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.
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Snacks make up a quarter of what most people eat. Yet most of us never question them. In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk. Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters. You’ll w...
Today, we’re asking how we can boost our brain. Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements? Neuroscientist Dr. Wendy Suzuki believes the most powerful way to support your brain is by simply moving your body. She’s joining me today to explain why. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in coppe...
Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk? Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference. Alongside Professor Tim Spector, Mark, a 15-times New York Times bestselling author and a practising family doctor, explores how modern eating is linked to chronic disease and what the science says redu...
Today, we’re talking about arthritis. It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks. Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence - helping to lower inflammation and reduce the risk of the disease developing. I’m joined by Dr. Tamiko Katsumoto to explore how simple changes to what’s on our plate can help protect our joints. 🌱 Try our new plant based wholefood sup...
Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise? In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider. Tim explains why supporting gut microbiome is less about control and more about bala...
Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock. Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day. So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Fo...
High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blo...
This episode challenges the long-held fear of fat, explaining that its health impact depends on the type, food matrix, and production. Professor Sarah Berry clarifies how certain saturated fats and refined carbohydrates affect cholesterol, contrasting with the surprising benefits of fermented dairy. It emphasizes looking beyond simplistic food labels to understand the whole food's impact.
Dr. Will Bulsiewicz explains how chronic inflammation is an 'epidemic,' linked to over 130 health conditions from fatigue to heart disease, often stemming from a compromised gut microbiome. He details 'four nutrition workhorses' – fiber, polyphenols, healthy fats, and fermented foods – that can significantly reduce inflammation and strengthen your immune system. The discussion also covers the impact of meal timing, stress, and modern lifestyle, offering practical, food-first strategies for rapid gut healing and overall well-being.
Today we’re talking about habits. Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin. So why is changing your habits so hard? Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements that will set you up your success. 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally...
Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan. Instead of chasing hacks, the science suggests that a longer life is shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen a...
Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health. The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us. Today, I’m joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to s...
Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely. David, a neuropsychopharmacologist and former UK government drug adviser, explains...
Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible. However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, a...
What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck. Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodi...
Shawn Stevenson and Tim Spector delve into the often-misunderstood concept of metabolism, revealing it's far more complex than simple energy conversion. They explain how ultra-processed foods can create metabolic "clogs," contrasting their effects with whole foods despite similar calorie counts. The discussion challenges the traditional calorie dogma, emphasizing individual metabolic fingerprints and defining true metabolic health as the body's efficient energy management system, highlighting a widespread lack of it.
Join Professors Tim Spector and Sarah Berry as they outline ZOE's 8 key principles for optimal health in 2026. Discover how mindful eating, plant diversity, and reducing processed foods can transform your well-being. Learn to focus on food quality over calories, optimize eating windows, embrace fermented foods, and prioritize protein quality for lasting health benefits.
This episode debunks the simplistic view of calorie counting for weight loss, emphasizing that calories are one-dimensional and nutrient-blind. It highlights the importance of food quality and how the body processes different foods. The discussion then explores the complex biological and psychological factors driving appetite, hunger, fullness, and reward, explaining phenomena like the "dessert tummy" through evolutionary examples.
Part two of ZOE's 2025 highlights dives into profound health questions, from the safety of personal health experiments to the surprising truth about common beliefs like cheese causing nightmares. It features discussions on how sleep impacts stress and immunity, the varying effects of different oat types on blood sugar, and a groundbreaking trial revealing lifestyle's power in reversing arthritis symptoms. The episode concludes with insights into muscle's crucial role in glucose control and inflammation, offering practical, science-led ideas for a healthier year ahead.
Drs. Ayesha and Dean Sherzai reveal their NEURO plan for robust brain health and Alzheimer's prevention. They explain how lifestyle choices, including diet, exercise, stress management, sleep, and cognitive engagement, profoundly impact brain function from childhood. The discussion highlights the brain's metabolic vulnerability and the significant benefits of adopting plant-based eating patterns like the MIND diet, alongside ensuring adequate B12, Vitamin D, and Omega-3 intake.
ZOE's "Best of 2025" highlights impactful health advice, starting with Rich Roll's inspiring plant-based diet transformation. The episode delves into understanding and combating silent chronic inflammation with foods like broccoli and fermented kraut. It also explores the science behind fasting mimicking diets for longevity and reversing biological age, along with crucial lifestyle and nutritional strategies, including the MIND diet and key brain nutrients, for preventing dementia. Finally, it uncovers the unique history, preparation, and surprising nutritional benefits of matcha compared to coffee, offering practical tips for incorporating these science-backed ideas into daily life.
Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how ...
Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how ...
Today we’re diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health. In th...
Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life...
Today we’re talking about something we’re all guilty of: food waste. A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens. They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis. So, can we change the way we approach food and help curb this epidemic of waste? I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener h...
This episode with Dr. Sabine Donnai reveals the alarming truth about plastic exposure, from microplastics in our blood and brains to hidden chemicals like BPA disrupting hormones. The discussion covers how plastics enter our bodies through air, food, and water, posing risks like inflammation and cardiovascular issues. Listeners gain practical, empowering strategies to reduce daily exposure and support the body's natural detoxification through dietary and lifestyle changes.
Today we’re talking about gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care. America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping y...
Are fermented foods the missing link in our health, or just the latest wellness trend? In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence ...
Today we’re diving into our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted. So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our imm...
