Episodes
-
What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?
In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.
Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?
You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.
If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
00:00 Introduction
03:29 What actually is high blood pressure?
05:57 Why everyone should own a blood pressure monitor
07:01 What your blood pressure reading really means
09:59 Stress and high blood pressure
11:28 The $20 gadget that can save your life
13:17 When to see a doctor
14:35 What causes high blood pressure
16:57 Salt and blood pressure
18:28 Why reducing salt didn’t work for Tim
20:09 Blood pressure medications
22:04 Why high blood pressure is so dangerous
24:20 How blood pressure quietly damages your brain
27:18 Is it too late to lower your blood pressure?
31:31 How your gut microbes affect blood pressure
34:14 Why potassium matters more than salt
36:29 How sleep, stress & saunas impact your blood pressure
38:58 The real source of excess salt in your diet
41:37 Should you switch to potassium salt?
49:30 Beetroot juice: better than salt restriction?
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Studies referenced in today's episode:
Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020)
Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025)
Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025)
high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re talking about resistance training.
When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.
Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.
Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?
In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.
Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.
Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.
If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes:
00:00 What is inflammaging?
02:23 The biggest misconception about inflammaging
03:20 Inflammation can grumble away for decades
04:01 What cytokines in your blood really mean
05:00 Why inflammation is helpful — until it isn’t
06:19 A small rise in inflammation can last for decades
07:45 Inflammation acts like immune system hormones
08:50 Why more immune activity isn't always better
10:00 Did modern life create chronic inflammation?
12:00 Why flu is deadly for older people
13:15 Inflammation breaks down muscle and bone
15:15 Why fat tissue is fueling your immune system
16:51 Why body fat isn’t just a passive energy store
18:10 How inflammation helps cause dementia and heart disease
20:50 In your 40s? You might already be aging faster
22:03 Why menopause triggers a rise in inflammation
24:40 The gut bacteria that leak into your blood
27:15 Your muscles produce anti-inflammatory signals
28:55 Sitting too long cancels out your workout
30:44 Why walking stairs beats living in a bungalow
33:35 Janet’s one-day-a-week fast for 30+ years
34:55 10,000 steps = no inflammation?
35:57 Overweight people see the biggest benefit from exercise
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re talking about sleep.
Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.
So how do you get better sleep in a world that never seems to rest?
I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not.
We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin.
Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.
This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020)
Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022)
Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re zooming in on our gut.
It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.
I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises.
Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind.
Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE.
By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025.
Unwrap the truth about your food 👉 Get the ZOE app
Follow ZOE on Instagram.
Timecodes
00:00 Can supplements actually harm your health?
02:55 Why vitamin pills can do more harm than good
05:45 The truth behind scurvy, rickets, and early nutrition
08:30 Why we’re still stuck in a post-war supplement mindset
11:15 Should you supplement if you’re not deficient?
14:00 What calcium supplements are really doing to your heart
16:50 The real reason food companies add vitamins
19:20 The problem with your diet isn’t deficiency
21:45 Why fixing your diet is harder than it sounds
24:30 Why we need a new kind of supplement
27:10 Whole plants vs powders: why structure matters
29:40 Why plant diversity is the future of gut health
32:10 What’s the difference between prebiotics and probiotics?
35:05 Inside the randomized trial testing a new gut supplement
37:45 The science behind measuring real health impact
40:00 How the gut supplement changed the microbiome
42:30 Why probiotics worked… but much less
45:10 The surprising link between microbes and mood
48:20 How much did cholesterol and inflammation improve?
51:30 Could this reshape how we supplement in the future?
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024)
Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021)
Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013)
A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024)
On calcium supplementation:
Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011)
Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re diving into protein.
It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health?
So, what does the science say? Is it better to get our protein from animals or plants?
I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily.
Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers.
Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process.
This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
00:00 How much of our food is ultra-processed?
02:24 Can UPFs increase cancer risk in children?
04:48 Why our kids get sicker, earlier
07:12 How convenience took over our food choices
09:36 Are food companies engineering addiction?
12:00 UPFs and early onset cancer
14:24 Why calorie counting misses the point
16:48 Can a mother’s diet shape her child’s future health?
21:36 Is a poor diet as harmful as smoking in pregnancy?
26:24 Preservatives vs calories: what’s more harmful?
28:48 Brand new science: not all UPFs are equal
31:12 ZOE’s new processed food risk scale
38:24 Why UPF labels are misleading and confusing
40:48 A simple trick: how to spot UPFs on food labels
43:12 Should schools and offices be UPF-free zones?
45:36 How to shape your kids’ eating habits for life
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Trends in Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition
Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition
The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients
Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open
Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today, we’re diving into an important and growing health concern: colon cancer.
Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening.
So what can we do to protect ourselves and our loved ones?
I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good?
Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This."
Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Get Liz Earle's book A Better Second Half here
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Detox diets for toxin elimination and weight management: a critical review of the evidence (2014)
Application of red light therapy for moderate‐to‐severe acne vulgaris: A systematic review and meta‐analysis (2021)
Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review (2024)
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017)
Unraveling the Puzzle: Health Benefits of Probiotics-A Comprehensive Review (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re exploring the impact that ultra-processed foods have on our brain.
We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression.
So, what can we learn from the studies that have looked into the connection between food and thought?
I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
Unwrap the truth about your food 👉 Get ZOE’s new app
Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health?
In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity.
Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress.
She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome.
This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
00:00 Can saunas improve metabolism?
02:03 Can heat really mimic a cardio workout?
05:13 Why do I feel sleepy after a sauna?
07:33 The surprising link between heat and your heart
10:37 What cold water instantly triggers in your body
13:19 This 'good fat' burns your bad fat — here’s how
16:11 How just walking in the cold can raise your metabolism
18:57 Why a colder bedroom could transform your blood sugar
22:07 Winter swimmers vs non-swimmers — the science is clear
25:39 How short dips beat long soaks in cold water
29:12 Cold plunges activate your cell repair systems
31:37 The 30-second switch: from panic to peace
33:58 Can cold water really boost mental health?
36:07 Could gut bacteria respond to temperature?
38:53 Cold plunges and antidepressants: early findings
41:01 Cold shock vs hyperventilation — what to avoid
43:27 Is combining hot and cold better than just one?
45:36 Cryotherapy vs cold plunge — which works better?
47:19 Do cold showers actually do anything?
50:59 Why daily plunging might be too much stress
53:31 Should women cold plunge differently than men?
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Mentioned in today's episode:
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men, Cell (2021)
Cold exposure, gut microbiota and health implications: A narrative review, Sci Total Environ (2024)
The gut microbiota facilitate their host tolerance to extreme temperature, BCM Microbiology (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re exploring the power of a restricted eating window.
Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right?
Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best.
In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
👀 Unwrap the truth 👉 Try the new ZOE appWhy do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health.Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference.But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us.🌱 Try our new plant based wholefood supplement - Daily 30+*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemFollow ZOE on Instagram.Timecodes00:00 write timecodes📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFree resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episode The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics (2022) Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019) Relationship between community characteristics and impact of calorie labeling on fast-food purchasesHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.
-
We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression.
Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported.
We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms.
If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
01:55 Quickfire questions
03:55 How depression has changed
05:34 Do you have Anhedonia?
10:05 What is high functioning depression?
12:22 3 categories you should understand
14:48 The risk of being busy all the time
17:55 How to cultivate joy and purpose
18:28 Why men are at increased risk
21:38 What is trauma?
24:14 Is depression influenced by what we eat?
26:23 Gut microbiome and brain health
27:43 You need these brain foods
30:55 How to beat stress eating
33:50 Try this trick when you eat
36:49 The power of slowing down
Get Dr Judith’s new book: UK | US
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it.
Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us.
We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS.
Finally, Dr. Will shares practical strategies backed by the latest research - from dietary changes to cutting-edge treatments - offering hope for healing and prevention.
Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023)
Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023)
The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020)
Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females with irritable bowel syndrome (2020)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Today we’re talking about the relationship between cancer treatment and exercise.
For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment.
However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up?
Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here -
Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.
Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.
Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on Instagram.
Timecodes
00:00 Worried about inflammation?
01:55 Listener Q&A
03:18 Is inflammation always bad?
07:28 Can inflammation cause cancer?
11:35 Does inflammation speed up aging?
13:08 How does food impact inflammation?
17:25 Gut health and inflammation
21:12 Do detox juice cleanses work?
23:25 Food #1: Green powerhouse
26:20 Food #2: As effective as ibuprofen?
28:43 Food #3: Surprising sweet treat
33:19 Food #4: Small but mighty
37:11 Food #5: A spice with a health kick!
41:59 Food #6: The BEST berries
45:35 Food #7: Essential ferments
49:07 Start reducing inflammation today
50:55 Reduce inflammation over 30 days
53:04 How to reduce inflammation over a year
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018)
Gut-microbiota-targeted diets modulate human immune status, Cell (2021)
Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)
Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020)
The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024)
A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. -
Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.
Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.
For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.
The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors?
🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
00:00 Healthier than coffee?
02:15 Listener questions
03:17 What is matcha?
05:59 The same as green tea?
09:33 History of matcha
10:20 Industry marketing tricks
11:55 Why the west loves coffee
12:55 Does matcha make you alert?
14:42 How caffeine levels differ
16:53 Does matcha contain fiber?
21:37 Health benefits of matcha
25:10 Truth about iced matcha latte
28:59 Perfect matcha demonstration
41:55 Flavour profile of matcha
43:53 How to add matcha to food
44:35 Matcha dessert ideas
46:45 Expensive vs cheap matcha
47:33 Should you add milk?
Get Chef Koj's book 'No Sushi' here
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
🍵 Chef Koj's perfect matcha kit:
Bamboo Matcha Whisk & Scoop
Organic Japanese Matcha Green Tea Powder
Matcha Bowl
Studies referenced for today's episode
Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry
Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods
Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here. - Show more
