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The science of winter depression with Prof. Debra Skene – leading chronobiologist
30 oktober 2025 · 1 uur
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Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.
Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase.
Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health.
After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns.
Timecodes:
00:15 The surprising link between your body clock and major diseases
01:25 Quick-fire round: Body clocks, weight gain, and meal timing
03:25 You have a 'master clock' ticking in your brain
10:05 What is 'gut lag'?
11:40 Why light is the most reliable signal for your body (it's not weather)
14:45 Light's 'non-visual' effects: How light affects your mood and performance
16:30 What studies on blind people reveal about our internal clocks
18:50 The shocking health risks of night shift work
21:05 Why you are 'definitely eating at the wrong time'
22:30 The same meal at midnight gives you higher blood fats
25:20 Why living in a cave for a month is 'pretty healthy'
26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes
29:10 What is 'social jet lag' (and why is it linked to weight gain)?
33:05 How winter light changes your body clock
38:30 The direct link between light and 'winter depression'
39:30 Do light boxes actually work for winter depression?
40:40 The discovery of melanopsin: The specific color of light that controls your clock
43:45 Does blue light from your phone really matter for sleep?
45:05 Why light intensity matters more than blue light
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Tired and hungry? How the wrong breakfast will ruin your day | Prof. Benjamin Gardner & Professor Tim Spector
23 oktober 2025 · 55 min
Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide Lees meer
Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working?
In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.
They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.
Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes.
Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit.
Timecodes:
00:00 Introduction
01:25 Does building a new habit take 21 days?
02:05 Is breakfast the most important meal of the day?
04:05 The 'healthy' breakfast that causes an 11 AM energy dip
05:15 How your breakfast creates a blood sugar rollercoaster
07:15 Can today's breakfast affect tomorrow's hunger?
08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's"
10:10 What is a 'habit' in psychology? (It's not what you think)
11:15 The 'autopilot' breakfast: Making food without realizing
13:50 The stale popcorn experiment: Why you eat food you don't even like
16:30 The secret to change: Identify your environmental triggers
18:30 The 'fresh start effect': Why Monday is a powerful day to change
20:40 The "I've already failed today" mindset (and why it's wrong)
22:30 What are 'keystone habits'?
25:45 The 3 ways to break a bad habit (it's not just willpower)
28:00 How to use bre…
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The #1 Dementia risk factor nobody talks about, and what to do
16 oktober 2025 · 55 min
Get your free 5-step plan for hearing loss diagnosis and treatment: click here Lees meer
Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no cure.
An astonishing half a billion people have hearing loss, which impacts their ability to communicate and connect with others. Hearing loss cases are increasing fast, especially among younger people.
For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope:
Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss.
In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University.
He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past.
What you’ll learn:
Why hearing loss is becoming more common
The shocking link between hearing loss and a 500% increased risk of dementia
How modern headphones and loud concerts cause permanent, irreversible damage
Why hearing loss can be more isolating than blindness
The simple ways you can protect your hearing today
How current technologies like hearing aids and cochlear implants work
About the groundbreaking new science that could cure deafness using stem cells
About Marcelo Rivolta
Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans.
Timecodes:
00:00 Introduction
00:26 Does hearing loss only affect older adults?
03:37 Is permanent hearing loss reversible?
06:03 At what volume do headphones start to cause hearing loss?
08:26 Why hearing loss is more isolating than blindness
09:4…
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Lose weight by controlling these hormones | Bariatric surgeon Dr. Andrew Jenkinson
9 oktober 2025 · 54 min
🥑 Make smarter food choices. Become a member at http://zoe.com Lees meer
Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology.
In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it.
Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite.
In this episode, you’ll learn:
Why the idea that weight loss is simply about willpower is a damaging myth.
The science of the "weight set point" and how your brain fights to keep you at a certain weight.
How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet.
The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full.
How yo-yo dieting can actually raise your set point, making you heavier in the long run.
A practical, step-by-step plan to lower your set point by changing what you eat, not just how much.
The truth about new weight-loss drugs like Ozempic and their long-term effects.
How managing stress and improving sleep can be as important as your diet for sustainable weight management
🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30
*Naturally high in copper which contributes to normal energy yielding metabolism and …
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Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector
7 oktober 2025 · 17 min
Today, we’re talking about plants. Lees meer
For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety.
So, is time to adjust our guiding plant principle?
I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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HRV vs. VO2 max vs. ECG: Which wearable metric ACTUALLY matters? | Prof. Malcolm Findlay
2 oktober 2025 · 47 min
Is your smartwatch just a fun gadget, or a serious medical device? Lees meer
In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health.
Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses.
For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health.
The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey.
🥑 Make smarter food choices. Become a member at zoe.com
Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system.
Timecodes
00:06 Quick-fire questions on heart health
01:45 What is heart rate variability (HRV)?
03:05 Is a steady heart rate a healthy sign?
05:15 Atrial fibrillation makes HRV an invalid measure
07:30 What controls our heart rate?
10:00 Your heart is much more than a pump
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Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry
30 september 2025 · 15 min
If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong. Lees meer
However, is it really that simple?
I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock
25 september 2025 · 57 min
We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits? Lees meer
In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits.
We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills.
Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up.
Unlock the science of sleep 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 How to fix your sleep: what works and what doesn't
01:05 How a lack of sleep affects your willpower and mood
02:02 The evolutionary link between sleep deprivation and a threat response
04:26 How a lack of sleep can impact cognitive function
05:05 Is there a real scientific link between poor sleep and disease?
07:21 The surprising link between sleep and mental health
08:23 Why you can't try to have a good night's sleep
09:33 How to apply the "perfect is the enemy of good" rule to sleep
10:43 The number one reason for insomnia
11:12 The split between those who don't sleep enough and those who worry about …
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Recap: This type of daily chocolate could improve gut health | Spencer Hyman and Prof Sarah Berry
23 september 2025 · 15 min
Today, we’re unwrapping the truth about chocolate. Lees meer
For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty?
Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it.
In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate with a clear conscience.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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3 gut bacteria that protect your heart–and what to feed them | Prof. Tim Spector & Prof Nicola Segata
18 september 2025 · 1 uur 8 min
There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries? Lees meer
This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists.
Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
01:05 The most common misconception about gut health
04:04 Your gut bacteria are like mini pharmacists
08:12 Why your gut microbes are as unique as your DNA
14:23 How ZOE is revolutionising health with a new research model
19:39 Groundbreaking research that featured in Nature
22:21 The new, simpler way to measure your gut health
24:25 Meet newly discovered good bugs
28:06 The microbe that thrives when you eat nuts and seeds
32:40 Why only eating kale won't make you healthy
34:25 The 'ancient' gut bug discovered in mummies…
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Recap: Simple ways to improve gut health today | Dr. Karan Rajan
16 september 2025 · 14 min
Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years. Lees meer
So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf?
In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares the simple, evidence-backed changes that can make a big difference to your gut.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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5 threats to your immune system–and how to fight them | Prof. Daniel Davis MBE
11 september 2025 · 52 min
Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea? Lees meer
Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling science books, and spent 25 years researching how our immune system works. He even helped discover the immune synapse, a breakthrough that changed our understanding of immunity.
Daniel explains how your immune system really works, why it’s connected to mental health, and how it can even detect cancer cells. He also clears up common myths and shares what genuinely helps keep your immune system strong through the winter months — and what won’t make a difference.
By the end of the episode, you’ll know the practical, science-backed steps you can take to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Your body’s surprising, built-in cancer defense
02:07 What is the immune system?
03:55 Why ‘boosting’ your immune system can be dangerous
05:28 Are allergies a sign of an overactive immune system?
07:53 The 'hygiene hypothesis': Does being too clean make us sick?
11:05 The unintended global experiment of the COVID pandemic
12:40 How your immune system is constantly fighting cancer
14:20 The revolutionary new therapies that unleash your immune system on cancer
16:05 Is your immune system killing cancerous cells right now?
17:12 Your immune system is the most unique thing about you
19:25 Why you shouldn't bl…
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Recap: The truth about seed oils | Prof. Sarah Berry
9 september 2025 · 16 min
From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health. Lees meer
So is this panic justified? Or does the science require further scrutiny?
Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, and tell you whether it’s time to rethink your next stir-fry.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Top Doctor: The hidden dangers in your daily multivitamin | Dr David Seres
4 september 2025 · 59 min
We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true? Lees meer
In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely any evidence.
Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 The marketing trick vitamin companies use to fool you
02:03 Did Mel Gibson really help deregulate vitamins?
03:57 How vitamins went from miracle cures to a $40 billion industry
06:06 The shocking story of the anti-regulation ad that beat the Vietnam War
07:40 The legal loophole that lets supplements claim they 'support heart health'
08:38 Why supplements don't need the same proof as drugs
11:10 In the US, there is no one checking supplement claims
12:14 Can you just make up a health claim and sell a pill?
14:42 How companies twist 'pet…
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Recap: Make the most out of EVERY meal | Christopher Gardner & Sarah Berry
2 september 2025 · 14 min
Today, we’re asking: What should you eat? Lees meer
This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma.
So, are there any simple tips we can keep in mind to reduce the stress around mealtimes?
I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most of every meal.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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How to beat heart disease: 8 habits you must fix | Dr. Nour Makarem
28 augustus 2025 · 48 min
Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable. Lees meer
Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.
Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 What is heart health?
01:50 Can poor sleep make you age faster?
03:25 What is heart disease?
06:01 Why high blood pressure is called the ‘silent killer’
07:44 Heart disease is the leading cause of death, but it’s highly preventable
08:54 How good lifestyle choices can add an extra decade of healthy life
10:32 Good heart health can make you biologically 6 years younger
12:19 The 6 pillars of good sleep you’ve never heard of
13:54 The shocking sleep habit that can double your risk of heart disease
15:02 How much can your sleep schedule vary before it becomes a risk?
16:19 Why how you feel about your sleep is a key health metric
19:43 The surprising link between not sleeping enough and gaining weight
22:02 Are sleep tracking devices actually helpful?
24:19 It's never too late to improve yo… -
Recap: Davina McCall's menopause experience
26 augustus 2025 · 16 min
For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand. Lees meer
But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life.
In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle
21 augustus 2025 · 1 uur 2 min
Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health? Lees meer
In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way.
We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer?
Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more.
Unwrap the truth about your food 👉 Get the ZOE app (US Only)
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes:
00:00 Are common food additives tested for safety?
02:44 The shocking number of additives in a simple loaf of bread
04:14 The real reason your bread is so soft
05:55 The loophole that allows 10,000 additives into our food
07:24 How companies get to approve their own additives
08:46 Why it's so hard to prove an additive is harmful
10:27 The concerning difference between US and European food regulations
12:30 When the FDA revoked an additive's "safe" status
14:23 You won't believe where this common food dye comes from
15:36 A study linking food dyes to behavioral problems in children
18:59 Are the thousands of other food additives safe to eat?
22:51 Why we can't trust food companies to police themselves
26:45 The US state that just banned 44 common additives
28:52 Why food c…
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Recap: The healthy way to feed your kids | Rhiannon Lambert and Dr. Federica Amati
19 augustus 2025 · 14 min
Today, we’re tackling the challenge of feeding our children. Lees meer
Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits.
So, how can busy parents help their children build a better relationship with food?
In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward strategies to guide your children away from processed foods and towards a lifelong love of healthy eating.
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
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Listen to the full episode here
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Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry
14 augustus 2025 · 1 uur 6 min
Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet? Lees meer
In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans.
Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food.
Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love.
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Timecodes
00:00 Forget crash diets
03:42 The REAL reason we're all gaining weight
10:50 Does the keto diet work?
13:15 High-carb or high-fat diet for weight loss
18:22 The biological reason you regain weight
19:26 What is the 'YOLO margin' and how can it help you lose weight?
22:53 How a single treat becomes a daily habit
24:22 The mindset trick to stop binge eating for good
27:53 How to turn your body into a metabolic engine
29:26 No.1 rule for PROTEIN intake
33:53 A surprising take on Ozempic
38:00 The hidden danger of weight loss drugs
39:23 Step one is NOT diet or exercise
42:02 Why poor sleep makes you crave junk food
47:50 Optimal protein for fat loss
49:07 The easiest way to hit your daily protein goal
51:17 The…
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Recap: How to start fermenting at home | Sandor Katz
12 augustus 2025 · 11 min
Today, we’re diving into fermentation. Lees meer
If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function.
Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure.
That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home.
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🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
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Listen to the full episode here
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Nutrition Scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry
7 augustus 2025 · 1 uur 1 min
Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks. Lees meer
So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?
In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health.
Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 Introduction
02:50 The scary headlines about your food are wrong
07:40 The food classification system scientists call 'useless'
09:25 Why not all peanut butters are created equal
11:05 What really makes a processed food unhealthy?
12:20 The difference between 'safe' and 'healthy' food additives
15:50 What food companies remove from your food
17:30 The invisible 'food matrix' that processing destroys
19:05 Why you don't absorb all the calories you eat
22:25 An apple vs apple juice: the shocking results of a 1977 study
25:05 The ingredient label lie you're falling for
26:25 Why soft food makes you gain more weight
28:40 Even a nutrition scientist with 25 years of experience is confused
32:45 How we're building a new … -
Recap: Simple steps to prevent allergies | Prof. Gideon Lack
5 augustus 2025 · 14 min
Today, we’re turning our attention to allergies. Lees meer
For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear.
What is clear, however, is that allergies are on the rise.
I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first ‘lightbulb moment.’
🥑 Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati
31 juli 2025 · 1 uur 15 min
Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. Lees meer
In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing.
With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.
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Timecodes
00:00 We’ve been lied to about protein
04:05 Why protein is completely different from carbs and fat
09:05 The depressing age when you start losing muscle
14:45 Your muscles have a secret second job
17:25 Why food companies are suddenly adding protein to everything
22:25 The shocking protein intake that fuelled your biggest ever growth spurt
26:45 Why the 'optimal' amount of protein is so hard to define
33:05 The surprising truth about protein for building muscle
40:15 Most of us are already eating the 'optimal' amount of protein without trying
42:30 When eating more protein could actually be harmful
45:00 The ‘anabolic window’ myth debunked
48:50 Why 'animal protein is superior' is an outdated idea
51:16 The myth of ‘incomplete’ plant proteins
51:55 The ancient food secret our ancestors disco…
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Recap: How your gut fuels your brain and mood | Prof. John Cryan
29 juli 2025 · 14 min
Today, we’re exploring the connection between your gut and your brain. Lees meer
For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease.
So, have we been neglecting a vital piece of the brain health puzzle?
Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry
24 juli 2025 · 1 uur 4 min
Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain. Lees meer
Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia.
We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements.
In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index."
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/
Timecodes
00:00 Do Omega 3s Really Protect Your Brain?
01:46 Are We Deficient in Omega 3?
02:15 Plant vs. Fish: Omega 3 Sources Explained
03:34 Are EPA & DHA Really "Essential"?
05:03 The Omega 3 Family Tree: ALA, EPA, and DHA
07:05 Plant Based Myth: Omega 3 Conversion Rates
11:00 The "Optimal" Omega 3 Level: Are You There?
12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat?
14:19 Are Omega 3s Only For Heart Health?
15:13 …
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Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright
17 juli 2025 · 1 uur 1 min
🌱 Try our plant based wholefood supplement - Daily 30+ Lees meer
Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.
This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.
In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.
A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 Do your scales lie about muscle?
00:34 Do muscles stop sugar spikes?
03:45 Why muscles are hormonal powerhouses
06:10 Can you reverse cell aging?
07:20 The dangers of high blood sugar
11:05 Are you sitting down for too long?
15:05 Shocking difference in muscle scans
18:40 Is it ever too late to build muscle?
20:20 Can exercise rejuvenate your cells?
24:50 The risk of losing muscle
28:37 Should you stop weighing yourself?
31:47 Surprising truth about muscle vs. fat
33:50 Does perimenopause affect metabolism?
39:05 Where is fat really stored?
42:10 Can you lift for life by focusing on strength?
51:00 Should you check your heart before high intensity exercise?
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof.…
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Are you at high risk of breast cancer? Follow this early detection guide | Dr. Thaïs Aliabadi
10 juli 2025 · 53 min
Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Lees meer
Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed.
Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
00:00 Food's Influence on Breast Cancer Risk
00:47 Mammogram Limitations & Misconceptions
04:11 Shifting Mammogram Age Guidelines
10:02 Mammogram Limitations and Dense Breasts
11:56 How to Know if You Have Dense Breasts
13:23 Dr. Aliabadi's Personal Cancer Journey
15:37 Discovering a High Lifetime Risk
17:28 The Emotional Impact of Cancer Talk
19:11 The Day of Surgery and Unexpected News
22:32 The Importance of Being Your Own Advocate
25:10 A Second Mastectomy for Missed Tissue
27:00 Olivia Munn: A Public Story of Early Detection
31:00 Genetic Testing Beyond Family History
34:09 How to Calculate Your Lifetime Risk
37:25 High-Risk Patient Screening Strategies
40:02 Factors Increasing Breast Cancer Risk
43:03 Hormonal Birth Control and HRT Safety
46:… -
Recap: How to get the most out of olive oil | Elizabeth Berger & Tim Spector
8 juli 2025 · 16 min
Today we’re talking about olive oil. Lees meer
Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.
But is it truly liquid gold, or just another fad?
I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector
3 juli 2025 · 1 uur
In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC). Lees meer
Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.
The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.
Quirijn shares insights from his 20-year collaboration with local researchers.
This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.
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Timecodes
00:00 Can This African Diet Transform Your Health in 2 Weeks?
02:47 What Makes African Diets Healthier Than Mediterranean?
05:17 The Mediterranean Diet: Are We Getting It Wrong?
07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge
10:37 Are These Ancient Grains the Original Superfoods?
13:17 Diet Changes That Predict Disease — Here’s How
15:58 What Pre-Western Diets Reveal About Human Health
18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro
21:00 This Fermented Banana Beer Might Boost Immunity
23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet
26:07 Can a Fermented Drink Reverse Western Diet Damage?
28:47 How Foo…
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Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne
2 juli 2025 · 13 min
Today we’re talking about obesity medication. Lees meer
Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.
In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?
One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector
26 juni 2025 · 54 min
What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing? Lees meer
In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.
Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?
You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.
If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.
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🌱 Try our new plant based wholefood supplement - Daily 30+
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Timecodes
00:00 Introduction
03:29 What actually is high blood pressure?
05:57 Why everyone should own a blood pressure monitor
07:01 What your blood pressure reading really means
09:59 Stress and high blood pressure
11:28 The $20 gadget that can save your life
13:17 When to see a doctor
14:35 What causes high blood pressure
16:57 Salt and blood pressure
18:28 Why reducing salt didn’t work for Tim
20:09 Blood pressure medications
22:04 Why high blood pressure is so dangerous
24:20 How blood pressure quietly damages your brain
27:18 Is it too late to lower your blood pressure?
31:31 How your gut microbes affect blood pressure
34:14 Why potassium matters more than salt
36:29 How sleep, stress & saunas impact your blood pressure
38:58 The real source of excess salt in your diet
41:37 Should you switch to pota…
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Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld
24 juni 2025 · 16 min
Today we’re talking about resistance training. Lees meer
When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.
Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.
Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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The daily step count that cuts inflammation in half | Prof. Janet Lord
19 juni 2025 · 1 uur 3 min
What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change? Lees meer
In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.
Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.
Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.
If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
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Timecodes:
00:00 What is inflammaging?
02:23 The biggest misconception about inflammaging
03:20 Inflammation can grumble away for decades
04:01 What cytokines in your blood really mean
05:00 Why inflammation is helpful — until it isn’t
06:19 A small rise in inflammation can last for decades
07:45 Inflammation acts like immune system hormones
08:50 Why more immune activity isn't always better
10:00 Did modern life create chronic inflammation?
12:00 Why flu is deadly for older people
13:15 Inflammation breaks down muscle and bone
15:15 Why fat tissue is fueling your immune system
16:51 Why body fat isn’t just a passive energy store
18:10 How inflammation helps cause dementia and heart disease
2…
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Recap: Banish bad sleep with these top tips | Prof. Matt Walker
17 juni 2025 · 16 min
Today we’re talking about sleep. Lees meer
Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.
So how do you get better sleep in a world that never seems to rest?
I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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The 3 biggest myths about anti-aging skincare | Prof. John McGrath
12 juni 2025 · 1 uur 9 min
From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not. Lees meer
We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin.
Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.
This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
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Timecodes
Timecodes
00:00 Can you reverse sunburn in 24 hours?
00:54 The anti-aging skincare routine that actually works
02:21 Is collagen powder a scam?
03:33 Your skin renews itself every 4 weeks
05:11 70 billion microbes live on your skin
07:56 Can gut bugs really reverse hair loss?
09:12 The two ways your skin actually ages
11:03 Why your skin stops repairing itself
13:19 What makes your skin sag as you age
14:55 Can lifestyle really slow down skin aging?
16:15 The enzyme that smoking activates to destroy collagen
17:01 Does vaping wreck your skin too?
18:04 Why expensive creams don’t erase wrinkles
19:21 Why most anti-aging products don’t penetrate your skin
20:41 The skincare label trick: “appearance of wrinkles”
24:03 The w… -
Recap: Simple steps to great gut health | Nicola Segata & Tim Spector
10 juni 2025 · 15 min
Today we’re zooming in on our gut. Lees meer
It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.
I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry
5 juni 2025 · 55 min
Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises. Lees meer
Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind.
Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE.
By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025.
Unwrap the truth about your food 👉 Get the ZOE app
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Timecodes
00:00 Can supplements actually harm your health?
02:55 Why vitamin pills can do more harm than good
05:45 The truth behind scurvy, rickets, and early nutrition
08:30 Why we’re still stuck in a post-war supplement mindset
11:15 Should you supplement if you’re not deficient?
14:00 What calcium supplements are really doing to your heart
16:50 The real reason food companies add vitamins
19:20 The problem with your diet isn’t deficiency
21:45 Why fixing your diet is harder than it sounds
24:30 Why we need a new kind of supplement
27:10 Whole plants vs powders: why structure matters
29:40 Why plant diversity is the future of gut health
32:10 What’s the difference between prebiotics and probiotics?
35:05 Inside the randomized trial testing a new gut supplement
37:45 The science behind measuring real health impact
40:00 How the gut supplement changed the microbiome
42:30 Why probiotics worked… but much less
45:10 The surprising link be…
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Recap: Do you need to eat meat to build muscle? | Simon Hill & Will Bulsiewicz
3 juni 2025 · 15 min
Today we’re diving into protein. Lees meer
It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health?
So, what does the science say? Is it better to get our protein from animals or plants?
I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan
29 mei 2025 · 51 min
Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily. Lees meer
Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers.
Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process.
This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
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Timecodes
00:00 How much of our food is ultra-processed?
02:24 Can UPFs increase cancer risk in children?
04:48 Why our kids get sicker, earlier
07:12 How convenience took over our food choices
09:36 Are food companies engineering addiction?
12:00 UPFs and early onset cancer
14:24 Why calorie counting misses the point
16:48 Can a mother’s diet shape her child’s future health?
21:36 Is a poor diet as harmful as smoking in pregnancy?
26:24 Preservatives vs calories: what’s more harmful?
28:48 Brand new science: not all UPFs are equal
31:12 ZOE’s new processed food risk scale
38:24 Why UPF labels are misleading and confusing
40:48 A simple trick: how to spot UPFs on food labels
43:12 Should schools and offices be UPF-free zones?
45:36 How to shape your kids’ eating habits for life
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free …
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Recap: How to combat colon cancer | Dr. Andy Chan
27 mei 2025 · 16 min
Today, we’re diving into an important and growing health concern: colon cancer. Lees meer
Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening.
So what can we do to protect ourselves and our loved ones?
I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati
22 mei 2025 · 53 min
This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good? Lees meer
Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This."
Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Get Liz Earle's book A Better Second Half here
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Detox diets for toxin elimination and weight management: a critical review of the evidence (2014)
Application of red light therapy for moderate‐to‐severe acne vulgaris: A systematic review and meta‐analysis (2021)
Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review (2024)
International Society of Sports Nutrition position stand: safety and effi…
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Recap: How ultra-processed food impacts your brain | Prof. Felice Jacka
20 mei 2025 · 14 min
Today we’re exploring the impact that ultra-processed foods have on our brain. Lees meer
We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression.
So, what can we learn from the studies that have looked into the connection between food and thought?
I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Saunas, cold exposure, and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector
15 mei 2025 · 1 uur 3 min
Unwrap the truth about your food 👉 Get ZOE’s new app Lees meer
Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health?
In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity.
Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress.
She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome.
This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
00:00 Can saunas improve metabolism?
02:03 Can heat really mimic a cardio workout?
05:13 Why do I feel sleepy after a sauna?
07:33 The surprising link between heat and your heart
10:37 What cold water instantly triggers in your body
13:19 This 'good fat' burns your bad fat — here’s how
16:11 How just walking in the cold can raise your metabolism
18:57 Why a colder bedroom could transform your blood sugar
22:07 Winter swimmers vs non-swimmers — the science is clear
25:39 How short dips beat long soaks in cold water
29:12 Cold plunges activate your cell repair systems
31:37 The 30-second switch: from panic to peace
33:58 Can cold water really boost mental hea…
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Recap: The power of a 12 hour eating window | Prof. Satchin Panda
13 mei 2025 · 16 min
Today we’re exploring the power of a restricted eating window. Lees meer
Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right?
Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best.
In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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Why the ‘big food’ industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector
8 mei 2025 · 1 uur 4 min
👀 Unwrap the truth 👉 Try the new ZOE app Lees meer
Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health.
Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference.
But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us.
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 write timecodes
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics (2022)
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019)
Relationship between co…
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Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry
1 mei 2025 · 50 min
We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression. Lees meer
Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported.
We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms.
If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
01:55 Quickfire questions
03:55 How depression has changed
05:34 Do you have Anhedonia?
10:05 What is high functioning depression?
12:22 3 categories you should understand
14:48 The risk of being busy all the time
17:55 How to cultivate joy and purpose
18:28 Why men are at increased risk
21:38 What is trauma?
24:14 Is depression influenced by what we eat?
26:23 Gut microbiome and brain health
27:43 You need these brain foods
30:55 How to beat stress eating
33:50 Try this trick when you eat
36:49 The power of slowing down
Get Dr Judith’s new book: UK | US
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Ama…
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The brain-gut mystery: what’s really causing your IBS? with Dr. Will Bulsiewicz
24 april 2025 · 1 uur 4 min
IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it. Lees meer
Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us.
We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS.
Finally, Dr. Will shares practical strategies backed by the latest research - from dietary changes to cutting-edge treatments - offering hope for healing and prevention.
Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in WeeksMentioned in today's episode
Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023)
Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023)
The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020)
Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females… -
Recap: Rethinking rest - cancer treatment and exercise | Dr. Jessica Scott
22 april 2025 · 13 min
Today we’re talking about the relationship between cancer treatment and exercise. Lees meer
For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment.
However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up?
Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica AmatiFree resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeksHave feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati
17 april 2025 · 1 uur 5 min
Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season. Lees meer
Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.
Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.Timecodes
00:00 Worried about inflammation?
01:55 Listener Q&A
03:18 Is inflammation always bad?
07:28 Can inflammation cause cancer?
11:35 Does inflammation speed up aging?
13:08 How does food impact inflammation?
17:25 Gut health and inflammation
21:12 Do detox juice cleanses work?
23:25 Food #1: Green powerhouse
26:20 Food #2: As effective as ibuprofen?
28:43 Food #3: Surprising sweet treat
33:19 Food #4: Small but mighty
37:11 Food #5: A spice with a health kick!
41:59 Food #6: The BEST berries
45:35 Food #7: Essential ferments
49:07 Start reducing inflammation today
50:55 Reduce inflammation over 30 days
53:04 How to reduce inflammation over a year📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by D…