ZOE Science & Nutrition

Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely.

David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as d...

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible. 

However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future.

In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift.<...

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck. 

Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives t...

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood.

Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease.

In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours.

🌱 Try our new plant based wholefood supplement...

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel?

Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow.

You’ll hear simple tips you can try at home, like how to build a balanced brea...

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right?

Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture.

Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss.

🌱 Try our new plant based wholefood supplement - Daily30+ Duration: 00:15:52

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis.

In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t? 

If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth...

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why?

Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress.

Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow.

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This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable.

From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better.

Whether you’re pausing to take stock of the year or simply looking for small ideas to weav...

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough.

However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone.

Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life.

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Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty.

What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret?

In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction.

Dr Federica shar...

Today we’re diving into the world of artificial sweeteners.

Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not.

You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health.

In this episode, I’m joined by Professor Eran Elinav and Professor Tim...

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life?

Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her...

Today we’re talking about something we’re all guilty of: food waste.

A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens. 

They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis.

So, can we change the way we approach food and help curb this epidemic of waste?

I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to...

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be?

Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health? 

Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blo...

Today we’re talking about gynaecological health.

Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed.

That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care.

America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body.

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Are fermented foods the missing link in our health, or just the latest wellness trend? 

In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more.

Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a mat...

Today we’re diving into our immune health.

You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health.

However, because it’s work is so seamless and silent, we often take it for granted. 

So, how can we better support our internal MD?

Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health.

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Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing.

Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explai...

Try ZOE’s NEW app and gut health test: ZOE.com

Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed. 

Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase.

Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25...

Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide

Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working?

In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health. 

They explore the science behind why our breakfast routines are broken, how they set...

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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 hear...

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

Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology.

In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism...

Today, we’re talking about plants.

For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety.

So, is time to adjust our guiding plant principle?

I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your mic...

Is your smartwatch just a fun gadget, or a serious medical device? 

In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health.

Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how th...

If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong. 

However, is it really that simple?

I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart. Duration: 00:14:55

We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits?

In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits.

We dive into what really happens when we don’t get enough...

Today, we’re unwrapping the truth about chocolate.

For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty?

Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it.

In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate with a clear conscience.

🌱 Try our new plant bas...

There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries?

This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim...

Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years.

So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf?

In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares the simple, evidence-backed changes that can make a big difference to your gut.

🌱 Try o...

Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea?

Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling science books, and spent 25 years researching how our immune system works. He even helped discover the immune synapse, a breakthrough that changed our understanding of immunity.

Daniel e...

From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health.

So is this panic justified? Or does the science require further scrutiny? 

Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, and tell you whether it’s time to rethink your next stir-fry.

🌱 Try our new plant based wholefood supplement - Daily30+

We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true?

In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely a...

Today, we’re asking: What should you eat?

This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma.

So, are there any simple tips we can keep in mind to reduce the stress around mealtimes?

I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most...

Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable. 

Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and wha...

For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand.

But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life.

In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms.

🌱 Try our new plant based wholefood...

Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health?

In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way.

We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval...

Today, we’re tackling the challenge of feeding our children.

Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits.

So, how can busy parents help their children build a better relationship with food?

In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward strategies to guide your children away from processed foods and towards a lifelong love of healthy eating.

🌱 Try our new plant based wholefood supplem...

Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet?

In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans.

Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 year...

Today, we’re diving into fermentation.

If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function.

Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure.

That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driv...

Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks.

So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?

In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some...

Today, we’re turning our attention to allergies. 

For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear.

What is clear, however, is that allergies are on the rise.

I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first...

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle hea...

Today, we’re exploring the connection between your gut and your brain.

For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease.

So, have we been neglecting a vital piece of the brain health puzzle? 

Joining me to unpack this topic is Professor John Cryan, a world...

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain.

Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia.

We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish...

🌱 Try our plant based wholefood supplement - ⁠Daily 30+⁠

Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth. 

This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.

In this episode, Dr. Vonda Wright, a double...

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules...

Today we’re talking about olive oil.

Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.

But is it truly liquid gold, or just another fad?

I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.

🥑 Make smarter food choices. Become a member a zoe.com - 1...

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC).

Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.

The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind mill...

Today we’re talking about obesity medication.

Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.

In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?

One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard...

What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?

In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.

Can your gut microbes raise your blood...

Today we’re talking about resistance training.

When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.

Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.

Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whethe...

What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?

In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.

Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back...

Today we’re talking about sleep.

Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.

So how do you get better sleep in a world that never seems to rest?

I’m joined by sleep scientist Prof. Matt Walker t...

From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not.

We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin.

Professo...

Today we’re zooming in on our gut.

It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.

I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠

🌱 Try our new plant base...

Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises.

Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind.

Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’...

Today we’re diving into protein.

It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health?

So, what does the science say? Is it better to get our protein from animals or plants?

I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle...

Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily. 

Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers.

Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal can...

Today, we’re diving into an important and growing health concern: colon cancer.

Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening.

So what can we do to protect ourselves and our loved ones?

I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this...

This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good?

Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head...

Today we’re exploring the impact that ultra-processed foods have on our brain.

We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression.

So, what can we learn from the studies that have looked into the connection between food and thought?

I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can...

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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 effe...

Today we’re exploring the power of a restricted eating window.

Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right?

Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best.

In this episode, Dr. Satchi...

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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 s...

We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression.

Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported.

We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Jo...

IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it.

Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us.

We then dive into t...

Today we’re talking about the relationship between cancer treatment and exercise.

For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment.

However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up?

Today, I’m joined by Dr. Je...

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.

Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fe...

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee. 

Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.

We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the po...

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.

But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age?

In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study in...

Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.

In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy cr...

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ. 

Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin?

In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ.

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Could optimizing your sleep significantly extend your lifespan?

In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.

Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.

But how much of it is backed...

Today we’re considering mindfulness.

Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think.

So, is it really possible to think our way to better health? And if so, where do we begin?

In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body...

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?

In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.

She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know T...

Are meat alternatives healthy?

It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products.

However, are these meat alternatives actually any healthier?

Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of r...

Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think?

In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works.

Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it...

Today we tackle menstruation.

Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period.

So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively?

Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around menstruation.

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Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?

In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the immune system attacks healthy tissue. While there is no cure for arthritis, Tamiko reveals why chronic inflammation plays a central ro...

Today we’re diving into coffee.

Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health. 

So, what is coffee, a health-boosting elixir or just another guilty pleasure?

Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks.

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

We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint.

Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens focus, and even builds a protective barrier against dementia.

In this episode, Wendy explains what happ...

Today we’re talking about intermittent fasting.

This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting.

Is it the real deal? Or just another fad?

I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence supports it.

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Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress.

Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares th...

Today we’re discussing fat.

It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’.

But do we really understand fat? What it does, how it forms and why its distribution changes as we age.

Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of these questions an...

Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?

In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them.

You'll discover how poor sleep, s...

Today we’re exploring what evolution can teach us about exercise.

When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it.

So, why does this conflict exist, and more importantly, how can we overcome it?

Harvard Professor of Biological Sciences Daniel Lieberman is her...

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.

In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia.

As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exerci...

Today, we’re putting the spotlight on our brains.

As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia.

But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them?

Dr William Li is here to outline the connection between our lifestyle an...

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down.

But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—without starving yourself? 

This week, we’...

Today we’re discussing inflammation.

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

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

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

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

Giles Yeo is a Professor of Molecular Neuroendocrinology at the University of Cambridge and Honorary President of the British Dietetic Association. His research focuses on the influence of genes on feeding be...

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

So why should your diet be?

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

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

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

Together, our guests share surprising wa...

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

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

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

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

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

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

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

As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose als...

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

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

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

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

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

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