ZOE Science & Nutrition
The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
Episodes
Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison
Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you’ve thought about your bone health.
Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day.
In today’s episode, Professor Elaine Dennison, a world-leading expert in bone health, explains why that needs
Most replayed moment: How to build a better breakfast | Prof. Ben Gardner & Tim Spector
We’ve all heard the saying: Breakfast is the most important meal of the day. And while it may sound like a cliché, there’s some truth to it. Because for many of us, breakfast is the one meal we keep the same - day after day, morning after morning.
This consistency means our breakfast choices have a powerful influence on our long-term health.
So, today I’m joined by Tim Spector and behaviour exp
The science behind food that isn’t food, why you love it and why you should not fear it all | Prof Tim Spector & Prof Sarah Berry
Are some of your "healthy" foods actually high-risk ultra-processed foods?
For decades, nutrition advice seemed relatively straightforward. Eat less sugar. Less salt. Less saturated fat. Then it all fell apart.
In today’s episode, we examine the research that has forced us to rethink what makes food harmful in the first place. Two of the world’s leading nutrition scientists, Professor Tim
Most replayed moment: The hormone that controls your weight | Dr Andrew Jenkinson
Floating through all of our bodies is a complex network of hormones. You can think of it as an internal postal service, delivering vital messages and instructions to different organs and systems.
But what happens if these messages get intercepted, mixed up, or worse, not delivered at all?
In this episode, Dr Andrew Jenkinson tells us about a hormone that plays a crucial role in weight regulation
The secret to coping with stress - how to protect your brain and body, and feel calmer now | Prof Carmine Pariante
Growing up, many of us were taught to just stay calm and carry on - as if stress was all in the mind, with no real effect on the body. But chronic stress can change your brain, raise your risk of heart disease, and even shorten your life.
In this episode, we ask: what happens when a stress response built to last minutes never switches off?
Today, Professor Carmine Pariante, one of the worl
Most replayed moment: The hidden battle inside your gut | Tim Spector & Nicola Segata
Today we’re talking about gut microbes.
Professor Tim Spector often refers to the microbes in our gut as ‘mini pharmacies’. This is because they provide us with powerful chemicals that help support our health.
But not all gut microbes are on our side. In fact, there’s an ongoing battle in our digestive system between the beneficial bugs and those that wish to do us harm.
I’m joined by Tim Spect
The 5 best food swaps to lower cholesterol, protect your heart and to live longer | Dr. Alice Lichtenstein
Is fat good or bad for your heart? For decades, we blamed fat and cholesterol for clogged arteries and heart attacks. Now you choose low-fat yogurt to protect your heart, while others cook with beef tallow.
In this episode, Dr. Alice Lichtenstein, a world-leading expert on dietary fat and heart health, helps settle the debate.
Dr. Lichtenstein explains which fats protect your heart and which to
Most replayed moment: Can you really boost your immune system? | Professor Daniel Davis
Today we’re talking about the immune system.
It’s one of the most important systems in our body, yet it’s also one of the hardest to understand. You can’t see it, you can’t feel it working, and there’s no simple way to measure whether it’s strong or weak.
But when it fails, we certainly notice.
Everywhere we look, supplements and superfoods promise to ‘boost’ our immune system. But how many of
5 ways to control your blood sugar, reverse insulin resistance, and reduce your heart disease risk | Prof Rob Semple
1 in 4 people have insulin resistance, which quietly raises your risk of heart disease and cancer, often without any change in your blood sugar.
And most of those who have it have no idea. It can remain completely hidden for years, with no obvious symptoms and no warning signs… But it can be reversed.
Today, Professor Rob Semple, a world-leading expert on insulin resistance, explains what insuli
Most replayed moment: The things hiding in your food? | Professor Marion Nestle
Today we’re talking about food additives.
Take a look at the back of some ultra-processed packaged food and you’ll see a long list of unfamiliar ingredients. Complex, sciencey sounding names that most of us can barely pronounce.
These are called additives. But what exactly are they? How are they tested? And, most importantly, are they truly safe for us to eat?
Food policy expert Professor Mario
How to shrink the dangerous fat linked to heart disease and cancer in 12 weeks | Prof Jimmy Bell
There's a hidden fat that matters more for your health than your weight. This is visceral fat: it wraps around your organs, raises your risk of heart disease and cancer, and builds up even in people who look slim and healthy.
In today’s episode, Professor Jimmy Bell, a world-leading expert in measuring visceral fat, explains how we can shrink this dangerous belly fat in just 12 weeks.
Most replayed moment: Why sleep may be the key to heart health | Dr Nour Makarem
Today we’re talking about sleep.
The more scientists study sleep, the clearer it becomes that it’s not just about resting our bodies - it’s much more than that. In fact, sleep is the foundation upon which a healthy diet, exercise, and overall wellbeing are all built upon.
So what happens when that foundation is shaky?
Recent research suggests that poor sleep quality may significantly increase y
The evolutionary science behind why you can’t lose weight and how to avoid 5 modern food mistakes | Prof Daniel Lieberman
Why can’t you lose weight, and why do modern diets fail?
Today, Harvard professor Daniel Lieberman explains how evolution shapes hunger, body fat, food cravings, and modern food mistakes. You will learn why eating well can feel so hard in today’s food world.
Using themes from Daniel’s new book, Fed Up: What Evolution Reveals about Food, Diet and Eating Well, we explore how our modern food enviro
Most replayed moment: Do you really need vitamin supplements? | David Seres
Today we’re talking about vitamins.
Walk into any pharmacy or supermarket and you’ll find a shelf stacked with brightly coloured jars promising better immunity, stronger bones and sharper minds. Of course, I’m talking about vitamin supplements.
But despite looking like medical products, supplements aren’t held to the same rigorous testing standards as medicines. So how much of what they promise
How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry
Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers?
The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fiber is making an unexpected comeback.
In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah Berry ask whether fibre is another food tre
Most replayed moment: The surprising science of weight loss | Alan Aragon & Professor Sarah Berry
Today we’re talking about fat loss.
For decades, we’ve been chasing the perfect weight loss diet. From Atkins to carnivore, countless trends have promised remarkable results, yet fail the test of time.
So how do we cut through the noise and find a formula that actually works?
In this episode, I’m joined by nutrition researcher Alan Aragon and Professor Sarah Berry to unpack the science behind s
How to eat sugar without gaining weight (crush your cravings and end energy crashes) | Prof Tim Spector & Prof Sarah Berry
How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out.
In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to reduce the impact. They also explore how sharp blood sugar spikes and dips m
Most replayed moment: Why muscle gain matters more than weight loss | Vonda Wright
Today we’re talking about muscle mass.
For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass.
We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat at bay.
Dr. Vonda Wright joins me to explain why impr
The 6 rules you need for a long, healthy life and how to cut your risk of dementia, heart disease and cancer | Dr. Ezekiel Emanuel
What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits?
In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer and early death.
Ezekiel explores the science of health
Most replayed moment: Omega-3: heart health hero or overhyped? | Dr. Bill Harris and Professor Sarah Berry
Today, we’re talking about Omega-3.
Omega-3 fats have been celebrated, scrutinised, and debated for decades. While some research points to remarkable heart health benefits, other studies suggest they can actually raise the risk of cardiovascular disease.
So where does the science stand today? Should we supplement, rely on food, or rethink our approach to omega-3 completely?
Dr. Bill Harris and
Is eating like our ancestors the key to better health? What the Paleo diet gets right, and the 5 ancient diet claims that are dangerously wrong for your heart and gut health | Dr James Cole & Dr Federica Amati
We all want to eat healthier. The Paleo diet promises exactly that: eat like our ancestors, avoid modern foods, and improve your health. But does it really support your gut, heart and long-term health, or is the story more complicated?
In this episode, Dr James Cole, a world-leading expert on prehistoric diets, joins Dr Federica Amati to explore what Paleo gets right and why some of the claims ma
Most replayed moment: Why breast cancer screening should be personalised | Dr. Thais Aliabadi
Today we’re talking about breast cancer.
Here at ZOE, we know that health is deeply personal - and breast cancer risk is no different. Your likelihood of developing breast cancer is shaped by factors such as genetics, body composition, and lifestyle.
Understanding your individual risk is crucial because it helps determine when and how you should be screened - and in some cases, it could save yo
How to build a better brain: The 5 foods you need to protect your memory, mood and to cut dementia risk | Prof Felice Jacka & Prof Tim Spector
Can food improve brain health, memory and mood?
In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could have a much bigger impact on your brain than most people realise,
Most replayed moment: Blood pressure: the silent risk you shouldn’t ignore | Prof Tim Spector
Today we’re talking about blood pressure.
Most of us know that high blood pressure is bad — but surprisingly few of us understand what it actually means, how widely it affects the body, or how to keep it under control.
The good news is that monitoring blood pressure is easier than ever, putting you in a strong position to spot problems early and take meaningful action.
Professor Tim Spector joi
LIVE Q&A: Your gut health, dementia and weight loss questions answered by Prof Tim Spector, Prof Sarah Berry & Dr Federica Amati
How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can use today.
Drawing on decades of research and data from hundreds of t
Most replayed moment: What The Science Says About Supplements | Prof Tim Spector & Prof Sarah Berry
Today, we’re talking about supplements.
We’ve all seen them; the multivitamins, the fortified foods, the neatly packaged powders promising improved energy, immunity and longevity.
Supplements boast bold claims, however, it’s hard to know if they’re genuinely helpful or just well-marketed.
Professor Tim Spector and Professor Sarah Berry join me to unpack why supplements exist, what the science
The 4 rules to protect your muscle, bones and brain health when using Ozempic and other weight loss injections | Dr Federica Amati
Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term?
In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better healt
Most replayed moment: Easy Steps to Reduce Inflammation and Slow Ageing | Professor Janet Lord
Today we’re talking about what causes ageing.
Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body and accelerated ageing.
While it’s relatively unknown, this process is one of the most important concepts to understand if we want to live longer, healthier lives.
I’m joined by Professor Janet Lord to break down what
What inflammation is really doing to your mind, body and 5 ways to protect your brain | Prof Ed Bullmore
Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia?
Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King's College London and a leading voice in brain research, explores why feeling low, emotionally flat, foggy or exhausted may not always be “all in
Most replayed moment: How to Balance Sunlight and Suncream | Professor John McGrath
Today we’re talking about skin and sunlight.
Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall health. However, too much exposure can accelerate skin ageing and increase the risk of skin cancer.
So how much sun is enough? Are most of us getting too little, or too much? And where does sunscreen fit into a healthy daily r
How to unlock the secret power of mushrooms to heal your gut, cut cholesterol and protect your brain | Prof Robin May
Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain?
Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better gut health, brain health, immune health, and lower c
Most replayed moment: The Impact of Ultra-Processed Food on Young People | Dr Andy Chan
Today we’re exploring the impact of ultra-processed foods on young people.
One of the big reasons ultra-processed foods have become so widespread is convenience. They offer quick, easy meals for people short on time - and few groups are more time-pressed than parents trying to feed young children.
But does this convenience come at a cost?
I’m joined by Harvard professor Dr Andy Chan, whose rese
Why you can't stop eating: The science of cravings, food addiction and 5 ways to regain control | Michael Pollan & Prof Tim Spector
If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food.
Michael Pollan, one of the world's most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. Together, they explore why foods high in sugar
Most replayed moment: Which Wellness Trends Are Worth Your Time? | Liz Earle & Dr Federica Amati
Today we’re talking about wellness trends.
Social media has supercharged the wellness world, with new trends popping up and spreading faster than ever. It feels like we’re constantly being sold the next must-have product - each one a guaranteed route to better health that you simply can’t live without.
But how many of these trends are actually backed by science? And could some of them actually b
10 million deaths predicted but science is fighting back! The secret gut viruses that attack cancer, fight infection and slow aging | Prof Martha Clokie & Prof Tim Spector
10 million deaths a year.
That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments.
In today’s episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your gut microbiome.
Martha is a world-leading expert on
Most replayed moment: Ice Baths: Science or Fad? | Susanna Søberg & Prof Tim Spector
Today, we’re diving into one of the most requested topics we’ve ever had: cold water therapy.
Cold showers, ice baths and wild winter swimming have exploded in popularity over recent years with supporters claiming a range of health benefits.
But are these claims actually backed by science, or is it all just another wellness fad?
I’m joined by Dr. Susanna Søberg and Proffesor Tim Spector to br
Is your gut making hay fever, seasonal allergies, eczema and food intolerances worse? Here are 5 ways to fight back | Prof. Adam Fox
Allergies have tripled - with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what does gut health have to do with it?
In this episode, Adam Fox, a world-leading allergy Professor at King’s College London, explains why allergies may be rising so fast, why many beliefs about allergies are wrong, and what
Most replayed moment: Is Our Food System Making Us Sick? | Prof Brian Elbel & Prof Tim Spector
Today, we’re zooming out to look at the bigger picture.
On this podcast, we often talk about things that you can do to improve your diet. However, you're not the only one who has an impact on your health. The truth is, our food system - from government policy to supermarket placement - has a profound influence on what we eat, how we eat, and ultimately how healthy we all are.
So, what steps can
How 'boosting' your immune system increases inflammation and 4 ways to support balance instead | Dr Giulia Enders
What if boosting your immune system is the wrong goal?
Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead?
That’s the idea at the very heart of Giulia’s new book, Organ Speak. Giulia is a
Most replayed moment: Do You Have High-Functioning Depression? | Dr Judith Joseph & Professor Sarah Berry
Today, we’re shining a light on a lesser-known form of depression.
When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to complete daily tasks. However, many people with depression are the exact opposite. They meet deadlines, achieve goals and appear successful. Yet, on the inside, they feel disconnected and distant from joy.
This quieter, harde
Should you take Ozempic? The 5 things you need to know before starting GLP-1 drugs | Dr Ania Jastreboff
GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them?
In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book Enough: Your Health, Your Weight, and What It's Like To Be Free, co-author
Most replayed moment: Fix Your Gut: Improve Your Mind | Dr Will Bulsiewicz
Today, we’re exploring the brain-gut axis
We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals through this intricate network of nerves.
So, the question is: if they’re so
The 5 best foods to fight cancer and lower your risk of death | Dr William Li
You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences?
In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how
Most replayed moment: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim Spector
Today we’re talking about some foods that can change your life.
Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.
However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food.
I’m joined by Dr. Federica A
5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!) | Prof Tim Spector & Dr Federica Amati
Watch “The Gut Health Challenge” on YouTube | LINK
Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?
In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.
They speak to Lucy and Sarah, who put ZOE to the test and change
Most replayed moment: Coffee vs Matcha | Andrew Kojima & Prof Tim Spector
Today, we’re diving into some popular drinks.
Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning. However, there’s a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of course talking about matcha.
So how do coffee and matcha compare? Do they work
3 intermittent fasting mistakes that cancel fat loss and stop you seeing the benefits | Prof James Betts
Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong.
In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes that can stop the benefits.
Today, we break down what happens in your bod
Most replayed moment: Keeping mobility as you age | Gabby Reece & Federica Amati
Today we’re talking about mobility well as you age.
As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too.
So today, we’re going to break down some barriers, take the slog out of staying active, and make movement fun.
I’m joined by Gabby Reece and Dr Federica Amati to explore simple ways to stay agile as we age. From the surprising benefits
How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha Pasricha
Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day.
Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist for the Washington Post and author of the book You’ve Been Pooping All Wrong, explains how y
Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim Spector
Today we’re going prehistoric.
We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice.
However, every now and then, it helps to look back - way back.
In this recap, we’re turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient anc
The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica Amati
The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even met.
This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists now believe it influences our future risk of heart disease, obesity, diabetes, and even how our immune s
Most replayed moment: Reduce anxiety by improving your gut health | Uma Naidoo
Today we’re looking at a novel way to improve our mental health.
If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are. Nothing works in isolation, which means we often have to step back and look at the bigger picture if we want to improve a particular aspect of our health.
With this in mind, let’s shift our focus on mental health. Can we
How to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol | Prof Nicola Segata & Prof Sarah Berry
Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol?
In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly link
Most replayed moment: Carbs: the good, the bad, and the misunderstood | Tim Spector
Today we’re talking about carbohydrates.
Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully?
I’m joined by Professor Tim Spector to help untangle the truth and answer your biggest carbohydrate questions.
Stick a
Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind about
What health habits actually protect your brain and long-term health?
In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes.
Tim
Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim Spector
Today we’re exploring one of the most ambitious self-experiments in human history.
Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised.
So what does his daily routine actually look like? And what can the rest of us learn from it?
Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’Neill
Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved.
In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects fertility, metabolism, and mental health for both men and w
Recap: How to build strength from the comfort of your home | Andy Galpin
Today we’re talking about strength.
Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses.
To prove it, I asked human performance expert Andy Galpin to design an at-home strength session for someone who’s never lifted a weight before - my sister. It’s qui
The 4 breathing secrets that will transform your health today | James Nestor
Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international bestselling author James Nestor shares four breathing techniques to retrain your nervous system and support better health.
This episode is for anyone who feels stressed, snores, wakes up tired, or wants a simple way to improve the
Recap: Should you eat oats every morning? | Sarah Berry
Today, we’re taking a closer look at one of the world’s favourite breakfasts - oats.
Depending on who you ask, oats are either a superfood or source for concern. Either a great way to get fibre or a worrying blood sugar spiker. An all natural ally or pesticide riddled wrong’un.
So what’s the truth? Are oats a smart start to your day or something to be cautious about?
Professor Sarah Berry join
7 snacks for a longer & healthier life | Prof Sarah Berry
Snacks make up a quarter of what most people eat. Yet most of us never question them.
In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk.
Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah
Recap: How exercise slows brain ageing | Dr Wendy Suzuki
Today, we’re asking how we can boost our brain.
Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements?
Neuroscientist Dr. Wendy Suzuki believes the most powerful way to support your brain is by simply moving your body. She’s joining me tod
The #1 diet change to make today to fight chronic disease | Dr Mark Hyman
Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk?
Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference.
Alongside Professor Tim Spector, Mark, a 15-times New York Times bestselling author and a practisin
Recap: How to lower your risk of arthritis | Dr Tamiko Katsumoto
Today, we’re talking about arthritis.
It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks.
Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence - helping to lower inflammation and reduce the risk of the disease developing.
I’m joined by Dr. Tamiko Katsumoto to explore how simp
5 ways relationships change your gut health | Prof Tim Spector
Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?
In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of u
Recap: The hidden clock controlling your health | Professor Russell Foster
Today, we’re exploring circadian rhythms.
Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.
Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day.
S
4 lifestyle changes that lower high blood pressure | Dr Sanjay Gupta
High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story?
In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help.
Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless
Recap: Fat: The full story | Sarah Berry
Today, we’re talking about fat.
Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right?
Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even ho
4 foods that heal your gut and reduce inflammation (in as little as 24 hours!) | Dr Will Bulsiewisz
Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours.
We explore discoveries in W
Recap: How to maintain new habits in the New Year | Tara Swart & Sarah Berry
Today we’re talking about habits.
Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.
So why is changing your habits so hard?
Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements
5 daily habits of people who live longer | Dan Buettner
Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable?
In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan.
Instead of chasing hacks, the science suggests that a longer life is sha
Recap: How your gut microbes could fight disease | Suzanne Devkota & Tim Spector
Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health.
The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us.
Today, I’m joined by Dr. Suzanne D
How to drink alcohol without destroying your health | Prof. David Nutt
Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving
Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector
Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.
However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future.
In today’s conversation, Tim Spector and Rich Roll discuss why midl
What happens when you start eating healthy?
What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck.
Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules
Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector
We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood.
Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease.
In this episode, Shawn Stevenson and Tim
8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry
What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel?
Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, p
Recap: Why you should stop counting calories | Giles Yeo
Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right?
Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture.
Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work
ZOE’s best health tips of 2025 - Part 2
Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis.
In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?
If you’re looki
Recap: Tips to help prevent Alzheimer’s | Drs. Ayesha & Dean Sherzai
Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why?
Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress.
Today, I’m joined by neurologists Drs. Ayesha and Dean She
