ZOE Science & Nutrition

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, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science.

Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat.

We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists.

Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:00 The biggest microbiome breakthrough in a decade

08:20 The problem with most gut research

10:25 Scientists identified the top 50 gut bacteria

11:05 The first real way to measure gut health

13:45 The “dark matter” scientists found in our guts

15:50 Why bad gut bacteria love sugar

16:30 The red meat chemical your microbes can create

18:30 The microbiome score out of 1,000

21:10 Why your microbiome is easier to change than your body

23:15 Old microbiome tests can reveal new discoveries

25:30 The 4 microbiome clusters linked to health

26:40 The gut clusters linked to inflammation, cholesterol and body fat

28:05 Why one “good bug” isn’t enough

31:25 Can diet really change your microbiome in weeks?

32:25 What happened when people changed their diet

35:10 The gold-standard trials behind this research

36:10 Why you can’t just take good bacteria in a pill

40:35 Probiotics vs prebiotics: the surprising result

41:50 The 30-plant result that shocked scientists

44:05 Why modern diets may starve our microbiome

46:10 You can pick up gut microbes from other people

47:45 Why one fibre supplement won’t fix your gut

50:35 The menopause example that shows gut bugs matter

54:30 What happens to your microbiome after antibiotics

58:35 The simple resistant starch gut health hack

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

Huge microbiome breakthrough from ZOE, thanks to community science

Does ZOE work? The evidence

Introducing gut bug clusters

Sending babies to nursery completely reshapes their microbiomes, Nature (2026)

The foods you must avoid to live longer | Dan Buettner

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 the truth and answer your biggest carbohydrate questions.

Stick around to find out if freezing your bread makes it healthier.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 we should do differently if the science changes.

Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology.

Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life.

We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:00 The nutrition advice scientists completely reversed

08:30 How scientists decide if a health trend is real

10:30 The vitamin D discovery that fooled scientists for years

12:35 The one health belief Tim is more convinced about than ever

14:00 The public health threat Tim says may be worse than smoking

15:20 The new research linking oral health to dementia

17:05 How mouth bacteria may affect your brain

18:20 The test that revealed plastic in Tim’s blood

20:15 The simple changes Tim made to reduce microplastics

21:40 The omega-3 test most doctors still don’t use

23:05 Why Tim chose food over omega-3 supplements

24:50 The omega-3 measurement scientists now care about most

26:40 Should vegans worry about omega-3?

29:25 The vitamin deficiency Tim has had since he was 18

31:20 The surprising brain benefits of folic acid

33:10 Why supplements should be personalised

34:30 Why Tim changed his mind about vitamin D

36:15 The simple way sunlight doubled his vitamin D

38:10 Why we shouldn’t fear winter sun

39:45 The exercise change Tim made this year

42:05 The muscle supplement Tim thought was “complete rubbish”

43:30 The sleep rule Tim now follows every night

45:30 The unusual sleep experiment Tim tried

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

What is your gut-brain connection and what role does nutrition play?

Oral Health and Dementia, Journal of Dental Research (2025)

Neuroinflammation: A Distal Consequence of Periodontitis, Journal of Dental Research (2022)

Vitamin D Supplementation and the Incidence of Fractures, JGIM (2024)

Does a good diet reduce your heart disease risk?

Vitamin B12 and Age-Related Cognitive Decline-Dementia and "Alzheimer's Disease", FNB (2024)

Vitamin D and Risk for Type 2 Diabetes, Annals of Internal Medicine (2023)

Effects of Creatine Supplementation and Resistance Training, Nutrients (2024)

Why you're probably breathing wrong (and what to do about it) | James Nestor

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 his daily routine actually look like? And what can the rest of us learn from it?

I’m joined by Professor Tim Spector to dissect Bryan’s data-driven diet, discuss the future of personalised health, and hear Bryan’s top five tips for a better night’s sleep.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 fertility, metabolism, and mental health for both men and women. 

The core question is simple: if hormones run your body, how much influence do you have over them? 

Alongside ZOE’s head nutritionist, Dr Federica Amati, Helen explores the links between hormones and fatigue, anxiety, weight gain, fertility, and metabolic health. The episode covers thyroid health, chronic pain, sperm health, and why gut hormones play a central role in appetite and weight regulation. We also examine why some female-specific conditions remain misunderstood or undiagnosed, and how better data may help change that.

Most importantly, this episode focuses on what you can do to take back control. With emerging science suggesting that diet plays a key role in hormone regulation, you’ll hear how fibre, plant diversity, healthy fats, and key micronutrients support gut hormone production and fertility. You’ll also learn why changes made over three months may meaningfully influence fertility, and why conception is always a shared responsibility.

Help keep your hormones in tune with this guide to the relationship between gut, diet and hormones, produced in partnership with the hormone experts at Hertility.

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:50 One hormone can change everything

09:50 Injecting testosterone can shut this down

12:30 You were born with all the eggs you’ll ever have

15:15 The subtle signs your hormones are off

17:55 The most common thyroid problem no one spots

20:30 ‘Balancing hormones’ — myth or medicine?

23:10 The condition affecting one in 10 women

25:40 Why PCOS impacts weight and mood

28:10 Why women were excluded from medical trials

30:25 The data breakthrough changing women’s health

32:30 The devastating disease that mimics cancer

35:15 It takes nine years to diagnose this

37:00 The symptom doctors often miss

39:15 Your gut is a hormone factory

41:00 As powerful as a drug?

43:00 The ‘gourmet meal’ your hormones love

44:05 The flash of zinc at fertilisation

46:15 A handful of walnuts improved sperm health

48:50 Your sperm affects your child’s future

50:30 The fertility habits that really matter

52:40 The biggest takeaway about hormones and food

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

Hertility Health

Effect of Walnuts on Male Fertility, Current Developments in Nutrition (2019)

Sperm health and risk of nausea and vomiting during pregnancy, Nature (2023)

Interplay of Gut Microbiota in Polycystic Ovarian Syndrome, Pharmaceuticals (2023)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 session for someone who’s never lifted a weight before - my sister. It’s quick, cheap, and a sure fire way to add years to your healthspan. 

If you’re new to strength training, this episode is the perfect place to start.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 wants a simple way to improve their health. James, who has spent over a decade researching breathing science with leading respiratory experts, guides us through daily breathing habits to help calm your body, improve oxygen efficiency, and support long-term wellbeing. We explore why nasal breathing is more efficient, how slow breathing can influence the nervous system, and how modern lifestyles may have reshaped our airways. 

If breathing is something you do 20,000 times a day, what might change if you retrained it?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:15 The change that fixed my sleep and energy

09:55 Could your headaches start with your breath?

11:40 Are you telling your brain you’re stressed?

15:25 Is this the junk food of breathing?

17:30 Snoring isn’t just annoying

19:35 Can you strengthen your airway?

23:35 The moment modern food changed our faces

27:10 How early habits shape how you breathe for life

28:10 Why your nose is more powerful than you think

30:20 Why slower breathing gives you more oxygen

32:35 The molecule you activate just by using your nose

35:20 The 10-day mouth breathing experiment

37:05 One night of mouth breathing changed everything

39:15 The surprising asthma connection

42:35 The fix is boring — and that’s the point

43:00 The one rule that changes everything

44:45 The truth about mouth taping

47:05 The safe way to try mouth tape

48:05 The five-minute breathing reset

49:25 Can you calm your nervous system in 20 seconds?

52:30 How fast will you feel a difference?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Breath Reset: Free guided audio tracks from James Nestor
• Breath: Improve your health and wellbeing by discovering the lost art of breathing by James Nestor
• Asthma & anxiety, Biological Psychology (2022)
• Different breathing techniques in the management of asthma, Thorax (2006)
• 61% Self-Identify as Mouth Breathers, Sleep Review (2015)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 oats a smart start to your day or something to be cautious about?

Professor Sarah Berry joins me to dig into the science. What does the literature say about oats?

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters.

You’ll walk away with seven simple snack ideas that help improve cholesterol, blood sugar, and heart health in weeks.

If you’re a snacker, this may be the easiest place to improve your diet.

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:31 95% of us snack every day

06:33 The 9pm rule that changes everything

12:43 Why late snacks keep you less full

16:33 The breakfast mistake that adds 320 calories

21:35 The ‘bliss point’ that makes snacks hard to stop

25:37 Should you worry about sugar?

29:32 How to actually read a snack label

33:45 Why sugar appears under 42 different names

35:30 The simple snack most people overlook

38:15 The protein-packed food we don’t eat enough of

41:26 The one swap that cut heart disease risk by 30%

43:22 Why this high-fat snack doesn’t cause weight gain

46:26 The fermented food that supports your gut

48:20 The creamy fruit that keeps you full

50:30 The sweet treat that may help your heart

52:55 How quickly you’ll feel the difference

55:35 Why most snacks quietly drag your diet down

56:32 Why timing may matter more than frequency

01:00:20 Can you snack and still stay healthy?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

ZOE snacking study: What should you do?

The ZOE Big IF Study: What did we find?

Whole Fruits Versus 100% Fruit Juice, Nutrition Bulletin (2025)

What are added sugars, and where are they hidden?

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 way to support your brain is by simply moving your body. She’s joining me today to explain why.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 15-times New York Times bestselling author and a practising family doctor, explores how modern eating is linked to chronic disease and what the science says reduces risk.

We break down how food is designed to make us eat more, how this affects metabolism, insulin and inflammation, and why this matters more than your genes.

By the end of the episode, you’ll understand the single most important dietary change Mark believes can lower chronic disease risk, based on clinical experience.

If the modern world is driving these conditions, what’s one small change you can make to take back control of your future health?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:12 Why birth is designed to be messy

08:32 Why your first microbes shape everything later

10:46 Can you replace microbes after a C-section?

13:05 Why the first few years matter more than the rest

15:54 Why antibiotics always come with a hidden cost

17:42 How families swap microbes without realising

19:06 Why microbes survive in some places — and not others

21:25 Why bigger social groups protect your immune system

22:30 How scientists can tell who you live with

24:15 Why closeness matters more than genetics

25:38 Can you catch bad gut bugs from other people?

26:29 Can anxiety spread through gut microbes?

27:55 How scientists now rank “good” and “bad” gut bugs

31:05 Why countryside living changes your gut health

33:49 Why getting dirty may improve mental health

35:33 Why sterilising everything can backfire

38:05 Why pets — especially dogs — boost gut health

42:18 Can your partner improve your health without dieting?

43:25 Why loneliness harms your gut microbiome

45:25 The shared habit of long-living communities

52:01 Why fighting germs may be harming your health

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

• Mentioned in today's episode
  Food Fix Uncensored: Inside The Food Industry's Biggest Cover-Ups by Mark Hyman
• Salt, Sugar, Fat: How the Food Giants Hooked Us by Michael Moss
• Nourishment: What Animals Can Teach Us about Rediscovering Our Nutritional Wisdom by Fred Provenza
• Global Burden of Disease study: Diet vs. smoking, Lancet (2019)
• Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain, Cell (2019)
• The study of food addiction, Appetite (2010)
• Can fermented food fight inflammation?
• Breast Cancer Risk among US-Resident Polish Migrant Women, IJERPH (2021)
• 
  Milk and Health, NEJM (2020)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 developing.

I’m joined by Dr. Tamiko Katsumoto to explore how simple changes to what’s on our plate can help protect our joints.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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 be influencing your gut in ways most of us never consider.

Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits.

If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:12 Why birth is designed to be messy

08:32 Why your first microbes shape everything later

10:46 Can you replace microbes after a C-section?

13:05 Why the first few years matter more than the rest

15:54 Why antibiotics always come with a hidden cost

17:42 How families swap microbes without realising

19:06 Why microbes survive in some places — and not others

21:25 Why bigger social groups protect your immune system

22:30 How scientists can tell who you live with

24:15 Why closeness matters more than genetics

25:38 Can you catch bad gut bugs from other people?

26:29 Can anxiety spread through gut microbes?

27:55 How scientists now rank “good” and “bad” gut bugs

31:05 Why countryside living changes your gut health

33:49 Why getting dirty may improve mental health

35:33 Why sterilising everything can backfire

38:05 Why pets — especially dogs — boost gut health

42:18 Can your partner improve your health without dieting?

43:25 Why loneliness harms your gut microbiome

45:25 The shared habit of long-living communities

52:01 Why fighting germs may be harming your health

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• 5 daily habits of people who live longer | Dan Buettner
• Risk of Asthma and Allergies in Children Delivered by Cesarean Section, The Journal of Allergy and Clinical Immunology (2024)
• Can maternal-child microbial seeding interventions improve the health of infants delivered by Cesarean section?, Cell (2022)
• Dietary Exposure to Antibiotic Residues, Frontiers (2022)
• The person-to-person transmission landscape of the gut and oral microbiomes, Nature (2023)
• Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025)
• Intergenerational transmission of diet-induced obesity, A&R (2021)
• The indoors microbiome and human health, Nature Reviews Microbiology (2024)
• Cohabiting family members share microbiota with one another and with their dogs, Microbiology and Infectious Disease (2013)
• Rural and urban microbiota, Gut Microbes (2014)
• Infant pacifier sanitization and risk, Journal of Allergy and Clinical Immunology (2021)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 by evolution over thousands of years, to keep you in sync with the phases of the day.

So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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 Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers.

This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause.

If your blood pressure is your body sending a message, what might it be asking you to change?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:40 What blood pressure really is

09:10 The damage builds slowly (and you won’t feel it)

11:00 The two numbers explained in plain English

13:05 Why the ‘right’ number depends on you

15:04 Why doctors can’t agree on ‘high’

16:35 The first rule: don’t panic

17:45 The clinic reading problem

20:20 The misdiagnosis issue

22:02 What high blood pressure can damage

23:40 Why problems show up years later

24:30 How common is high blood pressure?

27:00 The ‘silent killer’ warning signs

28:10 The bigger cause most people miss

29:10 Salt: why it helps some people more than others

33:30 The age effect most people ignore

35:11 How stress can push blood pressure up

36:35 The gut microbiome link (and the new research)

39:15 Why treatment can still fail

40:10 The uncomfortable numbers on medication benefit

41:15 The simple home-measurement routine

44:05 Sugar vs salt: what surprised the cardiologist

46:45 Where most salt really comes from

49:25 The exercise effect (and why it matters)

51:05 How fast lifestyle changes can show up

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

⁠Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Your gut microbiome and heart health

• Gut microbiome diversity and hypertension, Journal of Hypertension (2021)

• Ultra-processed food raises risk of heart disease, heart attack and stroke, BHF (2023)

• Potassium and blood pressure, British Journal of Nutrition (2010)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 of factors, including the type of fat, the food matrix and even how it’s produced. One thing is for sure, that single number on the front of a food packet, isn’t going to give you the full story.

I’m joined by Professor Sarah Berry to dig deeper into fat. Uncovering which will harm us and which can help us heal.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

We explore discoveries in Will’s new book, Plant Powered Plus, that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert.

By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches.

What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

02:22 Is inflammation always bad?

05:00 The 130 health conditions linked to inflammation

08:40 The difference between good and bad inflammation

10:50 Surprising signs of chronic inflammation you might ignore

13:40 Why your doctor might be missing the root cause of your illness

17:50 Why you shouldn't take anti-inflammatory pills every day

19:55 70% of your immune system lives here

23:30 What is ‘leaky gut’ and does it really exist?

25:20 How toxins sneak into your bloodstream

31:35 The massive impact of time-restricted eating on mood and energy

37:30 Why eating earlier in the day reduces inflammation

41:05 The #1 nutrient deficiency destroying our gut health

44:10 How fiber protects against heart disease and cancer

47:30 Why you need to ‘eat the rainbow’ to find your pot of gold

51:35 Your body can’t absorb these nutrients without microbes

52:50 The truth about healthy fats versus low-fat diets

55:05 The specific fat that beats a low-fat diet for heart health

58:00 How fermented foods reduce inflammation in just 10 weeks

01:00:35 The physical reaction your gut has to mental stress

01:06:25 The modern lifestyle mistake sabotaging your immune system

01:08:35 The simple morning habit that boosts energy and sleep

01:10:45 You can build a new gut barrier in just 5 days

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Plant Powered Plus by Dr Will Bulsiewicz
• Fibre Fuelled by Dr Will Bulsiewicz
• ZOE’s PREDICT studies: What we’ve learned 
• The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier, Nutrients (2025)
• Correlation between human gut microbiome and diseases, Infectious Medicine (2020)
• The ZOE BIG IF Study, MDPI (2024)
• Dietary fibre in hypertension and cardiovascular disease management, BioMed Central (2022)
• PREDIMED: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, The Journal of New England Medicine (2018)
• Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
• Gastrointestinal illness and the biopsychosocial model, Psychosomatic Medicine (1998)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

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 Sarah Berry to explain how to implement small, consistent improvements that will set you up your success.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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 lifespan.

Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:24 What people who reach 100 actually eat

03:28 Why genes only explain 20% of longevity

07:20 What all Blue Zones diets secretly have in common

08:10 The high-carb pattern that shocks most people

09:20 Why grains and beans work together

10:50 The protein food that beats beef

11:55 Why plant protein comes with an extra benefit

12:15 Why fiber is the closest thing to a super nutrient

13:00 Why ‘fiber is sexy’ but ignored

15:05 A bathtub of meat vs how centenarians eat

15:50 You don’t have to be rich to eat well

17:25 Why deliciousness matters more than discipline

18:30 How many extra years diet can add

20:20 Why chasing longevity usually fails

22:40 What breakfast looks like at age 100

24:20 Why eating earlier helps your metabolism

25:45 The blood sugar crash that drives overeating

28:15 When ‘healthy’ yogurt has more sugar than Coke

31:15 How breakfast rules were shaped by food companies

33:30 The fasting window most people can manage

34:40 The overlooked habit: Blue Zones don’t snack

38:15 Why grumpy people don’t make it to 100

42:00 Why environment beats willpower

55:50 The five forces shaping long life

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

⁠Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Recipe: Sardinia Minestrone

• The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner

• The ZOE BIG IF Study, MDPI (2024)

• ZOE’s PREDICT studies: What we’ve learned 

• Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017)

• Consuming media, consuming food: investigating concurrent TV viewing and eating using a 7-d time use diary survey, PHN (2021)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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 so that they can take care of us.

Today, I’m joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness.

If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably.

If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:45 Humans have been drinking for 40,000 years - here’s why

07:20 Why your first drink feels good - and the next ones don’t

11:45 You don’t need addiction to be harmed

12:45 Alcohol ranked worst out of 20 drugs

13:10 Why alcohol beats heroin on total harm

14:05 Alcohol is toxic — in the same way disinfectant is

15:00 The ‘pickling’ process happening inside your body

15:30 How alcohol quietly damages your arteries

17:30 The fastest way to lower blood pressure

18:25 Will your cholesterol drop if you stop drinking?

19:35 The red wine myth people still believe

20:45 Is any amount of alcohol actually ‘worth it’?

22:10 When alcohol may still make sense socially

23:05 What a ‘unit’ actually looks like

24:25 Why harm rises much faster than you expect

24:55 A bottle a day can cost you years of life

25:30 Why alcohol helps you fall asleep - then wrecks it

27:45 What a hangover really is (it’s not dehydration)

31:20 Does alcohol actually shrink your brain?

32:25 The long-term brain study people ignore

39:30 When stopping suddenly can be dangerous

41:05 The single rule that stops most people overdrinking

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

⁠Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Drug harms in the UK: a multicriteria decision analysis, The Lancet (2010). 

• Obesity trajectories and risk of dementia: 28 years of follow-up in the Whitehall II Study, The Alzheimer's Association (2018)

• Feasibility of detection and intervention for alcohol-related liver disease in the community: the Alcohol and Liver Disease Detection study (ALDDeS), British Journal of General Practice (2013)

• Drink?: The New Science of Alcohol and Your Health by Professor David Nutt (2020)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚 Books from our ZOE Scientists:

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last?

Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way.

It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life.

If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

05:20 The artificial sweetener trap no one talks about

08:20 The test result that caused panic

10:00 The stat that explains why diets “work”… then fail

12:05 Why calorie advice was “nice and easy”… and wrong

15:55 The “Mars bar” moment

17:10 The simple trick that stops you feeling deprived

18:10 Your biggest barrier might be the service station

19:25 Is bacon really that risky?

21:10 “Accidentally” becoming vegetarian

23:15 From three foods per plate to fifteen

24:15 The moment this turns into “poo in the post”

25:10 What actually happens to your sample in the lab

26:45 From 44 to 88 in one year

27:30 Why the magic starts after results day

29:10 The foods avoided for entire lives

30:00 The part of ZOE people underestimate

33:25 The meal-combining hack that changes everything

35:45 The daily score that keeps it sustainable

38:55 The claim people don’t believe: same weight for two years

44:05 The fatigue link your GP probably won’t ask about

45:47 The “nut box” rule (and what to drink instead)

52:05 How to make this last forever

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

⁠Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

• Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025)

• Ultra-processed food exposure and adverse health outcomes, BMJ (2024)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here

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

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

You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time.

What is one easy change you could try in 2026 to feel a little better?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

04:20 How changing your diet at 40 adds a decade of health

07:25 Why mindful eating isn’t a wellness fad

12:40 Why ‘30 plants’ beats five a day

14:10 Feeding your gut like a living ecosystem

16:35 Can adding plants cancel out an unhealthy meal?

17:40 Why 30 plants is the sweet spot

19:30 What makes processed food high risk?

21:40 How processing tricks your brain into overeating

23:45 Why ultra-processed foods make you eat 25% more

25:05 Why diet drinks aren’t as harmless as they seem

26:50 How ZOE measures processed food risk

29:35 How to spot risky processed foods without the app

30:20 Simple food swaps that make a big difference

31:40 Why calorie counting fails long term

33:40 How adding calories can reduce hunger

35:00 Can you lose weight without counting calories?

38:40 What is an eating window?

41:10 Why a 12-hour overnight fast works

42:30 Why consistency matters more than perfection

44:15 What ‘eat the rainbow’ actually means

47:00 How food diversity shapes your gut microbes

52:00 Why protein quality matters more than quantity

59:00 Why fermented foods are so powerful

01:06:20 The eight principles that tie everything together

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

• ZOE’s protein guide

• Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017)

• The ZOE BIG IF Study, MDPI (2024)

• Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025)

• Association between ultraprocessed foods consumption, eating disorders, food addiction and body image: a systematic review, BMJ (2024)

• ZOE ferment study

• New microbiome breakthrough from ZOE, thanks to community science

• Butter vs. seed oils: New evidence

• Are all heavily processed foods bad? What you need to know

• ZOE’s gut bug clusters

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here 

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

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

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

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:00 How much should we experiment with our own health?

03:48 Can a 47-year-old really be healthier than a teenager?

07:35 Why poor sleep makes everything feel like a threat

10:07 Why sleep is not optional for better health

10:33 The simple morning habit that improves sleep at night

11:19 The surprising exercise that may help you sleep better

12:45 Why your phone shouldn’t be in your bedroom

13:40 Why sleep rules shouldn’t become another source of stress

14:26 Does cheese before bed really cause nightmares?

15:40 Are oats actually good for you?

16:25 The large study linking oats to lower disease risk

18:40 What happened when Jonathan tested his blood sugar after oats

19:55 Why instant oats caused a huge blood sugar spike

22:20 How adding fat and protein changes your blood sugar response

24:37 Why not all oats are created equal

27:14 What arthritis pain actually feels like day to day

28:00 The trial that showed lifestyle changes can improve arthritis

31:55 Some patients improved enough to stop medication

32:45 The simple plate method for joint-friendly eating

36:05 Why muscle is critical for blood sugar and inflammation

39:05 The shocking truth about weight loss and muscle loss

41:53 What a realistic muscle-protecting workout looks like

44:50 The key ideas to take into a healthier 2026

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

• Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism

• Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology 

• Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients

• The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition

• A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology

• A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage

• Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here

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

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

Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 Intro

02:20 A wake-up call for change

04:20 The mindset shift that saved a life

08:30 Why your body is silently inflamed

12:20 The chemical that cools inflammation

14:40 The simple trick that unlocks broccoli’s benefits

17:00 The fermented food discovery that shocked researchers

19:20 The truth about autophagy everyone gets wrong

21:30 How to get fasting benefits without starving yourself

23:40 Can fasting really reverse biological age?

25:50 Dementia starts decades before symptoms

28:10 One diet’s astonishing impact on Alzheimer’s risk

30:20 The nutrient your brain literally can’t function without

32:40 The biggest drink trend of 2025 - and why it matters

34:50 The 900-year secret behind matcha’s power

36:40 Why matcha feels different from coffee in your brain

38:30 The nutritional showdown: matcha vs coffee

40:10 The bedtime twist nobody expects about matcha

41:10 The perfect first-time matcha recipe

41:55 How to get matcha’s full benefits (and avoid a common mistake)

42:20 Final takeaway for 2026

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

• MIND diet slows cognitive decline with aging, A&D (2015)

• Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)

• Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024)

• Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here

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

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

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

Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table.

This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Recipes mentioned:

• Roasted Aubergine Traybake
• Juno’s Lasagne
• Super-simple kefir dressing
• Lentil Pate
• Yule log

Timecodes

00:00 Intro

01:13 Do we really need a detox?

02:19 Quick-fire myths: What’s truly bad at Christmas?

10:27 Can one indulgent day really damage your gut?

11:46 The foods that harm your gut most

13:20 What actually happens to your gut when you overeat for weeks?

15:13 Can you still eat mince pies guilt-free?

16:57 Does sugar really make kids hyperactive?

18:54 Why sugary drinks cause a post-Christmas health crash

21:14 Is eggnog the worst festive drink?

23:05 The truth about detox products

25:02 The evidence-based reset after Christmas

27:55 Why Zoe focuses on gut health first

29:52 Should you restrict food after Christmas?

31:39 The easiest way to eat better without trying

33:24 Healthy swaps that still feel festive

36:48 The global festive foods that support your gut

39:10 The surprising link between houses and gut health

41:55 Christmas stress, family arguments & the gut

44:55 Should you feel guilty about Christmas indulgence?

46:12 How bad is Christmas for your health?

46:25 Are we being manipulated by Christmas food marketing?

46:38 Coca-Cola changed Christmas?!

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

• The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995)

• Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994)

• The ZOE BIG IF Study, MDPI (2024)

• Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024)

• Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023)

• Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

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

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

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

In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here

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

Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage.

For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals. 

As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

01:47 Biohacking, longevity - or something else?

03:50 The moment food changed Kayla’s health

11:02 Why women need personalised longevity science

14:03 Is longevity worth the lifestyle cost?

16:56 Why women were excluded from research

19:30 How alcohol affects sleep (and the shocking tracking data)

21:44 The history of extreme self-experimentation

23:58 What’s worth testing?

26:41 The wildfire moment that changed everything

28:52 Plasma filtering and toxin removal

31:22 Forever chemicals and microplastics

33:06 30 supplements a day - smart or risky?

36:19 Supplement stacking dangers

38:59 Why oral health matters for ageing

40:44 The sleep routine that rewires biology

42:51 Why women may need more sleep

44:56 Why exercise may be the closest thing to a longevity pill

46:39 The mistake women make with exercise timing

48:52 Bone density, pelvic floor and overlooked essentials

50:19 Kayla’s full diet - and why she eats 50 plants a week

52:41 Fermented foods, fibre and mindful meals

54:26 If you do one thing - start here

56:16 The goal: Longevity with quality of life

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

• Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025)

• Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024)

• Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

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

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

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

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

I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener home, better health, and even a lower grocery bill.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

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

Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas.

For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden.

If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic?

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:20 Plastic production has doubled- why isn’t it slowing down?

05:55 What exactly are microplastics?

07:15 Why microplastics are in the air you breathe

09:10 The hidden plastic in your tumble dryer

11:10 How long do microplastics last?

12:20 Sushi trays, black plastic & hidden fire retardants

14:55 Are BPA-free plastics actually safe?

16:10 Plastic bottles aren’t inert - your water isn't safe

18:00 Hundreds of thousands of plastic particles - in every bottle

20:00 Tap water: bacteria-free but full of toxins

22:50 What does plastic do inside your body?

23:50 Plastic in your brain has doubled since 2016

25:40 The nose-to-brain highway: how plastic bypasses defenses

27:00 Who's going to volunteer for a clinical trial of plastic ingestion?

30:10 We’ve never found a patient without plastic in their blood

32:00 Microplastics found in artery plaque of stroke victims

34:30 Are plastics worse than saturated fat for heart attacks?

35:45 Plastics and hormone disruption: the hidden fertility threat

36:00 The BPA bomb in your shopping receipt

39:00 Which foods contain the most plastic?

41:00 The vegetables that actually help detox plastic

42:30 How to reduce your plastic exposure without going insane

43:30 The #1 habit to reduce plastic exposure at home

45:30 Cookware swaps that protect your health

47:15 Can you detox plastics with diet? Yes.

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

ZOE’s Holiday Hosting Guide

Mentioned in today's episode

Bioaccumulation of microplastics in decedent human brains, Nature Medicine (2025)

Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies,  Journal of Clinical Medicine (2022)

Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources, ACS Omega (2025)

Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, PNAS (2023)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re talking about gynaecological health.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

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

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

From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise.

Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

04:00 The critical difference between healthy fermentation and rotting

09:55 What 'double fermented' food means (and why it's better for you)

11:23 The cheese paradox: why is it so much healthier than milk?

14:12 Why you shouldn't be afraid of 'chemicals' in your food

17:02 Common fermented foods you didn't even know you were eating

18:47 The surprising reason microbes in beer and bread are killed

20:10 Surprising new science: the health benefits of dead microbes

22:07 Why did English-speaking countries stop eating fermented foods?

24:05 What is the real difference between pickling and fermenting?

26:55 The groundbreaking Stanford study that proved the power of fermented foods

30:00 ZOE's 9,000-person study: the results in just two weeks

30:55 The impact of 3 ferments a day on mood, energy, and bloating

34:50 The gut-brain axis: how microbes calm 'neuroinflammation'

37:30 Eating fermented food is like a 'vaccine' for your immune system

39:48 Why sourdough bread is easier to digest than regular bread

40:11 Are fermented foods better than probiotic pills?

44:47 The biggest myth about probiotics: they don't colonize your gut

46:39 Tim's breakfast hack to get two ferments in at once

48:15 The one simple pantry swap for all your stock cubes

49:05 A simple trick to train yourself to like kimchi

51:45 The simplest home ferment: garlic and honey

53:55 How to make your own sauerkraut with just two ingredients

55:08 What is the 'jellyfish' that makes kombucha?

01:00:06 Summary: the top 5 takeaways from this episode

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Gut-microbiota-targeted diets modulate human immune status, Cell (2021)

• Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025)

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Today we’re diving into our immune health.

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

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

So, how can we better support our internal MD?

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back.

For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods.

Could learning the language of flavour be the most powerful way to eat better - without restriction?

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

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

01:10 The surprising truth about how taste really works

02:45 Why flavour matters more than nutrition labels

05:12 The ‘bliss point’: how junk food hooks your brain

07:40 How big food manipulates your taste buds

10:05 Why eating too fast damages your health

12:32 The 20-minute rule your brain uses to feel full

14:25 Why you should chew more (and talk while eating)

16:58 The simple trick to eat less and enjoy more

19:05 What chocolate reveals about human evolution

21:15 Why most processed foods are designed to deceive

23:48 How to spot hyper-palatable foods instantly

26:10 Why we’ve lost our ability to taste real food

28:55 What ‘bitterness’ really means for your health

31:40 The forgotten skill of flavour literacy

34:25 How to retrain your taste buds in one week

36:45 Why flavour is the one thing big food can’t fake

39:20 How mindful eating can rewire your brain

41:05 The shocking stats on mindless eating

43:30 What the data says about processed food risk

45:25 Why flavour could be your best health tracker

47:40 Can technology teach you to eat better?

49:30 Why enjoying food is essential for good health

51:00 The big takeaway: flavour is your superpower

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

• Savouring strikes back: healthiness, satiety, mindfulness, community, planet 

• How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?, Nutrients (2020) 

• Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference, Current Obesity Reports (2018)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

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

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

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

Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health.

After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns.

Timecodes:

00:15 The surprising link between your body clock and major diseases

01:25 Quick-fire round: Body clocks, weight gain, and meal timing

03:25 You have a 'master clock' ticking in your brain

10:05 What is 'gut lag'?

11:40 Why light is the most reliable signal for your body (it's not weather)

14:45 Light's 'non-visual' effects: How light affects your mood and performance

16:30 What studies on blind people reveal about our internal clocks

18:50 The shocking health risks of night shift work

21:05 Why you are 'definitely eating at the wrong time'

22:30 The same meal at midnight gives you higher blood fats

25:20 Why living in a cave for a month is 'pretty healthy'

26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes

29:10 What is 'social jet lag' (and why is it linked to weight gain)?

33:05 How winter light changes your body clock

38:30 The direct link between light and 'winter depression'

39:30 Do light boxes actually work for winter depression?

40:40 The discovery of melanopsin: The specific color of light that controls your clock

43:45 Does blue light from your phone really matter for sleep?

45:05 Why light intensity matters more than blue light

48:15 The cheapest and most effective way to get morning light (even in winter)

50:00 Food sets your 'peripheral clocks', but not your master clock

52:20 Why mealtime consistency is the most important rule

53:30 Is daylight saving time bad for our health?

55:35 Summary: Key takeaways for sleep, mood, and eating

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available⁠ here⁠.

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

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

They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things. 

Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes.

Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit.

Timecodes:

00:00 Introduction

01:25 Does building a new habit take 21 days?

02:05 Is breakfast the most important meal of the day?

04:05 The 'healthy' breakfast that causes an 11 AM energy dip

05:15 How your breakfast creates a blood sugar rollercoaster

07:15 Can today's breakfast affect tomorrow's hunger?

08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's"

10:10 What is a 'habit' in psychology? (It's not what you think)

11:15 The 'autopilot' breakfast: Making food without realizing

13:50 The stale popcorn experiment: Why you eat food you don't even like

16:30 The secret to change: Identify your environmental triggers

18:30 The 'fresh start effect': Why Monday is a powerful day to change

20:40 The "I've already failed today" mindset (and why it's wrong)

22:30 What are 'keystone habits'?

25:45 The 3 ways to break a bad habit (it's not just willpower)

28:00 How to use breakfast as your 'first win' of the day

29:40 Tim Spector's ideal breakfast to avoid a sugar crash

32:30 The 'high protein' cereal lie: "Most of them are rubbish"

33:30 Is Marmite actually healthy?

34:55 Tim's 3 simple principles for a healthy breakfast

38:20 The 21-day myth busted: How long it really takes to form a habit

40:50 What is 'habit stacking'?

41:55 Does missing one day ruin your new habit?

42:35 How to swap your cereal habit (Ben's practical plan)

45:00 How long until a new habit feels 'automatic'?

46:00 A 3-step practical guide to change your breakfast habit

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

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 fast, especially among younger people. 

For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope:

Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss. 

In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University. 

He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past. 

What you’ll learn:

• Why hearing loss is becoming more common

• The shocking link between hearing loss and a 500% increased risk of dementia

• How modern headphones and loud concerts cause permanent, irreversible damage

• Why hearing loss can be more isolating than blindness

• The simple ways you can protect your hearing today

• How current technologies like hearing aids and cochlear implants work

• About the groundbreaking new science that could cure deafness using stem cells

About Marcelo Rivolta

Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans.

Timecodes:

00:00 Introduction 

00:26 Does hearing loss only affect older adults?

03:37 Is permanent hearing loss reversible?

06:03 At what volume do headphones start to cause hearing loss?

08:26 Why hearing loss is more isolating than blindness

09:41 The shocking link between hearing loss and dementia

12:00 Can hearing aids reduce your dementia risk?

13:13 How do we hear? A simple explanation

15:15 Why is your microphone just like your ear?

18:07 What goes wrong in your ear to cause hearing loss?

19:20 The cells in your body you’re born with that have to last a lifetime

20:51 Why does loud noise cause irreversible damage?

23:15 Do hearing aids solve hearing loss for everybody?

24:08 The difference between a hearing aid and a cochlear implant

26:20 Is the hearing from a cochlear implant natural?

32:25 Can we find a cure for hearing loss?

34:15 Using stem cells to create new hearing cells

37:32 Can we reverse deafness? Groundbreaking study in animals

38:45 When will a cure for hearing loss be available?

42:25 What is auditory neuropathy?

45:06 What is tinnitus and could this research cure it?

46:46 Top tips to protect your hearing

50:03 Jonathan's summary

Information about the Rincell-1 clinical trial, such as patient eligibility and other related aspects, is available at https://www.rinri-therapeutics.com/our-clinical-research/#rincell

For further details, please contact enquiries@rinri-therapeutics.com

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Episode transcripts are available here: https://zoe.com/learn/category/podcast

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

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

In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it.

Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite.

In this episode, you’ll learn:

• Why the idea that weight loss is simply about willpower is a damaging myth.

• The science of the "weight set point" and how your brain fights to keep you at a certain weight.

• How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet.

• The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full.

• How yo-yo dieting can actually raise your set point, making you heavier in the long run.

• A practical, step-by-step plan to lower your set point by changing what you eat, not just how much.

• The truth about new weight-loss drugs like Ozempic and their long-term effects.

• How managing stress and improving sleep can be as important as your diet for sustainable weight management

🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 Introduction

00:20 Is gaining weight as we age inevitable?

01:38 Why ‘eat less, move more’ is a myth

03:53 Is your weight predetermined by your genes?

06:36 How your mother's experience in the womb can alter your dna

10:35 Why most diets are doomed to fail in the long term

12:16 Your brain has a weight 'set point' it tries to defend

15:27 The 'weight anchor': your body's powerful defence against weight loss

17:22 The reason you often end up heavier after a diet

19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet

21:35 The 'joker in the pack' controlling 70% of your energy burn

23:12 Your body has a hidden metabolic 'dimmer switch'

27:53 The mystery of the missing calories

32:35 Why dieting can actually raise your weight set point

34:31 The master hormone that tells your brain when you're full

36:08 The hidden reason your brain can't tell you're full

37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity

39:00 The 'broken gas tank meter' analogy for weight gain

41:26 Step 1 for resetting your weight: the 30-day challenge

42:07 Why you need to stop snacking between meals

43:50 What is mindful eating and why does it matter?

46:22 Can time-restricted eating lower your set point?

48:37 The truth about new weight loss drugs like ozempic

50:28 The surprising impact of stress and sleep on your weight

51:42 The single most important thing to understand about weight loss

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Today, we’re talking about plants.

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

So, is time to adjust our guiding plant principle?

I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate.

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

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

Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses.

For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health.

The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey.

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

Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system.

Timecodes 

00:06 Quick-fire questions on heart health

01:45 What is heart rate variability (HRV)?

03:05 Is a steady heart rate a healthy sign?

05:15 Atrial fibrillation makes HRV an invalid measure

07:30 What controls our heart rate?

10:00 Your heart is much more than a pump

11:10 Your thoughts can directly affect your heart

13:45 What lifestyle factors influence your HRV score?

15:15 How does stress impact your HRV?

17:15 Your watch's ECG is a clinical-grade tool

20:20 Wearables can help diagnose serious heart conditions

23:45 Are expensive wearables more accurate?

26:20 Does diet impact your HRV score?

29:15 How to track your HRV score correctly

30:00 Don't panic about small HRV fluctuations

32:30 When to use your watch's ECG function

34:10 The truth about heart rate training zones

36:50 The minimum exercise for a healthy heart

37:40 Does sleep consistency matter?

39:50 What is VO2 max and does it matter?

41:10 Stop comparing your health data to others

41:50 Key takeaways from the episode

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Studies referenced for today's episode Heart rate variability: standards of measurement, physiological interpretation and clinical use, 1996, European Heart Journal Diagnostic Accuracy of a Smartwatch App for the Detection of Atrial Fibrillation, 2019, The New England Journal of Medicine The Effects of Alcohol on Heart Rate Variability and Heart Rate, 2017, The American Journal of Cardiology The relationship between mental stress and heart rate variability, 2007, Journal of Psychosomatic Research

Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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

However, is it really that simple?

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

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

We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills.

Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up.

Unlock the science of sleep 👉  ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes:

00:00 How to fix your sleep: what works and what doesn't

01:05 How a lack of sleep affects your willpower and mood

02:02 The evolutionary link between sleep deprivation and a threat response

04:26 How a lack of sleep can impact cognitive function

05:05 Is there a real scientific link between poor sleep and disease?

07:21 The surprising link between sleep and mental health

08:23 Why you can't try to have a good night's sleep

09:33 How to apply the "perfect is the enemy of good" rule to sleep

10:43 The number one reason for insomnia

11:12 The split between those who don't sleep enough and those who worry about it too much

12:12 Why are so many people dissatisfied with their sleep today?

13:00 Why technology is the biggest threat to our sleep

15:46 Why phones are making sleep harder

17:45 The science behind forest bathing

18:55 Can cognitive behavioral therapy help you sleep?

21:10 The surprising clinical definition of insomnia

21:40 Does alcohol help you fall asleep?

26:15 Are sleeping pills a good solution?

29:35 Can exercise help you get better sleep?

32:40 Can eating turkey help you get to sleep?

36:55 What about supplements like melatonin and magnesium?

41:38 What is good sleep hygiene?

44:18 The number one rule for your smartphone and your bedroom

45:32 How can wearables that track sleep help you?

47:34 The technique that will help you fall back to sleep

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Today, we’re unwrapping the truth about chocolate.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here

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

This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists.

Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed.

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

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Introduction 

01:05 The most common misconception about gut health

04:04 Your gut bacteria are like mini pharmacists

08:12 Why your gut microbes are as unique as your DNA

14:23 How ZOE is revolutionising health with a new research model

19:39 Groundbreaking research that featured in Nature 

22:21 The new, simpler way to measure your gut health

24:25 Meet newly discovered good bugs

28:06 The microbe that thrives when you eat nuts and seeds

32:40 Why only eating kale won't make you healthy

34:25 The 'ancient' gut bug discovered in mummies (and one of our scientists!)

36:37 The future of probiotics

39:17 The shocking truth about store-bought probiotics

42:17 What makes a 'bad' bug bad for your health?

43:45 Could your gut microbes be making you crave junk food?

46:29 The diet your bad bugs love the most

49:10 The future of personalised nutrition for your gut

52:22 How to 'pivot your ' to feed your good bugs

53:55 Is it okay to eat occasionally?

55:53 Tim Spector's simple 'fridge raid ferment' 

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Mentioned in today's episode

Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, forthcoming in Nature, (2025)

Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, Published in Nature Microbiology (2025)

[3] Research progress of gut microbiota and obesity caused by high-fat diet, Published in Fronteirs in Cellular and Infection Microbiology (2023)

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

Have feedback or a topic you'd like us to cover? Let us know here

Listen to the full episode here