ZOE Science & Nutrition

ZOE

The latest research into nutrition and gut health

  • 49 minutes 25 seconds
    ZOE's best health tips of 2024 - Part 1

    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 actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional. 

    You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025. 


    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily 30+

    Follow ZOE on Instagram.


    Timecodes

    00:00 Introduction

    01:41 Build healthy food habits

    08:15 Eat more plants with Hugh Fearnley-Whittingstall

    17:20 Reduce dementia risk

    21:20 Is coffee healthy?

    24:40 Why you need more olive oil

    33:30 Our special guest!


    📚Books by our ZOE Scientists

    The Food For Life Cookbook

    Every Body Should Know This by Dr Federica Amati

    Food For Life by Prof. Tim Spector


    Free resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in Weeks 


    Enjoy the full episodes here 👇


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    19 December 2024, 12:06 pm
  • 16 minutes 9 seconds
    Recap: Change how you exercise during menopause | Dr Stacy Sims

    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. Become a member a zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily30+



    📚 Books from our ZOE Scientists:

    The Food For Life Cookbook by Prof. Tim Spector

    Food For Life by Prof. Tim Spector

    Every Body Should Know This by Dr Federica Amati


    Free resources from ZOE:

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

    Gut Guide - for a healthier microbiome in weeks


    Have feedback or a topic you'd like us to cover? Let us know here

    Listen to the full episode here

    17 December 2024, 12:06 pm
  • 1 hour 7 minutes
    Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector

    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 in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar.

    Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research. 

    We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE. 

    You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth.   

    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily 30+

    Follow ZOE on Instagram.


    Timecodes:

    00:00 The truth about artificial sweeteners

    01:49 Quick fire questions

    04:03 Tim's self-experiment

    07:40 What is an artificial sweetener?

    09:47 Examples of popular sweeteners

    10:45 Detrimental effects of sugar on your health

    13:11 Sugar's impact on gut health

    16:30 Which factors affect the gut microbiome?

    18:44 Full Fat Coke vs Diet Coke

    21:05 Do diet drinks help weight loss?

    26:00 Calorie restriction diets

    28:01 Sweeteners and diabetes risk

    35:50 Why your microbiome is a chemical factory

    42:15 Not all sweeteners are created equal

    49:00 The WHO's view on sweeteners

    52:30 Practical advice on chemicals in food

    55:05 How to transition off sweet drinks


    📚Books by our ZOE Scientists

    The Food For Life Cookbook

    Every Body Should Know This by Dr Federica Amati

    Food For Life by Prof. Tim Spector


    Free resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in Weeks 


    Mentioned in today's episode

    Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature

    Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell

    Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine

    The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    12 December 2024, 12:06 pm
  • 10 minutes 43 seconds
    Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

    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 to make them a staple of our cooking.


    🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily30+


    📚 Books from our ZOE Scientists:

    The Food For Life Cookbook by Prof. Tim Spector

    Food For Life by Prof. Tim Spector

    Every Body Should Know This by Dr Federica Amati


    Free resources from ZOE:

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

    Gut Guide - for a healthier microbiome in weeks


    Have feedback or a topic you'd like us to cover? Let us know here

    Listen to the full episode here

    10 December 2024, 12:06 pm
  • 1 hour 4 minutes
    How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal

    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 documentary “The M Factor: Shredding the Silence on Menopause”. She’s got a new book titled “How to Menopause”.

    Tamsen is joined by Dr. Sarah Berry. Sarah runs the world’s largest study on nutrition and menopause here at ZOE. She developed a free tool called the MenoScale calculator that helps you track your symptoms so you can find relief. Sarah is a world leader in large-scale human nutritional studies, associate professor in nutrition at King’s College London and Chief Scientist at ZOE. 


    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily 30+


    Follow ZOE on Instagram.


    Timecodes

    00:00 34 symptoms of menopause

    01:50 Quick fire questions

    03:48 A scary moment on live TV

    07:25 Feeling shame in menopause

    08:20 What’s happening to your hormones? 

    12:40 12 months without a period

    14:01 How long do symptoms last?

    15:31 New science on symptoms

    24:40 How estrogen changes fat distribution

    29:10 Gut microbiome and menopause

    36:00 Menopause symptoms in the workplace

    48:18 Easy menopause food hacks

    51:50 Brand new symptom tracker


    📚Books by our ZOE Scientists

    The Food For Life Cookbook

    Every Body Should Know This by Dr Federica Amati

    Food For Life by Prof. Tim Spector


    Free resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in Weeks 


    Mentioned in today's episode

    ZOE Studies on Menopause: abstracts

    Menopause: Introducing a new way to understand your experience


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    5 December 2024, 12:06 pm
  • 14 minutes 3 seconds
    Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper

    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 you can tailor your lifestyle to maintain a strong skeleton.


    🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily30+


    📚 Books from our ZOE Scientists:

    The Food For Life Cookbook by Prof. Tim Spector

    Food For Life by Prof. Tim Spector

    Every Body Should Know This by Dr Federica Amati


    Free resources from ZOE:

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

    Gut Guide - for a healthier microbiome in weeks


    Have feedback or a topic you'd like us to cover? Let us know here.

    Listen to the full episode here.

    3 December 2024, 12:06 pm
  • 1 hour 2 minutes
    The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz

    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 otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers.

    She’s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE’s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ‘scrappy cooking’ can get you eating that all-important 30 plants per week.

    You’ll walk away from today’s episode saving your money and the planet, all while eating more plants.


    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily 30+

    Follow ZOE on Instagram.


    Timecodes:

    00:00 Don’t throw these away

    01:39 Quick fire questions

    04:06 Why we waste so much?

    07:49 The truth about ‘best before’

    09:39 This reduces your grocery bill

    10:58 Why we need more plants

    14:05 Which part of the food is edible?

    16:12 The beetroot example

    20:25 How to store food safely

    23:33 Uncooked vs cooked food

    25:09 What to do with coffee grounds

    27:40 What is sprouting?

    36:50 The power of aquafaba

    39:07 No.1 most wasted food

    40:02 Make the most of bread

    45:33 The lost art of cooking

    46:25 Carleigh’s 4 base meals

    50:15 How to do meal prep

    53:15 Soup: is it nutritious?


    📚Books by our ZOE Scientists

    The Food For Life Cookbook

    Every Body Should Know This by Dr Federica Amati

    Food For Life by Prof. Tim Spector


    Free resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in Weeks 


    Mentioned in today's episode

    Carleigh's sprouting video will be coming soon!


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    28 November 2024, 12:06 pm
  • 15 minutes 25 seconds
    Recap: Boost health by defeating stress | Dr. Rangan Chatterjee

    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 healthy.


    🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily30+


    📚 Books from our ZOE Scientists:

    The Food For Life Cookbook by Prof. Tim Spector

    Food For Life by Prof. Tim Spector

    Every Body Should Know This by Dr Federica Amati


    Free resources from ZOE:

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

    Gut Guide - for a healthier microbiome in weeks


    Have feedback or a topic you'd like us to cover? Let us know here.

    Listen to the full episode here.

    26 November 2024, 12:06 pm
  • 1 hour 1 minute
    5 years after COVID, what did we learn? | Dr. Tim Spector

    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 from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus.

    Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic.


    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily 30+

    *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

    Follow ZOE on Instagram.


    Timecodes

    00:00 What did we learn from COVID?

    01:44 Quickfire questions

    04:22 ZOE's response to the pandemic

    10:10 5 crucial days

    14:06 How new symptoms were discovered

    23:40 Did the virus come from a lab?

    28:00 Were face masks worth it?

    29:02 The data on lockdowns

    36:01 The economic costs

    37:50 Effectiveness of vaccines

    40:04 Side effects of vaccines

    46:10 Is there a cure for Long COVID

    48:39 The role of food choices

    51:24 How to fight off infections

    52:30 The risks of junk food


    📚Books by our ZOE Scientists

    The Food For Life Cookbook

    Every Body Should Know This by Dr Federica Amati

    Food For Life by Prof. Tim Spector


    Free resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in Weeks 


    Mentioned in today's episode

    The WHO estimates of excess mortality associated with the COVID-19 pandemic (2022), published in Nature

    Long COVID: major findings, mechanisms and recommendations (2023), published in Nature Reviews Microbiology

    The role of COVID-19 vaccines in preventing post-COVID-19 thromboembolic and cardiovascular complications


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    21 November 2024, 12:06 pm
  • 9 minutes 29 seconds
    Recap: How to stop the rise of heart disease | Peter Attia

    The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we’re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem.

    So how do we prevent a problem from occurring?

    Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow.


    🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST


    🌱 Try our new plant based wholefood supplement - Daily30+

    *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system


    📚 Books from our ZOE Scientists:

    The Food For Life Cookbook by Prof. Tim Spector

    Food For Life by Prof. Tim Spector

    Every Body Should Know This by Dr Federica Amati


    Free resources from ZOE:

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition 

    Gut Guide - for a healthier microbiome in weeks


    Have feedback or a topic you'd like us to cover? Let us know here

    Listen to the full episode on Apple or Spotify

    19 November 2024, 1:05 pm
  • 1 hour 3 minutes
    8 foods that soothe anxiety | Dr. Uma Naidoo

    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 toward increased anxiety: its rise through the pandemic, and explosion among young people. 

    Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School.

    Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind.


    🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

    🌱 Try our new plant based wholefood supplement - Daily 30+

    *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

    Follow ZOE on Instagram.


    Timecodes:

    00:00 Change your diet to beat anxiety

    01:23 Quickfire questions

    02:52 What is anxiety?

    05:58 Are humans more anxious now than in the past?

    08:50 This is where anxiety occurs in the brain

    11:29 The gut-brain connection

    12:45 Serotonin: the happiness hormone

    20:05 How gut bacteria impact the brain

    21:20 What happens 2 hours after stress?

    23:10 Foods that disrupt dopamine pathways

    24:50 Is food addiction real?

    30:35 How chronic stress affects hunger

    34:00 The importance of feeding good gut microbes

    41:00 Eat more of these vegetables

    45:02 How to overcome diet anxiety

    49:20 How to use Uma’s ‘Calm’ approach

    53:13 The anti-anxiety plate


    Find Uma's Cauliflower Tikka Massala recipe here

    Get Uma's latest book 'Calm Your Mind With Food'


    📚Books by our ZOE Scientists

    The Food For Life Cookbook

    Every Body Should Know This by Dr Federica Amati

    Food For Life by Prof. Tim Spector


    Free resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in Weeks 


    Mentioned in today's episode

    Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine

    Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry

    A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience 


    Have feedback or a topic you'd like us to cover? Let us know here.

    Episode transcripts are available here.

    14 November 2024, 12:06 pm
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