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

01:01 Quickfire questions

03:51 What is obesity?

05:06 What’s the difference between overweight and obesity?

07:38 Why has there been such a quick rise in obesity?

10:55 Why it’s not just a lack of willpower

13:50 The complexity of weight regulation

15:54 What is Leptin and why is it so important for weight control?

19:51 The brain’s role in weight regulation

20:36 Curing obesity in animal studies

22:29 Why hunter-gatherers did not gain weight

23:58 Natural experiments in weight gain and loss

26:01 How medications can cause weight gain

28:42 The impact of calorie restriction diets

30:13 Reducing diabetes risk through weight loss

34:10 Research into medications as a tool for weight loss

38:36 How well do weight loss drugs work?

41:38 The future of weight loss drugs

43:51 Will you regain the weight if you stop taking weight loss drugs?

48:08 Can obesity be avoided without the use of drugs?

49:42 Concerns about weight loss drugs

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Mentioned in today's episode:

• Persistent metabolic adaptation 6 years after "The Biggest Loser" competition in Obesity 
• The Finnish diabetes prevention study (DPS) in Diabetes Care
• The National Diabetes Prevention Program of the Centers for Disease Control and Prevention (CDC)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease. 

In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood and energy levels and how to do this in practice. 

Satchin is a world-leading expert in the field of circadian rhythm research. He’s associate professor at the prestigious SALK institute, he’s recipient of the Dana Foundation Award in brain and immune system imaging and he’s also the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

🌱 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:

00:00 Introduction

01:00 Quickfire questions

03:02 What are circadian rhythms?

03:48 How do we know about circadian rhythms?

04:44 Are all body parts on a 24 hour clock?

06:40 How the body enters sleep mode

09:25 What happens during sleep?

12:08 Why you’re not sleeping enough

13:30 The surprising impact of daylight savings time

17:00 Circadian rhythms aren’t just about light

19:55 The dangers of shift work

21:20 Should you go to bed at sunset?

25:40 Why should stop snacking at night

26:10 Satchin’s famous mice study

33:00 The best eating window for health

37:27 Does intermittent fasting promote better food choices?

40:40 Should you drink black coffee when you wake up?

Satchin’s books:

• The Circadian Code 
• The Circadian Diabetes Code

Books by our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Studies referenced in today’s episode: 

• Effects of 3 months of 10-h per-day time-restricted eating and 3 months of follow-up on bodyweight and cardiometabolic health in Danish individuals at high risk of type 2 diabetes: the RESET single-centre, parallel, superiority, open-label, randomised controlled trial, published in Lancet Healthy Longevity
• Neuronal reprogramming of mouse and human fibroblasts using transcription factors involved in suprachiasmatic nucleus development, published iScience
• Learning from circadian rhythm to transform cancer prevention, prognosis, and survivorship care, published in Trends Cancer
• The Untapped Potential of Circadian Timing as a Variable for Discoveries and Reproducibility, published in Cell Mol Gastroenterol Hepato

Follow ZOE on Instagram

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023:

If you had to do just one thing to improve your health, what would it be?

Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health. 

Michael’s latest book ‘Just One Thing’ explores these habits and has seen him speak to singing scientists and eccentric iceman to healthy habit experts and evangelists. And of course, being Michael, he tried every habit out himself. We talk about which methods are the most effective, which he has incorporated into his life, and how he makes his new habits stick.

🌱 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

If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your membership.

Follow ZOE on Instagram

Timecodes:

00:00 Tim Spector's tribute to Michael

01:01 Introduction

01:55 Quick Fire Questions

05:15 Are cold showers good for you?

06:48 How long do you need to be immersed in cold water for the benefits to work?

8:20 Can cold showers improve mental wellbeing?

11:30 Potential dangers of cold water swimming

12:45 Do cultural differences present different outcomes across the world?

13:58 Can these small stressors help us?

14:27 What is the theory behind this working?

16:15 Will this work for everyone or is this very personalized?

18:30 What effects does breathing have on your health?

19:55 How breathing exercises affect our brain

22:27 How do you keep up the breathing exercises?

23:27 ZOE app breathing exercise

25:40 Is there a difference between breathing through your nose and your mouth?

27:20 How important are plants and nature for our health?

30:25 Can exposure to nature improve things like mental health and even gut health?

32:00 Can herbs also help improve our health?

32:47 What are the benefits of exercise?

33:30 What are endo-cannibinoids?

34:41 Are preferences for exercise genetic?

36:12 Is it endorphins that make us feel good after / during exercise?

37:31 How exercise affects us is extremely personalized

39:42 How do we encourage people who don't enjoy exercise to do it?

41:13 Tips to improve your exercise routines

44:08 Are there benefits to walking downhill?

46:42 Summary

Michael Mosley’s book 'Just One Thing' is available to buy here

Episode transcripts are available here

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns. 

In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?

Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health. 

🌱 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

Learn how your body responds to food 👉 zoe.com/podcast for 10% off

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:25 Quickfire questions

03:50 What is a meat alternative?

05:22 What's driving the trend for more alternatives?

07:47 Should you eat less red meat?

08:38 What is in meat alternatives?

10:22 Traditional meats vs meat alternatives

13:41 Are meat alternatives ultra-processed?

14:47 Latest scientific studies

23:56 What were the findings?

29:48 Is the quality of the protein as good as real meat?

34:00 Are meat alternatives healthy?

38:53 Are whole food based meat alternatives healthier?

40:05 What are the practical tips around meat alternatives?

43:21 How do ultra-processed foods come into this?

45:23 What are other ways people can transition away from red meat?

50:33 What are the differences between bad and good quality meat?

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector
• Fibre Fuelled by Dr Will Bulsiewicz

Studies referenced in today’s episode: 

• Study With Appetizing Plantfood—Meat Eating Alternative Trial (SWAP-MEAT), published in American Journal of Clinical Nutrition.
• SWAP-MEAT Athlete (study with appetizing plant-food, meat eating alternatives trial) a randomized crossover trial, published in Nutrition Journal.

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle.

Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit and offer solutions to the most common problems of modern-day period health.

Dr. Jen Gunter is a gynecologist and pain medicine physician at the Permanente Medical Group in northern California. Her books ‘The Vagina Bible’ and ‘The Menopause Manifesto’ were both New York Times bestsellers. Her 2024 book ‘Blood’ tackles the science, medicine and mythology of menstruation.

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Timecodes:

00:00 Introduction

01:26 Quickfire questions

02:31 Shame culture around menstruation

04:20 The evolution and purpose of the menstrual cycle

06:30 Menstrual cycle mechanics

11:08 Understanding heavy periods and iron deficiency

14:01 Addressing period pain and discomfort

21:39 Diet, appetite, and periods: what's the connection?

26:09 Understanding PMS and PMDD

27:55 PMS causes and symptoms

30:52 Treatment options for PMS and PMDD

31:51 Demystifying polycystic ovarian syndrome (PCOS)

35:42 The role of diet and obesity in PCOS

37:32 Advice for managing PMS

40:19 Menstrual cramps and pain management

47:08 Iron supplementation strategies

📚 Dr. Jen Gunter’s books:

• The Menopause Manifesto
• Blood: The Science, Medicine, and Mythology of Menstruation

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Recipes for a Better Menopause by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Studies related to today’s episode:

• Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21 Years, 2003-2020, from the Journal of the American Medical Association
• The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data, from The American Journal of Pathology

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia.

Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy diseases including diabetes, heart disease, and obesity. Dr. Li is also a New York Times best-selling author.

In today’s episode, Dr. Li explains how simple lifestyle choices in diet, exercise and sleep can drastically shape our brain's health and stave off dementia.

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Timecodes

00:00 Introduction

01:23 Quickfire questions

03:30 Understanding dementia and Alzheimer's disease

04:50 Dementia versus ageing

06:35 The role of blood vessels in brain health

07:55 How circulation affects brain function

09:23 What causes blood clots and strokes?

11:06 The importance of maintaining healthy blood vessels

12:15 The impact of lifestyle choices on brain health

15:01 What happens in our brains when we sleep?

19:35 What is the glymphatic system?

22:40 Vascular dementia may be the most common form of dementia

24:35 The role of glucose in brain function

27:10 What causes dementia and why does it happen when we get older?

29:00 Preventing dementia with lifestyle changes

31:10 What are healthy blood vessels like?

37:50 The surprising role of EPCs in brain repair

41:30 Can you slow down or reverse dementia?

52:08 The connection between gut health and brain health

51:40 The importance of exercise for brain health

56:30 How to avoid dementia

01:01:16 The link between mental health and cardiovascular disease

📚 Dr. William Li’s books:

• Eat to Beat Disease
• Eat to Beat Your Diet

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Relevant studies:

• A human brain vascular atlas reveals diverse mediators of Alzheimer’s risk, published in Nature
• Heart-brain connections: Phenotypic and genetic insights from magnetic resonance images, published in Science
• Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial, published in The American Journal of Clinical Nutrition

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity.

What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation.

In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impacts our health and what food has to do with it.

Philip is head of the School of Human Development and Health, as well as a Professor of Nutritional Immunology, in the Faculty of Medicine at the University of Southampton. He’s also an internationally recognised researcher on the metabolism and functionality of fatty acids. His work focuses on the roles of omega-3 fatty acids and the influence of diet and nutrients on immune and inflammatory responses. 

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Timecodes

00:00 Introduction

01:20 Quickfire questions

02:55 The role of inflammation in immunity

05:30 Chronic inflammation and disease

08:30 How to measure inflammation

09:53 Low-grade inflammation and disease risk

12:30 What causes blood vessel inflammation?

15:23 What creates the narrowing of blood vessels?

17:20 How inflammation can cause blood clots, heart attacks and strokes

19:15 Inflammation and aging

21:40 Inflammation and lifestyle factors

25:07 Obesity and inflammation

28:45 Muscle loss and inflammation (sarcopenia)

30:52 The impact of meals, sugar and fats on inflammation

33:35 How diet could reduce inflammation

34:42 Why we all respond to food differently

38:42 Dietary choices to manage inflammation

40:00 What are omega-3s?

41:17 Anti-inflammatory foods

43:40 Health benefits of omega-3 fatty acids

45:55 Challenges with farmed salmon

📚 Books from our ZOE Scientists:

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Mentioned in today's episode:

Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology? in the British Journal of Clinical Pharmacology

Omega-6 fatty acids and inflammation in PLEFA

Omega-3 fatty acids and inflammatory processes in Nutrients 

Another relevant study:

Health relevance of the modification of low-grade inflammation in ageing and the role of nutrition in Ageing Research Reviews

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.

Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.

Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.

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Timecodes:

00:00 Introduction

01:33 Quickfire questions

05:53 There is a lack of menopause training in medical school

07:02 Most women are going into menopause blind

07:43 Why menopause symptoms vary

09:30 The hormonal ‘zone of chaos’

11:45 ZOE PREDICT data on menopause symptoms

13:36 How long do perimenopause symptoms last?

17:52 Perimenopause at age 35?

18:34 Why hormone tests are worthless

20:53 The risk of chronic disease after menopause

24:53 Why does menopause increase hunger?

28:39 Why medicine and research is male-dominated

32:34 How to talk to your doctor about menopaue

34:12 Pregnancy research - 10x more extensive than menopause research!

35:14 Mary Claire’s toolkit of strategies for menopause

36:34 What are the long-term health benefits of hormone replacement therapy?

38:36 Is HRT safe for most women?

42:47 Brand new ZOE study results: diet and menopause

49:16 Top 3 tips to help with symptoms

54:34 What is ‘frozen shoulder’ and how can you treat it?

📚 Mary Claire's book

• The New Menopause

📚 Books from our ZOE Scientists

• Every Body Should Know This by Dr Federica Amati
• Food For Life by Prof. Tim Spector

Mentioned in today's episode

• Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in Circulation
• The controversial history of hormone replacement therapy in Medicina
• Dr. Vonda Wright’s website

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

In today’s episode we’re uncovering the medicines hiding in your kitchen. 

Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves. 

Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spices for Your Family Table’. She will show us how to get the most out of spices, with simple cooking tips and delicious recipes. 

Want to make Kanchan’s show stopper spice dish? Find the recipe here.

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Timecodes:

00:00 Introduction

01:26 Quickfire questions

03:08 What are spices?

03:43 Polyphenols in spices

07:25 Spices and your health

11:01 Cinnamon and blood sugar control

14:49 Anti-inflammatory benefits of spices

21:08 A practical guide to using spices

31:40 Reviving old spices

33:11 The wonders of ginger: from morning sickness to gut health

35:56 Spiced cooking tips

37:41 Breakfast ideas: add spices to start your day

39:44 Simple spicy snacks

42:05 Dinner delights: spicing up main meals

44:11 Spices for kids

46:24 Spiced drinks: from chai to golden milk

48:24 The ultimate spice dish

Studies related to today’s episode:

• Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study published in Trials
• Analgesic effect of the aqueous and ethanolic extracts of clove, published in Avicenna Journal of Phytomedicine
• Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes published in The American Journal of Clinical Nutrition
• Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance published in Phytotherapy Research
• Ginger-Mechanism of action in chemotherapy-induced nausea and vomiting, published by Critical Reviews in Food Science and Nutrition

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years?

In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage.

From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing.

Dr. Federica Amati is a researcher at King’s College London and registered nutritionist. She is also lecturer and Nutrition Topic Lead at Imperial College School of Medicine. Federica empowers people with accessible, practical knowledge to make informed choices on diet and lifestyle and to improve health based on unique needs and preferences, at every stage of life.

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Timecodes

00:00 Introduction

01:17 Quickfire questions

03:32 The first window of opportunity is before you are born

06:04 It takes two to tango: equal roles in conception

07:25 The science behind sperm health and diet

09:10 What is life course nutrition?

10:35 Why generic nutrition advice isn't enough

13:00 Critical changes in the first 12 weeks of pregnancy

16:25 Nutritional needs in the second trimester of pregnancy

17:20 Preventing allergies during pregnancy

20:30 Nutrition in childhood and adolescence

21:00 The importance of a diverse diet for teenagers

22:57 Children learn to eat from us: exposure is key

25:10 The impact of ultra-processed foods on teenagers

27:40 Do you need to eat meat to grow well?

32:55 Lifestyle choices in your 30s affect long-term health

36:00 Longevity supplement myths

37:40 Gut microbiome changes in adulthood

43:28 How to extend your lifespan through diet at any age

46:05 Preparing for healthy aging and avoiding 'Sniper Alley'

50:10 How to eat right in your 70s and beyond

54:22 Protein needs as you age

56:30 Becoming a ZOE member is like having a nutritionist in your pocket!

59:20 Summary

Mentioned in today's episode:

• Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature Food
• The Developmental Origins of Health and Disease (DOHaD), published in American Journal of Lifestyle Medicine
• A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, published in Nature

Books:

• Every Body Should Know This by Dr. Federica Amati

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

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Every 12 years, our skeletons undergo a complete transformation.

Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.

In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?

Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.

Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology. 

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Timecodes

00:00 Introduction

01:21 Quickfire questions

03:08 What is osteoporosis?

06:10 Why might our bones become more fragile as we age?

08:10 Your skeleton renews itself all the time

10:30 Does menopause cause osteoporosis?

12:48 What's it like living with osteoporosis?

15:16 How common is osteoporosis in males?

16:04 What are the symptoms of osteoporosis and at what age should you get checked?

21:40 Some chilling statistics about osteoporosis

23:10 Common myths about the effects of calcium and vitamin D on osteoporosis

27:50 What is the latest science on vitamin D supplementation?

34:10 Can vitamin D and calcium ensure children’s bone density is healthy?

34:55 Osteoporosis treatment options, including new drugs    

37:20 The impacts of HRT on bone density

39:30 What are the downsides to some of these treatments?

43:00 Does physical activity help to prevent fractures?

44:30 Lifestyle impacts: diet and nutrition

49:40 Can exercise make your bones stronger?

55:20 Ideal exercises to prevent osteoporosis

57:10 Cyrus and Tim’s top 3 actions to improve bone health

59:10 Summary

Mentioned in today's episode:

• Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis

Relevant studies:

• Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
• Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
• The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International

Books:

• Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

What we learned from the world’s biggest intermittent fasting study.

Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.

In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating.

Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.

Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.

Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 

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Timecodes:

01:25 Quick fire questions

03:25 What is intermittent fasting?

04:35 What are the most common types of fasting?

06:00 The circadian rhythm and fasting

08:22 The Big IF study explanation and results

13:41 Breakfast misconceptions explained

16:01 How do the Big IF study results compare to other research?

18:56 What are the health benefits of sticking to the Big IF study?

24:00 What is Tim’s intermittent fasting schedule like?

25:40 Jonathan's experience with the Big IF study

28:04 What is metabolic flexibility?

32:43 Practical advice for getting started.

35:40 Cephalic phase insulin response

40:30 Is there an ideal length for an eating window and time to start?

43:20 Can you eat whatever you want?

44:30 Can people over 70 years of age fast safely?

51:21 Summary

Mentioned in today's episode:

Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity

The Big IF Study 

Books by Gin Stephens:

28-day Fast Start: Day By Day

Fast. Feast. Repeat. 

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm.

As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer.

Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.

In today's episode of ZOE Science & Nutrition, Jonathan and Karyn explore the body's internal clocks and ask: why do our muscles have their own schedule, and is there an ideal time of day to exercise?

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Timecodes

00:00 Introduction

00:18  Quickfire questions

02:01  Why are muscles important, particularly as we get older?

08:45  Why we all lose strength as we age

11:07  What type of exercise do we need to maintain our muscle strength as we age?

14:55  What is a circadian clock?

19:25  Everything has a circadian rhythm

21:32  Why do our muscles work on a 24-hour cycle?

24:20  Humans are stronger in the afternoon

30:24  Is there a best time to exercise?

35:01  Can exercise before or after work help shift workers with jet lag?

37:33  Is there a difference between men and women’s responses to circadian rhythms?  

41:44  What are the effects of time-restricted eating on muscle mass?

53:42  Summary

Mentioned in today's episode:

Defining the age-dependent and tissue-specific circadian transcriptome in male mice from Cell Reports

Related studies: 

Timing is everything: Circadian clocks set the rhythm for vital functions in bacteria from the University of Chicago

Effects of resveratrol on in vitro circadian clock gene expression in young and older human adipose-derived progenitor cells in Aging

Age is associated with dampened circadian patterns of rest and activity: The Study of Muscle, Mobility and Aging (SOMMA) in medRxiv

Have feedback or a topic you'd like us to cover? Let us know here

Episode transcripts are available here.

How early should you start taking dementia seriously?

Here’s 5 things you can do now to reduce dementia risk today.

Professor Claire Steves and Jonathan Wolf explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.

Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.

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Timecodes:

00:00 - Introduction

01:26 - Quickfire questions on dementia

02:42 - Main discussion: understanding dementia

04:18 - Control over fate with dementia

06:52 - Why older people get more fractures

08:32 - Warning signs of dementia

09:55 - Unique aspects of dementia

12:12 - Cellular level discussion on dementia

15:49 - Risk factors for dementia

16:07 - Inheritance and dementia

18:29 - High-risk factors for dementia

19:15 - Fetal development and dementia risk

21:47 - Brain reserves and mental health

24:24 - New advances in dementia treatment

30:47 - Medications and life expectancy

33:21 - Diet and dementia prevention

35:58 - The role of physical activity

39:45 - Oral health and dementia

42:10 - Social interaction and brain health

44:02 - Diabetes and dementia

45:36 - Women, HRT, and dementia

49:09 - Recap: Types of dementia

53:39 - Hearing aids and dementia prevention

55:39 - Episode sign-off

Studies related to today’s episode:

• Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical

Find our top 10 tips for healthier living: Download our FREE guide.

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it. 

In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.

Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes. 

Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes. 

Learn your diabetes risk score:

If you’re in the U.K. click here. 

If you’re in the U.S. click here.

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Timecodes:

00:00 Introduction

01:00 Topic introduction

02:28 Quick fire questions

05:33 What is blood sugar and why does it matter?

07:15 What is insulin and what is its relation to blood sugar and diabetes?

08:48 Why doesn't the body allow sugar to increase in the blood?

10:45 What happens when somebody gets pre-diabetes or type 2?

14:34 What is HBA1C?

17:08 Why has there been such an increase in diabetes?

23:05 How does muscle mass have any impact on diabetes?

24:54 Are risks different between men and women?

27:08 How does ethnicity come into this?

31:04 What other personal risk factors are there?

32:29 What are the symptoms of diabetes?

33:53 When do these symptoms begin?

35:09 What should you do if you have concerns?

36:33 How to find out your own likelihood of risk

38:34 How can we avoid getting diabetes?

42:10 How can we combat genetic risk factors?

44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?

47:18 What is the science behind the new drugs coming on the market?

49:20 Summary

53:39 Outro

Mentioned in today’s episode: 

• Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Do you know what SIBO is and how it could be affecting your health?

In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog. 

Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?

Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. 

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Timecodes

00:00 Introduction to SIBO

01:01 What is SIBO?

02:43 An overgrowth of bacteria

03:41 SIBO Myth #1 debunked

04:34 What is the link between SIBO and other diseases?

06:12 What are the challenges with SIBO Testing

06:48 Understanding testing methods

07:08 Myth #2 debunked

08:28 The issues with breath testing for SIBO

11:38 What are the root causes of SIBO

14:35 What is the impact of medication on SIBO?

16:12 Dietary management and low FODMAP diet

17:45 Probiotics and SIBO management

18:00 Myth# 3 debunked

19:55 Verdict

Mentioned in today’s episode: 

Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications

Our earlier podcast on the low-FODMAP diet 

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men. 

In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.

Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.

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Timecodes:

00:00  Introduction

00:34  Quickfire questions

03:39  Menopause and perimenopause explained

08:23  What happens when oestrogen levels change?

11:28  When does perimenopause start to happen?

14:15  What is the role of exercise in menopause?

17:00  What are hot flushes?

20:20  How can exercise have a positive impact on menopause?

21:57  What are the best exercises to do?

25:20  You are NOT going to get bulky lifting weights!

28:36  Alternatives to going to the gym    

33:08  What is high-intensity training?

41:32  What is the minimum exercise needed to have a positive health impact?

47:27  How does fasted training affect women?

51:36  Summary

Mentioned in today’s episode:

• Hailey Happens Fitness
• Les Mills
• Train with Joan

And these books by Dr. Stacy Sims:

• Next Level 
• Roar

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.