ZOE Science & Nutrition
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The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
Afleveringen
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Most replayed moment: Why fermented foods are the future of gut health | Professor Tim Spector
20 oktober 2026 · 15 min
Fermented foods have evolved from a niche health trend into a supermarket staple. Kefir, kimchi, kombucha. Our shelves are now filled with products rich in beneficial bacteria. Lees meer
But with so many options to choose from, it can be difficult to know where to begin.
Today, Professor Tim Spector shares simple, practical ways to incorporate fermented foods into your daily meals. He’ll also show why fermenting at home is much easier than most people think, taking us inside his fridge to demonstrate how to make four of his favourite homemade ferments.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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The 9 best foods to beat the winter blues, end brain fog and stop anxiety | Prof Tim Spector
15 oktober 2026 · 1 uur 5 min
Can what you eat protect your memory, ease brain fog, and lift your mood? Lees meer
For a long time, we thought the brain was separate from the rest of the body. It's easy to assume that mood, energy, and memory have little to do with what's on your plate.
But in today's episode, one of the world’s leading experts in nutrition, Professor Tim Spector, explains how your gut health shapes your brain health. From low energy and anxiety today to dementia in later years, he shares what to eat to protect your brain throughout your life. Tim shares nine foods to add to your diet - from mushrooms and eggs to tofu and fermented foods - with easy ways to eat more of them, all drawn from his new book, Good Mood Food.
By the end of the episode, you will have learned quick, budget-friendly recipes that support the gut-brain connection and will clearly understand the four principles you need to start boosting brain function today.
What if your tiredness, brain fog, and low mood are linked to the food on your plate? What might change if you ate differently for two weeks?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:24 Why better gut health shows up in your brain first
06:05 Gut-brain connection explained: the vagus nerve is 80% gut to brain
10:30 Is the “chemical imbalance” theory of mental illness wrong?
12:28 What a week of fried chicken does to your brain
15:20 How a gut-friendly diet sends calming signals to your brain
17:17 How inflammation and blood sugar spikes damage brain cells
19:33 Does type 2 diabetes really triple dementia risk?
23:03 SMILES trial: can a gut-friendly diet ease depression?
26:06 How many plants should you eat per week? 30 or 40?
28:22 Why ultra-processed food is bad for your brain:t’s not just additives
2…
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Most replayed moment: Sleep myths that are ruining your rest | Dr Sophie Bostock
13 oktober 2026 · 15 min
Sleep. It’s a bizarre process when you think about it. We lie down, close our eyes, and before we know it, we’re waking up the next morning with a head full of hazy dreams. Lees meer
Because of its mysterious nature, sleep has long been surrounded by all kinds of strange ideas and theories about what might help or harm it. From cheese causing nightmares to turkey making you sleepy.
So today I’m joined by sleep expert Dr Sophie Bostock to separate fact from fiction. She’ll debunk common sleep myths and share simple, practical tips you can use tonight to improve your sleep.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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How to build muscle & stay strong at any age: The surprising links between your gut health, strength training and healthy ageing | Prof Claire Steves & Prof Tim Spector
8 oktober 2026 · 1 uur 2 min
How do you build muscle and stay strong as you age? Lees meer
For most of us, muscle loss starts in our 30s. It’s easy to think that you can combat this and stay strong into old age by strength training and eating plenty of protein.
Exercise and macros matter, but scientists are uncovering another important piece of the puzzle - a direct connection between your gut health and healthy ageing. It could change how we think about staying strong as we get older.
In today's episode, Professor Claire Steves - a world-leading expert in ageing and health - and Professor Tim Spector explore the gut-muscle axis - how your gut microbiome influences your muscle health. They explain why maximum protein doesn't mean maximum muscle, how gut bacteria ‘talk’ to muscle tissue, and why an unhealthy gut can make muscles resistant to growth.
For listeners looking for simple ways to support their muscles today, this episode includes practical advice you can easily fit into your routine. Claire and Tim share quick daily habits and explain how to get your protein from diverse plant sources.
Could changing what you feed your gut microbes today be the key to keeping your body strong for decades to come?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:08 Why muscle matters for healthy aging, not just the gym
06:37 The hidden organ: how your muscles talk to your body
10:35 Why it gets harder to keep muscle as you age
11:37 Can you have a 20-year-old's muscles at 70?
13:29 Can muscle loss increase your risk of cancer?
15:51 Why skinny doesn't mean healthy
17:40 What is sarcopenia?
20:52 How 4 days of bed rest can shrink your muscles
23:31 Gut-muscle axis: how gut bacteria talk to your muscles
23:53 Why protein stops working as you age
26:11 Can impr…
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Most replayed moment: How to stop fighting your body clock | Prof. Debra Skene
6 oktober 2026 · 11 min
Every one of us runs on a biological rhythm - a finely tuned system that controls when we feel alert, when we feel tired, and even how we process food. Lees meer
But here’s the problem: modern life doesn’t always respect this rhythm. Late nights, early alarms, and irregular meals put many of us out of sync with our own biology.
I’m joined by Professor Debra Skene to explain why this mismatch matters, and how you can transform your health by aligning your lifestyle with your internal ticker.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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How to eat to lower inflammation - the top 5 foods to boost energy, stop pain, and to live longer | Prof Luke O’Neill
1 oktober 2026 · 1 uur
Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries. Lees meer
But when it stays switched on, this chronic inflammation can drain your energy, can affect your health over the years, and even lead to heart disease. Eventually, 1 in 3 of us will develop an inflammatory disease.
In today's episode, Professor Luke O'Neill - one of the world's top 1% immunologists - explains why that matters and what you can do about it. He explores how everyday foods can push inflammation up, or help calm it. He also explains why balance matters more than banning foods like sugar, red meat, gluten, and dairy. As for your gut, you’ll learn how anti-inflammatory foods like plants, fibre, and a healthy microbiome can help keep inflammation down.
By the end of the episode, you'll know how to eat, rest, and enjoy life in ways that can keep inflammation in check.
Could the way you eat help your body's healer do its job without going into overdrive?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:14 Why 1 in 3 people will get an inflammatory disease
06:49 When inflammation turns from healing to harmful
10:23 Why does your immune system now damage your heart and brain?
13:46 Why does chronic inflammation make you so tired?
15:35 The link between depression and inflammation explained
18:10 Does inflammation speed up ageing?
19:56 Testing for chronic inflammation - what CRP tells you
23:01 Does belly fat cause inflammation? What Ozempic reveals
25:46 Does your gut microbiome affect inflammation?
28:04 Are ultra-processed foods inflammatory? Sugar and fat explained
30:18 Does sugar make inflammation worse?
33:15 Insulin resistance and i…
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Most replayed moment: The hidden dangers of hearing loss | Prof. Marcelo Rivolta
29 september 2026 · 9 min
The world around us is louder than ever. From booming speakers to roaring traffic, our ears can take quite a beating. But have you ever stopped to consider the long-term impact of all this noise? Lees meer
Because hearing loss isn’t just about your ears. Emerging research suggests it could also affect your brain health in surprising ways.
I’m joined by Professor Marcelo Rivolta to explore how noise exposure can cause lasting damage. He shares the early warning signs to look out for, what to do if your hearing begins to decline, and simple steps you can take to protect these vital organs on the side of your head.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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Inside Tim Spector’s weekly food shop - 6 grocery rules to lower your blood pressure, cholesterol, and heart disease risk | Prof Tim Spector & Prof Sarah Berry
24 september 2026 · 1 uur 3 min
Supermarket shelves are full of foods promising to be healthy: high-protein, low-fat, gluten-free, sugar-free. How do you know what's true? Lees meer
Today, Professors Tim Spector and Sarah Berry, world-leading experts in nutrition and diet, share the six rules they use for their own weekly grocery shopping. They cover which food labels are worth trusting and which are just marketing scams, how to make snacking a part of a healthy diet, and why your daily staples, like bread, matter more than the occasional treat.
By the end of this episode, you'll know exactly what to reach for on your next shop, and what to leave on the shelf.
How many "healthy" scams are sitting in your basket?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:20 Why supermarkets stock 30,000 products (and why that's bad for you)
08:10 Is low-fat food actually healthy? A nutrition scientist explains
11:39 Why 'sugar-free' labels should make you suspicious
14:48 Why this professor avoids gluten-free food (unless you need it)
16:40 The protein label that tricks 70% of shoppers into buying junk food
19:27 How a cheap dairy waste product got rebranded as a health food
21:59 How many ingredients are really in a bag of Pringles?
24:37 The 30-second trick to spot ultra-processed food at the shop
27:33 How to tell a healthy granola from a fake one
29:24 Is cheese actually bad for your heart? Doctors got this wrong
33:37 The snack swap that cut heart disease risk by 30% in a real study
38:36 The 6 everyday foods that matter most for your long-term health
41:08 The simple fiber-to-carb ratio for picking a healthy bread
43:43 The 'unhealthy' breakfast a nutrition scientist admits to craving
46:47 Switching to whole grain could lower your risk of dying early
49…
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Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay
22 september 2026 · 15 min
From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently, something called HRV. Lees meer
But what do these numbers actually mean? And more importantly, how can we use them to improve our lives?
I’m joined by Dr Malcolm Finlay to break down the data behind the devices. He explains how to turn confusing metrics into meaningful action. helping you adjust your training, manage stress, and make smarter decisions for your health.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
-
Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison
17 september 2026 · 55 min
Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you’ve thought about your bone health. Lees meer
Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day.
In today’s episode, Professor Elaine Dennison, a world-leading expert in bone health, explains why that needs to change, why stronger bones are key to living more healthy years, and why declining bone health isn’t inevitable. Elaine explains why it’s not just about avoiding broken bones, but about learning to understand one of the most important living tissues in your body.
By the end of the episode, you’ll know exactly how to protect your bones so they can look after you now and for many years to come.
Could your bones be the missing anti-aging link you’ve been missing?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:05 Are your bones dead tissue? The truth about bone biology
08:08 Peak bone mass: the age your bones stop getting stronger
11:06 What is osteoporosis? The condition you won't feel coming
14:01 Spinal fractures and death risk: what the research shows
15:53 What does osteoporosis do to your bones? The honeycomb explanation
17:46 Fragility fractures: why older adults break bones from a simple fall
20:02 Bone marrow function: what your bones do for your immune system
22:48 The gut-bone axis: how gut health affects bone health
27:01 Does stress affect bone health? The cortisol connection
29:45 Is alcohol good or bad for bone health? The surprising answer
30:16 Does extra weight protect your bones? What the science says
32:13 GLP-1 drugs and bone health: the risk no one's talking about
33:21 Muscle loss and bone densit…
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- Categorieën
- Wetenschap , Onderwijs , Gezondheid , Fitness , Voeding
- Verschijnt
- Elke week
- Lengte
- Meestal 35 min
- Afleveringen
- 362
- Eerste aflevering
- 10 maart 2022
- Taal
- Engels