ZOE Science & Nutrition

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health. Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss. Yet, the allure of keto does come...

Many of us want to make positive changes to our eating patterns in January. But it’s not easy. Ultra-processed foods, for example, are everywhere. So how can we make healthy habits stick? In today’s episode of ZOE Science & Nutrition, Jonathan is joined by James Clear and Dr. Federica Amati, who offer strategies for overcoming obstacles and changing the way we eat, so we can all have longer, healt...

Professor Andy Galpin brings you evidence-based exercise regimes to make a fitter future achievable for everyone. Most people need to do more exercise. Despite us being aware of its obvious benefits to our health, we can still struggle to get active. So, what’s holding us back? A persistent injury, lack of free time, or simply not knowing how to get started? Dr. Andy Galpin believes it’s always po...

Did you know that you can potentially extend your life by 10 years if you eat the right foods and that this is even possible if put into practice later in life? Inflammation is the cause of most diseases and illnesses, if you would like to learn how to reduce inflammation then look no further! In today’s episode, Prof. Tim Spector and Dr Will Bulsiewicz delve into the gut microbiome, how it reacts...

Happy New Year! Thinking about extreme dieting this January? Think again. There are easy ways to eat well and boost your immune system while still enjoying every mouthful.  In today’s episode, Tim and Sarah break down seven essential strategies for eating healthily in 2024. They also debunk common misconceptions, emphasize the importance of food quality, and encourage you to focus on the sheer enj...

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.  Here, in part two, we’ll find out why you should stop counting sheep and how fidgeting can boost your health. These are evidence-backed tips to help you live and eat healthier. If you want to uncover the right foods for y...

In this special two-part episode, we’re taking a journey back through all of our episodes to bring you 10 actionable tips that will have a big impact on your nutritional health.  Here, in part one, we’ll explore whether you actually need to spend more on organic food, why snacking can help your diet, and plenty more.  These are evidence-backed tips to help you live and eat healthier. If you want t...

Do you realize how closely your diet affects your general health and well-being? Have you ever wondered how advertising affects what you eat? How much do you think your childhood diet is affecting your health in the long run?   In today’s episode, Jonathan is joined by Prof. Walter Willett to discuss the importance of carefully considering what you eat and making decisions that support your health...

Do you know what FODMAPs are? Many of us aren’t aware of these cryptic carbohydrates hidden in everyday foods. How can undigested FODMAPs cause bloating, gas, and other symptoms as they ferment in your gut?  In today’s episode, Dr. Will Bulsiewicz, ZOE’S U.S. medical director and a board-certified gastroenterologist, teaches us about FODMAPs and how to tell if a low-FODMAP diet could be right for...

As we age, the distribution of our body fat changes, particularly around menopause.   Most people think of body fat as bad, but fat tissue plays a number of hugely important roles in our health. In today’s episode of ZOE Science and Nutrition, Jonathan is joined by Dr. Sarah Berry and Prof. Deborah Clegg. Together, they debunk the myth that fat is bad, enlighten us about why body fat is distribute...

Admit it, exercise isn't everyone's favorite pastime. Of course, our ancestors weren't hitting the gym by choice — our evolution has wired us to stay active, and this natural activity actually slows down the aging process. The good news is that you can achieve the benefits without feeling like you're "exercising." In today’s episode, Prof. Daniel Lieberman debunks exercise myths. He also teaches u...

We’ve been working for the past 2 years on a randomized controlled trial of ZOE membership.  Participants used personalized nutrition advice to try to improve their health — and the results are fascinating.  In today’s episode of ZOE Science & Nutrition, Jonathan, Sarah, and Tim ask: How did ZOE hold up as part of this trial? If you want to uncover the right foods for your body, head to zoe.com/po...

Heart disease is among the top five causes of death globally, and it’s the first in the United States and United Kingdom. In the U.S., it causes 1 in 5 deaths. But what is heart disease, exactly? Can we take steps to avoid it? Prof. Eric Rimm, of the Harvard T.H. Chan School of Public Health, is here to enlighten us.  In today’s episode of ZOE Science & Nutrition, Jonathan and Eric explore what we...

What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story. In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods...

Can the power of your thoughts help defy aging? Could your mind help improve your eyesight or even heal wounds faster?  These ideas might seem far-fetched, but our guest, Harvard Professor Ellen Langer, has spent four decades uncovering the real science behind this. In this episode, discover how to harness your mind-body connection to enhance your well-being. Ellen Langer is an American professor...

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older. And this leads to an increased risk of falls, osteoporosis, and fractures.  When it comes to your muscles, it’s a case of use them or lose them. But what is the most effective way to use our muscles and maintain strength? Ex-bodybuilder and professor of exercise science Brad Sch...

More than 50 systemic health conditions — including Alzheimer’s, diabetes, and heart disease — are associated with oral disease.  The link between systemic and oral conditions is always microbial, inflammatory, or both. So, how can we look after our gums to improve our health? In today’s episode, Jonathan and Prof. Alp Kantarci pose the question: How does the health of your oral cavity shape your...

Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true? Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duratio...

Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being. However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their head...

There’s been a surge in our consumption of ultra-processed foods, especially in the United Kingdom and the United States, where these foods contribute about two-thirds of people’s caloric intake. Also a cause for concern is emerging evidence of ultra-processed foods’ detrimental effect on our brain health and overall well-being. When most of our calories come from ultra-processed foods, the risk o...

Get science-based nutrition advice straight to your inbox: https://bit.ly/3ExWxCG Most of us like to have breakfast before we exercise in the morning, but what happens if we don’t eat anything first? The issue goes beyond weight loss and exercise timing to involve blood sugar, insulin sensitivity, and other — perhaps unexpected — aspects of your health. In today’s short episode of ZOE Science & Nu...

As a listener to this show, you’ve probably heard of the gut microbiome. But did you know that your skin has its own microbiome?  Recent evidence suggests that these microbiomes are vital for our skin health. So, what should we do? Which foods make an impact?  And if we want our skin to look healthier, how about those collagen supplements that many of you have asked us about?  In today’s episode,...

Millions of us are counting calories every day. But do we know if those numbers truly reflect the energy we get from eating? It’s about time that we debunked the “one-size-fits-all” approach to calorie counting and unmasked the outdated methodologies that contribute to inaccuracies in food labeling. In today’s episode, Jonathan and Dr. Sarah Berry ask: How exactly do we measure calories, and is ca...

Antibiotics are one of the greatest discoveries of the 21st century. Since their inception, they’ve saved countless lives, but these miracle drugs come at a cost. In some cases, they can seriously affect your health or can even be life-threatening. In today’s episode, Jonathan puts himself under the microscope. After an injury forced him to take antibiotics, he shows you the effect they had on his...

Whether you’re frying, baking, or topping your toast, most of you will eat either butter or margarine at some point today. The fact that these spreads are such a staple means that we need to know their effects on our health. And It might surprise you to learn that this impact has changed quite dramatically over the past 20 years. In today’s short episode of ZOE Science & Nutrition, Jonathan and Dr...