ZOE Science & Nutrition
- Episodes
- 360
- Released
- weekly
- Latest episode
- Oct 22, 2026
About the podcast
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 360
How to use food as medicine to reverse disease in months - the top 5 foods you must eat to live longer | Dr Dariush Mozaffarian
Can using food as medicine protect your heart health, prevent chronic disease, and help you live longer? In this episode, leading cardiologist and Director of the Food is Medicine Institute, Dr Dariush …
Show notes
Can using food as medicine protect your heart health, prevent chronic disease, and help you live longer?
In this episode, leading cardiologist and Director of the Food is Medicine Institute, Dr Dariush Mozaffarian, explains how modern diets increase your risk of heart attacks and why standard medical advice often falls short.
Dariush looks at how past dietary guidelines shaped today’s food system and why shifting focus to whole, protective foods improves your health. He also explains why counting calories fails, shows how ultra-processed foods took over our food supply, and asks whether saturated fat deserves its reputation as a cause of heart disease.
Through the idea that food is medicine, you’ll learn how to adopt healthy eating habits by identifying protective foods - forming practical diet shifts that can control your blood sugar, lower cholesterol, support your gut health, and cut your risk of heart attacks and strokes.
What if the most effective prescription for a longer, healthier life is already on your plate?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:22 Is a poor diet deadlier than smoking?
09:13 Why the foods you're missing may harm you more than junk food
10:33 Could diet prevent half of all heart attacks and strokes?
11:29: Can diet reverse gut problems in months?
14:25 Why diet-related disease exploded in just 35 years
15:40 Nutrition science is younger than you think
17:51 Why poor nutrition became a national security threat in 1941
19:27 Why do we refine grains, then put the vitamins back in?
21:03 How bomb factories changed the food on your plate
24:46 Why did we go low-fat? The 1980 dietary guidelines mistake
26:45 Did tobacco companies really own food brands?
31:09 The 3 things driving the rise of chronic disease
33:52 Is fat really the problem?
36:38 Exercising more but still gaining weight? Here's why
37:33 Has our resting energy expenditure gone down?
39:28 Is modern food starving your gut microbes?
41:02 Are dietary guidelines any good? A cardiologist’s verdict
43:02 What do dietary guidelines say to avoid?
45:37 Do we really need more protein?
47:21 Healthy eating made simple: 3 food groups to know
48:17 How many calories does your gut microbiome digest?
52:29 Is red meat bad for you?
54:11 Is saturated fat bad for your heart?
56:21 How to lower cholesterol with food: a cardiologist's 2 tips
57:13 Should your doctor prescribe food?
1:00:37 Can we fix the food system in 10 years?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Food Additives: Emerging Detrimental Roles on Gut Health, FASEB journal (2025)Diet Is the Single Most Important Predictor of Health, Alternative and Complementary Therapies (2019)
Total daily energy expenditure has declined over the past three decades, Nat Metab (2023)
Most replayed moment: Why fermented foods are the future of gut health | Professor Tim Spector
Fermented foods have evolved from a niche health trend into a supermarket staple. Kefir, kimchi, kombucha. Our shelves are now filled with products rich in beneficial bacteria. But with so many options to …
Show notes
Fermented foods have evolved from a niche health trend into a supermarket staple. Kefir, kimchi, kombucha. Our shelves are now filled with products rich in beneficial bacteria.
But with so many options to choose from, it can be difficult to know where to begin.
Today, Professor Tim Spector shares simple, practical ways to incorporate fermented foods into your daily meals. He’ll also show why fermenting at home is much easier than most people think, taking us inside his fridge to demonstrate how to make four of his favourite homemade ferments.
🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
The 9 best foods to beat the winter blues, end brain fog and stop anxiety | Prof Tim Spector
Can what you eat protect your memory, ease brain fog, and lift your mood? For a long time, we thought the brain was separate from the rest of the body. It's easy to assume that mood, energy, and memory have …
Show notes
Can what you eat protect your memory, ease brain fog, and lift your mood?
For a long time, we thought the brain was separate from the rest of the body. It's easy to assume that mood, energy, and memory have little to do with what's on your plate.
But in today's episode, one of the world’s leading experts in nutrition, Professor Tim Spector, explains how your gut health shapes your brain health. From low energy and anxiety today to dementia in later years, he shares what to eat to protect your brain throughout your life. Tim shares nine foods to add to your diet - from mushrooms and eggs to tofu and fermented foods - with easy ways to eat more of them, all drawn from his new book, Good Mood Food.
By the end of the episode, you will have learned quick, budget-friendly recipes that support the gut-brain connection and will clearly understand the four principles you need to start boosting brain function today.
What if your tiredness, brain fog, and low mood are linked to the food on your plate? What might change if you ate differently for two weeks?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:24 Why better gut health shows up in your brain first
06:05 Gut-brain connection explained: the vagus nerve is 80% gut to brain
10:30 Is the “chemical imbalance” theory of mental illness wrong?
12:28 What a week of fried chicken does to your brain
15:20 How a gut-friendly diet sends calming signals to your brain
17:17 How inflammation and blood sugar spikes damage brain cells
19:33 Does type 2 diabetes really triple dementia risk?
23:03 SMILES trial: can a gut-friendly diet ease depression?
26:06 How many plants should you eat per week? 30 or 40?
28:22 Why ultra-processed food is bad for your brain:t’s not just additives
29:56 Can intermittent fasting lift your mood?
32:44 Always tired? Why it might be a brain signal
36:19 Healthy comfort food: mac and cheese, fish and chips
39:16 Are mushrooms linked to 25% lower dementia risk?
42:18 Are eggs good for brain health? How many a week is OK?
44:03 Best omega-3 foods for brain health: the SMASH fish rule
46:27 Is tofu good for your brain? How to cook it in 30 seconds
49:52 Do herbs and spices help your brain? What we know so far
52:10 Is your brain really made of fat? Why nuts and seeds matter
54:29 Do you need to soak beans and lentils for hours?
56:41 Don’t pour away chickpea water: egg white swap
58:52 Does heating fermented foods kill the benefits? Postbiotics explained
1:00:17 Where to start for better mood and brain health: try this for 2 weeks
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Good Mood Food (preorder) by Prof. Tim Spector
The ZOE METHOD study, ZOE (2024)
Daily30: Does it work?, ZOE (2026)
ZOE’s Fermented Food study, ZOE (2025)
The ‘SMILES’ trial, BMC Med (2017)
Type 2 Diabetes and Dementia, J Int Neuropsychol Soc (2004)
The Big IF Study, ZOE (2023)
Mushroom Consumption and Dementia, J Am Geriatr Soc (2017)
Egg Consumption and Brain Function, Nutrients (2024)
Tofu Consumption and Reduced Cancer Risk, Nutrients (2024)
Unlocking Saffron’s Potential in Brain Health, Cureus (2025)
Episode transcripts are available here.
Most replayed moment: Sleep myths that are ruining your rest | Dr Sophie Bostock
Sleep. It’s a bizarre process when you think about it. We lie down, close our eyes, and before we know it, we’re waking up the next morning with a head full of hazy dreams. Because of its mysterious nature …
Show notes
Sleep. It’s a bizarre process when you think about it. We lie down, close our eyes, and before we know it, we’re waking up the next morning with a head full of hazy dreams.
Because of its mysterious nature, sleep has long been surrounded by all kinds of strange ideas and theories about what might help or harm it. From cheese causing nightmares to turkey making you sleepy.
So today I’m joined by sleep expert Dr Sophie Bostock to separate fact from fiction. She’ll debunk common sleep myths and share simple, practical tips you can use tonight to improve your sleep.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
How to build muscle & stay strong at any age: The surprising links between your gut health, strength training and healthy ageing | Prof Claire Steves & Prof Tim Spector
How do you build muscle and stay strong as you age? For most of us, muscle loss starts in our 30s. It’s easy to think that you can combat this and stay strong into old age by strength training and eating plenty …
Show notes
How do you build muscle and stay strong as you age?
For most of us, muscle loss starts in our 30s. It’s easy to think that you can combat this and stay strong into old age by strength training and eating plenty of protein.
Exercise and macros matter, but scientists are uncovering another important piece of the puzzle - a direct connection between your gut health and healthy ageing. It could change how we think about staying strong as we get older.
In today's episode, Professor Claire Steves - a world-leading expert in ageing and health - and Professor Tim Spector explore the gut-muscle axis - how your gut microbiome influences your muscle health. They explain why maximum protein doesn't mean maximum muscle, how gut bacteria ‘talk’ to muscle tissue, and why an unhealthy gut can make muscles resistant to growth.
For listeners looking for simple ways to support their muscles today, this episode includes practical advice you can easily fit into your routine. Claire and Tim share quick daily habits and explain how to get your protein from diverse plant sources.
Could changing what you feed your gut microbes today be the key to keeping your body strong for decades to come?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:08 Why muscle matters for healthy aging, not just the gym
06:37 The hidden organ: how your muscles talk to your body
10:35 Why it gets harder to keep muscle as you age
11:37 Can you have a 20-year-old's muscles at 70?
13:29 Can muscle loss increase your risk of cancer?
15:51 Why skinny doesn't mean healthy
17:40 What is sarcopenia?
20:52 How 4 days of bed rest can shrink your muscles
23:31 Gut-muscle axis: how gut bacteria talk to your muscles
23:53 Why protein stops working as you age
26:11 Can improving your gut health build stronger muscles?
28:57 Can strength training change your gut microbiome?
30:57 Can the Mediterranean diet make your legs stronger?
34:01 The diet trial that improved muscle and bones, no gym
34:55 Is there a magic gut bug for building muscle?
39:38 Intermittent fasting: should you exercise before breakfast?
44:43 Can too much protein weaken your muscles?
46:32 How much protein do you really need per day?
49:20 The best protein foods to feed your gut and muscles
52:26 Carnivore diet: what meat and shakes do to your gut
53:46 Strength training, cardio or balance: what do you need?
56:04 The easy 2-minute toothbrush habit for better muscle health
57:21 Key takeaways: muscles, microbes, and the protein myth26:11 Can improving your gut health build stronger muscles?
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Master Cyclist Study, King’s College London (2018)
Physical Activity and Reduced Cancer Risk, Nat Rev Cancer (2008)
Bed Rest and Muscle Loss, Diabetes (2016)
Microbiome Interventions and Inflammation, Cureus (2025)
The Gut Microbiome and Muscle Strength, BMC Geriatr (2021)
Resistance Training Reshapes the Gut Microbiome, Sports Med Open (2026)
The Mediterranean Diet and Muscle Strength, Physiotherapy Theory and Practice (2025)
Short-Chain Fatty Acids and Muscle Mass, J Cachexia Sarcopenia Muscle (2024)
Mitochondrial Properties in Skeletal Muscle Fiber, Cells (2023)
Episode transcripts are available here.
Most replayed moment: How to stop fighting your body clock | Prof. Debra Skene
Every one of us runs on a biological rhythm - a finely tuned system that controls when we feel alert, when we feel tired, and even how we process food. But here’s the problem: modern life doesn’t always respect …
Show notes
Every one of us runs on a biological rhythm - a finely tuned system that controls when we feel alert, when we feel tired, and even how we process food.
But here’s the problem: modern life doesn’t always respect this rhythm. Late nights, early alarms, and irregular meals put many of us out of sync with our own biology.
I’m joined by Professor Debra Skene to explain why this mismatch matters, and how you can transform your health by aligning your lifestyle with your internal ticker.
🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
How to eat to lower inflammation - the top 5 foods to boost energy, stop pain, and to live longer | Prof Luke O’Neill
Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries. But when it stays switched on, this …
Show notes
Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries.
But when it stays switched on, this chronic inflammation can drain your energy, can affect your health over the years, and even lead to heart disease. Eventually, 1 in 3 of us will develop an inflammatory disease.
In today's episode, Professor Luke O'Neill - one of the world's top 1% immunologists - explains why that matters and what you can do about it. He explores how everyday foods can push inflammation up, or help calm it. He also explains why balance matters more than banning foods like sugar, red meat, gluten, and dairy. As for your gut, you’ll learn how anti-inflammatory foods like plants, fibre, and a healthy microbiome can help keep inflammation down.
By the end of the episode, you'll know how to eat, rest, and enjoy life in ways that can keep inflammation in check.
Could the way you eat help your body's healer do its job without going into overdrive?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
04:14 Why 1 in 3 people will get an inflammatory disease
06:49 When inflammation turns from healing to harmful
10:23 Why does your immune system now damage your heart and brain?
13:46 Why does chronic inflammation make you so tired?
15:35 The link between depression and inflammation explained
18:10 Does inflammation speed up ageing?
19:56 Testing for chronic inflammation - what CRP tells you
23:01 Does belly fat cause inflammation? What Ozempic reveals
25:46 Does your gut microbiome affect inflammation?
28:04 Are ultra-processed foods inflammatory? Sugar and fat explained
30:18 Does sugar make inflammation worse?
33:15 Insulin resistance and inflammation
35:07 Fructose: fruit vs processed food
39:35 Is red meat inflammatory? How much is too much
41:52 Does gluten cause inflammation?
44:29 Does dairy cause inflammation?
46:13 Seed oils and inflammation
46:40 The anti-inflammatory diet
49:38 Anti-inflammatory plants: how willow bark led to aspirin
51:32 Do polyphenols fight inflammation?
53:44 Do anti-inflammatory supplements work? Are they worth it?
54:34 How to reduce inflammation today: why morning sunshine matters
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The Mediterranean diet and CRP levels, Nutrients (2018)
Metabolic Reprogramming in Stromal and Immune Cells in Rheumatoid Arthritis and Osteoarthritis, European Journal of Immunology, (2025)
Episode transcripts are available here.Most replayed moment: The hidden dangers of hearing loss | Prof. Marcelo Rivolta
The world around us is louder than ever. From booming speakers to roaring traffic, our ears can take quite a beating. But have you ever stopped to consider the long-term impact of all this noise? Because …
Show notes
The world around us is louder than ever. From booming speakers to roaring traffic, our ears can take quite a beating. But have you ever stopped to consider the long-term impact of all this noise?
Because hearing loss isn’t just about your ears. Emerging research suggests it could also affect your brain health in surprising ways.
I’m joined by Professor Marcelo Rivolta to explore how noise exposure can cause lasting damage. He shares the early warning signs to look out for, what to do if your hearing begins to decline, and simple steps you can take to protect these vital organs on the side of your head.
🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
Inside Tim Spector’s weekly food shop - 6 grocery rules to lower your blood pressure, cholesterol, and heart disease risk | Prof Tim Spector & Prof Sarah Berry
Supermarket shelves are full of foods promising to be healthy: high-protein, low-fat, gluten-free, sugar-free. How do you know what's true? Today, Professors Tim Spector and Sarah Berry, world-leading experts …
Show notes
Supermarket shelves are full of foods promising to be healthy: high-protein, low-fat, gluten-free, sugar-free. How do you know what's true?
Today, Professors Tim Spector and Sarah Berry, world-leading experts in nutrition and diet, share the six rules they use for their own weekly grocery shopping. They cover which food labels are worth trusting and which are just marketing scams, how to make snacking a part of a healthy diet, and why your daily staples, like bread, matter more than the occasional treat.
By the end of this episode, you'll know exactly what to reach for on your next shop, and what to leave on the shelf.
How many "healthy" scams are sitting in your basket?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:20 Why supermarkets stock 30,000 products (and why that's bad for you)
08:10 Is low-fat food actually healthy? A nutrition scientist explains
11:39 Why 'sugar-free' labels should make you suspicious
14:48 Why this professor avoids gluten-free food (unless you need it)
16:40 The protein label that tricks 70% of shoppers into buying junk food
19:27 How a cheap dairy waste product got rebranded as a health food
21:59 How many ingredients are really in a bag of Pringles?
24:37 The 30-second trick to spot ultra-processed food at the shop
27:33 How to tell a healthy granola from a fake one
29:24 Is cheese actually bad for your heart? Doctors got this wrong
33:37 The snack swap that cut heart disease risk by 30% in a real study
38:36 The 6 everyday foods that matter most for your long-term health
41:08 The simple fiber-to-carb ratio for picking a healthy bread
43:43 The 'unhealthy' breakfast a nutrition scientist admits to craving
46:47 Switching to whole grain could lower your risk of dying early
49:42 The label trick that makes fake kefir look healthy
50:07 What to check on a kombucha label before you buy it
52:51 Why 30 plants a week beats the old '5 a day' rule
53:42 The 'diversity jar' hack for hitting 30 plants a week fast
55:45 The pantry staple that quietly boosts your plant count
57:10 The most underrated vegetable for lowering blood pressure
59:56 The 6 rules two nutrition scientists use to shop for food
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The effect of snacking on nuts on heart health, The American journal of clinical nutrition (2020)
Low fat diets for long-term weight loss, The Lancet (2015)
Wholegrain consumption and all cause mortality, BMJ (2016)
Episode transcripts are available here.
Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay
From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently …
Show notes
From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently, something called HRV.
But what do these numbers actually mean? And more importantly, how can we use them to improve our lives?
I’m joined by Dr Malcolm Finlay to break down the data behind the devices. He explains how to turn confusing metrics into meaningful action. helping you adjust your training, manage stress, and make smarter decisions for your health.
🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 to change, why stronger bones are key to living more healthy years, and why declining bone health isn’t inevitable. Elaine explains why it’s not just about avoiding broken bones, but about learning to understand one of the most important living tissues in your body.
By the end of the episode, you’ll know exactly how to protect your bones so they can look after you now and for many years to come.
Could your bones be the missing anti-aging link you’ve been missing?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:05 Are your bones dead tissue? The truth about bone biology
08:08 Peak bone mass: the age your bones stop getting stronger
11:06 What is osteoporosis? The condition you won't feel coming
14:01 Spinal fractures and death risk: what the research shows
15:53 What does osteoporosis do to your bones? The honeycomb explanation
17:46 Fragility fractures: why older adults break bones from a simple fall
20:02 Bone marrow function: what your bones do for your immune system
22:48 The gut-bone axis: how gut health affects bone health
27:01 Does stress affect bone health? The cortisol connection
29:45 Is alcohol good or bad for bone health? The surprising answer
30:16 Does extra weight protect your bones? What the science says
32:13 GLP-1 drugs and bone health: the risk no one's talking about
33:21 Muscle loss and bone density: why they're linked
35:37 DEXA scan: the only way to know your bone density
39:06 Osteoporosis medication: how doctors treat bone loss
40:51 Best exercise for bone density: why walking isn't enough
42:54 How much calcium do you need a day for strong bones?
44:04 Vitamin D and bone health: why you need it to absorb calcium
45:41 Why vitamin D deficiency is common in sunny Australia
47:22 Does HRT protect your bones? The benefits and risks explained
48:31 Do weighted vests improve bone density? What the evidence shows
49:44 How to improve bone health: the first steps to take
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
The effect of Daily30 on Gut Health, Energy Levels, and Hunger in Healthy Adults, Cambridge University Press (2026)
Mortality Rate in Patients with Vertebral Compression Fractures, Geriatric orthopaedic surgery & rehabilitation (2023)
The Influence of the Mediterranean Diet on Bone Health, Nutrients (2023)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 expert Professor Ben Gardner to share practical ways to break out of unhealthy routines and build a breakfast habit that will support you every single morning.
🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 Spector and Professor Sarah Berry, tell their own story of why they’ve changed their minds about it.
We explore why sugar, salt and fat aren’t the whole story, explain why ultra-processed foods are making us sick, and share groundbreaking insight that only a small portion of them are really harmful.
By the end of the episode, you’ll know what to watch out for and what to worry less about when you’re food shopping.
Next time you reach for a "healthy" yogurt or a quick pasta sauce, would you still choose it if you knew exactly how it was made?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
02:24 The biggest myth about spotting ultra-processed food
07:52 How much of your diet is actually ultra-processed
12:09 Why people ate 500 more calories on ultra-processed food
13:47 The study that changed how scientists see ultra-processed food
17:52 The hidden artificial sweeteners nobody noticed they were eating
20:29 What sweeteners did to mice in this gut bacteria experiment
23:57 What emulsifiers might be doing to your gut lining
28:27 Why food additive combinations are impossible to track
31:30 Can food texture alone change how much you eat?
33:08 Two ultra-processed diets, 369 calories apart
37:10 How the tobacco industry invented food's "bliss point"
39:33 Why hyperpalatable food makes you eat the whole bag
42:17 Does skipping cakes and soda avoid ultra-processed food?
46:38 The "ultra-processed" foods that are actually protective
48:32 How ZOE built its own ultra-processed food risk score
51:01 Why 72 calories a minute is one sign of a risky food
53:48 The 25% of ultra-processed food causing most of the harm
56:11 The one-question test for spotting ultra-processed food
59:32 ZOE says 25% of food is high risk, not NOVA's 60%
01:01:54 Why some "healthy" yogurts are full of hidden sweeteners
01:03:16 Why children's food is designed to make kids overeat
01:05:41 Two pestos, one full of hidden sweeteners
01:10:20 Ultra-processed food uses the same trick as cigarettes
01:11:41 Why you shouldn't fear all processed food
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain, Cell (2019)
Personalized microbiome-driven effects of sweeteners, Cell (2022)
Food Emulsifiers and Metabolic Syndrome: The Role of the Gut Microbiota, Foods (2022)
Eating rate has sustained effects on energy intake from ultraprocessed diets, The American Journal of Clinical Nutrition (2026)
The role of hyper-palatable foods in energy intake, Eating Behaviours (2025)
ZOE’s PREDICT studies: What we’ve learned
Episode transcripts are available here.
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 …
Show notes
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 and the undesirable consequences when it isn’t functioning properly.
He also shares three simple tips you can do tomorrow to make sure your hormones support your health.
🌱 Try our science-backed and tasty wholefood supplement Daily30🌿Let your gut microbes snack on the ZOE Gut Health Bar
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE ScientistsEvery Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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 hereListen to the full episode here
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 …
Show notes
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 world's leading researchers on stress, helps us understand what’s happening in your body during a stressful moment and why chronic stress disrupts sleep, appetite, and energy levels. Carmine also explains how worried you should be about cortisol, and whether "cortisol face" and "cortisol belly" are backed by evidence.
By the end, you’ll understand why stress can be so powerful, when it becomes harmful, and have some evidence-based ways to manage it.
Next time you reach for wine, your phone, or something sweet after a hard day, ask yourself: is this helping you cope, or helping you avoid how you feel?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
01:10 Should you be aiming for zero stress?
06:13 Inside your fight-or-flight response
11:19 Can stress actually cause a heart attack?
13:15 Why your stress response won't switch off
15:33 Why stress eating isn't a willpower problem
17:15 Why emotional stress feels physical
21:00 The earliest sign of chronic stress
22:05 There's no such thing as "it's all in your head"
25:15 Stress causes the same inflammation as a cold
29:54 The blunt truth about chronic stress
31:07 How stress clogs your arteries
32:55 Why chronic stress can steal your joy
35:10 What a brain scan reveals about chronic stress
37:07 Is "cortisol face" actually real?
38:49 Does the viral cortisol cocktail actually work?
41:20 Why control is the key to coping with stress
42:46 How singing for one hour lowered cortisol
45:15 Why exercise is such powerful stress relief
47:57 Foods with the strongest evidence against stress
49:45 Why alcohol doesn't actually relieve stress
50:58 Is your phone making your stress worse?
54:04 The first thing to do when stress overwhelms you
56:06 Why modern life never switches your stress off
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Effect of anti-inflammatory treatment on depressive symptom severity, The American Journal of Psychiatry (2025)
Implementing a group singing intervention for depression, Frontiers in Medicine (2024)
The Relationship between Diet and the Occurrence of Depressive Symptoms, Nutrients (2023)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 Spector and microbiome researcher Nicola Segata join me to explore this microscopic war, and explain how simple changes to your diet could help tip the balance toward the good guys.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE ScientistsEvery Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.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 …
Show notes
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 cut back on, you'll learn what raises your cholesterol, and why the type of fat you eat matters more than how much of it you eat. You’ll leave the episode with some practical food swaps to protect your heart and live longer.
Have you swapped butter for "low-fat" alternatives loaded with sugar? Could that choice be working against your heart?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
01:33 The most common myth about fat, busted in one word
03:20 What fat actually is, and why your body needs it to survive
11:29 Why butter and beef tallow turn solid at room temperature
13:12 How saturated fat raises your risk of heart disease
15:36 Heart attack or stroke: which one saturated fat actually raises
17:12 Are all saturated fats equally bad for you?
20:07 The flawed rabbit study that shaped decades of egg advice
21:41 What actually makes your cholesterol go up
24:04 How high cholesterol quietly clogs your arteries
27:04 The 1960s study that proved swapping fat saves lives
30:32 How your liver secretly turns sugar into fat
32:37 The verdict on beef tallow and butter
36:32 Simple food swaps for a heart-healthy diet
38:10 Does eating more fat make you gain weight?
40:35 The truth about grass-fed beef and omega-3
42:53 Is beef tallow really a healthy fat?
44:40 Is fermented dairy actually healthy?
45:19 The checklist to delay premature aging
47:52 The pantry check that could improve your heart health
49:56 The 1990s mistake we made with low-fat yogurt
51:47 Why knowing your cholesterol numbers matters most
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Dietary trans fatty acids and cardiovascular disease risk, Current Atherosclerosis Reports (2014)
Unsaturated fats, high-quality carbs lower risk of heart disease, American College of Cardiology (2015)
Effect of Low-Carbohydrate and Low-Fat Diets on Coronary Heart Disease, JACC (2026)
Rabbit models for the study of human atherosclerosis, Pharmacology & Therapeutics (2014)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 these claims are actually supported by science?
Professor Daniel Davis joins me to explain how our immune system truly works, and what the evidence says is the best ways to support it.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE ScientistsEvery Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 insulin does in your body, why you need it to live, and what happens when it stops working properly.
By the end of this episode, you will understand how to spot the warning signs and have practical steps you can take to protect yourself.
If your last blood test came back "normal," how confident are you that it tells the whole story? Are you overlooking one of the biggest drivers of chronic disease?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
00:46 Why insulin might be the most important hormone in your body
01:53 What happens if your body stops making insulin
05:20 Why not having insulin used to be a death sentence
11:19 What happens to your brain when blood sugar drops too low
14:01 Why "just lower your insulin" advice can backfire
17:12 The shaky, sweaty feeling an hour after eating, explained
18:42 The exact moment insulin resistance turns into diabetes
21:47 Why high insulin can affect your ovaries
24:15 A visible skin sign that insulin levels are too high
25:40 The organs most at risk when blood sugar spirals
27:17 How common insulin resistance really is in the US and UK
30:23 Why your ovaries can be an early sign of insulin resistance
32:49 Debunking the online "signs" of insulin resistance
35:37 Is insulin resistance actually reversible?
36:47 Why your weight matters more than your BMI number
38:53 The DEXA scan that revealed hidden visceral fat
41:14 Why white bread might not be so different from a can of Coke
43:56 Why one type of exercise burns blood sugar best
45:17 Do you really need two hours in the gym to see results?
46:38 How stress directly changes your blood sugar
48:32 Why irregular sleep might be hurting your blood sugar
49:38 The one piece of advice for anyone worried about insulin resistance
55:00 Why insulin resistance may have once been a survival advantage
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Insulin resistance is a risk factor for 12 types of cancer, Nature (2026)
Association of insulin resistance with cancer, American Journal of Cancer Research (2016)
Global prevalence of insulin resistance, Frontiers in Endocrinology (2025)
Risk Reclassification Beyond BMI, (JACC) (2026)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 Marion Nestle joins me to explore how additives became so deeply embedded in modern food production — and why, now more than ever, it’s essential for you to understand the things that are hiding in your food.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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.
Jimmy explores why two people can weigh exactly the same and carry completely different amounts of this hidden fat, what it is, where it hides and why it matters.
By the end, you'll have a completely new understanding of body fat, and what it really means for your long-term health.
If your weight has stayed exactly the same for years, what do you think is happening underneath it?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
02:47 The DEXA scan result that didn't match how thin he looked
09:46 Why your body composition can get worse even while your weight stays the same
11:47 What does it actually mean to be "skinny fat"?
14:06 The real reason some people end up "skinny fat"
15:58 Why people carrying more fat might actually be happier
18:10 How visceral fat sends inflammatory signals through your body
21:50 Why having almost no body fat can also make you unhealthy
25:19 Could a supermodel have more visceral fat than a sumo wrestler?
26:44 Why your body stores visceral fat around your organs on purpose
28:08 Why visceral fat is the first fat to disappear when you diet
29:22 How your diet directly reshapes the fat in your body
33:25 How long it actually takes to change your body fat
35:47 Does Ozempic actually get rid of visceral fat?
37:05 Why dieting alone can quietly cost you muscle
38:55 What does yo-yo dieting actually do to your body?
41:20 The pattern he sees again and again in long-term dieters
42:39 Why being thin is no guarantee you don't have visceral fat
44:07 Why diet alone won't get rid of visceral fat
45:24 The exact mechanism that makes exercise target visceral fat first
49:03 Why inflammation and visceral fat together wreck your metabolism
49:50 Why any amount of alcohol is bad news for visceral fat
51:32 How fast visceral fat can actually shrink (as little as 12 weeks)
54:14 Why menopause redistributes fat to your belly
57:20 Resistance training: the single best thing for visceral fat
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Fat cell turnover in humans, Nature (2008)
New study investigates ‘optimal’ diets for healthy aging
Study of visceral, subcutaneous, liver and pancreas fat changes after 12 weeks, Diabetes Research and Clinical Practice (2023)
MRI assessment of adipose tissue fatty acid composition, Obesity (2024)
Phenotyping, Body Composition, and Precision Nutrition (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 your risk of heart disease and even heart attacks.
Dr. Nour Makarem joins me to explore the powerful connection between sleep and heart health - and why both too little and too much sleep is a cause for concern.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 environment explains weight gain, failed diets, and confusion about what to eat. We discuss calorie counting, ultra-processed food, hunger, and why there may be no single “best” diet for everyone.
By the end of the episode, you’ll have some simple ways to make better food choices and will know how to make healthy choices easier.
If your body evolved for a world where food was scarce, what does that mean for how you eat today?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:34 The 3 reasons evolution changes what you eat
07:28 Why supermarkets make healthy eating harder
10:51 Why sugar and fat are so hard to resist
12:12 Are humans really fatter than hippos?
13:20 Why your brain burns so much energy
14:25 Why humans evolved to hold onto fat
16:06 The 3 hidden costs behind body fat
18:23 How cooking changed the human body
19:15 Why raw food may not be natural for humans
22:08 Did farming make humans less healthy?
24:49 How processed food transformed what we eat
28:22 Why modern food triggers ancient cravings
29:48 What the paleo diet gets wrong
31:08 Why there is no real paleo diet
31:55 Why calorie counting can mislead you
33:05 Why hunger beats willpower
34:20 Why weight loss often comes back
35:56 What you need to know before buying food
36:53 Why no diet is truly optimal
38:24 What the healthiest diets have in common
40:08 Are your genes really making you gain weight?
41:40 The simple shopping trick Daniel uses
43:46 Why the 8-hour sleep rule is wrong
45:25 Why stress makes you crave comfort food
51:30 Why simple diet rules fail
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Fed Up: What Evolution Reveals about Food, Diet and Eating Well by Daniel Lieberman
Comparing dietary variation between tropical hunter-gatherer groups to the Paleo Diet, The American Journal of Clinical Nutrition (2023)
The carbohydrate-insulin model: a physiological perspective on the obesity pandemic, The American Journal of Clinical Nutrition (2021)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 is actually backed by science?
I’m joined by Dr. David Seres to help cut through the confusion and uncover what the science really says about vitamin C, vitamin D, and even the mysterious multivitamins.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 trend or a powerful part of our diet that we have overlooked.
Taking inspiration from Hugh’s new book High Fibre Heroes, they explore how fibre feeds your gut microbes, helps you feel full and slows the release of sugar into your blood. And, by the end of the episode, you’ll know how to eat more fibre without costly ingredients or difficult recipes, and how to turn familiar foods into simple meals packed with flavour.
Are you buying more protein while overlooking the foods your body may need most? The answer could already be in your cupboard, freezer or fridge.
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
00:57 Why the protein craze may be distracting us
04:51 How fibre may lower your disease risk
10:11 How much fibre do you actually need?
12:03 Why low-fibre food can leave you hungry
14:19 What 30g of fibre actually looks like
16:20 Why fibre diversity matters
18:51 Is fibre maxxing actually healthy?
21:08 The fibre mistake that can cause constipation
21:33 Has the world gone too far on protein?
23:25 Are most of us already eating enough protein?
25:42 How meat can push vegetables off your plate
28:20 Why healthy eating has to taste better
31:01 The 12 everyday foods that boost fibre
33:18 Why frozen peas are a healthy shortcut
35:00 Can frozen peas be healthier than fresh?
36:24 How to make frozen peas taste better
38:28 The mistake that ruins carrots
39:58 Why roasting makes vegetables taste better
42:24 What makes carrots so healthy?
44:31 Can cooked carrots be healthier than raw?
48:06 Kale vs cabbage — which is healthier?
52:18 How to make cabbage actually taste good
53:48 The easiest way to use more beans
54:24 How to start eating more fibre today
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
ZOE’s PREDICT studies: What we’ve learned
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 sustainable fat loss, and explain why, in some cases, the first step toward losing weight might actually involve gaining a little first.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 may affect hunger, energy, inflammation and long-term health.
By the end of the episode, you’ll know how to spot hidden sugars, how to avoid the afternoon slump and energy crashes, and, most importantly, how to enjoy cake with less impact on your blood sugar.
Sugar is not the enemy. But could a few small changes help you enjoy sweet foods without the cycle of cravings, hunger and energy crashes?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Intro
03:28 If fruit is full of sugar, why is it good for us?
08:30 What really happens after you drink a sugary drink?
12:46 Why sugar leaves you hungry a few hours later
16:15 The blood sugar dip that makes you eat 320 extra calories
19:19 The surprising link between sugar and inflammation
22:00 Can blood sugar affect your brain health?
25:25 What the science really says about sugar and cancer
29:25 We've been blaming sugar for the wrong things
31:45 The 2 types of sugar most people confuse
32:35 The hidden sugars lurking in everyday foods
35:32 Why energy drinks may be worse than you think
38:51 Why orange juice may not be as healthy as you think
40:10 Why fruit and fruit juice are not the same thing
43:53 Why some smoothies behave like sugary drinks
45:03 Should you quit sugar completely?
46:46 Are sweeteners helping or keeping you hooked?
49:55 Is honey actually healthier than sugar?
51:40 3 everyday foods with surprisingly high sugar
52:27 How to enjoy cake without the blood sugar crash
55:01 The 10-minute habit that lowers your glucose response
57:15 Why energy drinks may be making your slump worse
58:32 The biggest sugar traps to watch out for
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Dietary Sugar Intake Associated with a Higher Risk of Dementia, Journal of Alzheimer's Disease (2024)
Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality, AHA (2019)
A Twin Study of Acne in Women, Journal of Investigative Dermatology (2002)
Bananas and weight loss: What does the science say?
Food Order and Impact on Glucose and Insulin Levels, Diabetes Care (2015)
Here are 4 ways to help manage your blood sugar
Whole Fruits Versus 100% Fruit Juice, BNF (2025)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 improving your body composition may be the smarter goal for lifelong health.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
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 …
Show notes
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 healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from what matters most.
By the end of the episode, you’ll have six practical habits that have the biggest impact on living well for longer. From building stronger relationships and staying mentally active to improving your diet, exercise and sleep, Ezekiel offers a simple framework designed to support health over decades, not weeks.
If you want to live a longer, healthier life, are you focusing on the habits that matter most?
🌱 Try our science-backed and tasty wholefood supplement Daily30
🌿Let your gut microbes snack on the ZOE Gut Health Bar
Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE
Follow ZOE on Instagram.
Timecodes
00:00 Why more exercise may not help you live longer
03:49 The book that made a leading doctor furious
08:11 Why wellness culture thrives when life feels out of control
10:52 What the wellness industry gets wrong about longevity
13:05 Are peptides and supplements dangerous?
16:28 How much alcohol is safe to drink?
18:52 How ultra-processed food affects your brain and body
23:49 Is vaping safer than smoking?
25:35 Which vitamins and supplements are actually worth taking?
28:09 Rule one: The risks that are never worth taking
30:12 Is climbing Everest more dangerous than you think?
31:27 The number one rule for a longer, healthier life
33:35 How loneliness increases your risk of early death
35:51 What loneliness does to your immune system and heart
37:03 How many close friends do you need for better health?
39:20 Is working from home harming your mental health?
40:08 How to rebuild your social life when you feel isolated
40:52 Four vaccines linked to a lower risk of dementia
44:21 Is retirement bad for your brain?
45:32 Four simple food rules for better gut health
47:56 The three types of exercise you need as you age
50:17 How many hours of sleep do you really need?
52:24 Is sleep less important than social connection?
54:02 Why sleeping pills may not improve your sleep
56:13 The one habit that combines all six longevity rules📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life by Dr. Ezekiel Emanuel
Multivitamins and cognitive health, Annals of Medicine and Surgery (2026)
The (un-)Social Brain, Physiological Research (2025)
Association between social activity frequency and overall survival, BMJ (2023)
The Health and Retirement Study
Harvard Study of Adult Development
Mistakenly seeking solitude, Journal of Experimental Psychology (2014)
Home alone: Remote work, isolation, and mental health, Science (2026)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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 …
Show notes
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 Professor Sarah Berry join me to cut through the confusion, explain omega-3’s role in the body, and share an evidence based approach to this fascinating fatty acid.
🌱 Try our science-backed and tasty wholefood supplement Daily30
Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE
Follow ZOE on Instagram.
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
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.
These are the latest 100 of 360 episodes. You’ll find older episodes in the podcast’s feed.
Similar podcasts
More Education podcasts
