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•52 min
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 06, 2024•1 hr 3 min
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•57 min
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 hr 16 min
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 hr 3 min
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 09, 2024•1 hr 10 min
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 Spices...
May 02, 2024•1 hr 2 min
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 hr 13 min
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST Every 12 years, our skeletons undergo a complete transformation. Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of inde...
Apr 18, 2024•1 hr 9 min
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 hr 2 min
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 04, 2024•1 hr 5 min
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•56 min
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•57 min
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 inte...
Mar 14, 2024•28 min
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 your...
Mar 07, 2024•1 hr 4 min
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 hr 12 min
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 hr 6 min
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•33 min
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 08, 2024•1 hr 3 min
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 Shap...
Feb 01, 2024•1 hr 1 min
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 hr 3 min
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•23 min
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•16 min
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•14 min
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•14 min
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•16 min
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•14 min
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 bestseller...
Jan 18, 2024•1 hr 6 min
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•53 min
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 04, 2024•1 hr 2 min
