ZOE Science & Nutrition

Today we’re exploring what evolution can teach us about exercise. When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it. So, why does t...

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone. In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backe...

Today, we’re putting the spotlight on our brains. As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia. But are these behaviours just an inevitable part of...

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down. But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make mos...

Today we’re discussing inflammation. We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease.  It’s clearly very important, however many of us still don’t fully understand what inflammation really is. Professor Phillip Calder is here to break down inflammation and share tips on what we sho...

Think weight loss is all about eating less and moving more? Think again. In this episode, Prof. Giles Yeo reveals why calorie counting isn’t just inaccurate—it could actually make weight management harder. He explains why the popular “calories in, calories out” method doesn’t add up and explores how factors like genetics, brain signals, and gut health play a major role in shaping our weight. Giles...

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.  So why should your diet be? Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this. 🥑 Make smarter food choices. Become a member a zoe.com - 10%...

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat? In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spec...

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease. So, what changes can you make today to reduce your chance of getting dementia tomorrow? Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come. 🥑 M...

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025. Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that’s come out over the last 365 days, they bust common food myths, highlight the importance of quality over qu...

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year. In this jam-packed episode, we’ll hear how your second brain affects your mood, why fasting doesn’t actually have to be difficult, and how to prevent the disease you probably don’t know much about - but can lead to hospital time.  As you consider your New Ye...

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health.  A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is...

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise. So, how can you adjust your workout routine to best support your body through this change? Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life. 🥑 Make smarter food choices....

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence? New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live...

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too. So how can we introduce more spices into our meals? Kanchan Koya is here to share the science of spices and show us how easy it is...

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause.  Today’s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the docu...

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures. So, what can you do to keep your bones strong as you age? Professor Tim Spector & Professor Cyrus Cooper explain how...

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients. Today’s guest is Carleigh Bodrug. Carleigh’s published a best-selling cookbook with over 140 recipes made from food scraps you might otherw...

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it’s nothing new. However, our failure to manage this stress could be harming our health. Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us...

The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic? Professor Tim Spector, one of the world’s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We’ll reflect on ZOE’s role - collecting data...

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It’s not just in your head, it’s in your gut. Today, we’ll learn how food could help us cope. Our guest explains the rising global trend...

Today we’re discussing how the food we eat can lower cholesterol. It’s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age. So, how can we break this trend? Today’s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It’s safe to say s...

A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.  What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could all...

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch. In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging. But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much? Our guest is Christopher Gardner,...

Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn’t need boosting. Instead, it should be balanced. In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body’s housekeeper. Jenna highlights the case...