ZOE Science & Nutrition

ZOE Science & Nutrition

ZOE

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

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

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

We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint.Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens foc

Feb 20, • 1:08:46

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

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

Today we’re talking about intermittent fasting.This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting.Is it the real deal? Or just another fad?I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evid

Feb 18, • 14:30

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

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

Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress.Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultra

Feb 13, • 1:00:54

Recap: The misunderstood function of fat | Deborah Clegg

Recap: The misunderstood function of fat | Deborah Clegg

Today we’re discussing fat.It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’.But do we really understand fat? What it does, how it forms and why its distribution changes as we age.Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of

Feb 11, • 11:47

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

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

Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you

Feb 6, • 59:18

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

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

Today we’re exploring what evolution can teach us about exercise.When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it.So, why does this conflict exist, and more importantly, how can we overcome it?Harvard Professor of Biologi

Feb 4, • 11:24

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

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

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia. As co-director

Jan 30, • 1:05:49

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

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

Today, we’re putting the spotlight on our brains.As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia.But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them?Dr William Li is here to outline the c

Jan 28, • 12:49

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

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

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down.But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—with

Jan 23, • 58:02

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

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

Today we’re discussing inflammation.We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease. It’s clearly very important, however many of us still don’t fully understand what inflammation really is.Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Facult

Jan 21, • 15:14

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

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

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

Jan 16, • 1:03:41

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

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

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago. So why should your diet be?Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this.🥑 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 o

Jan 14, • 9:56

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

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

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat?In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation

Jan 9, • 1:03:42

Recap: Simple steps to prevent dementia | Dr Claire Steves

Recap: Simple steps to prevent dementia | Dr Claire Steves

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease.So, what changes can you make today to reduce your chance of getting dementia tomorrow?Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come.🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST🌱 Try our new

Jan 7, • 11:29

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

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

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025.Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health.🥑 Make smarter food choi

Jan 1, • 1:12:03

ZOE's best health tips of 2024 - Part 2

ZOE's best health tips of 2024 - Part 2

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year.In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time. As you consider your New Year’s Resolutions and new habits, this episode will ready you with some great ideas. Why n

Dec 26, 2024 • 48:50

ZOE's best health tips of 2024 - Part 1

ZOE's best health tips of 2024 - Part 1

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health. A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on

Dec 19, 2024 • 49:25

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

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

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise.So, how can you adjust your workout routine to best support your body through this change?Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life.🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST🌱 Try our new plant based wholefood sup

Dec 17, 2024 • 16:09

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

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

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence?New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened a

Dec 12, 2024 • 1:07:14

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

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

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.So how can we introduce more spices into our meals?Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.🥑 Make smarter food choices. Become a member a zoe.com

Dec 10, 2024 • 10:43

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

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

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause. Today’s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the documentary “The M Factor: Shredding the Silence on Menopause”. She’s got a new book titled “How

Dec 5, 2024 • 1:04:26

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

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

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures.So, what can you do to keep your bones strong as you age?Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton.🥑 Make smarter food choices. Become a mem

Dec 3, 2024 • 14:03

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

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

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients.Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has

Nov 28, 2024 • 1:02:06

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

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

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new.However, our failure to manage this stress could be harming our health.Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy.🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST�

Nov 26, 2024 • 15:25

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

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

🥑 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 systemFollow ZOE on Instagram.Timecodes00:00 What did we learn from COVID?01:44 Quickfire questions04:22 ZOE's response to the pandemic10:10 5 crucial days14:06 How new symptoms were discovered23:40 Did the virus come from a lab?28:00 Wer

Nov 21, 2024 • 1:01:37

Recap: How to stop the rise of heart disease | Peter Attia

Recap: How to stop the rise of heart disease | Peter Attia

The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem.So how do we prevent a problem from occurring?Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow.🥑 Make smarter food choices.

Nov 19, 2024 • 9:29

8 foods that soothe anxiety | Dr. Uma Naidoo

8 foods that soothe anxiety | Dr. Uma Naidoo

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut.Today, we’ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people. D

Nov 14, 2024 • 1:03:15

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

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

Today we’re discussing how the food we eat can lower cholesterol.It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age.So, how can we break this trend?Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say she knows a thing or two about heart health and cholesterol.🥑 Make smarter food choices. Becom

Nov 12, 2024 • 9:52

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

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

A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery. What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases. Dr Jennifer Ashton is former Chief Medical

Nov 7, 2024 • 57:39

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

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

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch.In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging.But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much?Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE’s scientific advisory board, who has p

Nov 5, 2024 • 10:02

4 immunity tips for healthy ageing | Dr. Jenna Macciochi

4 immunity tips for healthy ageing | Dr. Jenna Macciochi

Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced. In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case for the ‘good bugs’ in our gut microbiome, the role of micronutrients and how our immune system isn’

Oct 31, 2024 • 1:02:08

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

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

Today we’re discussing why muscle strength is so important to our health.Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida. We kick off with a surprising quirk of human anatomy. Did you know that there’s one time of day when we’re all at our strongest?🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST🌱 Try our

Oct 29, 2024 • 15:38

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

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

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.  So how can parents navigate this confusing landscape? Today, we hear from two of the UK’s most-trusted nutritionists (and both paren

Oct 24, 2024 • 58:20

Recap: Tips to build better food habits | James Clear

Recap: Tips to build better food habits | James Clear

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick? Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant ba

Oct 22, 2024 • 12:45

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

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

Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle? In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause

Oct 17, 2024 • 1:05:03

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

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

Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us?In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D.Tim is scientific co-founder of ZOE and professor of epidemiology at King’s College London. Federica is head nutritionist at ZOE and author

Oct 10, 2024 • 1:02:05

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

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

Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits. So, how can we take advantage of this mushroom magic? Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Na

Oct 8, 2024 • 10:00

The surprising truth about protein shakes | Dr Federica Amati

The surprising truth about protein shakes | Dr Federica Amati

Protein-rich diets have been popular for a while. Everything from chocolate bars to ice cream is emblazoned with the promise of ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.But when it’s added as an extra ingredient, along with additives, emulsifiers and sugar - is it really helping our muscles grow?Today, Dr. Federica Amati - Head Nutritionist at ZOE - explains the simple truth about protein bars and sh

Oct 3, 2024 • 24:56

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

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

Today we’re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they’re having on our health.  But why are these foods so addictive? Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken. 🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST 🌱 Try our new plant based wholefood supple

Oct 1, 2024 • 14:33

Simple ways to improve gut health | Dr. Karan Rajan

Simple ways to improve gut health | Dr. Karan Rajan

Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms.On this episode, we’re joined by Dr Karan Rajan. When Karan’s not teaching his 10 million social media followers about common medical myths, he’s an NHS surgeon, operating on peop

Sep 26, 2024 • 1:04:34

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

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

Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings?Or are we jumping out of the frying pan and into the fire? Professor Sarah Berry is here to explain the science of sugar.🥑 Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily30+*Naturally high

Sep 24, 2024 • 10:13

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

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

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They’ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge. Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the

Sep 19, 2024 • 1:03:40

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

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

Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate - killing off our good bacteria and impacting our gut health too. Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome? Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking anti

Sep 17, 2024 • 16:11

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

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

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils.So why is there so much fear? And are any of the accusations true?In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they’re toxic. Sarah Berry is a professor in the Department of Nutritional Sciences at

Sep 12, 2024 • 1:07:05

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

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

Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee.We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health?Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand.Learn how your body responds to food 👉 zoe.com for 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily30+*Naturally high in copper which contributes to normal energy yieldi

Sep 10, 2024 • 10:54

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

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

Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms.Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very per

Sep 5, 2024 • 1:11:16

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

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

Bread has been a staple of our diet for literally thousands of years. Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner. But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health.Learn how your body responds to food 👉 zoe.com/podcast for 10% off🌱 Try our new plant based wholefood supplement - Daily30+*Naturally high in copper which co

Sep 3, 2024 • 14:57

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

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

Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh’s new book ‘How to Eat 30 Plants a Week’ explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious. Joining Hugh is Tim Spector - professor of genetic epid

Aug 29, 2024 • 1:08:47

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

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

You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier?Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science.Learn how your body responds to food 👉 zoe.com/podcast for 10% off🌱 Try our new plant based wholefood supplement - Daily 30*Naturally high in

Aug 27, 2024 • 13:55

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

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

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.  Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block – the CGM – can tell us and why blood sugar levels are only one part of the picture of our health. Jessie is a bestselling autho

Aug 22, 2024 • 54:10

Recap: Why nuts make you healthier | Professor Sarah Berry

Recap: Why nuts make you healthier | Professor Sarah Berry

Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she’s here to tell us the healthiest way to incorporate them into your diet.She'll also tell us about a new discovery that’ll help when you’re reading the nutrition information on the back of a nut packet.Learn how your body responds to food 👉 zoe.com/podcast for 10%

Aug 20, 2024 • 8:47

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

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

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.  In today’s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies. Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.  Gideon

Aug 15, 2024 • 1:12:27

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

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

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.  As many of you long term listeners will know, ZOE ran the world’s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I’m talking about improved blood sugar control, heart health, and mood.  But practically, how do you get started with fasting? Learn how your body responds to food 👉 zoe.com/podca

Aug 13, 2024 • 12:47

How to lower cholesterol in 10 days | Dr. Sarah Berry

How to lower cholesterol in 10 days | Dr. Sarah Berry

Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the science of cholesterol, drawing from ZOE’s 2021 PREDICT study, which explored its link to the gut microbiome.Dr. Sarah Berry explains the differences between ‘good’ and ‘bad’ cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels.Sarah is a professor in the Department of Nutritional Sciences

Aug 8, 2024 • 58:28

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

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

There seem to be good arguments for and against eating dairy. But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions.In this episode, our two resident professors join us to unpack what the science says about dairy and your health. Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists:- Food For Life by Prof. Tim Spector- Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us

Aug 6, 2024 • 15:13

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

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

Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value.In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant ant

Aug 1, 2024 • 1:11:28

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

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

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story. Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists:- Food F

Jul 30, 2024 • 12:04

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

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

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be the leading cancer-related death in this age group. In today’s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame. Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps y

Jul 25, 2024 • 1:05:34

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

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

Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don’t worry, you don’t have to become an Olympic Weightlifter to do it. Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by D

Jul 23, 2024 • 14:35

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

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

Did you know you can build muscle just as effectively with plant protein as with animal protein? In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension. In today’s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins

Jul 18, 2024 • 1:12:08

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

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

Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li. Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about. Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resource

Jul 12, 2024 • 11:41

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

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

Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe? In today’s episode, Jonathan and Federica uncover the surprising truth about emulsifiers in our food. We learn the science behind emulsifiers, their impact on health, and the rising concerns over there extensive use in ultra-processed foods. Dr Federica Amati is a King’s College London researcher and a registered nutritionist. She is also a lecturer and Nutrition Topic Lead at

Jul 11, 2024 • 27:43

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

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

Today we’re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods. Professor Tim Spector is here to tell us how to avoid giving these to our families. Learn how your body responds to food with ZOE 👉 start here 📚 Books from our ZOE Scientists: - Food For Life by Prof. Tim Spector - Every Body Should Know This by Dr Federica Amati Mentioned in the episode: Dirty Dozen and Clean 15 Have feedback or a topic you'd like us to cover? Le

Jul 5, 2024 • 10:20

Can NASA research help fight cancer? | Dr Jessica Scott

Can NASA research help fight cancer? | Dr Jessica Scott

What do astronauts and cancer patients have in common?  Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decades of NASA research is being used to help the recovery of cancer survivors. New research challenges the traditional notion that you should rest during cancer treatment. Instead, Jessica’s studies into exercise could hold the key to a long and healthy life post-diagnosis.  Dr Jessica Scott started her career at NASA where she spent 7 years designing e

Jul 4, 2024 • 52:48

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

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

Obesity is a physiological condition that can be managed with the right education and treatment. In today's episode, Dr. Louis J. Aronne, a leading expert in obesity research, sheds light on the science behind weight management and obesity treatment. Dr. Aronne dives into groundbreaking weight loss medications. He also explores how lifestyle and eating habits affect long-term health and why medications combined with dietary changes can unlock transformative results. Louis J. Aronne, M.D. is a le

Jun 27, 2024 • 58:08

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

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

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Eating and sleeping at the right time are important tools to help us align our circadian rhythms and reduce our risk of chronic disease.  In this episode, circadian rhythm expert Prof. Satchin Panda will tell us how light and food act as master regulators of our body clock, how aligning our lifestyles with our body clock can improve our health, mood an

Jun 20, 2024 • 51:14

Remembering Michael Mosley: 4 habits that changed his life

Remembering Michael Mosley: 4 habits that changed his life

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023: If you had to do just one thing to improve your health, what would it be? Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector,

Jun 13, 2024 • 51:08

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

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

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns.  In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them

Jun 6, 2024 • 1:00:19

Menstruation: Science, medicine and mythology

Menstruation: Science, medicine and mythology

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “The internet’s gynecologist” Dr. Jen Gunter is here to usher in a new era where people understand – and can advocate for – what they need as their body changes each cycle. Jonathan is joined by Dr Sarah Berry and Dr Jen Gunter to get a better understanding of our body's behavior during the menstrual cycle. Jen will provide you with her period toolkit a

May 30, 2024 • 55:03

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

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

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain function is critical, illuminating the profound impact that heart health has on preventing dementia. Dr. William Li, an expert in cardiovascular and metabolic health. He reveals how caring for our heart is not just about longevity but maintaining sharp, effective brain function as we age. His groundbreaking work has impacted more than seventy disea

May 23, 2024 • 1:13:23

How inflammation could age you with Prof. Philip Calder

How inflammation could age you with Prof. Philip Calder

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflammation can be a catalyst for chronic ailments, like heart disease, type 2 diabetes, autoimmune disorders, rheumatoid arthritis, and obesity. What we eat can influence our inflammatory responses and contribute to chronic, low-grade inflammation. In today’s episode, Prof. Philip Calder helps us understand the science behind inflammation, how it impact

May 16, 2024 • 1:00:52

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

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

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health. Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages. Sarah and Mary Claire describe practical strategies f

May 9, 2024 • 1:08:16

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

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

In today’s episode we’re uncovering the medicines hiding in your kitchen.  Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore the incredible health benefits of spices. From controlling blood sugar to soothing a sore throat, we’ll discover what the latest research says about household favorites including ginger, cinnamon and cloves.  Kanchan Koya is a food scientist, founder of the spice-centric food blog Chief Spice Mama and author of the cookbook ‘100 Recipes with Healing Spic

May 2, 2024 • 1:00:06

Foods for every decade of life with Dr. Federica Amati

Foods for every decade of life with Dr. Federica Amati

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years? In today’s episode, we learn that it's never too late to change your diet for the better. Dr. Federica Amati, ZOE’s Head Nutritionist, dives into the unique nutrition needs at every life stage. From the golden windows of opportunity that can transform your health, to practical food recommendations for adolescence, adulthood and beyond, Dr. Amati gives tips to enhance your wellbeing. Dr.

Apr 25, 2024 • 1:11:27

What to eat to avoid osteoporosis

What to eat to avoid osteoporosis

Every 12 years, our skeletons undergo a complete transformation. Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence. In today’s episode, Jonathan, Tim and Cyrus ask the question: How can under

Apr 18, 2024 • 1:08:14

The TRUTH about intermittent fasting

The TRUTH about intermittent fasting

What we learned from the world’s biggest intermittent fasting study. Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss. In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating. Gin shares essential tips for beginners and explains

Apr 11, 2024 • 1:00:33

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

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

Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm. As we get older, we tend to lose muscle, making us more prone to falls and less able to live independently. Though we can't stop aging, staying active helps keep our muscles strong and our bodies healthy for longer. Prof. Karyn Esser is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to h

Apr 4, 2024 • 1:04:40

Stop dementia before it starts

Stop dementia before it starts

How early should you start taking dementia seriously? Here’s 5 things you can do now to reduce dementia risk today. Professor Claire Steves and Jonathan Wolf explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia. Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s al

Mar 28, 2024 • 53:22

Three ways to prevent diabetes with Professor Naveed Sattar

Three ways to prevent diabetes with Professor Naveed Sattar

In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it.  In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects. Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes

Mar 21, 2024 • 54:35

The truth about SIBO with Dr. Will Bulsiewicz

The truth about SIBO with Dr. Will Bulsiewicz

Do you know what SIBO is and how it could be affecting your health? In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog.  Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for? Dr. Will Bulsiewicz is board-certified in int

Mar 14, 2024 • 26:47

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

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

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men.  In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause. Ready to transform you

Mar 7, 2024 • 1:01:07

Coffee's hidden health benefits

Coffee's hidden health benefits

If you thought coffee was just a caffeine kick, think again. Prof. Tim Spector & coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health. Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even div

Feb 29, 2024 • 1:09:07

Live more healthy years

Live more healthy years

Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in longevity, and he’s studied the longest living people on earth. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving. In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healt

Feb 22, 2024 • 1:02:06

The surprising truth about histamine intolerance

The surprising truth about histamine intolerance

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.  But what is “histamine”? It’s a vital chemical that our bodies produce, and it plays a role in a number of functions that support our health.  Histamine intolerance seems to be increasingly common, but it’s difficult to diagnose. Some people may not be aware that they have it or how to treat it. In today’s episode of ZOE Science & Nutrition, Jonathan speaks with Dr. Will Bulsiewicz

Feb 15, 2024 • 31:25

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

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

Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats. In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others. You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope. Are you ready

Feb 8, 2024 • 1:00:37

Mushrooms as medicine: Uncovering the health secrets of fungi

Mushrooms as medicine: Uncovering the health secrets of fungi

They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievable, benefits to our health. Certain species of fungi are currently used to treat conditions ranging from cancer to depression.  The love of mushrooms (or mycophilia) has grown in recent years. And at the heart of this movement is biologist Dr. Merlin Sheldrake, author of the bestseller Entangled Life: How Fungi Make Our Worlds, Change Our Minds and Sha

Feb 1, 2024 • 58:04

What to eat for your health - according to science

What to eat for your health - according to science

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

Jan 25, 2024 • 1:00:15

The truth about the Mediterranean diet

The truth about the Mediterranean diet

Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover these diets' true impact on your health. Today, we’re talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil. However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intim

Jan 24, 2024 • 20:26

Does calorie counting improve your health?

Does calorie counting improve your health?

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today, we’re talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss. While seemingly straightforward, the practical application of calorie counting can prove chal

Jan 23, 2024 • 13:03

The carnivore diet exposed: Healthful or harmful?

The carnivore diet exposed: Healthful or harmful?

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol. Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this wa

Jan 22, 2024 • 13:42

Does the paleo diet hold the secret to health?

Does the paleo diet hold the secret to health?

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out the true impact of these diets on your health. Today, we’re talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods. However, the diet often involves consuming increased amounts of saturated fats, primarily from meat.

Jan 21, 2024 • 10:36

Are low-fat diets bad for your health?

Are low-fat diets bad for your health?

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain. However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined gra

Jan 20, 2024 • 13:08

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

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

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss. Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being not

Jan 19, 2024 • 12:09

How to master healthy eating habits with James Clear

How to master healthy eating habits with James Clear

Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick? In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healthier lives.  James Clear is a writer, speaker, and author of the number-one New York Times bestselle

Jan 18, 2024 • 1:05:59

The best exercise to improve your health

The best exercise to improve your health

Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone. Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always possible to incorporate exercise. In today’s episode of ZOE Science & Nutrition, Jonathan and Andy ask

Jan 11, 2024 • 50:09

Inflammation and your gut: Expert guidance to improve your health

Inflammation and your gut: Expert guidance to improve your health

Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further! In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts to different foods and overall well-being. We learn about microbial diversity and its pivotal role

Jan 4, 2024 • 1:00:26

How to eat in 2024: 7 essential strategies

How to eat in 2024: 7 essential strategies

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.  In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enjoyment of what you eat.  Dr. Sarah Berry is an associate professor in the department of nutritional

Jan 1, 2024 • 1:13:47

10 tips to help you live healthier: Part 2

10 tips to help you live healthier: Part 2

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health. Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips to help you live and eat healthier.If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Dow

Dec 28, 2023 • 34:11

10 tips to help you live healthier: Part 1

10 tips to help you live healthier: Part 1

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health. Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more. These are evidence-backed tips to help you live and eat healthier.If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your pers

Dec 21, 2023 • 35:10

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

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

Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?   In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health. Professor Walter Willett, from the Harvard T. H. Chan School of Public Health, is the world's most

Dec 14, 2023 • 1:18:39

Could this diet solve your gut issues?

Could this diet solve your gut issues?

Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods. How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?  In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for you.  If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off

Dec 7, 2023 • 25:10

How body fat impacts health and aging

How body fat impacts health and aging

As we age, the distribution of our body fat changes, particularly around menopause.   Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health. In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distributed where it is, and explore the differences in fat distribution between men and women.  Deborah Clegg

Nov 30, 2023 • 55:18

Exercise myths busted: Practical steps to sustain your health

Exercise myths busted: Practical steps to sustain your health

Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process. The good news is that you can achieve the benefits without feeling like you're "exercising." In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches us how exercise impacts our health and how learning from our evolution can unlock the secrets of a lo

Nov 23, 2023 • 1:07:27

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

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

We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership.  Participants used personalized nutrition advice to try to improve their health — and the results are fascinating.  In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this trial? If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program. Follow ZOE on Instagram. Timecodes 01:03

Nov 16, 2023 • 1:03:19

How to prevent heart disease, according to science

How to prevent heart disease, according to science

Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths. But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us.  In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we can do to reduce our chances of getting heart disease.  If you want to uncover the right foods for

Nov 9, 2023 • 55:22

The surprising truth about lectins

The surprising truth about lectins

What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story. In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods containing these misunderstood compounds. Will is a board-certified gastroenterologist with 14 year

Nov 2, 2023 • 25:19

Aging and longevity reimagined: Is mindfulness the secret?

Aging and longevity reimagined: Is mindfulness the secret?

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?  These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this. In this episode, discover how to harness your mind-body connection to enhance your well-being. Ellen Langer is an American professor of psychology at Harvard University. In 1981, she became the first woman ever to be tenured in psych

Oct 26, 2023 • 56:50

Resistance training: How to stay strong as you age

Resistance training: How to stay strong as you age

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.  When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Schoenfeld tells us how. And it’s easier than you might think! In today’s episode of ZOE Science & Nutr

Oct 19, 2023 • 47:26

The surprising link between dementia and oral health

The surprising link between dementia and oral health

More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease.  The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health? In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: How does the health of your oral cavity shape your general health? Dr. Alp Kantarci is a professor, scientist, dentist, oral health researcher, periodo

Oct 12, 2023 • 54:43

Unlock longevity: Dr. Peter Attia's essential strategies

Unlock longevity: Dr. Peter Attia's essential strategies

Dr. Peter Attia doesn’t want a slow death. He doesn’t want his final years to be defined by poor mental and physical faculties that only worsen as the years roll by. But, by making changes to his lifestyle today, he’s taking control of his health tomorrowIn today’s episode of ZOE Science & Nutrition, Jonathan and Peter ask: How can you maintain your health as you age? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguideIf you want to uncover the right f

Oct 5, 2023 • 49:06

Cardio exercise: How much do you really need?

Cardio exercise: How much do you really need?

Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true? Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office. D

Sep 28, 2023 • 18:46

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

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

Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being. However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their heads.  Here at ZOE, we’ve transformed our understanding of this bustling microbial world, where both “g

Sep 21, 2023 • 1:03:19

The shocking damage ultra-processed foods cause to your brain

The shocking damage ultra-processed foods cause to your brain

There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake. Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being. When most of our calories come from ultra-processed foods, the risk of chronic physical and mental health conditions escalates. Scientists are now uncovering the intrica

Sep 14, 2023 • 53:55

Food before exercise: What does science say?

Food before exercise: What does science say?

Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first? The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health. In today’s short episode of ZOE Science & Nutrition, Jonathan and Professor Javier Gonzalez ask: Should we exercise on an empty stomach? If you

Sep 7, 2023 • 12:19

Skin aging and acne: What you should do

Skin aging and acne: What you should do

As a listener to this show, you’ve probably heard of the gut microbiome. But did you know that your skin has its own microbiome?  Recent evidence suggests that these microbiomes are vital for our skin health. So, what should we do? Which foods make an impact?  And if we want our skin to look healthier, how about those collagen supplements that many of you have asked us about?  In today’s episode, our guest is Dr. Justine Kluk, a consultant dermatologist with a specialist interest in acne. Justin

Aug 31, 2023 • 1:00:35

The great calorie deception: Are food labels misleading?

The great calorie deception: Are food labels misleading?

Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating? It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling. In today’s episode, Jonathan and Dr. Sarah Berry ask: How exactly do we measure calories, and is calorie counting actually effective? Download our FREE guide — Top 10 Tips to Live Healthier: https://

Aug 24, 2023 • 21:15

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

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

Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening. In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his own gut bacteria. Jonathan’s joined by Dr. Will Bulsiewicz and Prof. Tim Spector, who explore the i

Aug 17, 2023 • 54:18

Butter vs. margarine: What does science say?

Butter vs. margarine: What does science say?

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years. In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah ask: Which is healthier, butter or margarine?  Download our FREE guide — Top 10 Tips to Live

Aug 10, 2023 • 23:56

Healthy aging: The surprising power of your social life

Healthy aging: The surprising power of your social life

Unfortunately, many of us spend our later years in poor health. But is this avoidable? And can we actually increase our healthy years? While aging is inevitable, there are steps we can take to minimize its effects on our health. And surprisingly, some of these steps have nothing to do with exercise or diet. Simply spending time with others can provide countless benefits to us as we age. But how can we maintain these connections? Does retirement affect our social interactions? And can attitude al

Aug 3, 2023 • 45:38

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

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

We’ve all had unpleasant toilet experiences in our time. It can be distressing to deal with and not something we like talking about.  But when does normal diarrhea become chronic? And when do we need to seek medical care?  In today’s episode, Jonathan and Dr Will ask what is chronic diarrhea and how can we rule out something more serious? Will also shares tricks of the trade to ease your symptoms and tells us how our amazing guts work to keep our whole body healthy. Download our FREE guide — Top

Jul 27, 2023 • 19:08

The truth about organic food - according to science

The truth about organic food - according to science

What does "organic" food mean? And how do you know if something's organic? Of course, foods tell you if they're organic in massive letters on the packaging. And they cost way more. But what makes a food organic? Is eating organic better for your health? And are the benefits worth the expense? Luckily, Professor Tim Spector is here today with answers. Tim is one of the world's top 100 most cited scientists, a scientific co-founder of ZOE, and the author of the bestselling book Food for Life: The

Jul 20, 2023 • 36:21

What’s the best natural sugar substitute?

What’s the best natural sugar substitute?

Get science-based nutrition advice delivered straight to your inbox. https://bit.ly/46BPTYz  Are you trying to eat less sugar? If you are, you might have tried a natural sugar alternative. Stevia, robinia honey, coconut sugar, agave… the list of these table sugar replacements seems to be growing day by day. But what even are these alternatives? Are they really natural? And do they offer us a healthier way of getting that sweet taste? In today’s short episode of ZOE Science & Nutrition, Jonathan

Jul 13, 2023 • 14:10

Is dairy good or bad for you?

Is dairy good or bad for you?

Decades ago, there were reams of adverts instructing us to drink our milk so we don’t break our bones. But in the decades since, public opinion toward dairy is very different, and the scientific community has largely debunked these ideas.  Many of the health-conscious among us choose to avoid it altogether. Our reasons range from a belief that dairy leads to inflammation, to acne, or even to an increased risk of heart attack due to high levels of saturated fat.  But have we fallen into the same

Jul 6, 2023 • 35:23

The truth about menopause supplements

The truth about menopause supplements

More than half of women who go through menopause find its symptoms distressing. In fact, 10% leave their jobs because of the burden. It’s no wonder that a huge selection of supplements claim to relieve menopause’s unpleasant effects. But do they actually work? Which products are backed by clinical evidence, and which are just “menowashing”? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Sarah Berry ask: What’s the evidence behind menopause supplements? Follow ZOE on Instag

Jun 29, 2023 • 15:36

How snacking impacts your health

How snacking impacts your health

Evidence shows that all over the world, people are snacking more — with the United Kingdom and the United States leading the way in unhealthy snacking habits.  But what exactly counts as a snack? And is all snacking unhealthy? Snacking can be a confusing and controversial topic. There are various opinions and myths about what's good for you. Many people struggle to make healthy choices, while others may be unaware of the impact of snacking habits on their gut health and overall well-being. In to

Jun 22, 2023 • 1:00:53

How to stop diarrhea and what NOT to do

How to stop diarrhea and what NOT to do

We’ve all wrestled with diarrhea at some point. It comes in many forms. And being able to read these differences can help us understand what’s going on inside us and how we should treat it.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the health risks associated with diarrhea, and how can we treat it?  Follow ZOE on Instagram. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition

Jun 15, 2023 • 17:47

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

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

How much do you know about menstrual cycles? About half of us are more informed than the other half. The menstrual cycle has great significance, affecting various aspects of health. And more than 90% of people who get their periods experience premenstrual symptoms. However, misconceptions and limited understandings abound, leaving many people in the dark. In today’s episode, we’re joined by Hazel Wallace. She’s a medical doctor, nutritionist, and author of The Female Factor. She’s here to give u

Jun 8, 2023 • 56:36

Conquer IBS: 3 steps to healthier digestion

Conquer IBS: 3 steps to healthier digestion

Irritable bowel syndrome (IBS) is a lot more common than you might think. In fact, it affects 1 in 10 people globally. Yet there are still a lot of questions about why it occurs and how best to treat it.  Could new research connecting gut health to mental health help us unravel its mysteries? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What exactly is IBS, and how does it connect to our brains?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download

Jun 1, 2023 • 21:58

Protein & exercise: The secrets of healthy aging?

Protein & exercise: The secrets of healthy aging?

As we age, our bodies undergo numerous changes, including a decline in muscle mass and cognitive function. For many of us, exercise and diet play crucial roles in maintaining our health and well-being.  But how can the protein we eat affect our abilities to exercise and stay healthy as we age? It can be difficult to separate fact from fiction when it comes to the effects of protein. How much do we need? Is it better to eat protein before or after exercise? And what roles do protein and exercise

May 25, 2023 • 56:01

The surprising health impact of eating too fast

The surprising health impact of eating too fast

We’ve probably all been reprimanded for eating too fast at the dinner table or suffered the dreaded “itis” from eating way too much food at a family gathering. Our society and the systems we’ve developed to feed it have ballooned to such a point that they easily override our natural bodily systems that tell us when we’ve had enough to eat.  When nearly 50% of the United States population is projected to have obesity by 2030, can something as simple as changing the speed with which we eat really

May 18, 2023 • 19:25

HRT for menopause: is it safe?

HRT for menopause: is it safe?

Menopause is a time of significant hormonal changes which can lead to a range of symptoms that can severely impact quality of life for many women. So, a drug that promises to reduce these symptoms is incredibly welcome, but it has been steeped in controversy. HRT (Hormone replacement therapy) has been widely debated, with conflicting information about its effectiveness, with some suggesting HRT is outright dangerous. In fact, a massive study twenty years ago linked it to an increased risk of bre

May 11, 2023 • 48:44

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

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

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode:

May 4, 2023 • 19:22

How ultra-processed foods wreak havoc on your body

How ultra-processed foods wreak havoc on your body

Ultra-processed foods have become ubiquitous in modern diets. Many of us eat them regularly without understanding their potential impacts on our health.  From hidden additives to addictive properties, these highly processed foods can pose risks.  Navigating the complex world of ultra-processing can be challenging, and many people struggle to understand what to avoid, how to break unhealthy habits, and make positive changes to their health. In today’s episode, Jonathan is joined by a special gues

Apr 27, 2023 • 58:18

Why eating nuts makes you healthier, according to science

Why eating nuts makes you healthier, according to science

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If nuts are so full of fat, can they really be good for us? There is no shortage of variety when it comes to the mighty (yet humble) nut and the ways we consume them. Dried, chopped, made into butter or roasted (over an open fire, anyone?) these little guys provide the nutrients our brains and bodies need in surprisingly high quantities. From industrially farmed to indigenously hand-harvested, the story of these nuts is

Apr 20, 2023 • 15:49

Protein: are you getting enough?

Protein: are you getting enough?

Proteins, carbs, and fats … most people understand what the last two are. Carbs are sugars, and fat is, well, fat. It's protein that’s so important to our diets, but so often misunderstood — by the general public, that is. Since the 1950s and 1960s, scientists have been measuring how protein affects our performance, how it supports and maintains the body’s structure, and how best to incorporate it into our diets.  From big steaks to protein shakes, tofu to seitan, protein is more available now t

Apr 13, 2023 • 46:57

Trans fats: how worried should you be?

Trans fats: how worried should you be?

Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.  So, based on the latest science, just how worried should we be? Listen to today’s short episode of ZOE Science & Nutrition to find out.  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Hydrogenation of Unsaturated Fats and Trans Fat

Apr 6, 2023 • 15:22

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

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

A miracle weight loss drug that’s approved in the US and the UK and has few side effects? Ozempic is going viral on social media. Users are posting dramatic before and after pictures of their weight loss. An Ozempic trend is allegedly blossoming in Hollywood, and famous personalities like Elon Musk claim to have taken it.  Many remain doubtful, dismissing the craze as just another internet scam preying on people’s insecurities. However, earlier this month - semaglutide - the drug’s active ingred

Mar 30, 2023 • 53:02

Nightshade vegetables: hazard or health food?

Nightshade vegetables: hazard or health food?

Nightshade vegetables — even the name is ominous. Some people believe they exacerbate arthritis and can cause inflammation. So, should we avoid them? In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: What are nightshade vegetables, and how can they benefit our bodies? Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: Potato glycoalkaloids and adverse effects in humans: an ascending dose study  Effect

Mar 23, 2023 • 15:28

Michael Mosley: 4 habits that changed his life

Michael Mosley: 4 habits that changed his life

If you had to do just one thing to improve your health, what would it be? Our busy lives mean it can be difficult to keep up healthy habits, and with so much conflicting advice out there it’s tricky to separate fact from fiction. In today’s episode, Jonathan is joined by medical doctor, journalist, and presenter Michael Mosley, who is alongside ZOE regular Tim Spector, to discuss Michael’s four key habits to improve our health.  Michael’s latest book ‘Just One Thing’ explores these habits and ha

Mar 16, 2023 • 51:24

Everything you've heard about lactose is wrong

Everything you've heard about lactose is wrong

Lactose is usually only discussed in the context of intolerance. This intolerance can make us feel bloated, gassy and uncomfortable. But from cow’s milk to yoghurt and even breast milk, lactose is everywhere! So, can it really be that bad for us? In today’s short episode of ZOE Science & Nutrition, we’re joined by Dr Will B. to find out.  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced

Mar 9, 2023 • 15:12

Best of gut health - anniversary edition

Best of gut health - anniversary edition

Gut health is a topic we talk about a lot at ZOE. The gut doesn’t just fight disease, it boosts our mood, processes energy and so much more. Today’s bonus episode journeys through everything we’ve learnt about gut health so far. And what a myth-busting journey it is! In this episode, Jonathan delves into the microbiome, highlighting the most useful tips from conversations with ZOE’s U.S. Medical Director and resident gut health expert, Will Bulsiewicz, and Tim Spector, one of top 100 most cited

Mar 7, 2023 • 33:10

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

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

If you were to ask Siri, Alexa, or ChatGPT for medical advice right now, that would be a terrible idea.  But with recent developments in technology, this looks set to change. AI has become more intelligent, wearable devices - more accurate, and personalized medicine - increasingly mainstream. But is any of this safe? Should we really trust machines with our health? And will any of this actually happen? In today’s episode, Jonathan speaks to Eric Topol to explore how artificial intelligence may t

Mar 2, 2023 • 45:19

Eggs: are they good for me?

Eggs: are they good for me?

Eggs are nutrient-dense and have a long shelf life. Compared with many other protein sources, they’re on the cheaper side. But they’re not as popular as they used to be. And a lot of this comes down to a debate about cholesterol. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What’s the truth about eggs? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Episode transcripts are

Feb 23, 2023 • 16:30

How to maximize health in your later years

How to maximize health in your later years

Why do some people remain fit and healthy in their later years while others become increasingly frail?   Researchers from Kings College London have been following thousands of twins for 30 years in an effort to understand how each of us ages differently. And some of their findings will surprise you! In today’s episode, Jonathan speaks to Claire Steves to better understand what all this means, shedding light on how aging works and what we can do about it: Dr. Claire Steves is a senior lecturer a

Feb 16, 2023 • 44:56

The ultimate guide to constipation

The ultimate guide to constipation

The formal definition for constipation is ‘Having fewer than three bowel movements per week’. But, did you know that you can have a bowel movement every day and still be constipated? Recent data has shown that a quarter of people worldwide have at one point reported symptoms, suggesting that there is so much more to constipation than simply infrequent bowel movements. In today’s short-ish episode of ZOE Science & Nutrition, Jonathan and Will attempt to dispel some misconceptions about constipati

Feb 9, 2023 • 20:13

How to eat well on a budget

How to eat well on a budget

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking.  For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money.  So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ult

Feb 2, 2023 • 44:37

Signs of an unhealthy gut

Signs of an unhealthy gut

Our gut helps fight disease. It processes energy for us and boosts our mood. So, having a healthy gut is extremely important – but there’s still a lot we don’t know. Gut biome tests are a new, exciting technology, but are they the be-all and end-all for dietary decision-making? And are there simpler ways — and tastier ways, perhaps — to tell what’s happening inside our bodies? In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr. Will ask: What are the signs of an unhealthy gut?

Jan 26, 2023 • 20:55

How to improve blood sugar control with exercise

How to improve blood sugar control with exercise

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve.  Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.  We can control our blood sugar through what and how we eat. But something else affects our blood sugar — physical activity. Exercise has a profound effect on your blood sugar response. Together with your food choices, be

Jan 19, 2023 • 45:56

Foods to lower your cholesterol

Foods to lower your cholesterol

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease. Medication is a common fix, but it comes with side effects. So, today we’re looking at how much changing our diets can help.  In this short (ish) episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can we lower our cholesterol by changing our diets?  Follow ZOE on Instagram: https://www.instagram.c

Jan 12, 2023 • 19:41

Should we be worried about strep A?

Should we be worried about strep A?

This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe.  The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks. So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families? In today’s episode, Jonathan is joined

Jan 5, 2023 • 45:40

Should we be worried about strep A?

Should we be worried about strep A?

This year, cases of an invasive bacterial infection are rising earlier than usual in the US, the UK and other countries across Europe. The group A Streptococcus bacteria - commonly known as Strep A - usually only causes mild illness. However, things have become severe in some cases, with several children dying in recent weeks.So, should we be worried? And what symptoms should we look out for to help us identify this illness in ourselves and our families?In today’s episode, Jonathan is joined by

Jan 5, 2023 • 45:40

How to make New Year’s resolutions stick

How to make New Year’s resolutions stick

Welcome to 2023! Whether you partied last night or went to bed early, we’re all in the same boat: a new year means thinking about new year’s resolutions.  This tradition dates back 4000 years, so it’s certainly stood the test of time. But are new year’s resolutions a good idea? Or simply a get way to set yourself up to fail?  Perhaps science has something to say about this. In this episode, Jonathan speaks with Tara Swart and Sarah Berry, who share techniques that will give you the best chance o

Jan 1, 2023 • 45:36

The health benefits of eating together

The health benefits of eating together

You might think what you eat and when are the only factors that play into the health of your diet. But recent research has shown that who you eat with can also play a role. And it could even make your food taste better! In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Can eating with other people really improve your food?  Studies referenced in today’s episode:  Associations of family feeding and mealtime practices with children's overall diet quality, published in A

Dec 29, 2022 • 12:54

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

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

What should I have for dinner? A question you no doubt ask yourself daily. But I bet you don't spend too long coming up with an answer. ZOE's scientific co-founder, Tim Spector, has been trying to answer this question for a decade. If you're a regular listener, you probably know him well. Five years ago, he published the best-selling book, The Diet Myth, and just last month, he released the follow-up, Food for Life, the New Science of Eating Well.  In this episode, you'll hear a chapter from the

Dec 22, 2022 • 28:06

Should you worry about gluten?

Should you worry about gluten?

The last decade saw a rise in gluten-free diets. But the number of us with diagnosed gluten intolerance each year hasn’t changed. Eliminating gluten is the only treatment for those with celiac disease, but the rest of us could be doing more harm than good by embracing ultra-processed, gluten-free foods.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Should you be worried about gluten? Studies referenced in the episode:  ‘Health Benefits and Adverse Effects of a Gl

Dec 15, 2022 • 13:54

The secrets of good sleep

The secrets of good sleep

We all know how good it feels to drift into deep sleep and wake up feeling refreshed.  The positive effects of a good night’s sleep affect every aspect of our lives. We feel energetic, focused, and ready to take on the day’s challenges.   But the long-term effects of bad sleep are less known. It turns out, they have a huge impact on our health and even how long we live.   In this episode, Jonathan speaks with Prof. Matthew Walker to learn what the latest science says about improving our sleep —

Dec 8, 2022 • 50:55

Heartburn: why it happens and what you can do

Heartburn: why it happens and what you can do

The acid in your stomach is so powerful it can dissolve metal. Luckily, your stomach is fine-tuned to deal with its acidic fluid, but the rest of your body isn’t quite as hardy. So, if acid escapes from your stomach and reaches your esophagus, it can cause a painful sensation in the chest — this is heartburn. It isn’t rare, with more than 1 billion people suffering from it globally.  In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: Why do we get heartburn, and what’s

Dec 1, 2022 • 13:04

The truth about vitamin supplements

The truth about vitamin supplements

Good information about vitamins is hard to find. With over 70% of Americans and 40% of Brits using them, it's a hugely lucrative market, which means numerous voices in the media and online pusing a pro-vitamin agenda. All without the scientific evidence to support their claims.  So do we need vitamins to lead a healthy life? Or could these supplements actually cause serious health complications? In this episode, Jonathan speaks with Prof. JoAnn Manson and Dr. Sarah Berry to better understand how

Nov 24, 2022 • 48:01

Menopause: Does diet play a part?

Menopause: Does diet play a part?

It's a condition that affects half the population, but there are countless unanswered questions about menopause. The symptoms vary significantly from person to person, including sleep problems, hot flashes, weight gain, and an increased risk of heart disease.  In one of the largest studies to date, ZOE researchers have uncovered a link between menopause and our diets — and this could hold the key to reducing the severity of menopause symptoms.  In today’s short episode of ZOE Science & Nutrition

Nov 17, 2022 • 14:23

How your gut affects your mental health

How your gut affects your mental health

In a lab in Ireland, a group of scientists stand around a stainless steel table. One of them is holding a device, not unlike a small turkey baster. His free hand plunges into a box on the table and retrieves a mouse.   Using his device, he administers the brown solution within…rectally.  This unfortunate soul has just received a fecal microbiota transplant. The donor was not another mouse but a human being. And the person in question had symptoms of severe depression.  Jonathan speaks to John Cr

Nov 10, 2022 • 40:03

Cooking oils: what to use and when

Cooking oils: what to use and when

We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episode: ‘Heated vegetable oils and cardiovascular disease risk factors’ fr

Nov 3, 2022 • 13:49

Will fermented foods improve my gut health?

Will fermented foods improve my gut health?

Fermentation is a hot craze in fancy restaurants around the world. And fermented foods, like kombucha and kimchi, are even sold in corner stores.  Listeners of this show will have heard that fermented foods might benefit our gut health. But these foods make us uneasy. The idea of letting food rot, then eating it goes against everything our parents taught us. So, is fermentation scary and dangerous?  This episode will show you why it's not only safe but beneficial to eat fermented foods, and that

Oct 27, 2022 • 46:31

How fasting affects energy and mood - The Big IF Dailies

How fasting affects energy and mood - The Big IF Dailies

Have you ever lost your temper because you were hungry? Feeling short-tempered when you’re overdue a bite to eat is an almost universal experience, with its own adjective - ‘hangry’. If missing just one meal turns you into a grump, you may think that fasting would turn you into the Incredible Hulk. However, new data suggests this might not be the case.  In this daily episode of ZOE Science & Nutrition, Dr Sarah Berry joins Jonathan to answer the question: how does fasting affect your energy and

Oct 26, 2022 • 6:12

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

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

Can you make it from lunch to dinner without a snack? Tradition tells us that three meals a day is the right way to eat, but times have changed, and many of us now choose to eat little and often. The debate continues as to which is better.  Today, we discuss new data that could settle this once and for all. In this daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should we eat little and often or 3 meals a day? This episode is part of a limit

Oct 25, 2022 • 6:31

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

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

Nowadays, food can be delivered to your door with just a few swipes of your smartphone. The result? Many of us eat more frequently, at any time of the day. And this may have some downsides. New research shows that for our gut bacteria to perform their helpful activities, we may have to embrace the dietary patterns of our ancestors.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Tim Spector to answer the question: How do gut bacteria repair your gut while fasting? Thi

Oct 24, 2022 • 6:16

Does calorie counting work? - The Big IF Dailies

Does calorie counting work? - The Big IF Dailies

Food package labels can be complex. With so much information, many of us set a beeline for the calorie number, but there’s more going on in food than just the amount of energy. How much value is there in counting calories, and should you continue? The latest science could make you reconsider.  In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: Does calorie counting work? This episode is part of a limited series to celebrate the launc

Oct 23, 2022 • 8:14

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

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

We’ve all been there at least once, hovering by the fridge and looking for something to graze on just before bed. What you eat after dark can disrupt your sleep and digestion. Yet new evidence suggests that when we snack is less important than what we snack on, so suddenly that midnight snack may not be a guilty pleasure after all.   In today’s daily episode of ZOE Science & Nutrition, Jonathan is joined by Dr Sarah Berry to answer the question: should you avoid late-night snacks? This episode i

Oct 22, 2022 • 6:13

What breaks a fast? - The Big IF Dailies

What breaks a fast? - The Big IF Dailies

Fasting has been shown to improve our metabolism, slow disease and potentially increase our life span. While world religions have practiced fasting for millennia, the trend of fasting has soared in popularity in the last decade.  Not all fasts are made equally and there are a lot of different rules to follow. Some purists argue that you’re only allowed water while fasting others believe there can be more flexibility during your period of abstinence.  In today’s daily episode of ZOE Science & Nut

Oct 21, 2022 • 7:06

5 foods I got wrong - Tim Spector

5 foods I got wrong - Tim Spector

Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth. If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.

Oct 20, 2022 • 44:23

What does science say about intermittent fasting?

What does science say about intermittent fasting?

It seems like every day, someone new mentions intermittent fasting. But what is it, exactly?  There are myriad options — from the 5:2 diet, with two days of extreme calorie restriction each week, to the warrior diet, which involves eating only raw fruit during the day and a mammoth feast at night. Whatever the approach, intermittent fasting involves restricting the window of time when you eat. Supporters evangelise the benefits, promising weight loss, disease prevention, and even life extension

Oct 13, 2022 • 46:33

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

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

Diets rich in fiber are associated with good heart health and metabolic wellbeing. This type of diet can do wonders for our gut microbiome. With so many benefits, relatively low cost, and high availability, fiber should be a staple nutrient in our diets — but most of us have a deficiency.   In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: If fiber is so good for us, why are we not eating enough of it? Follow ZOE on Instagram: https://www.instagram.com/zoe/   If you wa

Oct 6, 2022 • 14:10

Heart health and aging

Heart health and aging

Do our blood vessels hold the secret to long life? 60,000 miles long. That’s the length of the tube system inside us that transports blood, oxygen, and nutrients to the cells in our body.  If these tubes fail, the result can be fatal. In some cases, it’s a heart attack. In others, it’s a stroke, where the blood supply to the brain is disrupted, and brain cells are damaged or killed.  Heart attacks and strokes are a major cause of death in developed countries - but we can take action to reduce th

Sep 29, 2022 • 44:21

Gas & Bloating: the causes & how to stop it

Gas & Bloating: the causes & how to stop it

Most of us are familiar with the unpleasant feeling of being bloated. It can happen after eating specific foods or when you experience slower bowel movements. Sometimes, it can be a symptom of an underlying health condition.  To take a closer look at issues related to gas and bloating, we’ve invited a special guest this week: superstar gastroenterologist and Zoe’s US Medical Director Will Bulsiewicz. In today’s short episode of ZOE Science & Nutrition, Jonathan and Will ask: what are the main ca

Sep 22, 2022 • 13:12

How your food choices affect the planet

How your food choices affect the planet

Our planet is overheating. Human society is creating too much carbon dioxide, stopping the sun’s warmth from escaping back into space. As earth gets hotter, its ice caps are melting, causing sea levels to rise, and submerging entire communities. Floods, droughts, and wildfires are already becoming much more common. Some effects of climate change are now irreversible, but there is still hope, and adjusting what we eat might play a bigger part than you’d imagine. In this episode, Jonathan speaks w

Sep 15, 2022 • 42:03

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

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

Cholesterol in our food has a bad reputation. Many of us think of it as something to try to cut it out of our diet completely.  Yet new research could redeem eggs and other cholesterol-rich foods.  In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah ask: what happens when you eat high cholesterol foods?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Studies referenced in the episod

Sep 8, 2022 • 13:43

How to make your body clock work for you

How to make your body clock work for you

In today’s world, we increasingly live our lives late into the night. Whether it's work obligations, socializing, or being glued to a screen, we ignore the sun's rise and fall.  But most of us are unaware that a clock is ticking away inside us.  It uses light to keep time and tells us when to sleep and eat. Should we listen? Or is this biological clock simply a relic from a past time? In today’s episode, Jonathan speaks to a leading authority to unravel the latest science that reveals that this

Sep 1, 2022 • 37:38

Artificial sweeteners - worse than sugar?

Artificial sweeteners - worse than sugar?

Artificial sweeteners are everywhere. Not only in diet soft drinks but in many foods that you wouldn’t expect. You’ve probably eaten some today without realising. Sweeteners have been around for over a hundred years yet remain the subject of much debate. It's hard to know how they stack up next to the alternatives. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are artificial sweeteners worse than sugar? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Downlo

Aug 25, 2022 • 13:59

Can spices improve your health?

Can spices improve your health?

Kanchan Koya grew up in a house filled with wonderful fragrances from the spices simmering on her grandmother’s stove. In India, it was a common belief that spices were more than just pleasant tastes. Ancient wisdom said they had medicinal properties, and it was common for household medicine cabinets to store dried spices, not pills. Kanchan grew up to become a molecular biologist, studying in the US at Harvard Medical School. When her lab began to investigate turmeric’s healing properties, the

Aug 18, 2022 • 39:58

How healthy are meat and dairy alternatives?

How healthy are meat and dairy alternatives?

Vegan diets are increasingly popular. As more of us reduce our animal product consumption, countless new meat and dairy alternatives appear on our supermarket shelves. Manufacturers market these products as healthy options (unsurprisingly), but perhaps we shouldn’t be so quick to trust them…  In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: are meat and dairy alternatives healthier than their animal-based counterparts? Follow ZOE on Instagram:  https://www.instagram.c

Aug 11, 2022 • 12:56

How food can improve your mood

How food can improve your mood

We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.  But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up. In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study

Aug 4, 2022 • 42:28

Can you reverse damage from a bad diet?

Can you reverse damage from a bad diet?

A recent study claims that eating a hotdog reduces life expectancy by 38 minutes, and eating salmon could extend it by 70 minutes. At face value, this data implies you can eat your way to immortality. Taken with a pinch of salt, it suggests you can offset the harm from poor dietary choices. But does food really work this way? In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: can you reverse the effects of a bad diet?    Follow ZOE on Instagram: https://www.instagram.co

Jul 27, 2022 • 16:15

How to control blood sugar spikes

How to control blood sugar spikes

Biochemist Jessie Inchauspe heads into work one morning at a genetics lab in California. During the morning meeting, management offer staff the chance to self-test a new medical device. Jessie accepts.  She couldn’t have known this device would take her on a journey of discovery to reshape her health and help countless others do the same.   The device was a continuous blood sugar monitor, and it was this, combined with her academic background, and a remarkable willingness to use herself as a lab

Jul 21, 2022 • 44:23

Saturated fat: Monstrous or misunderstood?

Saturated fat: Monstrous or misunderstood?

If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week. Saturated fats have been touted as the worst of all.  While there’s ambiguity around other fat sources, saturated fats are universally demonized. But are they really the super villain we've been led to believe?   Find out in this week’s episode.  Follow ZOE on Instagram: https://www

Jul 14, 2022 • 14:41

This is what the Keto Diet does to your body...

This is what the Keto Diet does to your body...

Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It's no surprise - completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’. With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.  Nonetheless, doctors prescribe keto diets to treat people with severe diabet

Jul 7, 2022 • 43:36

Processed foods - convenient or catastrophic?

Processed foods - convenient or catastrophic?

The word ‘processed’ has become synonymous with being unhealthy. The mainstream media encourages us to detox from processed food or offers us ‘10 easy ways’ to stop eating it.  But nearly everything we consume has undergone some type of processing. In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: If most of what we eat is processed, can it really be that unhealthy for us?  Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top 10 Tips to

Jun 30, 2022 • 17:35

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

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

A mummified man found in the mountains of Italy on a nutrition science podcast? Have we gone completely off track?  We haven’t - we promise.  This unfortunate soul could be the key that unlocks an entirely new understanding of human health.  This mummy, discovered in an alpine snow drift by two hikers, gives us a remarkable glimpse into the surprising dietary choices of our ancestors. In today’s episode, Jonathan discovers some secrets held by our ancestors by speaking to two outstanding guests:

Jun 23, 2022 • 39:55

Introducing: ZOE Shorts

Introducing: ZOE Shorts

We’re excited for you to hear our NEW bitesize podcast: ZOE Shorts. Some of you requested some short-form episodes, so we delivered! In between the longer episodes, Jonathan teams up with world-leading nutrition researcher and podcast regular Dr Sarah Berry to tackle one hot topic from nutrition science in just 15 minutes. From saturated fats to vitamins, time-restricted eating and much more, find out the history, the different sides of the argument and, of course, hear what the latest science s

Jun 16, 2022 • 1:27

Superfoods

Superfoods

From blueberries to salmon, kale to acai, it seems like anything and everything can be classed as a superfood these days. Supposedly they can prevent cancer, reduce inflammation, and even help you live longer… In today’s short episode of ZOE Science and Nutrition, Jonathan and Sarah look at the history of superfoods and ask: are some foods really more ‘super’ than others? Or is this just another marketing ploy? Follow ZOE on Instagram: https://www.instagram.com/zoe/ Download our FREE guide — Top

Jun 16, 2022 • 11:34

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

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

It’s a biological process that we need to stay alive. Yet too much of it leads to disease and a shorter life.  Inflammation is the immune system’s response to an outside event it thinks is dangerous. This stimulus could be an injury, like falling off your bike or an infection by a virus or bacteria. But inflammation can also be triggered by our food in the hours after we eat.  But if this natural process is required to protect us from infections and injuries, why is inflammation usually cast in

Jun 9, 2022 • 42:01

Can bread be healthy?

Can bread be healthy?

It’s no exaggeration to say that bread shaped modern humanity - it was the cultivation of wheat for flour that transformed our ancestors from hunter-gatherers to city dwellers.  Today, millions of us start the day with a slice of toast, and most lunches in the US and UK are wrapped in a slice of bread or a burger bun as a cheap, flexible, and delicious energy source. But modern industrial processes designed to reduce the time and cost of baking mean today’s bread would be unrecognizable to our a

May 26, 2022 • 38:24

Is Coffee Healthy?

Is Coffee Healthy?

Coffee’s earliest consumption dates back millennia when the tribesmen of Ethiopia used its ground-up berries to help aid concentration during prayer.  Arriving in Europe in the 17th century, Coffee quickly began to replace beer and wine as a favourite breakfast drink.  In the 20th century, coffee was blamed for high blood pressure and heart attacks, and more recently linked to a rising epidemic of poor sleep.  None of this has prevented coffee’s relentless rise. Over 2 billion cups of the stuff

May 12, 2022 • 48:09

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

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

You may have heard there are bugs in your gut. But do they matter?  Today, the evidence shows the answer is a resounding yes. This ecosystem of tiny microbes living in our bodies is one of the most exciting areas in medical research, linked to everything from metabolic to mental health. So while many of us have heard that gut health is essential, few of us understand why and what we should do to support our gut bacteria. In this episode, Jonathan speaks with Will Bulsiewicz to find out when our

Apr 28, 2022 • 45:33

Fats and oils: What’s the real story?

Fats and oils: What’s the real story?

Today we’re talking about fat, a delicious component of our food with a terrible reputation.   Fats have been broadly associated with weight gain and heart disease until recently. A mountain of new scientific evidence suggests this is wrong and that it's not as simple as ‘all fat is bad’. Indeed, eating more healthy fat might actually reduce heart disease for many people.   In today’s episode, Jonathan speaks to Dr Sarah Berry to learn about what science tells us today, whether it is possible to

Apr 14, 2022 • 45:41

Is exercise or nutrition more important for weight loss?

Is exercise or nutrition more important for weight loss?

Our transformation into coach potatoes happened in the blink of an eye. Only 100 years ago, most people relied on manual work to make their living.  Today, things are different. Many of us live our lives in front of a screen. Online shopping and remote work mean some of us don’t need to leave the house at all. So how bad is this for us?  The answer is now clear: Low levels of physical activity lead to an increased risk of disease and a lower quality of life in older age. However, when we come to

Mar 31, 2022 • 52:32

Menopause: How your body changes and what you can do

Menopause: How your body changes and what you can do

There's a condition that leads to an increased risk of heart disease, dementia, and early death that's been affecting people for as long as they've existed. The many symptoms can severely impact quality of life - ranging from headaches and memory problems to anxiety and weight gain.  This condition affects more than half of the world's population, but unbelievably its rarely discussed and the scientific research that exists on it is limited.  It's called menopause, and it affects 1.2 billion wom

Mar 24, 2022 • 45:17

Alcohol: Can it ever be healthy?

Alcohol: Can it ever be healthy?

For many of us, it's a ritual to help us wind down after a long day, an excuse to catch up with friends, or a lubricant to an awkward social situation. Alcohol can be delicious, but our relationship with it is often complicated.  Good times with friends aren’t without sacrifice, and many of us feel the morning after impact of a few too many drinks. For an unfortunate minority, alcohol can lead to addiction and even death.  What we want to know is, can alcohol ever be healthy? Is any amount of al

Mar 17, 2022 • 38:34

Is Dark Chocolate Good for Weight Loss?

Is Dark Chocolate Good for Weight Loss?

This plant has been used by human beings for thousands of years with samples found in 5000-year-old pottery discovered in the upper Amazon. The Mayans considered it a gift from the gods and used it in their sacred ceremonies, where it was believed to have mystical healing powers. For the Aztecs, it was worth more than gold and given to their victorious warriors.  We are talking, of course, about chocolate. Even though our relationship with chocolate spans thousands of years we still can’t agree

Mar 10, 2022 • 47:11

Food Intolerances: What's the Story?

Food Intolerances: What's the Story?

1 in 5 people suffer from food intolerances, a figure that’s growing each year. As a result, people are eating increasingly restricted diets, removing dairy, gluten and many other foods from their plates. Unfortunately, they end up eating highly processed foods that damage their gut microbiome and lead to long-term health problems. Even with food restrictions, many people see limited improvements in their symptoms. The whole topic of intolerance is full of pseudoscience, dubious blood tests, and

Mar 10, 2022 • 45:18

Welcome to ZOE Science & Nutrition

Welcome to ZOE Science & Nutrition

Welcome to the brand-new podcast from ZOE, the people behind the world's largest scale nutrition study. ZOE Science & Nutrition is the podcast where the world’s top scientists explain the latest health, nutrition, and gut health research in terms we can all understand. So join us every other Thursday on this journey of scientific discovery! Scientists featured in this trailer: Will Bulsiewicz & Tim Spector OBE. Follow ZOE on Instagram: https://www.instagram.com/zoe/

Mar 10, 2022 • 2:01

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