ZOE Science & Nutrition

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

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

Daniel explains how your immune system really works, why it’s connected to mental health, and how it can even detect cancer cells. He also clears up common myths and shares what genuinely helps keep your immune system strong through the winter months — and what won’t make a difference.

By the end of the episode, you’ll know the practical, science-backed steps you can take to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

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

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

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Timecodes

00:00 Your body’s surprising, built-in cancer defense

02:07 What is the immune system?

03:55 Why ‘boosting’ your immune system can be dangerous

05:28 Are allergies a sign of an overactive immune system?

07:53 The 'hygiene hypothesis': Does being too clean make us sick?

11:05 The unintended global experiment of the COVID pandemic

12:40 How your immune system is constantly fighting cancer

14:20 The revolutionary new therapies that unleash your immune system on cancer

16:05 Is your immune system killing cancerous cells right now?

17:12 Your immune system is the most unique thing about you

19:25 Why you shouldn't blame yourself for getting sick

21:18 The myth of vitamin C and the Nobel prize winner who started it

23:55 The truth about vitamin C and colds

25:06 Does being cold actually give you a cold?

26:15 The powerful link between your immune health and mental health

28:06 Cytokines: The secret messengers you’re going to hear more about

29:00 Could inflammation predict teenage depression?

33:40 What is inflammation, really?

40:33 The double-edged sword of personal health data

42:06 Are there any immune supplements that actually work?

43:35 The one thing that directly harms your immune health

45:05 Why 'fight or flight' is bad for your immune system

47:08 How much exercise is best for your immune system?

48:16 The two most practical pieces of advice for a healthy 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.
Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

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

Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

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

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

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Timecodes:

00:00 The marketing trick vitamin companies use to fool you

02:03 Did Mel Gibson really help deregulate vitamins?

03:57 How vitamins went from miracle cures to a $40 billion industry

06:06 The shocking story of the anti-regulation ad that beat the Vietnam War

07:40 The legal loophole that lets supplements claim they 'support heart health'

08:38 Why supplements don't need the same proof as drugs

11:10 In the US, there is no one checking supplement claims

12:14 Can you just make up a health claim and sell a pill?

14:42 How companies twist 'petri dish' science to sell you products

16:40 The vitamin that unexpectedly increased cancer risk by 18%

18:41 An easy way to understand why most health studies are wrong

20:30 How a memory supplement company manipulated its own study for 7 years

22:50 The only type of study you should trust for health advice

26:31 Why does scientific advice on health keep changing?

30:25 The popular diet advice I used to give that was completely wrong

32:14 The only time you should be taking a vitamin supplement

33:40 Does vitamin C actually do anything for you?

34:37 The truth behind vitamin D 'insufficiency'

36:29 Can taking too much vitamin D be dangerous?

37:50 Do vitamins help even the most critically ill patients?

42:42 What about taking a multivitamin when you get older?

45:35 Are probiotics a waste of money?

48:25 What is the single best way to eat for your health?

51:12 Why we still don't have perfect evidence for the 'best' diet

52:57 The one thing you should do tomorrow for 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

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.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Better Breakfast Guide

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

Listen to the full episode here

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

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

Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

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

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

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Timecodes 00:00 What is heart health? 01:50 Can poor sleep make you age faster? 03:25 What is heart disease? 06:01 Why high blood pressure is called the ‘silent killer’ 07:44 Heart disease is the leading cause of death, but it’s highly preventable 08:54 How good lifestyle choices can add an extra decade of healthy life 10:32 Good heart health can make you biologically 6 years younger 12:19 The 6 pillars of good sleep you’ve never heard of 13:54 The shocking sleep habit that can double your risk of heart disease 15:02 How much can your sleep schedule vary before it becomes a risk? 16:19 Why how you feel about your sleep is a key health metric 19:43 The surprising link between not sleeping enough and gaining weight 22:02 Are sleep tracking devices actually helpful? 24:19 It's never too late to improve your heart health, even with bad genes 27:32 The best time to eat breakfast for a healthier heart 32:20 The American Heart Association's 8 essential habits for a healthy heart 33:39 The recommended amount of exercise you need per week 34:17 Is vaping a risk for your heart? 36:30 The growing health crisis almost 40% of people are facing 37:54 Cholesterol isn't the only number that predicts your heart attack risk 39:50 Why sleeping in is also bad for your heart health 40:55 Avoid these stimulants before bed for better quality sleep 42:12 The single most surprising risk factor for your heart

📚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

• Redefining Cardiovascular Health to Include Sleep: Prospective Associations With Cardiovascular Disease in the MESA Sleep Study.

• Multidimensional Sleep Health Is Associated with Cardiovascular Disease Prevalence and Cardiometabolic Health in US Adults.

• Variability in Daily Eating Patterns and Eating Jetlag Are Associated With Worsened Cardiometabolic Risk Profiles in the American Heart Association Go Red for Women Strategically Focused Research Network

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

Episode transcripts are available here.

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

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

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

🌱 Try our new plant based wholefood 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

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

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

We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer?

Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more.

Unwrap the truth about your food 👉 ⁠Get the ZOE app  (US Only)

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

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

Follow ZOE on Instagram.

Timecodes:

00:00 Are common food additives tested for safety?

02:44 The shocking number of additives in a simple loaf of bread

04:14 The real reason your bread is so soft

05:55 The loophole that allows 10,000 additives into our food

07:24 How companies get to approve their own additives

08:46 Why it's so hard to prove an additive is harmful

10:27 The concerning difference between US and European food regulations

12:30 When the FDA revoked an additive's "safe" status

14:23 You won't believe where this common food dye comes from

15:36 A study linking food dyes to behavioral problems in children

18:59 Are the thousands of other food additives safe to eat?

22:51 Why we can't trust food companies to police themselves

26:45 The US state that just banned 44 common additives

28:52 Why food companies say they can't get rid of artificial colors

31:42 The hidden additives you'll never see on a food label

34:21 The surprising reason farmers use antibiotics to fatten animals

36:16 Why your chicken is probably contaminated

40:39 The hidden health and environmental costs of cheap food

43:51 How food companies use the "pester factor" to market to your kids

47:56 The one regulation that would fix our broken food system

51:36 The simple 7-word rule for a healthy diet

55:13 The childhood discovery that shaped my diet for life

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

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

Navigating the U.S. Food Additive Regulatory Program Comprehensive Reviews in Food Science and Food Safety (2011)

Oral administration of potassium bromate induces neurobehavioral changes, alters cerebral neurotransmitters level and impairs brain tissue of swiss mice Behavioural and Brain Functions (2016)

Safety assessment of titanium dioxide (E171) as a food additive EFSA Journal (2021)

Food Dyes a Rainbow of Risks Center For Science in the Public Intrest (2010)

Health risk assessment of exposure to ractopamine through consumption of meat products International Journal of Advanced Research (2014)

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

Episode transcripts are available here.

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

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

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

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

🌱 Try our new plant based wholefood 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

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

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

Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food.

Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love.

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 Forget crash diets

03:42 The REAL reason we're all gaining weight

10:50 Does the keto diet work?

13:15 High-carb or high-fat diet for weight loss

18:22 The biological reason you regain weight

19:26 What is the 'YOLO margin' and how can it help you lose weight?

22:53 How a single treat becomes a daily habit

24:22 The mindset trick to stop binge eating for good

27:53 How to turn your body into a metabolic engine

29:26 No.1 rule for PROTEIN intake

33:53 A surprising take on Ozempic

38:00 The hidden danger of weight loss drugs

39:23 Step one is NOT diet or exercise

42:02 Why poor sleep makes you crave junk food

47:50 Optimal protein for fat loss

49:07 The easiest way to hit your daily protein goal

51:17 The only 3 exercises you really need

53:58 How to do 80 squats a day without even trying

56:32 This simple eating trick can cut 15% of your calories

59:50 A final warning for anyone trying to lose weight

📚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

• Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial

• Effects of meal frequency on weight loss and body composition: a meta-analysis

• Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition

• International society of sports nutrition position stand: diets and body composition 

• New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium

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 fermentation.

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

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

That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home.

🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health.

Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype.

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

02:50 The scary headlines about your food are wrong 07:40 The food classification system scientists call 'useless' 09:25 Why not all peanut butters are created equal 11:05 What really makes a processed food unhealthy? 12:20 The difference between 'safe' and 'healthy' food additives 15:50 What food companies remove from your food 17:30 The invisible 'food matrix' that processing destroys 19:05 Why you don't absorb all the calories you eat 22:25 An apple vs apple juice: the shocking results of a 1977 study 25:05 The ingredient label lie you're falling for 26:25 Why soft food makes you gain more weight 28:40 Even a nutrition scientist with 25 years of experience is confused 32:45 How we're building a new system to score processed food 35:52 The science of 'hyper-palatable' foods 39:00 How food is engineered to make you overeat 42:10 It's not 65% of food, it's this much you should worry about 45:30 The financial reality of eating healthy 51:47 Using processing for good: the 'wonder bread' of the future 55:17 If I switch to low-risk food, will my health improve? 56:45 Is processed food damaging our brains' hunger signals?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim SpectorFree resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

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

Episode transcripts are available here.

Today, we’re turning our attention to allergies. 

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

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

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

🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing. With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.

🥑 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 We’ve been lied to about protein

04:05 Why protein is completely different from carbs and fat

09:05 The depressing age when you start losing muscle

14:45 Your muscles have a secret second job

17:25 Why food companies are suddenly adding protein to everything

22:25 The shocking protein intake that fuelled your biggest ever growth spurt

26:45 Why the 'optimal' amount of protein is so hard to define

33:05 The surprising truth about protein for building muscle

40:15 Most of us are already eating the 'optimal' amount of protein without trying

42:30 When eating more protein could actually be harmful

45:00 The ‘anabolic window’ myth debunked

48:50 Why 'animal protein is superior' is an outdated idea

51:16 The myth of ‘incomplete’ plant proteins

51:55 The ancient food secret our ancestors discovered all over the world

53:50 Is there an upper limit for protein in one meal?

57:25 My number one food for a high-protein breakfast

59:05 A simple pyramid for choosing the healthiest protein sources

59:55 The 'healthy' protein source that’s a class one carcinogen

01:02:55 When a protein bar is no healthier than a chocolate bar

01:04:30 Why your protein cookie could be reducing your healthy life years

01:06:20 My number one tip for health (and it’s not about nutrition)

01:08:50 The ideal daily protein target for most healthy adults

Studies:

Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition

Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition

Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity 

What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine 

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

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

Episode transcripts are available here.

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

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

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

Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements.

In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index."

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.

Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/

Timecodes

00:00 Do Omega 3s Really Protect Your Brain?

01:46 Are We Deficient in Omega 3?

02:15 Plant vs. Fish: Omega 3 Sources Explained

03:34 Are EPA & DHA Really "Essential"?

05:03 The Omega 3 Family Tree: ALA, EPA, and DHA

07:05 Plant Based Myth: Omega 3 Conversion Rates

11:00 The "Optimal" Omega 3 Level: Are You There?

12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat?

14:19 Are Omega 3s Only For Heart Health?

15:13 Why Fish Oil First Made Headlines

18:47 Why Are Omega 3s so Great for Your Heart

21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health

25:11 Omega 3s and Longevity

28:18 Omega 3s and Brain Health: The Latest Science

29:15 Dementia Risk: Omega 3 Levels in the Brain

30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression

32:41 EPA vs. DHA for Depression: The Surprising Findings

35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain?

38:40 Measuring Your Omega 3 Index: How to Get Tested

42:20 Mercury in Fish: Is it a Real Concern?

45:19 Farmed vs. Wild Salmon: What's the Difference?

48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric?

54:50 Vegan & Vegetarian Options: Algae Based Omega 3s

📚Books by our ZOE Scientists

⁠The Food For Life Cookbook⁠

⁠Every Body Should Know This by Dr Federica Amati⁠

⁠Food For Life by Prof. Tim Spector⁠

Free resources from ZOE

⁠Live Healthier: Top 10 Tips From ZOE Science & Nutrition⁠

⁠Gut Guide - For a Healthier Microbiome in Weeks⁠ 

Mentioned in today's episode⁠

Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025

The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025,

Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, Nutrients
Fish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology

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

Episode transcripts are available ⁠here⁠.

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

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

In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years. 

A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds. 

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

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Timecodes

00:00 Do your scales lie about muscle?

00:34 Do muscles stop sugar spikes?

03:45 Why muscles are hormonal powerhouses

06:10 Can you reverse cell aging?

07:20 The dangers of high blood sugar

11:05 Are you sitting down for too long?

15:05 Shocking difference in muscle scans

18:40 Is it ever too late to build muscle?

20:20 Can exercise rejuvenate your cells?

24:50 The risk of losing muscle

28:37 Should you stop weighing yourself?

31:47 Surprising truth about muscle vs. fat

33:50 Does perimenopause affect metabolism?

39:05 Where is fat really stored?

42:10 Can you lift for life by focusing on strength?

51:00 Should you check your heart before high intensity exercise?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013)

Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025)

Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024)

The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018)

Low back pain: a call for action The Lancet (2018)

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

Episode transcripts are available here.

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed. Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late.

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 Food's Influence on Breast Cancer Risk 00:47 Mammogram Limitations & Misconceptions 04:11 Shifting Mammogram Age Guidelines 10:02 Mammogram Limitations and Dense Breasts 11:56 How to Know if You Have Dense Breasts 13:23 Dr. Aliabadi's Personal Cancer Journey 15:37 Discovering a High Lifetime Risk 17:28 The Emotional Impact of Cancer Talk 19:11 The Day of Surgery and Unexpected News 22:32 The Importance of Being Your Own Advocate 25:10 A Second Mastectomy for Missed Tissue 27:00 Olivia Munn: A Public Story of Early Detection 31:00 Genetic Testing Beyond Family History 34:09 How to Calculate Your Lifetime Risk 37:25 High-Risk Patient Screening Strategies 40:02 Factors Increasing Breast Cancer Risk 43:03 Hormonal Birth Control and HRT Safety 46:00 When to See a Doctor for Lumps 49:10 The Power of Personalized 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

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

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

Episode transcripts are available here.

Today we’re talking about olive oil.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.

Quirijn shares insights from his 20-year collaboration with local researchers.

This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.

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Timecodes

00:00 Can This African Diet Transform Your Health in 2 Weeks?

02:47 What Makes African Diets Healthier Than Mediterranean?

05:17 The Mediterranean Diet: Are We Getting It Wrong?

07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge

10:37 Are These Ancient Grains the Original Superfoods?

13:17 Diet Changes That Predict Disease — Here’s How

15:58 What Pre-Western Diets Reveal About Human Health

18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro

21:00 This Fermented Banana Beer Might Boost Immunity

23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet

26:07 Can a Fermented Drink Reverse Western Diet Damage?

28:47 How Food Labels Trick You Into Thinking You're Healthy

31:38 Is Your Immune System Running on the Wrong Fuel?

34:12 These Roots Are Healthier Than Potatoes — Here’s Why

36:51 Your Porridge Is Making You Unhealthy (Without You Knowing)

39:35 What People Actually Eat on a Traditional African Diet

42:21 Pasteurised Fermented Foods — The Surprising Downside

45:06 Most People Don’t Eat Enough Fiber. Do You?

47:49 Why One Diet Doesn’t Work for Everyone

50:33 The #1 Diet Swap to Transform 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

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode
Immune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025) 

Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (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 obesity medication.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?

You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.

If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

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

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Timecodes

00:00 Introduction

03:29 What actually is high blood pressure?

05:57 Why everyone should own a blood pressure monitor

07:01 What your blood pressure reading really means

09:59 Stress and high blood pressure

11:28 The $20 gadget that can save your life

13:17 When to see a doctor

14:35 What causes high blood pressure

16:57 Salt and blood pressure

18:28 Why reducing salt didn’t work for Tim

20:09 Blood pressure medications

22:04 Why high blood pressure is so dangerous

24:20 How blood pressure quietly damages your brain

27:18 Is it too late to lower your blood pressure?

31:31 How your gut microbes affect blood pressure

34:14 Why potassium matters more than salt

36:29 How sleep, stress & saunas impact your blood pressure

38:58 The real source of excess salt in your diet

41:37 Should you switch to potassium salt?

49:30 Beetroot juice: better than salt restriction?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Studies referenced in today's episode:

Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020)

Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025)

Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025)

high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (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 resistance training.

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

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

Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.

Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.

If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.

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

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

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Timecodes:

00:00 What is inflammaging?

02:23 The biggest misconception about inflammaging

03:20 Inflammation can grumble away for decades

04:01 What cytokines in your blood really mean

05:00 Why inflammation is helpful — until it isn’t

06:19 A small rise in inflammation can last for decades

07:45 Inflammation acts like immune system hormones

08:50 Why more immune activity isn't always better

10:00 Did modern life create chronic inflammation?

12:00 Why flu is deadly for older people

13:15 Inflammation breaks down muscle and bone

15:15 Why fat tissue is fueling your immune system

16:51 Why body fat isn’t just a passive energy store

18:10 How inflammation helps cause dementia and heart disease

20:50 In your 40s? You might already be aging faster

22:03 Why menopause triggers a rise in inflammation

24:40 The gut bacteria that leak into your blood

27:15 Your muscles produce anti-inflammatory signals

28:55 Sitting too long cancels out your workout

30:44 Why walking stairs beats living in a bungalow

33:35 Janet’s one-day-a-week fast for 30+ years

34:55 10,000 steps = no inflammation?

35:57 Overweight people see the biggest benefit from exercise

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim SpectorFree resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

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

Episode transcripts are available here.

Today we’re talking about sleep.

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

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

I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.

This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.

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

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

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

Follow ZOE on Instagram.

Timecodes

Timecodes 00:00 Can you reverse sunburn in 24 hours? 00:54 The anti-aging skincare routine that actually works 02:21 Is collagen powder a scam? 03:33 Your skin renews itself every 4 weeks 05:11 70 billion microbes live on your skin 07:56 Can gut bugs really reverse hair loss? 09:12 The two ways your skin actually ages 11:03 Why your skin stops repairing itself 13:19 What makes your skin sag as you age 14:55 Can lifestyle really slow down skin aging? 16:15 The enzyme that smoking activates to destroy collagen 17:01 Does vaping wreck your skin too? 18:04 Why expensive creams don’t erase wrinkles 19:21 Why most anti-aging products don’t penetrate your skin 20:41 The skincare label trick: “appearance of wrinkles” 24:03 The white bottle effect: how packaging influences trust 27:55 The double-edged sword of sunlight 30:22 Why sunlight makes you feel amazing 32:53 Could sun exposure actually protect your heart? 35:01 Are we protecting our skin too much? 39:12 The 3 steps of a dermatologist-approved routine 42:05 Are you using enough sunscreen? (Probably not) 44:55 Should you wear SPF in winter? 50:01 The vitamin D3 sunburn recovery hack 52:58 How much is too much vitamin D?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020)

Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022)

Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016)

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

Episode transcripts are available here.

Today we’re zooming in on our gut.

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

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

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE.

By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

Follow ZOE on Instagram.

Timecodes

00:00 Can supplements actually harm your health?

02:55 Why vitamin pills can do more harm than good

05:45 The truth behind scurvy, rickets, and early nutrition

08:30 Why we’re still stuck in a post-war supplement mindset

11:15 Should you supplement if you’re not deficient?

14:00 What calcium supplements are really doing to your heart

16:50 The real reason food companies add vitamins

19:20 The problem with your diet isn’t deficiency

21:45 Why fixing your diet is harder than it sounds

24:30 Why we need a new kind of supplement

27:10 Whole plants vs powders: why structure matters

29:40 Why plant diversity is the future of gut health

32:10 What’s the difference between prebiotics and probiotics?

35:05 Inside the randomized trial testing a new gut supplement

37:45 The science behind measuring real health impact

40:00 How the gut supplement changed the microbiome

42:30 Why probiotics worked… but much less

45:10 The surprising link between microbes and mood

48:20 How much did cholesterol and inflammation improve?

51:30 Could this reshape how we supplement in the future?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim SpectorFree resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024)

Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021)

Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013)

A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024)

On calcium supplementation:

Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011)

Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019)

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 protein.

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

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

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

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process.

This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

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

Follow ZOE on Instagram.

Timecodes

00:00 How much of our food is ultra-processed?

02:24 Can UPFs increase cancer risk in children?

04:48 Why our kids get sicker, earlier

07:12 How convenience took over our food choices

09:36 Are food companies engineering addiction?

12:00 UPFs and early onset cancer

14:24 Why calorie counting misses the point

16:48 Can a mother’s diet shape her child’s future health?

21:36 Is a poor diet as harmful as smoking in pregnancy?

26:24 Preservatives vs calories: what’s more harmful?

28:48 Brand new science: not all UPFs are equal

31:12 ZOE’s new processed food risk scale 

38:24 Why UPF labels are misleading and confusing

40:48 A simple trick: how to spot UPFs on food labels

43:12 Should schools and offices be UPF-free zones?

45:36 How to shape your kids’ eating habits for life

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Trends in Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition

Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition

The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients

Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open

Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal

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 an important and growing health concern: colon cancer.

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

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

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

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence.

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

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Get Liz Earle's book A Better Second Half here

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

• Detox diets for toxin elimination and weight management: a critical review of the evidence (2014)

• Application of red light therapy for moderate‐to‐severe acne vulgaris: A systematic review and meta‐analysis (2021)

• Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review (2024)

• International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017)

• Unraveling the Puzzle: Health Benefits of Probiotics-A Comprehensive Review (2024)

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

Episode transcripts are available here.

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

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

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

I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy.

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health?

In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity.

Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress.

She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome.

This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit.

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

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00:00 Can saunas improve metabolism?

02:03 Can heat really mimic a cardio workout?

05:13 Why do I feel sleepy after a sauna?

07:33 The surprising link between heat and your heart

10:37 What cold water instantly triggers in your body

13:19 This 'good fat' burns your bad fat — here’s how

16:11 How just walking in the cold can raise your metabolism

18:57 Why a colder bedroom could transform your blood sugar

22:07 Winter swimmers vs non-swimmers — the science is clear

25:39 How short dips beat long soaks in cold water

29:12 Cold plunges activate your cell repair systems

31:37 The 30-second switch: from panic to peace

33:58 Can cold water really boost mental health?

36:07 Could gut bacteria respond to temperature?

38:53 Cold plunges and antidepressants: early findings

41:01 Cold shock vs hyperventilation — what to avoid

43:27 Is combining hot and cold better than just one?

45:36 Cryotherapy vs cold plunge — which works better?

47:19 Do cold showers actually do anything?

50:59 Why daily plunging might be too much stress

53:31 Should women cold plunge differently than men?

📚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

Mentioned in today's episode:

Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men, Cell (2021) 

Cold exposure, gut microbiota and health implications: A narrative review, Sci Total Environ (2024) 

The gut microbiota facilitate their host tolerance to extreme temperature, BCM Microbiology (2024) 

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

Episode transcripts are available here.

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

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

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

In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm.

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

👀 Unwrap the truth 👉 Try the new ZOE app

Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health.

Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference.

But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us.

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

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

Follow ZOE on Instagram.

Timecodes

00:00 write timecodes

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

• The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics (2022)

• Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019)

• Relationship between community characteristics and impact of calorie labeling on fast-food purchases

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

Episode transcripts are available here.

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

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

We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms.

If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.

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

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

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Timecodes

01:55 Quickfire questions

03:55 How depression has changed

05:34 Do you have Anhedonia?

10:05 What is high functioning depression?

12:22 3 categories you should understand

14:48 The risk of being busy all the time

17:55 How to cultivate joy and purpose

18:28 Why men are at increased risk

21:38 What is trauma?

24:14 Is depression influenced by what we eat?

26:23 Gut microbiome and brain health

27:43 You need these brain foods

30:55 How to beat stress eating

33:50 Try this trick when you eat

36:49 The power of slowing down

Get Dr Judith’s new book: UK | US

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

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

Episode transcripts are available here.

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

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

We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS.

Finally, Dr. Will shares practical strategies backed by the latest research -  from dietary changes to cutting-edge treatments - offering hope for healing and prevention.

Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.

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

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

Follow ZOE on Instagram.

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023) 

Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023)

The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020)

Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females with irritable bowel syndrome (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 the relationship between cancer treatment and exercise.

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

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

Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.

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

🌱 Try our new plant based wholefood supplement - Daily30+

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

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet. 

Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.

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

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

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

Follow ZOE on Instagram.

Timecodes

00:00 Worried about inflammation?

01:55 Listener Q&A

03:18 Is inflammation always bad?

07:28 Can inflammation cause cancer?

11:35 Does inflammation speed up aging?

13:08 How does food impact inflammation?

17:25 Gut health and inflammation

21:12 Do detox juice cleanses work?

23:25 Food #1: Green powerhouse

26:20 Food #2: As effective as ibuprofen?

28:43 Food #3: Surprising sweet treat

33:19 Food #4: Small but mighty

37:11 Food #5: A spice with a health kick!

41:59 Food #6: The BEST berries

45:35 Food #7: Essential ferments

49:07 Start reducing inflammation today 

50:55 Reduce inflammation over 30 days

53:04 How to reduce inflammation over a year

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

• Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018)
• Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
• Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021) 
• Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020)
• The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024)
• A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021)

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

Episode transcripts are available here.

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

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

For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners. 

The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors? 

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

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

Follow ZOE on Instagram.

Timecodes

00:00 Healthier than coffee?

02:15 Listener questions

03:17 What is matcha?

05:59 The same as green tea?

09:33 History of matcha

10:20 Industry marketing tricks

11:55 Why the west loves coffee

12:55 Does matcha make you alert?

14:42 How caffeine levels differ

16:53 Does matcha contain fiber?

21:37 Health benefits of matcha 

25:10 Truth about iced matcha latte 

28:59 Perfect matcha demonstration

41:55 Flavour profile of matcha

43:53 How to add matcha to food

44:35 Matcha dessert ideas

46:45 Expensive vs cheap matcha

47:33 Should you add milk?

Get Chef Koj's book 'No Sushi' here

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

🍵 Chef Koj's perfect matcha kit:

Bamboo Matcha Whisk & Scoop

Organic Japanese Matcha Green Tea Powder

Matcha Bowl

Studies referenced for today's episode

Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry

Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods

Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients

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

Episode transcripts are available here.

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

We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.

Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.

Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.

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

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

Follow ZOE on Instagram.

Timecodes

00:00 Can you you live longer with strength training?

01:57 Quickfire questions

03:37 Why bother with strength training?

07:21 New science: strength and longevity

14:32 How many workouts until I get benefits?

17:10 Workout THIS many days per week

20:22 Fast twitch vs slow twitch muscles

24:36 Designing the perfect home workout

28:26 Equipment you need at home

33:47 What is resistance exercise?

44:15 Understanding reps and sets

50:49 Do you need protein supplements?

55:20 Building muscle working from a desk

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging 

Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal 

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine 

Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology 

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

Episode transcripts are available here.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.

The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.

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

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

Follow ZOE on Instagram.

Timecodes:

00:00 Introduction

01:39 Quickfire questions

03:06 What is a carb?

07:43 Is rice healthy?

08:56 What makes sugars unhealthy?

11:49 Truth about sugar spikes

14:49 Potatoes, white rice, bread and pasta

18:44 'Big Food' industry

21:22 What is a good carb?

27:32 Effects of low carb diets

33:18 Effects on mood & energy

36:25 Tim's favourite carbs

39:48 When should you eat carbs?

41:47 Eating carbs with other foods

46:45 Should you freeze bread?

50:33 The healthiest rice

50:53 Is multigrain and wholemeal healthy?

56:20 Should you consume flour?

59:45 Easy way to improve healthy carb intake

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in  Journal of the American Medical Association

Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization

Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal

Low-Carbohydrate Diet, 2023, published in National Library of Medicine 

Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health

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

Episode transcripts are available here.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

Could optimizing your sleep significantly extend your lifespan?

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

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

But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.

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

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

Follow ZOE on Instagram.

Timecodes

00:00 No.1 anti aging hack

02:05 Quickfire questions

04:01 Bryan’s longevity protocol

06:20 Biological age markers

08:16 How to measure aging

13:40 Can AI help stop aging?

18:50 What science can we trust?

21:40 Bryan’s self-experiments

25:40 The most surprising sleep discovery

31:20 The McDonald’s diet

34:10 How to self experiment

37:15 Transfusing his son’s blood

39:50 Fecal transplants

41:26 Is Bryan’s daily diet healthy?

46:30 Truth about vitamin supplements

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases 

Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews 

Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269

Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings

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

Episode transcripts are available here.

Today we’re considering mindfulness.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.

Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.

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

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

Follow ZOE on Instagram.

Timecodes

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

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

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

She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.

Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.

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

Follow ZOE on Instagram | https://www.instagram.com/zoe/

Timecodes

00:00 Introduction

01:57 Quickfire questions

03:50 From college kid to pro-athlete

05:30 Risks of repetitive exercise

06:05 Best injury prevention tips

07:10 Prehab vs rehab

12:20 Fitness during pregnancy

17:20 Keeping fit with a family

22:12 How to workout in your 50s

24:30 How to age better

27:44 This makes you feel better instantly

29:20 The truth about core workouts

31:48 Foot strength in older age

35:40 3 ways to stick to your fitness plan

42:28 You need this everyday

46:35 Get outside for this many minutes each day

48:10 Give yourself a 90 day reset

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

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

Episode transcripts are available here.

Are meat alternatives healthy?

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

However, are these meat alternatives actually any healthier?

Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts.

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

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here

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

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

Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try.

🥑 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 The breakfast of champions?

01:40 Quickfire questions

03:17 What are oats?

05:03 Oats vs wheat

08:20 What are instant oats?

09:58 Are oats good for your heart?

12:20 ZOE’s oats experiment

19:20 Blood glucose test

25:18 What spikes blood sugar?

28:35 How the body breaks down carbs

33:25 Latest science: are oats healthy?

35:00 Oats and cholesterol

39:30 Healthy vitamins in oats

40:57 Oats vs pesticides

45:06 Is oat milk healthy?

49:30 Oatmeal recipe ideas

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

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

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

Episode transcripts are available here.

Today we tackle menstruation.

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

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

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

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

🌱 Try our new plant based wholefood supplement - Daily30+

📚 Books from our ZOE Scientists:

The Food For Life Cookbook by Prof. Tim Spector

Food For Life by Prof. Tim Spector

Every Body Should Know This by Dr Federica Amati

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

Gut Guide - for a healthier microbiome in weeks

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

Listen to the full episode here