ZOE Science & Nutrition

Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.  Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day. So,...

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless res...

Today, we’re talking about fat. Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right? Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even how...

Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours. We explore discoveries in Wi...

Today we’re talking about habits. Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February, millions of those well-intended resolutions are already in the bin.  So why is changing your habits so hard? Neuroscientist Dr Tara Swart joins me and Sarah Berry to explain how to implement small, consistent improvements tha...

Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? In this episode, best-selling author and longevity expert Dan Buettner, explores what decades of studying the people who live the longest reveal about health and lifespan. Instead of chasing hacks, the science suggests that a longer life is shape...

Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system and influencing our long-term health. The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us. Today, I’m joined by Dr. Suzanne Dev...

Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving...

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.  However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlif...

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck.  Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules...

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood. Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease. In this episode, Shawn Stevenson and Tim S...

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, pr...

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right? Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture. Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work,...

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?  If you’re looking...

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why? Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress. Today, I’m joined by neurologists Drs. Ayesha and Dean Sherz...

This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable. From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - th...

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter jo...

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist...

Today we’re diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart s...

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerfu...

Today we’re talking about something we’re all guilty of: food waste. A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens.  They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis. So, can we change the way we approach food and help curb this epidemic of waste? I’m joined b...

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be? Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health?  Dr. Donnai bre...

Today we’re talking about gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert car...

Are fermented foods the missing link in our health, or just the latest wellness trend?  In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villa...

Today we’re diving into our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted.  So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explo...