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359 afleveringen, van nieuw naar oud
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Most replayed moment: Fix Your Gut: Improve Your Mind | Dr Will Bulsiewicz
28 april 2026 · 14 min
Today, we’re exploring the brain-gut axis Lees meer
We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals through this intricate network of nerves.
So, the question is: if they’re so tightly intertwined, can treating one help heal the other?
I’m joined by gastroenterologist Dr. Will Bulsiewicz to unravel the mystery of this connection - and find out how we can use it to our advantage.
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
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The 5 best foods to fight cancer and lower your risk of death | Dr William Li
23 april 2026 · 1 uur 3 min
You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences? Lees meer
In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how everyday foods can fuel cancer growth or help your body keep it under control. We explore how cancer starts, why it is part of normal biology, and explain why lifestyle and environment are more important than genetics when managing your cancer risk.
Dr Li shares simple guidance on eating patterns that support your body’s defences, including increasing plant-rich foods and reducing ultra-processed foods. He also highlights everyday habits such as staying active, supporting gut health, and limiting toxin exposure as ways to tip the balance in your favour.
If your body is already managing cancer cells every day, what small changes could help it do that job better?
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
02:26 Almost everyone has microscopic tumours
08:15 We all have cancer right now?
10:45 Why most cancer cells stay harmless
13:40 The hidden trigger that fuels cancer growth
14:35 What makes cancer turn deadly
16:35 Cancer cells behave like seeds
19:05 How sunburn can lead to cancer
20:55 What smoking really does inside your body
22:20 The new way to fight cancer
24:20 Why genes matter less than you think
26:00 Is vaping worse than smoking?
27:05 The drinking habit that raises cancer risk
29:25 The environmental risk we can’t ignore
33:47 The diet pattern linked to cancer risk
35:10 Why processed meat is a class 1 carcinogen
37:25 How proce…
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Most replayed moment: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim Spector
21 april 2026 · 13 min
Today we’re talking about some foods that can change your life. Lees meer
Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.
However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food.
I’m joined by Dr. Federica Amati and Professor Tim Spector to spotlight three inflammation-fighting foods - and explain why these small changes to your plate can make a big difference to your body.
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
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5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!) | Prof Tim Spector & Dr Federica Amati
16 april 2026 · 50 min
Watch “The Gut Health Challenge” on YouTube | LINK Lees meer
Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?
In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.
They speak to Lucy and Sarah, who put ZOE to the test and changed only their nutrition for six weeks. At the start, they were held back by brain fog, poor sleep, and constant tiredness. Could a six-week nutritional reset really move the needle?
This episode shows what happened in real life as they explore why many people feel tired or flat, even when tests look “normal”. The episode explains why your gut microbiome matters, how you can feel better within days, and why consistency beats perfection.
You will also hear the simple changes they made. Bigger breakfasts. More plant diversity. Easy food swaps. Small habits that fit into real life.
If you feel tired but your tests say you’re “fine”, what would you change first? And if you felt better in days, would you keep going for six weeks?
Join Prof Tim Spector behind the scenes, just search “ZOE Gut Health Challenge” on YouTube | LINK
Timecodes
00:00 Intro
04:44 Why you can feel exhausted despite doing everything right
09:59 The test results that didn’t match how you feel
12:36 Why your symptoms may show before your blood tests
15:43 ‘Normal’ results… but still feeling terrible
17:31 The hidden gut problem behind low energy
19:43 Why this experiment wasn’t supposed to work this fast
21:54 Why your cravings may not be under your control
23:46 The first sign your body is changing (in days)
24:09 Feel happier in just 3 days?
24:59 The simple breakfast shift that changes everything
25:57 Why most people miss this one thing in their diet
27:38 The tool that makes healthy eating easier
29:14 How to improve your family’s diet without forcing it
31:06 The meal that proves health…
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Most replayed moment: Coffee vs Matcha | Andrew Kojima & Prof Tim Spector
14 april 2026 · 14 min
Today, we’re diving into some popular drinks. Lees meer
Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning. However, there’s a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of course talking about matcha.
So how do coffee and matcha compare? Do they work differently in the body? And is one better for your long-term health?
I’m joined by matcha expert Andrew Kojima and Professor Tim Spector to explore the science behind our daily pick-me-ups - and discover whether we should be switching sides.
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
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3 intermittent fasting mistakes that cancel fat loss and stop you seeing the benefits | Prof James Betts
9 april 2026 · 58 min
Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong. Lees meer
In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes that can stop the benefits.
Today, we break down what happens in your body when you stop eating and explain why it may support weight loss and blood sugar control, but also why fasting doesn’t work for everyone. You will learn why breakfast may not matter, why the 5:2 diet often fails, and why eating even small amounts can stop a true fast.
By the end of this episode, you will understand what counts as a real fast, how long your eating window may need to be, why longer is not always better if you cannot stick to it, and why planning your first meal matters, because hunger can drive poor choices.
If fasting can work, but is not magic, what actually makes the difference: the timing, the consistency, or simply eating less?
🌱 Try our science-backed and tasty wholefood supplement Daily 30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
02:30 The answers that completely contradict fasting advice
09:10 What fasting really means (it’s not what you think)
12:10 Why most people never actually fast
14:25 Why “eat to fuel your day” may be wrong
16:00 The 3 types of fasting people confuse
17:30 Why 5:2 might not work the way you think
18:15 The tiny mistake that ruins a fast
19:45 Why stricter fasting can feel easier
20:20 Why hunger disappears after a few days
21:20 What happened when he fasted for 5 days
22:35 What you can actually have during a fast
24:25 Do coffee and tea break your fast?
26:20 The truth about breakfast (finally tested)
28:15 The breakfast result no one expected
29:15 The h…
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Most replayed moment: Keeping mobility as you age | Gabby Reece & Federica Amati
7 april 2026 · 13 min
Today we’re talking about mobility well as you age. Lees meer
As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too.
So today, we’re going to break down some barriers, take the slog out of staying active, and make movement fun.
I’m joined by Gabby Reece and Dr Federica Amati to explore simple ways to stay agile as we age. From the surprising benefits of walking backwards, jumping in a swimming pool, and not wearing shoes.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha Pasricha
2 april 2026 · 59 min
Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day. Lees meer
Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist for the Washington Post and author of the book You’ve Been Pooping All Wrong, explains how your poo, gut health, and disease risk are linked, and when you should see a doctor.
Dr Pasricha guides us through why frequency, colour, and consistency all matter, and why there is no single “normal.” You’ll learn how to spot changes that could signal disease, including early warning signs linked to cancer and long-term brain health.
You’ll hear simple advice you can use straight away. This includes how to recognise your normal pattern, what changes to look out for, and how to avoid the common toilet habit that may affect your gut.
Are you looking at your poo every day? And, if not, what might you notice if you did?
🌱 Try our science-backed and tasty wholefood supplement Daily 30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:11 Your phone on the toilet: hidden risk?
07:26 Your colon runs on a clock
10:40 The illness that changed his gut for years
13:05 Why you should look before you flush
15:25 The poo colours you should never ignore
16:25 Why this sign is rising in younger adults
18:15 The stool colour doctors treat as urgent
19:27 What “perfect” poo actually looks like
21:05 What holding it in really does
23:05 The 3 things that control your bowel movements
25:35 Why gut problems are getting worse
26:43 The posture fix most people miss
27:35 The phone habit linked to 46% higher risk
29:47 Why your phone keeps you stuck there
32:35 The hidden gut–brain connection
34:50 What stress really does to your …
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Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim Spector
31 maart 2026 · 14 min
Today we’re going prehistoric. Lees meer
We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice.
However, every now and then, it helps to look back - way back.
In this recap, we’re turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient ancestors.
I’m joined by Frank Maixner and Professor Tim Spector to uncover what this prehistoric man ate and what those findings can teach us about our diet today.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica Amati
26 maart 2026 · 1 uur 2 min
The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even met. Lees meer
This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists now believe it influences our future risk of heart disease, obesity, diabetes, and even how our immune system reacts to the world.
In this episode, the world’s leading expert on how childhood nutrition and metabolism shape our long-term health, Professor Lucilla Poston, explains how early nutrition may influence appetite, metabolism, and future disease risk.
Lucilla and ZOE’s Head Nutritionist, Dr Federica Amati, break down what science says about pregnancy, early feeding and the food children eat, and questions how lifelong health is shaped before a child even chooses their first meal.
Lucilla offers practical guidance on what matters most and explains key nutrients to consider. They discuss why regular movement may help support healthy blood sugar levels. They also explain what a balanced diet can look like for parents and young children, why babies should try a wide range of whole foods, and why many packaged baby foods may contain far more sugar than parents expect.
What small choices can you make today to help shape a healthier future for you, your children, and your children’s children?
🌱 Try our science-backed and tasty wholefood supplement Daily 30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:47 Why the first 1,000 days can shape your entire life
08:12 What happens in the womb doesn’t stay in the womb
11:16 The tiny window where everything can go wrong
13:35 Why obesity in pregnancy is now a silent epidemic
15:17 Can a father’s health affect a baby before it even exists?
17:50 The missing nutrient most wo…
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Most replayed moment: Reduce anxiety by improving your gut health | Uma Naidoo
24 maart 2026 · 13 min
Today we’re looking at a novel way to improve our mental health. Lees meer
If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are. Nothing works in isolation, which means we often have to step back and look at the bigger picture if we want to improve a particular aspect of our health.
With this in mind, let’s shift our focus on mental health. Can we approach it from a different angle?
Harvard nutritional psychiatrist Dr. Uma Naidoo is here to explain the science behind the gut-brain axis, and how you can help one to help the other.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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How to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol | Prof Nicola Segata & Prof Sarah Berry
19 maart 2026 · 1 uur 3 min
Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol? Lees meer
In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science.
Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat.
We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists.
Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today?
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:00 The biggest microbiome breakthrough in a decade
08:20 The problem with most gut research
10:25 Scientists identified the top 50 gut bacteria
11:05 The first real way to measure gut health
13:45 The “dark matter” scientists found in our guts
15:50 Why bad gut bacteria love sugar
16:30 The red meat chemical your microbes can create
18:30 The microbiome score out of 1,000
21:10 Why your microbiome is easier to change than your body
23:15 Old microbiome tests can reveal new discoveries
25:30 The 4 microbiome clusters linked to health
26:40 …
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Most replayed moment: Carbs: the good, the bad, and the misunderstood | Tim Spector
17 maart 2026 · 16 min
Today we’re talking about carbohydrates. Lees meer
Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully?
I’m joined by Professor Tim Spector to help untangle the truth and answer your biggest carbohydrate questions.
Stick around to find out if freezing your bread makes it healthier.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind about
12 maart 2026 · 53 min
What health habits actually protect your brain and long-term health? Lees meer
In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes.
Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology.
Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life.
We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too?
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:00 The nutrition advice scientists completely reversed
08:30 How scientists decide if a health trend is real
10:30 The vitamin D discovery that fooled scientists for years
12:35 The one health belief Tim is more convinced about than ever
14:00 The public health threat Tim says may be worse than smoking
15:20 The new research linking oral health to dementia
17:05 How mouth bacteria may affect your brain
18:20 The test that revealed plastic in Tim’s blood
20:15 The simple changes Tim made to reduce microplastics
21:40 The omega-3 test most doctors still don’t use
23:05 Why Tim chose food over omega-3 supplements
24:50 The omega-3 measurement scientists now care about most
26:40 Should vegans worry about omega-3?
29:25 The vi…
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Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim Spector
10 maart 2026 · 14 min
Today we’re exploring one of the most ambitious self-experiments in human history. Lees meer
Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised.
So what does his daily routine actually look like? And what can the rest of us learn from it?
I’m joined by Professor Tim Spector to dissect Bryan’s data-driven diet, discuss the future of personalised health, and hear Bryan’s top five tips for a better night’s sleep.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’Neill
5 maart 2026 · 57 min
Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved. Lees meer
In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects fertility, metabolism, and mental health for both men and women.
The core question is simple: if hormones run your body, how much influence do you have over them?
Alongside ZOE’s head nutritionist, Dr Federica Amati, Helen explores the links between hormones and fatigue, anxiety, weight gain, fertility, and metabolic health. The episode covers thyroid health, chronic pain, sperm health, and why gut hormones play a central role in appetite and weight regulation. We also examine why some female-specific conditions remain misunderstood or undiagnosed, and how better data may help change that.
Most importantly, this episode focuses on what you can do to take back control. With emerging science suggesting that diet plays a key role in hormone regulation, you’ll hear how fibre, plant diversity, healthy fats, and key micronutrients support gut hormone production and fertility. You’ll also learn why changes made over three months may meaningfully influence fertility, and why conception is always a shared responsibility.
Help keep your hormones in tune with this guide to the relationship between gut, diet and hormones, produced in partnership with the hormone experts at Hertility.
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:50 One hormone can change everything
09:50 Injecting testosterone can shut this down
12:30 You were born with all the eggs you’ll ever have
15:15 The subtle signs your hormones are off
17:55 …
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Recap: How to build strength from the comfort of your home | Andy Galpin
3 maart 2026 · 16 min
Today we’re talking about strength. Lees meer
Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses.
To prove it, I asked human performance expert Andy Galpin to design an at-home strength session for someone who’s never lifted a weight before - my sister. It’s quick, cheap, and a sure fire way to add years to your healthspan.
If you’re new to strength training, this episode is the perfect place to start.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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The 4 breathing secrets that will transform your health today | James Nestor
26 februari 2026 · 59 min
Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international bestselling author James Nestor shares four breathing techniques to retrain your nervous system and support better health. Lees meer
This episode is for anyone who feels stressed, snores, wakes up tired, or wants a simple way to improve their health. James, who has spent over a decade researching breathing science with leading respiratory experts, guides us through daily breathing habits to help calm your body, improve oxygen efficiency, and support long-term wellbeing. We explore why nasal breathing is more efficient, how slow breathing can influence the nervous system, and how modern lifestyles may have reshaped our airways.
If breathing is something you do 20,000 times a day, what might change if you retrained it?
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:15 The change that fixed my sleep and energy
09:55 Could your headaches start with your breath?
11:40 Are you telling your brain you’re stressed?
15:25 Is this the junk food of breathing?
17:30 Snoring isn’t just annoying
19:35 Can you strengthen your airway?
23:35 The moment modern food changed our faces
27:10 How early habits shape how you breathe for life
28:10 Why your nose is more powerful than you think
30:20 Why slower breathing gives you more oxygen
32:35 The molecule you activate just by using your nose
35:20 The 10-day mouth breathing experiment
37:05 One night of mouth breathing changed everything
39:15 The surprising asthma connection
42:35 The fix is boring — and that’s the point
43:00 The one rule that changes everything
44:45 The truth about mouth taping
47:05 The safe way to try mouth tape
48:05 Th…
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Recap: Should you eat oats every morning? | Sarah Berry
24 februari 2026 · 12 min
Today, we’re taking a closer look at one of the world’s favourite breakfasts - oats. Lees meer
Depending on who you ask, oats are either a superfood or source for concern. Either a great way to get fibre or a worrying blood sugar spiker. An all natural ally or pesticide riddled wrong’un.
So what’s the truth? Are oats a smart start to your day or something to be cautious about?
Professor Sarah Berry joins me to dig into the science. What does the literature say about oats?
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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7 snacks for a longer & healthier life | Prof Sarah Berry
19 februari 2026 · 1 uur 1 min
Snacks make up a quarter of what most people eat. Yet most of us never question them. Lees meer
In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk.
Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters.
You’ll walk away with seven simple snack ideas that help improve cholesterol, blood sugar, and heart health in weeks.
If you’re a snacker, this may be the easiest place to improve your diet.
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:31 95% of us snack every day
06:33 The 9pm rule that changes everything
12:43 Why late snacks keep you less full
16:33 The breakfast mistake that adds 320 calories
21:35 The ‘bliss point’ that makes snacks hard to stop
25:37 Should you worry about sugar?
29:32 How to actually read a snack label
33:45 Why sugar appears under 42 different names
35:30 The simple snack most people overlook
38:15 The protein-packed food we don’t eat enough of
41:26 The one swap that cut heart disease risk by 30%
43:22 Why this high-fat snack doesn’t cause weight gain
46:26 The fermented food that supports your gut
48:20 The creamy fruit that keeps you full
50:30 The sweet treat that may help your heart
52:55 How quickly you’ll feel the difference
55:35 Why most snacks quietly drag your diet down
56:32 Why timing may matter more than frequency
01:00:20 Can you snack and still stay healthy?
📚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
F…
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Recap: How exercise slows brain ageing | Dr Wendy Suzuki
17 februari 2026 · 14 min
Today, we’re asking how we can boost our brain. Lees meer
Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements?
Neuroscientist Dr. Wendy Suzuki believes the most powerful way to support your brain is by simply moving your body. She’s joining me today to explain why.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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The #1 diet change to make today to fight chronic disease | Dr Mark Hyman
12 februari 2026 · 1 uur 1 min
Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk? Lees meer
Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference.
Alongside Professor Tim Spector, Mark, a 15-times New York Times bestselling author and a practising family doctor, explores how modern eating is linked to chronic disease and what the science says reduces risk.
We break down how food is designed to make us eat more, how this affects metabolism, insulin and inflammation, and why this matters more than your genes.
By the end of the episode, you’ll understand the single most important dietary change Mark believes can lower chronic disease risk, based on clinical experience.
If the modern world is driving these conditions, what’s one small change you can make to take back control of your future health?
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:12 Why birth is designed to be messy
08:32 Why your first microbes shape everything later
10:46 Can you replace microbes after a C-section?
13:05 Why the first few years matter more than the rest
15:54 Why antibiotics always come with a hidden cost
17:42 How families swap microbes without realising
19:06 Why microbes survive in some places — and not others
21:25 Why bigger social groups protect your immune system
22:30 How scientists can tell who you live with
24:15 Why closeness matters more than genetics
25:38 Can you catch bad gut bugs from other people?
26:29 Can anxiety spread through gut microbes?
27:55 How scientists now rank “good” and “bad” gut bugs
31:05 Why countryside living changes your gut health
33:49 Why getting dirty may improve …
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Recap: How to lower your risk of arthritis | Dr Tamiko Katsumoto
10 februari 2026 · 12 min
Today, we’re talking about arthritis. Lees meer
It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks.
Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence - helping to lower inflammation and reduce the risk of the disease developing.
I’m joined by Dr. Tamiko Katsumoto to explore how simple changes to what’s on our plate can help protect our joints.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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5 ways relationships change your gut health | Prof Tim Spector
5 februari 2026 · 52 min
Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise? Lees meer
In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider.
Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits.
If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term?
🌱 Try our science-backed and tasty wholefood supplement Daily 30+
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:12 Why birth is designed to be messy
08:32 Why your first microbes shape everything later
10:46 Can you replace microbes after a C-section?
13:05 Why the first few years matter more than the rest
15:54 Why antibiotics always come with a hidden cost
17:42 How families swap microbes without realising
19:06 Why microbes survive in some places — and not others
21:25 Why bigger social groups protect your immune system
22:30 How scientists can tell who you live with
24:15 Why closeness matters more than genetics
25:38 Can you catch bad gut bugs from other people?
26:29 Can anxiety spread through gut microbes?
27:55 How scientists now rank “good” and “bad” gut bugs
31:05 Why countryside living changes your gut health
33:49 Why getting dirty may improve mental health
35:33 Why sterilising everything can backfire
38:05 Why pets — especially dogs — boost gut health
42:18 Can …
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Recap: The hidden clock controlling your health | Professor Russell Foster
3 februari 2026 · 11 min
Today, we’re exploring circadian rhythms. Lees meer
Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.
Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day.
So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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4 lifestyle changes that lower high blood pressure | Dr Sanjay Gupta
29 januari 2026 · 56 min
High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? Lees meer
In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help.
Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers.
This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause.
If your blood pressure is your body sending a message, what might it be asking you to change?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:40 What blood pressure really is
09:10 The damage builds slowly (and you won’t feel it)
11:00 The two numbers explained in plain English
13:05 Why the ‘right’ number depends on you
15:04 Why doctors can’t agree on ‘high’
16:35 The first rule: don’t panic
17:45 The clinic reading problem
20:20 The misdiagnosis issue
22:02 What high blood pressure can damage
23:40 Why problems show up years later
24:30 How common is high blood pressure?
27:00 The ‘silent killer’ warning signs
28:10 The bigger cause most people miss
29:10 Salt: why it helps some people more than others
33:30 The age effect most people ignore
35:11 How stress can push blood pressure up
36:35 The gut microbiome link (and the new research)
39:15 Why treatment can still fail
40:10 The uncomfortable numbers on medication benefit
… -
Recap: Fat: The full story | Sarah Berry
27 januari 2026 · 11 min
Today, we’re talking about fat. Lees meer
Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right?
Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even how it’s produced. One thing is for sure, that single number on the front of a food packet, isn’t going to give you the full story.
I’m joined by Professor Sarah Berry to dig deeper into fat. Uncovering which will harm us and which can help us heal.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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4 foods that heal your gut and reduce inflammation (in as little as 24 hours!) | Dr Will Bulsiewisz
22 januari 2026 · 1 uur 14 min
Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours. Lees meer
We explore discoveries in Will’s new book, Plant Powered Plus, that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert.
By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches.
What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
02:22 Is inflammation always bad?
05:00 The 130 health conditions linked to inflammation
08:40 The difference between good and bad inflammation
10:50 Surprising signs of chronic inflammation you might ignore
13:40 Why your doctor might be missing the root cause of your illness
17:50 Why you shouldn't take anti-inflammatory pills every day
19:55 70% of your immune system lives here
23:30 What is ‘leaky gut’ and does it really exist?
25:20 How toxins sneak into your bloodstream
31:35 The massive impact of time-restricted eating on mood and energy
37:30 Why eating earlier in the d…
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Recap: How to maintain new habits in the New Year | Tara Swart & Sarah Berry
20 januari 2026 · 12 min
Today we’re talking about habits. Lees meer
Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.
So why is changing your habits so hard?
Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements that will set you up your success.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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5 daily habits of people who live longer | Dan Buettner
15 januari 2026 · 1 uur
Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? Lees meer
In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan.
Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
01:24 What people who reach 100 actually eat
03:28 Why genes only explain 20% of longevity
07:20 What all Blue Zones diets secretly have in common
08:10 The high-carb pattern that shocks most people
09:20 Why grains and beans work together
10:50 The protein food that beats beef
11:55 Why plant protein comes with an extra benefit
12:15 Why fiber is the closest thing to a super nutrient
13:00 Why ‘fiber is sexy’ but ignored
15:05 A bathtub of meat vs how centenarians eat
15:50 You don’t have to be rich to eat well
17:25 Why deliciousness matters more than discipline
18:30 How many extra years diet can add
20:20 Why chasing longevity usually fails
22:40 What breakfast looks like at age 100
24:20 Why eating earlier helps your metabolism
25:45 The blood sugar crash that drives overeating
28:1…
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Recap: How your gut microbes could fight disease | Suzanne Devkota & Tim Spector
13 januari 2026 · 17 min
Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health. Lees meer
The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us.
Today, I’m joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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How to drink alcohol without destroying your health | Prof. David Nutt
8 januari 2026 · 52 min
Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely. Lees meer
David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness.
If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably.
If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
01:45 Humans have been drinking for 40,000 years - here’s why
07:20 Why your first drink feels good - and the next ones don’t
11:45 You don’t need addiction to be harmed
12:45 Alcohol ranked worst out of 20 drugs
13:10 Why alcohol beats heroin on total harm
14:05 Alcohol is toxic — in the same way disinfectant is
15:00 The ‘pickling’ process happening inside your body
15…
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Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector
6 januari 2026 · 17 min
Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible. Lees meer
However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future.
In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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What happens when you start eating healthy?
1 januari 2026 · 56 min
What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck. Lees meer
Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last?
Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way.
It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life.
If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
05:20 The artificial sweetener trap no one talks about
08:20 The test result that caused panic
10:00 The stat that explains why diets “work”… then fail
12:05 Why calorie advice was “nice and easy”… and wrong
15:55 The “Mars bar” moment
17:10 The simple trick that stops you feeling deprived
18:10 Your biggest barrier might be the service station
19:25 Is bacon re…
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Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector
30 december 2025 · 14 min
We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood. Lees meer
Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease.
In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry
26 december 2025 · 1 uur 10 min
What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Lees meer
Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow.
You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time.
What is one easy change you could try in 2026 to feel a little better?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:20 How changing your diet at 40 adds a decade of health
07:25 Why mindful eating isn’t a wellness fad
12:40 Why ‘30 plants’ beats five a day
14:10 Feeding your gut like a living ecosystem
16:35 Can adding plants cancel out an unhealthy meal?
17:40 Why 30 plants is the sweet spot
19:30 What makes processed food high risk?
21:40 How processing tricks your brain into overeating
23:45 Why ultra-processed foods make you eat 25% more
25:05 Why diet drinks aren’t as harmless as they seem
26:50 How ZOE measures processed food risk
29:35 How to spot risky processed foods without the app
30:20 Simple food swaps that make a big difference
31:40 Why calorie counting fails long term
33:40 How adding calories can reduce hunger
35:00 Can you lose weight without counting calories?
38:40 What is an eating window?
41:10 Why a 12-hour overnight fast works
42:30 Why consistency matters more than perfection
44:15 What ‘eat the rainbow’ actually means
47:00 How food diversity shapes your gut…
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Recap: Why you should stop counting calories | Giles Yeo
23 december 2025 · 16 min
Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right? Lees meer
Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture.
Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
-
ZOE’s best health tips of 2025 - Part 2
18 december 2025 · 48 min
Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. Lees meer
In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?
If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
01:00 How much should we experiment with our own health?
03:48 Can a 47-year-old really be healthier than a teenager?
07:35 Why poor sleep makes everything feel like a threat
10:07 Why sleep is not optional for better health
10:33 The simple morning habit that improves sleep at night
11:19 The surprising exercise that may help you sleep better
12:45 Why your phone shouldn’t be in your bedroom
13:40 Why sleep rules shouldn’t become another source of stress
14:26 Does cheese before bed really cause nightmares?
15:40 Are oats actually good for you?
16:25 The large study linking oats to lower disease risk
18:40 What happened when Jonathan tested his blood sugar after oats
19:55 Why instant oats caused a huge blood sugar spike
22:20 How adding fat and protein changes your blood sugar response
24:37 Why not all oats are created equal
27:14 What arthritis pain actually feels like day to day
28:00 The trial that showed lifestyle changes can improve arthritis
31:55 Some patients improved enough to stop medication
32:45 The simple plate method for joint-friendly eating
36:05 Why muscle is critical for bloo…
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Recap: Tips to help prevent Alzheimer’s | Drs. Ayesha & Dean Sherzai
16 december 2025 · 14 min
Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why? Lees meer
Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress.
Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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ZOE’s best health tips of 2025 - Part 1
11 december 2025 · 44 min
This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable. Lees meer
From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better.
Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
02:20 A wake-up call for change
04:20 The mindset shift that saved a life
08:30 Why your body is silently inflamed
12:20 The chemical that cools inflammation
14:40 The simple trick that unlocks broccoli’s benefits
17:00 The fermented food discovery that shocked researchers
19:20 The truth about autophagy everyone gets wrong
21:30 How to get fasting benefits without starving yourself
23:40 Can fasting really reverse biological age?
25:50 Dementia starts decades before symptoms
28:10 One diet’s astonishing impact on Alzheimer’s risk
30:20 The nutrient your brain literally can’t function without
32:40 The biggest drink trend of 2025 - and why it matters
34:50 The 900-year secret behind matcha’s power
36:40 Why matcha feels different from coffee in your brain
38:30 The nutritional showdown: matcha vs coffee
40:10 The bedtime twist nobody expects about matcha
41:10 The perfect first-time matcha recipe
41:55 How to get matcha’s full benefits (and avoid a common mistake)
42:20 Final takeaway for 2026
… -
Recap: Is it time for you to try fasting? | Dr Valter Longo & Tim Spector
9 december 2025 · 17 min
Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. Lees meer
However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone.
Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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Healthier holiday eating with smart food swaps | Dr Federica Amati
4 december 2025 · 46 min
Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. Lees meer
What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret?
In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction.
Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table.
This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Recipes mentioned:
Roasted Aubergine Traybake
Juno’s Lasagne
Super-simple kefir dressing
Lentil Pate
Yule log
Timecodes
00:00 Intro
01:13 Do we really need a detox?
02:19 Quick-fire myths: What’s truly bad at Christmas?
10:27 Can one indulgent day really damage your gut?
11:46 The foods that harm your gut most
13:20 What actually happens to your gut when you overeat for weeks?
15:13 Can you still eat mince pies guilt-free?
16:57 Does sugar really make kids hyperactive?
18:54 Why sugary drinks cause a post-Christmas health crash
21:14 Is eggnog the worst festive drink?
23:05 The truth about detox products
25:02 The evidence-based reset after Christmas
27:55 Why Zoe focuses on gut health first
29:52 Should you restrict food after Christmas?
31:39 The easiest way to eat better without trying
33:24 Healthy swaps that still feel festive
36:48 The global fe…
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Recap: The truth about artificial sweeteners | Eran Elinav & Tim Spector
2 december 2025 · 12 min
Today we’re diving into the world of artificial sweeteners. Lees meer
Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not.
You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health.
In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz
27 november 2025 · 58 min
Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life? Lees meer
Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage.
For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals.
As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
01:47 Biohacking, longevity - or something else?
03:50 The moment food changed Kayla’s health
11:02 Why women need personalised longevity science
14:03 Is longevity worth the lifestyle cost?
16:56 Why wome…
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Recap: Scrappy ways to eat healthier and save money | Carleigh Bodrug & Will Bulsiewicz
25 november 2025 · 13 min
Today we’re talking about something we’re all guilty of: food waste. Lees meer
A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens.
They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis.
So, can we change the way we approach food and help curb this epidemic of waste?
I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener home, better health, and even a lower grocery bill.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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What to eat (and avoid) in a world full of plastic | Dr. Sabine Donnai
20 november 2025 · 56 min
Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be? Lees meer
Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health?
Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas.
For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden.
If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:20 Plastic production has doubled- why isn’t it slowing down?
05:55 What exactly are microplastics?
07:15 Why microplastics are in the air you breathe
09:10 The hidden plastic in your tumble dryer
11:10 How long do microplastics last?
12:20 Sushi trays, black plastic…
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Recap: Understanding endometriosis and PCOS | Dr Jen Ashton
18 november 2025 · 11 min
Today we’re talking about gynaecological health. Lees meer
Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed.
That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care.
America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Fermented foods: what to eat to cut inflammation | Prof. Tim Spector
13 november 2025 · 1 uur 4 min
Are fermented foods the missing link in our health, or just the latest wellness trend? Lees meer
In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more.
Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks.
From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise.
Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
04:00 The critical difference between healthy fermentation and rotting
09:55 What 'double fermented' food means (and why it's better for you)
11:23 The cheese paradox: why is it so much healthier than milk?
14:12 Why you shouldn't be afraid of 'chemicals' in your food
17:02 Common fermented foods you didn't even know you were eating
18:47 The surprising reason microbes in beer and bread are killed
20:10 Surprising new science: the health benefits of dead microbes
22:07 Why did English-speaking countries stop eating fermented foods?
24:05 What is the real difference between pickling and fermenting?
26:55 The groundbreaking Stanford study that proved the power of ferme…
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Recap: Tips for a healthy immune system | Jenna Macciochi
11 november 2025 · 14 min
Today we’re diving into our immune health. Lees meer
You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health.
However, because it’s work is so seamless and silent, we often take it for granted.
So, how can we better support our internal MD?
Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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How learning to savour flavour can transform your health | Spencer Hyman
6 november 2025 · 51 min
Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing. Lees meer
Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back.
For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods.
Could learning the language of flavour be the most powerful way to eat better - without restriction?
Try ZOE’s NEW app and gut health test: ZOE.com
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:10 The surprising truth about how taste really works
02:45 Why flavour matters more than nutrition labels
05:12 The ‘bliss point’: how junk food hooks your brain
07:40 How big food manipulates your taste buds
10:05 Why eating too fast damages your health
12:32 The 20-minute rule your brain uses to feel full
14:25 Why you should chew more (and talk while eating)
16:58 The simple tric…