ZOE Science & Nutrition

Education Health & Fitness Nutrition Science

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

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Episodes (351)

September 22, 2026 ∙ 15 mins

Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay

From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently, something called HRV. But what do these numbers actually mean? And more importantly, how can we use them […]
September 17, 2026 ∙ 55 mins

Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison

Picture the sound of a bone snapping – the kind of sound that makes you wince – and ask yourself how often you’ve thought about your bone health. Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day. In today’s episode, Professor […]
September 15, 2026 ∙ 14 mins

Most replayed moment: How to build a better breakfast | Prof. Ben Gardner & Tim Spector

We’ve all heard the saying: Breakfast is the most important meal of the day. And while it may sound like a cliché, there’s some truth to it. Because for many of us, breakfast is the one meal we keep the same – day after day, morning after morning.  This consistency means our breakfast choices have […]
September 10, 2026 ∙ 74 mins

The science behind food that isn’t food, why you love it and why you should not fear it all | Prof Tim Spector & Prof Sarah Berry

Are some of your “healthy” foods actually high-risk ultra-processed foods?  For decades, nutrition advice seemed relatively straightforward. Eat less sugar. Less salt. Less saturated fat. Then it all fell apart. In today’s episode, we examine the research that has forced us to rethink what makes food harmful in the first place. Two of the world’s […]
September 8, 2026 ∙ 12 mins

Most replayed moment: The hormone that controls your weight | Dr Andrew Jenkinson

Floating through all of our bodies is a complex network of hormones. You can think of it as an internal postal service, delivering vital messages and instructions to different organs and systems. But what happens if these messages get intercepted, mixed up, or worse, not delivered at all? In this episode, Dr Andrew Jenkinson tells […]

About

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
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  • Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay

    From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently, something called HRV. But what do these numbers actually mean? And more importantly, how can we use them […]

  • Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison

    Picture the sound of a bone snapping – the kind of sound that makes you wince – and ask yourself how often you’ve thought about your bone health. Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day. In today’s episode, Professor […]

  • Most replayed moment: How to build a better breakfast | Prof. Ben Gardner & Tim Spector

    We’ve all heard the saying: Breakfast is the most important meal of the day. And while it may sound like a cliché, there’s some truth to it. Because for many of us, breakfast is the one meal we keep the same – day after day, morning after morning.  This consistency means our breakfast choices have […]

  • The science behind food that isn’t food, why you love it and why you should not fear it all | Prof Tim Spector & Prof Sarah Berry

    Are some of your “healthy” foods actually high-risk ultra-processed foods?  For decades, nutrition advice seemed relatively straightforward. Eat less sugar. Less salt. Less saturated fat. Then it all fell apart. In today’s episode, we examine the research that has forced us to rethink what makes food harmful in the first place. Two of the world’s […]

  • Most replayed moment: The hormone that controls your weight | Dr Andrew Jenkinson

    Floating through all of our bodies is a complex network of hormones. You can think of it as an internal postal service, delivering vital messages and instructions to different organs and systems. But what happens if these messages get intercepted, mixed up, or worse, not delivered at all? In this episode, Dr Andrew Jenkinson tells […]

  • The secret to coping with stress – how to protect your brain and body, and feel calmer now | Prof Carmine Pariante

    Growing up, many of us were taught to just stay calm and carry on – as if stress was all in the mind, with no real effect on the body. But chronic stress can change your brain, raise your risk of heart disease, and even shorten your life.  In this episode, we ask: what happens […]

  • Most replayed moment: The hidden battle inside your gut | Tim Spector & Nicola Segata

    Today we’re talking about gut microbes. Professor Tim Spector often refers to the microbes in our gut as ‘mini pharmacies’. This is because they provide us with powerful chemicals that help support our health. But not all gut microbes are on our side. In fact, there’s an ongoing battle in our digestive system between the […]

  • The 5 best food swaps to lower cholesterol, protect your heart and to live longer | Dr. Alice Lichtenstein

    Is fat good or bad for your heart? For decades, we blamed fat and cholesterol for clogged arteries and heart attacks. Now you choose low-fat yogurt to protect your heart, while others cook with beef tallow. In this episode, Dr. Alice Lichtenstein, a world-leading expert on dietary fat and heart health, helps settle the debate. […]

  • Most replayed moment: Can you really boost your immune system? | Professor Daniel Davis

    Today we’re talking about the immune system. It’s one of the most important systems in our body, yet it’s also one of the hardest to understand. You can’t see it, you can’t feel it working, and there’s no simple way to measure whether it’s strong or weak. But when it fails, we certainly notice. Everywhere […]

  • 5 ways to control your blood sugar, reverse insulin resistance, and reduce your heart disease risk | Prof Rob Semple

    1 in 4 people have insulin resistance, which quietly raises your risk of heart disease and cancer, often without any change in your blood sugar. And most of those who have it have no idea. It can remain completely hidden for years, with no obvious symptoms and no warning signs… But it can be reversed. […]

  • Most replayed moment: The things hiding in your food? | Professor Marion Nestle

    Today we’re talking about food additives. Take a look at the back of some ultra-processed packaged food and you’ll see a long list of unfamiliar ingredients. Complex, sciencey sounding names that most of us can barely pronounce. These are called additives. But what exactly are they? How are they tested? And, most importantly, are they […]

  • How to shrink the dangerous fat linked to heart disease and cancer in 12 weeks | Prof Jimmy Bell

    There’s a hidden fat that matters more for your health than your weight.  This is visceral fat: it wraps around your organs, raises your risk of heart disease and cancer, and builds up even in people who look slim and healthy.  In today’s episode, Professor Jimmy Bell, a world-leading expert in measuring visceral fat, explains […]

  • Most replayed moment: Why sleep may be the key to heart health | Dr Nour Makarem

    Today we’re talking about sleep. The more scientists study sleep, the clearer it becomes that it’s not just about resting our bodies – it’s much more than that. In fact, sleep is the foundation upon which a healthy diet, exercise, and overall wellbeing are all built upon. So what happens when that foundation is shaky? […]

  • The evolutionary science behind why you can’t lose weight and how to avoid 5 modern food mistakes | Prof Daniel Lieberman

    Why can’t you lose weight, and why do modern diets fail? Today, Harvard professor Daniel Lieberman explains how evolution shapes hunger, body fat, food cravings, and modern food mistakes. You will learn why eating well can feel so hard in today’s food world. Using themes from Daniel’s new book, Fed Up: What Evolution Reveals about […]

  • Most replayed moment: Do you really need vitamin supplements? | David Seres

    Today we’re talking about vitamins. Walk into any pharmacy or supermarket and you’ll find a shelf stacked with brightly coloured jars promising better immunity, stronger bones and sharper minds. Of course, I’m talking about vitamin supplements. But despite looking like medical products, supplements aren’t held to the same rigorous testing standards as medicines. So how […]

  • How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry

    Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers?  The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fiber is making an unexpected comeback. In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah […]

  • Most replayed moment: The surprising science of weight loss | Alan Aragon & Professor Sarah Berry

    Today we’re talking about fat loss. For decades, we’ve been chasing the perfect weight loss diet. From Atkins to carnivore, countless trends have promised remarkable results, yet fail the test of time. So how do we cut through the noise and find a formula that actually works? In this episode, I’m joined by nutrition researcher […]

  • How to eat sugar without gaining weight (crush your cravings and end energy crashes) | Prof Tim Spector & Prof Sarah Berry

    How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out. In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to […]

  • Most replayed moment: Why muscle gain matters more than weight loss | Vonda Wright

    Today we’re talking about muscle mass. For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass. We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat […]

  • The 6 rules you need for a long, healthy life and how to cut your risk of dementia, heart disease and cancer | Dr. Ezekiel Emanuel

    What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits? In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer […]

  • Most replayed moment: Omega-3: heart health hero or overhyped? | Dr. Bill Harris and Professor Sarah Berry

    Today, we’re talking about Omega-3. Omega-3 fats have been celebrated, scrutinised, and debated for decades. While some research points to remarkable heart health benefits, other studies suggest they can actually raise the risk of cardiovascular disease. So where does the science stand today? Should we supplement, rely on food, or rethink our approach to omega-3 […]

  • Is eating like our ancestors the key to better health? What the Paleo diet gets right, and the 5 ancient diet claims that are dangerously wrong for your heart and gut health | Dr James Cole & Dr Federica Amati

    We all want to eat healthier. The Paleo diet promises exactly that: eat like our ancestors, avoid modern foods, and improve your health. But does it really support your gut, heart and long-term health, or is the story more complicated? In this episode, Dr James Cole, a world-leading expert on prehistoric diets, joins Dr Federica […]

  • Most replayed moment: Why breast cancer screening should be personalised | Dr. Thais Aliabadi

    Today we’re talking about breast cancer. Here at ZOE, we know that health is deeply personal – and breast cancer risk is no different. Your likelihood of developing breast cancer is shaped by factors such as genetics, body composition, and lifestyle.  Understanding your individual risk is crucial because it helps determine when and how you […]

  • How to build a better brain: The 5 foods you need to protect your memory, mood and to cut dementia risk | Prof Felice Jacka & Prof Tim Spector

    Can food improve brain health, memory and mood?  In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could […]

  • Most replayed moment: Blood pressure: the silent risk you shouldn’t ignore | Prof Tim Spector

    Today we’re talking about blood pressure. Most of us know that high blood pressure is bad — but surprisingly few of us understand what it actually means, how widely it affects the body, or how to keep it under control. The good news is that monitoring blood pressure is easier than ever, putting you in […]

  • LIVE Q&A: Your gut health, dementia and weight loss questions answered by Prof Tim Spector, Prof Sarah Berry & Dr Federica Amati

    How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can […]

  • Most replayed moment: What The Science Says About Supplements | Prof Tim Spector & Prof Sarah Berry

    Today, we’re talking about supplements. We’ve all seen them; the multivitamins, the fortified foods, the neatly packaged powders promising improved energy, immunity and longevity.  Supplements boast bold claims, however, it’s hard to know if they’re genuinely helpful or just well-marketed. Professor Tim Spector and Professor Sarah Berry join me to unpack why supplements exist, what […]

  • The 4 rules to protect your muscle, bones and brain health when using Ozempic and other weight loss injections | Dr Federica Amati

    Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, […]

  • Most replayed moment: Easy Steps to Reduce Inflammation and Slow Ageing | Professor Janet Lord

    Today we’re talking about what causes ageing. Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body and accelerated ageing. While it’s relatively unknown, this process is one of the most important concepts to understand if we want to live longer, healthier lives. I’m […]

  • What inflammation is really doing to your mind, body and 5 ways to protect your brain | Prof Ed Bullmore

    Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia?  Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King’s College London and a leading voice in brain research, explores why feeling low, emotionally flat, […]

  • Most replayed moment: How to Balance Sunlight and Suncream | Professor John McGrath

    Today we’re talking about skin and sunlight. Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall health. However, too much exposure can accelerate skin ageing and increase the risk of skin cancer. So how much sun is enough? Are most of us getting too little, […]

  • How to unlock the secret power of mushrooms to heal your gut, cut cholesterol and protect your brain | Prof Robin May

    Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better […]

  • Most replayed moment: The Impact of Ultra-Processed Food on Young People | Dr Andy Chan

    Today we’re exploring the impact of ultra-processed foods on young people. One of the big reasons ultra-processed foods have become so widespread is convenience. They offer quick, easy meals for people short on time – and few groups are more time-pressed than parents trying to feed young children. But does this convenience come at a […]

  • Why you can't stop eating: The science of cravings, food addiction and 5 ways to regain control | Michael Pollan & Prof Tim Spector

    If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food.  Michael Pollan, one of the world’s most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. […]

  • Most replayed moment: Which Wellness Trends Are Worth Your Time? | Liz Earle & Dr Federica Amati

    Today we’re talking about wellness trends. Social media has supercharged the wellness world, with new trends popping up and spreading faster than ever. It feels like we’re constantly being sold the next must-have product – each one a guaranteed route to better health that you simply can’t live without. But how many of these trends […]

  • 10 million deaths predicted but science is fighting back! The secret gut viruses that attack cancer, fight infection and slow aging | Prof Martha Clokie & Prof Tim Spector

    10 million deaths a year.  That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today’s episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your […]

  • Most replayed moment: Ice Baths: Science or Fad? | Susanna Søberg & Prof Tim Spector

    Today, we’re diving into one of the most requested topics we’ve ever had: cold water therapy. Cold showers, ice baths and wild winter swimming have exploded in popularity over recent years with supporters claiming a range of health benefits.  But are these claims actually backed by science, or is it all just another wellness fad?  […]

  • Is your gut making hay fever, seasonal allergies, eczema and food intolerances worse? Here are 5 ways to fight back | Prof. Adam Fox

    Allergies have tripled – with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what does gut health have to do with it? In this episode, Adam Fox, a world-leading allergy Professor at King’s College London, explains why allergies may be rising so […]

  • Most replayed moment: Is Our Food System Making Us Sick? | Prof Brian Elbel & Prof Tim Spector

    Today, we’re zooming out to look at the bigger picture. On this podcast, we often talk about things that you can do to improve your diet. However, you’re not the only one who has an impact on your health. The truth is, our food system – from government policy to supermarket placement – has a […]

  • How 'boosting' your immune system increases inflammation and 4 ways to support balance instead | Dr Giulia Enders

    What if boosting your immune system is the wrong goal?  Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead? […]

  • Most replayed moment: Do You Have High-Functioning Depression? | Dr Judith Joseph & Professor Sarah Berry

    Today, we’re shining a light on a lesser-known form of depression. When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to complete daily tasks. However, many people with depression are the exact opposite. They meet deadlines, achieve goals and appear successful. Yet, on the inside, they […]

  • Should you take Ozempic? The 5 things you need to know before starting GLP-1 drugs | Dr Ania Jastreboff

    GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them? In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book […]

  • Most replayed moment: Fix Your Gut: Improve Your Mind | Dr Will Bulsiewicz

    Today, we’re exploring the brain-gut axis We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff – and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals […]

  • The 5 best foods to fight cancer and lower your risk of death | Dr William Li

    You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences? In this episode, Dr William Li, a […]

  • Most replayed moment: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim Spector

    Today we’re talking about some foods that can change your life. Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.  However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have […]

  • 5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!) | Prof Tim Spector & Dr Federica Amati

    Watch “The Gut Health Challenge” on YouTube | LINK Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?  In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift […]

  • Most replayed moment: Coffee vs Matcha | Andrew Kojima & Prof Tim Spector

    Today, we’re diving into some popular drinks. Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people’s morning. However, there’s a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of […]

  • 3 intermittent fasting mistakes that cancel fat loss and stop you seeing the benefits | Prof James Betts

    Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong.  In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes […]

  • Most replayed moment: Keeping mobility as you age | Gabby Reece & Federica Amati

    Today we’re talking about mobility well as you age. As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too.  So today, we’re going to break down some barriers, take the slog out of staying active, and make movement fun. I’m joined by Gabby Reece and Dr Federica […]

  • How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha Pasricha

    Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day.  Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist […]

  • Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim Spector

    Today we’re going prehistoric. We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice.  However, every now and then, it helps to look back – way back. In this recap, we’re turning to a rather unusual teacher: […]

  • The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica Amati

    The blueprint for your life starts much earlier than you realise – long before you took your first breath, before your heart beat its first beat, before your mum and dad even met.  This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists […]

  • Most replayed moment: Reduce anxiety by improving your gut health | Uma Naidoo

    Today we’re looking at a novel way to improve our mental health. If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are. Nothing works in isolation, which means we often have to step back and look at the bigger picture if we want to improve a […]

  • How to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol | Prof Nicola Segata & Prof Sarah Berry

    Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol? In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, […]

  • Most replayed moment: Carbs: the good, the bad, and the misunderstood | Tim Spector

    Today we’re talking about carbohydrates. Pasta, potatoes, fruit and beans – carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully? I’m joined by Professor Tim Spector to help untangle […]

  • Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind about

    What health habits actually protect your brain and long-term health?  In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what […]

  • Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim Spector

    Today we’re exploring one of the most ambitious self-experiments in human history. Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow – or even stop – the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised. So what does […]

  • Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’Neill

    Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved. In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects […]

  • Recap: How to build strength from the comfort of your home | Andy Galpin

    Today we’re talking about strength. Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses. To prove it, I asked human performance expert Andy Galpin to design an at-home strength […]

  • The 4 breathing secrets that will transform your health today | James Nestor

    Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international bestselling author James Nestor shares four breathing techniques to retrain your nervous system and support better health. This episode is for anyone who feels stressed, snores, wakes up tired, or […]

  • Recap: Should you eat oats every morning? | Sarah Berry

    Today, we’re taking a closer look at one of the world’s favourite breakfasts – oats. Depending on who you ask, oats are either a superfood or source for concern. Either a great way to get fibre or a worrying blood sugar spiker. An all natural ally or pesticide riddled wrong’un.  So what’s the truth? Are […]

  • 7 snacks for a longer & healthier life | Prof Sarah Berry

    Snacks make up a quarter of what most people eat. Yet most of us never question them. In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk. Most snacks are high in sugar, […]

  • Recap: How exercise slows brain ageing | Dr Wendy Suzuki

    Today, we’re asking how we can boost our brain. Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements? Neuroscientist Dr. Wendy Suzuki believes the most powerful […]

  • The #1 diet change to make today to fight chronic disease | Dr Mark Hyman

    Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk? Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference.  Alongside Professor Tim Spector, Mark, a […]

  • Recap: How to lower your risk of arthritis | Dr Tamiko Katsumoto

    Today, we’re talking about arthritis. It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks. Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence – helping to lower inflammation and reduce the risk of the disease […]

  • 5 ways relationships change your gut health | Prof Tim Spector

    Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?  In this episode, Professor Tim Spector explains how gut microbes are shared between people – through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may […]

  • Recap: The hidden clock controlling your health | Professor Russell Foster

    Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle – but it actually comes down to your body clock.  Every cell in your body has one. A tiny internal ticker, shaped […]

  • 4 lifestyle changes that lower high blood pressure | Dr Sanjay Gupta

    High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE’s Chief […]

  • Recap: Fat: The full story | Sarah Berry

    Today, we’re talking about fat. Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right? Well, it’s not that simple. How ‘fat’ affects your health depends on a number […]

  • 4 foods that heal your gut and reduce inflammation (in as little as 24 hours!) | Dr Will Bulsiewisz

    Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system – in as little as 24 […]

  • Recap: How to maintain new habits in the New Year | Tara Swart & Sarah Berry

    Today we’re talking about habits. Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.  So why is changing your habits so hard? Neuroscientist Dr Tara Swart joins me and […]

  • 5 daily habits of people who live longer | Dan Buettner

    Would you like to stay healthy until you’re 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and […]

  • Recap: How your gut microbes could fight disease | Suzanne Devkota & Tim Spector

    Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health. The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes […]

  • How to drink alcohol without destroying your health | Prof. David Nutt

    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 […]

  • Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector

    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 […]

  • What happens when you start eating healthy?

    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 […]

  • Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector

    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 […]

  • 8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry

    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 […]

  • Recap: Why you should stop counting calories | Giles Yeo

    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 […]

  • ZOE’s best health tips of 2025 – Part 2

    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 […]

  • Recap: Tips to help prevent Alzheimer’s | Drs. Ayesha & Dean Sherzai

    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, […]

  • ZOE’s best health tips of 2025 – Part 1

    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 […]

  • Recap: Is it time for you to try fasting? | Dr Valter Longo & Tim Spector

    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 […]

  • Healthier holiday eating with smart food swaps | Dr Federica Amati

    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 […]

  • Recap: The truth about artificial sweeteners | Eran Elinav & Tim Spector

    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 […]

  • Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz

    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 […]

  • Recap: Scrappy ways to eat healthier and save money | Carleigh Bodrug & Will Bulsiewicz

    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, […]

  • What to eat (and avoid) in a world full of plastic | Dr. Sabine Donnai

    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: […]

  • Recap: Understanding endometriosis and PCOS | Dr Jen Ashton

    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 […]

  • Fermented foods: what to eat to cut inflammation | Prof. Tim Spector

    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 […]

  • Recap: Tips for a healthy immune system | Jenna Macciochi

    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 […]

  • How learning to savour flavour can transform your health | Spencer Hyman

    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 […]

  • The science of winter depression with Prof. Debra Skene – leading chronobiologist

    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 […]

  • Tired and hungry? How the wrong breakfast will ruin your day | Prof. Benjamin Gardner & Professor Tim Spector

    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 […]

  • The #1 Dementia risk factor nobody talks about, and what to do

    Get your free 5-step plan for hearing loss diagnosis and treatment: click here 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 […]

  • Lose weight by controlling these hormones | Bariatric surgeon Dr. Andrew Jenkinson

    🥑 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” […]

  • Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector 

    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 […]

  • HRV vs. VO2 max vs. ECG: Which wearable metric ACTUALLY matters? | Prof. Malcolm Findlay

    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 […]

  • Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry

    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 […]

  • Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock

    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 […]

  • Recap: This type of daily chocolate could improve gut health | Spencer Hyman and Prof Sarah Berry

    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 […]

  • 3 gut bacteria that protect your heart–and what to feed them | Prof. Tim Spector & Prof Nicola Segata

    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 […]

  • Recap: Simple ways to improve gut health today | Dr. Karan Rajan

    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 […]

  • 5 threats to your immune system–and how to fight them | Prof. Daniel Davis MBE

    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 […]

  • Recap: The truth about seed oils | Prof. Sarah Berry

    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 […]

  • Top Doctor: The hidden dangers in your daily multivitamin | Dr David Seres

    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 […]

  • Recap: Make the most out of EVERY meal | Christopher Gardner & Sarah Berry

    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 […]

  • How to beat heart disease: 8 habits you must fix | Dr. Nour Makarem

    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. […]

  • Recap: Davina McCall's menopause experience

    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 […]

  • Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle

    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 — […]

  • Recap: The healthy way to feed your kids | Rhiannon Lambert and Dr. Federica Amati

    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 […]

  • Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry

    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 […]

  • Recap: How to start fermenting at home | Sandor Katz

    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 […]

  • Nutrition Scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry

    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? […]

  • Recap: Simple steps to prevent allergies | Prof. Gideon Lack

    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 […]

  • No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati

    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 […]

  • Recap: How your gut fuels your brain and mood | Prof. John Cryan

    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 […]

  • Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry

    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. […]

  • Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright

    🌱 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 […]

  • Are you at high risk of breast cancer? Follow this early detection guide | Dr. Thaïs Aliabadi

    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 […]

  • Recap: How to get the most out of olive oil | Elizabeth Berger & Tim Spector

    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 […]

  • Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector

    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 […]

  • Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne

    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 […]

  • How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector

    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 […]

  • Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld

    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 […]

  • The daily step count that cuts inflammation in half | Prof. Janet Lord

    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 […]

  • Recap: Banish bad sleep with these top tips | Prof. Matt Walker

    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 […]

  • The 3 biggest myths about anti-aging skincare | Prof. John McGrath

    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, […]

  • Recap: Simple steps to great gut health | Nicola Segata & Tim Spector

    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 […]

  • Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry

    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 […]

  • Recap: Do you need to eat meat to build muscle? | Simon Hill & Will Bulsiewicz

    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 […]

  • Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan

    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 […]

  • Recap: How to combat colon cancer | Dr. Andy Chan

    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 […]

  • The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati

    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 […]

  • Recap: How ultra-processed food impacts your brain | Prof. Felice Jacka

    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, […]

  • Saunas, cold exposure, and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector

    Unwrap the truth about your food 👉 ⁠Get ZOE’s new app 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 […]

  • Recap: The power of a 12 hour eating window | Prof. Satchin Panda

    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 […]

  • Why the ‘big food’ industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector

    👀 Unwrap the truth 👉 Try the new ZOE app 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 […]

  • Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry

    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 […]

  • The brain-gut mystery: what’s really causing your IBS? with Dr. Will Bulsiewicz

    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. […]

  • Recap: Rethinking rest – cancer treatment and exercise | Dr. Jessica Scott

    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 […]

  • The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati

    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 […]

  • Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima

    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 […]

  • The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin

    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 […]

  • Recap: Is friendship the key to healthy aging? | Rose Anne Kenny

    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 […]

  • The truth about low carb diets, sugar spikes, and ‘multigrain’ labels | Prof. Tim Spector

    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, […]

  • Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah Berry

    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 […]

  • Do you want to die? How Bryan Johnson plans to cheat death

    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 […]

  • Recap: Can mindfulness improve physical health? | Prof. Ellen Langer

    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, […]

  • Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati

    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 […]

  • Recap: Red meat vs fake meat | Prof. Christopher Gardner

    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 […]

  • The best (and worst) oats for your health | Prof. Sarah Berry

    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 […]

  • Recap: Menstruation – what everyone needs to know | Jen Gunter & Sarah Berry

    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 […]

  • How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto

    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. […]

  • Recap: Is your morning coffee harming your health? | James Hoffmann

    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 […]

  • The truth behind memory loss – and how to stop it with exercise | Dr. Wendy Suzuki

    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 […]

  • Recap: What the science says about intermittent fasting | Gin Stephens

    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 […]

  • How to transform your health in midlife | Rich Roll and Prof. Tim Spector

    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 […]

  • Recap: The misunderstood function of fat | Deborah Clegg

    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 […]

  • 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

    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 […]

  • Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman

    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 […]

  • Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai

    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 […]

  • Recap: Maintain brain health as you age | Dr. William Li

    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 […]

  • Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector

    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 […]

  • Recap: What is inflammation and how can I control it | Prof. Philip Calder

    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 […]

  • The science of weight loss – and why calories don’t count! | Prof. Giles Yeo

    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 […]

  • Recap: How to adapt your diet for later life | Dr Federica Amati

    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 […]

  • Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector

    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 […]

  • Recap: Simple steps to prevent dementia | Dr Claire Steves

    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 […]

  • How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

    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 […]

  • ZOE's best health tips of 2024 – Part 2

    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 […]

  • ZOE's best health tips of 2024 – Part 1

    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 […]

  • Recap: Change how you exercise during menopause | Dr Stacy Sims

    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 […]

  • Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector

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

  • Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

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

  • How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal

    Most women will recognize one or two symptoms of menopause – the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause.  Today’s guest, Tamsen Fadal, found out she was in menopause while on […]

  • Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper

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

  • The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz

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

  • Recap: Boost health by defeating stress | Dr. Rangan Chatterjee

    Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new. However, our failure to manage this stress could be harming our health. Dr Rangan […]

  • 5 years after COVID, what did we learn? | Dr. Tim Spector

    The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic? Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and […]

  • 8 foods that soothe anxiety | Dr. Uma Naidoo

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

  • Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry

    Today we’re discussing how the food we eat can lower cholesterol. It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age. So, how can we break this trend? Today’s guest, Professor Sarah Berry has led […]

  • Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah Berry

    A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.  What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal […]

  • Recap: How much protein do you need? | Prof. Christopher Gardner

    Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch. In nearly every supermarket aisle, you’ll spot the catchy slogan “high in protein” plastered across packaging. But why is that? Are we not getting enough protein already, or are these […]

  • 4 immunity tips for healthy ageing | Dr. Jenna Macciochi

    Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today’s guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced. In this episode, Jenna – a Senior Lecturer in Immunology at the University of Sussex – reveals how your immune system is […]

  • Recap: What time of day are your muscles strongest? | Prof. Karyn Esser

    Today we’re discussing why muscle strength is so important to our health. Our guest tells us how it’s possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.  We kick off with a surprising quirk […]

  • Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati

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

  • Recap: Tips to build better food habits | James Clear

    Today we’re discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick? Author of Atomic Habits James Clear is here to tackle this question. He has […]

  • Menopause ruins sleep and sex – here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry

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

  • Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati

    Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us? In this episode, two ZOE scientists – Professor Tim Spector and Dr […]

  • Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake

    Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful – and often surprising – health benefits. So, how can we take advantage of this mushroom magic? Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet. […]

  • The truth about protein shakes, according to science | Dr Federica Amati

    Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein. But when it’s added as an extra ingredient – sometimes with emulsifiers and sugar […]

  • Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector

    Today we’re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.  But why are these foods so addictive? Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. […]

  • Simple ways to improve gut health | Dr. Karan Rajan

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

  • Recap: Is honey really better than sugar? | Dr. Sarah Berry

    Today, we’re discussing sugar. It’s well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings? Or are we jumping out of the frying pan and into the fire? Professor Sarah Berry is here […]

  • Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry

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

  • Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector

    Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate – killing off our good bacteria and impacting our gut health too.  Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your […]

  • Seed oils are not ‘evil’ – they could lower your risk of disease | Prof. Sarah Berry

    The internet is panicking that seed oils cause inflammation and disease. Yet, they’re everywhere. Canola, sunflower, safflower oil – these are all seed oils. So why is there so much fear? And are any of the accusations true? In this episode, we unpack the science of seed oils. With Professor Sarah Berry’s expertise, we simplify […]

  • Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann

    Today, we’re discussing the health benefits and potential harms of the world’s most popular drink – Coffee. We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health? Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand. 🥑 Make smarter […]

  • Davina McCall: Make this choice every day to reduce menopause symptoms

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

  • Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell

    Bread has been a staple of our diet for literally thousands of years. Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.  But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here […]

  • How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector

    Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the […]

  • Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry

    You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier? Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you […]

  • Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector

    Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.  Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around […]

  • Recap: Why nuts make you healthier | Professor Sarah Berry

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

  • Why one in ten children have a food allergy | Dr. Gideon Lack

    Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.  In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies. Professor Gideon Lack tells […]

  • Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector

    Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.  As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking […]

  • How to lower cholesterol in 10 days | Prof. Sarah Berry

    Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome. Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses […]

  • Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry

    There seem to be good arguments for and against eating dairy.  But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions. In this episode, our two resident professors join us to unpack what the science says about dairy and your health.  Learn how your […]

  • Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth Berger

    Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it’s the right kind of olive oil. Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect […]

  • Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs

    While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story.  Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what […]

  • Why are young people getting colon cancer? | Dr. Andy Chan

    Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group. In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be […]

  • Recap: Exercise and your blood sugar | Prof. Javier Gonzalez

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

  • Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz

    Did you know you can build muscle just as effectively with plant protein as with animal protein? In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 […]

  • Recap: Improve blood vessel health to slow aging | Dr William Li

    Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li. Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know […]

  • Hidden health risk? The truth about emulsifiers with Dr. Federica Amati

    Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe? In today’s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods. […]

  • Recap: The top foods high in pesticides | Prof. Tim Spector

    Today we’re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods. Professor Tim Spector is here to tell us how to avoid giving these to our families. Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists: – Food For […]

  • Can NASA research help fight cancer? | Dr Jessica Scott

    What do astronauts and cancer patients have in common?  Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica’s studies into exercise could hold […]

  • Obesity and the new science of weight loss | Dr. Louis J Aronne

    Obesity is a physiological condition that can be managed with the right education and treatment. In today’s episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment. Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits […]

  • Fix your body clock to improve long term health with Prof. Satchin Panda

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

  • Remembering Michael Mosley: 4 habits that changed his life

    After the tragic news of Michael Mosley’s passing, we are re-releasing our episode with him, originally released in March 2023: If you had to do just one thing to improve your health, what would it be? Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice […]

  • Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

    Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.  In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like “plant-based” and “meat-free” […]

  • Menstruation: Science, medicine and mythology

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

  • Why dementia could start in your blood vessels with Dr. William Li

    55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia. Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is […]

  • How inflammation could age you with Prof. Philip Calder

    Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity. What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation. In […]

  • Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

    The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health. Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She’s helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE’s Chief Scientist Dr. […]

  • The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

    In today’s episode we’re uncovering the medicines hiding in your kitchen.  Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.  Kanchan Koya is a […]

  • Foods for every decade of life with Dr. Federica Amati

    Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years? In today’s episode, we learn that it’s never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage. From […]

  • What to eat to avoid osteoporosis

    🥑 Make smarter food choices. Become a member at zoe.com – 10% off with code PODCAST Every 12 years, our skeletons undergo a complete transformation. Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any […]

  • The TRUTH about intermittent fasting

    What we learned from the world’s biggest intermittent fasting study. Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body’s natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss. In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into […]

  • The best exercise routine, according to your muscle clocks with Professor Karyn Esser

    Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm. As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can’t stop aging, staying active helps keep our muscles strong and our bodies healthy […]

  • Stop dementia before it starts

    How early should you start taking dementia seriously? Here’s 5 things you can do now to reduce dementia risk today. Professor Claire Steves and Jonathan Wolf explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical […]

  • Three ways to prevent diabetes with Professor Naveed Sattar

    In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it’s a rapidly expanding crisis. And many people don’t know that they have it.  In the U.S. alone, 100 million people have prediabetes, and more than 37 […]

  • The truth about SIBO with Dr. Will Bulsiewicz

    Do you know what SIBO is and how it could be affecting your health? In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.  Together, they tackle myths and share insights […]

  • Fitness routines for menopause with Dr. Stacy Sims – exercise for every stage

    Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.  In today’s episode, we’re joined by the acclaimed Dr. Stacy Sims, a leading expert on women’s exercise science. Stacy delves into how menopause […]

  • Coffee's hidden health benefits

    If you thought coffee was just a caffeine kick, think again. Prof. Tim Spector & coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health. Tim also shares exciting news about soon-to-be published research. The topic: coffee […]

  • Live more healthy years

    Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth. From Sardinia’s matriarchal villages to Okinawa’s garden-rich diets, this episode takes us on a tour of insights. It’s not just […]

  • The surprising truth about histamine intolerance

    We’ve probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.  But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health.  Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. […]

  • Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee

    Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats. In today’s episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others. […]

  • Mushrooms as medicine: Uncovering the health secrets of fungi

    They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression.  The love of mushrooms (or mycophilia) has grown in recent […]

  • What to eat for your health – according to science

    From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being. In today’s episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition […]

  • The truth about the Mediterranean diet

    Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets’ true impact on your health. Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra […]

  • Does calorie counting improve your health?

    Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets’ true impact on your health. Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming […]

  • The carnivore diet exposed: Healthful or harmful?

    Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant […]

  • Does the paleo diet hold the secret to health?

    Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of […]

  • Are low-fat diets bad for your health?

    Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets’ true impact on your health. Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease […]

  • The keto diet uncovered: The truth about fat vs. carbs

    Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets’ true impact on your health. Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control […]

  • How to master healthy eating habits with James Clear

    Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick? In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming […]

  • The best exercise to improve your health

    Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone. Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply […]

  • Inflammation and your gut: Expert guidance to improve your health

    Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further! […]

  • How to eat in 2024: 7 essential strategies

    Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.  In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, […]

  • 10 tips to help you live healthier: Part 2

    In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.  Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips […]

  • 10 tips to help you live healthier: Part 1

    In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.  Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty […]

  • Why unhealthy carbs are making you sick, and what to do about it

    Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?   In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully […]

  • Could this diet solve your gut issues?

    Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods. How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?  In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how […]

  • How body fat impacts health and aging

    As we age, the distribution of our body fat changes, particularly around menopause.   Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health. In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they […]

  • Exercise myths busted: Practical steps to sustain your health

    Admit it, exercise isn’t everyone’s favorite pastime. Of course, our ancestors weren’t hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process. The good news is that you can achieve the benefits without feeling like you’re “exercising.” In today’s episode, Prof. […]

  • We risked it all! Does ZOE work? Here's what our latest trial results show

    We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership.  Participants used personalized nutrition advice to try to improve their health — and the results are fascinating.  In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this […]

  • How to prevent heart disease, according to science

    Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths. But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public […]

  • The surprising truth about lectins

    What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story. In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable […]

  • Aging and longevity reimagined: Is mindfulness the secret?

    Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?  These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this. In this episode, discover how to harness your mind-body connection to enhance […]

  • Resistance training: How to stay strong as you age

    Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.  When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way […]

  • The surprising link between dementia and oral health

    More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease.  The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health? In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: […]

  • Cardio exercise: How much do you really need?

    Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits – or does that sound too good to be true? Javier and Jonathan break this down as they look at recent […]

  • Gut microbiome testing: What can it reveal about your health?

    Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being. However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even […]

  • The shocking damage ultra-processed foods cause to your brain

    There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake. Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being. When most of our calories come […]

  • Food before exercise: What does science say?

    Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first? The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your […]

  • Skin aging and acne: What you should do

    As a listener to this show, you’ve probably heard of the gut microbiome. But did you know that your skin has its own microbiome?  Recent evidence suggests that these microbiomes are vital for our skin health. So, what should we do? Which foods make an impact?  And if we want our skin to look healthier, […]

  • The great calorie deception: Are food labels misleading?

    Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating? It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling. In today’s episode, Jonathan and Dr. Sarah Berry […]

  • Antibiotics: The surprising truth about probiotics and what to do instead

    Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening. In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to […]

  • Butter vs. margarine: What does science say?

    Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically […]

  • Healthy aging: The surprising power of your social life

    Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years? While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply […]

  • Chronic diarrhea? Here's what to do | Dr. Will Bulsiewicz

    We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about.  But when does normal diarrhea become chronic? And when do we need to seek medical care?  In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we […]

  • The truth about organic food – according to science

    What does “organic” food mean? And how do you know if something’s organic? Of course, foods tell you if they’re organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense? Luckily, Professor Tim […]

  • What’s the best natural sugar substitute?

    Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz  Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative. Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are […]

  • Is dairy good or bad for you?

    Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas.  Many of the health-conscious among us choose to avoid it altogether. Our reasons range from […]

  • The truth about menopause supplements

    More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden. It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”? […]

  • How snacking impacts your health

    Evidence shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits.  But what exactly counts as a snack? And is all snacking unhealthy? Snacking can be a confusing and controversial topic. There are various opinions and myths about what’s […]

  • How to stop diarrhea and what NOT to do

    We’ve all wrestled with diarrhea at some point. It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the health risks associated […]

  • The menstrual cycle decoded: Lifestyle tips to ease your symptoms, with Hazel Wallace

    How much do you know about menstrual cycles? About half of us are more informed than the other half. The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms. However, misconceptions and limited understandings abound, leaving many people in the dark. […]

  • Conquer IBS: 3 steps to healthier digestion

    Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it.  Could new research connecting gut health to mental health help us unravel its mysteries? In […]

  • Protein & exercise: The secrets of healthy aging?

    As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.  But how can the protein we eat affect our abilities to exercise and stay healthy as we age? It can be difficult […]

  • The surprising health impact of eating too fast

    We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us […]

  • HRT for menopause: is it safe?

    Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy. HRT (Hormone replacement therapy) has been widely debated, with conflicting […]

  • Omega-3 supplements: why you're (probably) wasting your money

    “Omega 3s,” – we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential […]

  • How ultra-processed foods wreak havoc on your body

    Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health.  From hidden additives to addictive properties, these highly processed foods can pose risks.  Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to […]

  • Why eating nuts makes you healthier, according to science

    In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us? There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted […]

  • Protein: are you getting enough?

    Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It’s protein that’s so important to our diets, but so often misunderstood — by the general public, that is. Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports […]

  • Trans fats: how worried should you be?

    Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.  So, based on the latest science, just how worried should we be? Listen to today’s short episode of ZOE Science & Nutrition to find out.  Follow ZOE on […]

  • 'Miracle' weight loss drug Ozempic is approved. But does it work?

    A miracle weight loss drug that’s approved in the US and the UK and has few side effects? Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken […]

  • Nightshade vegetables: hazard or health food?

    Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them? In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies? Download our FREE guide — Top 10 Tips to […]

  • Michael Mosley: 4 habits that changed his life

    If you had to do just one thing to improve your health, what would it be? Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and […]

  • Everything you've heard about lactose is wrong

    Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us? In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr […]

  • Best of gut health – anniversary edition

    Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is! In this episode, Jonathan delves into the […]

  • The future is here: AI and personalized healthcare with Eric Topol

    If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.  But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices – more accurate, and personalized medicine – increasingly mainstream. But is any of this safe? Should we […]

  • Eggs: are they good for me?

    Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: […]

  • How to maximize health in your later years

    Why do some people remain fit and healthy in their later years while others become increasingly frail?   Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you! In today’s episode, Jonathan speaks […]

  • The ultimate guide to constipation

    The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to […]

  • How to eat well on a budget

    The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.  For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many […]

  • Signs of an unhealthy gut

    Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know. Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — […]

  • How to improve blood sugar control with exercise

    Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.  Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.  We can control our blood sugar […]

  • Foods to lower your cholesterol

    More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease. Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.  In this […]

  • Should we be worried about strep A?

    This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.  The group A Streptococcus bacteria – commonly known as Strep A – usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks. […]

  • How to make New Year’s resolutions stick

    Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.  This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way […]

  • The health benefits of eating together

    You might think what you eat and when are the only factors that play into the health of your diet. But recent research has shown that who you eat with can also play a role. And it could even make your food taste better! In today’s short episode of ZOE Science & Nutrition, Jonathan and […]

  • Tim Spector’s journey from health crisis to healthy eating – a chapter from Food for Life

    What should I have for dinner? A question you no doubt ask yourself daily. But I bet you don’t spend too long coming up with an answer. ZOE’s scientific co-founder, Tim Spector, has been trying to answer this question for a decade. If you’re a regular listener, you probably know him well. Five years ago, […]

  • Should you worry about gluten?

    The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed. Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.  In today’s short episode of […]

  • The secrets of good sleep

    We all know how good it feels to drift into deep sleep and wake up feeling refreshed.  The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.   But the long-term effects of bad sleep are less known. It turns […]

  • Heartburn: why it happens and what you can do

    The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy. So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is […]

  • The truth about vitamin supplements

    Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it’s a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.  So do we need vitamins to lead a healthy […]

  • Menopause: Does diet play a part?

    It’s a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.  In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and […]

  • How your gut affects your mental health

    In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.   Using his device, he administers the brown solution within…rectally.  This unfortunate soul has […]

  • Cooking oils: what to use and when

    We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it’s hard to know which is healthiest for each scenario. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our […]

  • Will fermented foods improve my gut health?

    Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores.  Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes […]

  • How fasting affects energy and mood – The Big IF Dailies

    Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective – ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data […]

  • 3 meals a day VS little and often – The Big IF Dailies

    Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.  Today, we discuss new data that could […]

  • Gut bacteria & fasting: meet the night crew – The Big IF Dailies

    Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the […]

  • Does calorie counting work? – The Big IF Dailies

    Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.  In today’s daily […]

  • Should you avoid late-night snacks? – The Big IF Dailies

    We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not […]

  • What breaks a fast? – The Big IF Dailies

    Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.  Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue […]

  • 5 foods I got wrong – Tim Spector

    Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars’s global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth. If you think the world has felt different since 2015, […]

  • What does science say about intermittent fasting?

    It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?  There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night. Whatever the approach, intermittent […]

  • Fiber: Why it’s important and how to get more of it

    Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome. With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.   In today’s short episode […]

  • Heart health and aging

    Do our blood vessels hold the secret to long life? 60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.  If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, […]

  • Gas & Bloating: the causes & how to stop it

    Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition.  To take a closer look at issues related to gas and bloating, we’ve invited a special guest this […]

  • How your food choices affect the planet

    Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common. Some effects of climate change are […]

  • High cholesterol foods: what really happens when you eat them?

    Cholesterol in our food has a bad reputation. Many of us think of it as something to try to cut it out of our diet completely.  Yet new research could redeem eggs and other cholesterol-rich foods.  In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah ask: what happens when you eat high […]

  • How to make your body clock work for you

    In today’s world, we increasingly live our lives late into the night. Whether it’s work obligations, socializing, or being glued to a screen, we ignore the sun’s rise and fall.  But most of us are unaware that a clock is ticking away inside us.  It uses light to keep time and tells us when to […]

  • Artificial sweeteners – worse than sugar?

    Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising. Sweeteners have been around for over a hundred years yet remain the subject of much debate. It’s hard to know how they stack up next to the alternatives. In today’s […]

  • Can spices improve your health?

    Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills. […]

  • How healthy are meat and dairy alternatives?

    Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…  In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah […]

  • How food can improve your mood

    We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.  But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up. In today’s episode, Jonathan is […]

  • Can you reverse damage from a bad diet?

    A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does […]

  • How to control blood sugar spikes

    Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.  She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the […]

  • Saturated fat: Monstrous or misunderstood?

    If you’re confused about the health effects of fats, you are not alone. You’ve probably read the headlines – fats are killing us! Then found claims they’re actually healthy in the same publication the following week. Saturated fats have been touted as the worst of all.  While there’s ambiguity around other fat sources, saturated fats […]

  • This is what the Keto Diet does to your body…

    Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It’s no surprise – completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’. With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same […]

  • Processed foods – convenient or catastrophic?

    The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.  But nearly everything we consume has undergone some type of processing. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most […]

  • Our ancestors’ diet: surprising discoveries from a 5000 year old iceman

    A mummified man found in the mountains of Italy on a nutrition science podcast? Have we gone completely off track?  We haven’t – we promise.  This unfortunate soul could be the key that unlocks an entirely new understanding of human health.  This mummy, discovered in an alpine snow drift by two hikers, gives us a […]

  • Introducing: ZOE Shorts

    We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts. Some of you requested some short-form episodes, so we delivered! In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes. From saturated fats […]

  • Superfoods

    From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days. Supposedly they can prevent cancer, reduce inflammation, and even help you live longer… In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are […]

  • Inflammation, aging and disease. What's food got to do with it?

    It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life.  Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. […]

  • Can bread be healthy?

    It’s no exaggeration to say that bread shaped modern humanity – it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.  Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread […]

  • Is Coffee Healthy?

    Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer.  Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink.  In the 20th century, coffee was blamed for high blood pressure and heart attacks, […]

  • Your Gut is Full of Bugs: Why This is Great News

    You may have heard there are bugs in your gut. But do they matter?  Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health. So while many of […]

  • Fats and oils: What’s the real story?

    Today we’re talking about fat, a delicious component of our food with a terrible reputation.   Fats have been broadly associated with weight gain and heart disease until recently. A mountain of new scientific evidence suggests this is wrong and that it’s not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might […]

  • Is exercise or nutrition more important for weight loss?

    Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living.  Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the […]

  • Menopause: How your body changes and what you can do

    There’s a condition that leads to an increased risk of heart disease, dementia, and early death that’s been affecting people for as long as they’ve existed. The many symptoms can severely impact quality of life – ranging from headaches and memory problems to anxiety and weight gain.  This condition affects more than half of the […]

  • Alcohol: Can it ever be healthy?

    For many of us, it’s a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.  Good times with friends aren’t without sacrifice, and many of us feel […]

  • Is Dark Chocolate Good for Weight Loss?

    This plant has been used by human beings for thousands of years with samples found in 5000-year-old pottery discovered in the upper Amazon. The Mayans considered it a gift from the gods and used it in their sacred ceremonies, where it was believed to have mystical healing powers. For the Aztecs, it was worth more […]

  • Food Intolerances: What's the Story?

    1 in 5 people suffer from food intolerances, a figure that’s growing each year. As a result, people are eating increasingly restricted diets, removing dairy, gluten and many other foods from their plates. Unfortunately, they end up eating highly processed foods that damage their gut microbiome and lead to long-term health problems. Even with food […]

  • Welcome to ZOE Science & Nutrition

    Welcome to the brand-new podcast from ZOE, the people behind the world’s largest scale nutrition study. ZOE Science & Nutrition is the podcast where the world’s top scientists explain the latest health, nutrition, and gut health research in terms we can all understand. So join us every other Thursday on this journey of scientific discovery! […]

  • Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay

    From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently, something called HRV. But what do these numbers actually mean? And more importantly, how can we use them […]

  • 235 | Want Less Belly Fat? Stop Throwing Away Your Good Weeks

    What if the healthy habits you’re tempted to dismiss are already changing your body? You planned three workouts but finished two. You ate well most of the day, but dinner went sideways. You walked three times instead of every day. When the week wasn’t perfect, you decided it didn’t count. But it did count. In […]

  • 354 🪞 How We Lose Ourselves in Love: Trauma Bonding, Self-Abandonment & Breaking Free with Jessica Anne Pressler, Author of “Traitor Within”

    Have you ever looked back at a relationship and wondered, how did I lose myself like that? In this powerful episode, Wendy sits down with Jessica Anne Pressler — a Columbia-trained psychotherapist, hospice grief counselor, and author of the new psychological suspense novel Traitor Within — to talk about self-abandonment, trauma bonding, and the hidden […]

  • Why I changed my coaching process for women over 50, in menopause.

    I’ve completely changed my mind about how I approach fat loss for women in menopause, and my only regret is that I didn’t do it sooner. I used to believe slow, steady weight loss was the best and only sustainable approach. But I kept watching women struggle to maintain a calorie deficit for months, then […]

  • Begin Again Moments: Growing Up With A Narcissistic Parent

    In this episode of Begin Again Moments, Simon Squibb and psychotherapist Kathleen Saxton examine how the behaviour of a parent can shape the person you become long after childhood is over. Simon shares the reality of growing up with a mother he describes as a narcissist, from being left to find his own way home […]

  • Liz Houghton: Losing My 20-Year-Old Son & How To Keep Living When Your World Ends

    How can you really support someone you love when they’re going through unimaginable loss? In this moving episode of Begin Again, Mint Velvet co-founder Liz Houghton joins Davina McCall and shares the heartbreaking story of losing her 20-year-old son Will after a cycling accident, and the moment she learned his injuries were unsurvivable.  She opens […]

ZOE Science & Nutrition

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

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