ZOE Science & Nutrition

ZOE

The latest research into nutrition and gut health

  • 54 minutes 1 second
    Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima

    Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee. 


    Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.


    For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners. 


    The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors? 


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

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    Follow ZOE on Instagram.


    Timecodes

    00:00 Healthier than coffee?

    02:15 Listener questions

    03:17 What is matcha?

    05:59 The same as green tea?

    09:33 History of matcha

    10:20 Industry marketing tricks

    11:55 Why the west loves coffee

    12:55 Does matcha make you alert?

    14:42 How caffeine levels differ

    16:53 Does matcha contain fiber?

    21:37 Health benefits of matcha 

    25:10 Truth about iced matcha latte 

    28:59 Perfect matcha demonstration

    41:55 Flavour profile of matcha

    43:53 How to add matcha to food

    44:35 Matcha dessert ideas

    46:45 Expensive vs cheap matcha

    47:33 Should you add milk?


    Get Chef Koj's book 'No Sushi' here


    šŸ“šBooks 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


    šŸµ Chef Koj's perfect matcha kit:

    Bamboo Matcha Whisk & Scoop

    Organic Japanese Matcha Green Tea Powder

    Matcha Bowl


    Studies referenced for today's episode

    Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry

    Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods

    Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients


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

    Episode transcripts are available here.

    10 April 2025, 11:06 am
  • 1 hour 12 minutes
    The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin

    Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.


    We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.


    Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.


    Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.


    šŸ„‘ 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 Can you you live longer with strength training?

    01:57 Quickfire questions

    03:37 Why bother with strength training?

    07:21 New science: strength and longevity

    14:32 How many workouts until I get benefits?

    17:10 Workout THIS many days per week

    20:22 Fast twitch vs slow twitch muscles

    24:36 Designing the perfect home workout

    28:26 Equipment you need at home

    33:47 What is resistance exercise?

    44:15 Understanding reps and sets

    50:49 Do you need protein supplements?

    55:20 Building muscle working from a desk


    šŸ“šBooks 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

    Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging 

    Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal 

    No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine 

    Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology 


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

    Episode transcripts are available here.

    3 April 2025, 11:06 am
  • 16 minutes 37 seconds
    Recap: Is friendship the key to healthy aging? | Rose Anne Kenny

    Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.

    But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age?

    In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland. 


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

    🌱 Try our new plant based wholefood supplement - Daily30+


    šŸ“š 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

    1 April 2025, 11:06 am
  • 1 hour 7 minutes
    The truth about low carb diets, sugar spikes, and ā€˜multigrain’ labels | Prof. Tim Spector

    Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.


    In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.


    The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.


    šŸ„‘ 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

    01:39 Quickfire questions

    03:06 What is a carb?

    07:43 Is rice healthy?

    08:56 What makes sugars unhealthy?

    11:49 Truth about sugar spikes

    14:49 Potatoes, white rice, bread and pasta

    18:44 'Big Food' industry

    21:22 What is a good carb?

    27:32 Effects of low carb diets

    33:18 Effects on mood & energy

    36:25 Tim's favourite carbs

    39:48 When should you eat carbs?

    41:47 Eating carbs with other foods

    46:45 Should you freeze bread?

    50:33 The healthiest rice

    50:53 Is multigrain and wholemeal healthy?

    56:20 Should you consume flour?

    59:45 Easy way to improve healthy carb intake



    šŸ“šBooks 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

    Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in  Journal of the American Medical Association


    Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization


    Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal


    Low-Carbohydrate Diet, 2023, published in National Library of Medicine 


    Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health


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

    Episode transcripts are available here.

    27 March 2025, 11:06 am
  • 13 minutes 31 seconds
    Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah Berry

    In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ. 

    Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin?

    In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ.


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

    🌱 Try our new plant based wholefood supplement - Daily30+


    šŸ“š 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

    25 March 2025, 11:06 am
  • 1 hour 6 minutes
    Do you want to die? How Bryan Johnson plans to cheat death

    Could optimizing your sleep significantly extend your lifespan?


    In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome.


    Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate.


    But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing health.


    šŸ„‘ 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 No.1 anti aging hack

    02:05 Quickfire questions

    04:01 Bryan’s longevity protocol

    06:20 Biological age markers

    08:16 How to measure aging

    13:40 Can AI help stop aging?

    18:50 What science can we trust?

    21:40 Bryan’s self-experiments

    25:40 The most surprising sleep discovery

    31:20 The McDonald’s diet

    34:10 How to self experiment

    37:15 Transfusing his son’s blood

    39:50 Fecal transplants

    41:26 Is Bryan’s daily diet healthy?

    46:30 Truth about vitamin supplements


    šŸ“šBooks 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

    Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases 

    Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews 

    Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269

    Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings


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

    Episode transcripts are available here.

    20 March 2025, 11:06 am
  • 14 minutes 54 seconds
    Recap: Can mindfulness improve physical health? | Prof. Ellen Langer

    Today we’re considering mindfulness.

    Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think.

    So, is it really possible to think our way to better health? And if so, where do we begin?

    In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body.


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

    🌱 Try our new plant based wholefood supplement - Daily30+


    šŸ“š 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

    18 March 2025, 11:06 am
  • 1 hour 10 seconds
    Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati

    Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?

    In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.

    She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.

    Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.


    šŸ„‘ 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

    šŸ„‘ Make smarter food choices. Become a member at http://zoe.com


    Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages?


    In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free.


    She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run.


    Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life.


    🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30


    Follow ZOE on Instagram | https://www.instagram.com/zoe/


    Timecodes

    00:00 Introduction

    01:57 Quickfire questions

    03:50 From college kid to pro-athlete

    05:30 Risks of repetitive exercise

    06:05 Best injury prevention tips

    07:10 Prehab vs rehab

    12:20 Fitness during pregnancy

    17:20 Keeping fit with a family

    22:12 How to workout in your 50s

    24:30 How to age better

    27:44 This makes you feel better instantly

    29:20 The truth about core workouts

    31:48 Foot strength in older age

    35:40 3 ways to stick to your fitness plan

    42:28 You need this everyday

    46:35 Get outside for this many minutes each day

    48:10 Give yourself a 90 day reset


    šŸ“šBooks 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 


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

    Episode transcripts are available here.

    13 March 2025, 11:06 am
  • 14 minutes 43 seconds
    Recap: Red meat vs fake meat | Prof. Christopher Gardner

    Are meat alternatives healthy?

    It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products.

    However, are these meat alternatives actually any healthier?

    Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts.


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

    🌱 Try our new plant based wholefood supplement - Daily30+


    šŸ“š 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

    11 March 2025, 11:06 am
  • 57 minutes 51 seconds
    The best (and worst) oats for your health | Prof. Sarah Berry

    Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think?

    In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works.

    Sarah also discusses wider debates around oats: Are pesticides a concern? Is oat milk as healthy as it claims? Finally, she shares the ultimate guide to choosing the healthiest oats - and for those who prefer alternatives, she’s got delicious, nutrient-packed swaps to try.

    šŸ„‘ 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 The breakfast of champions?

    01:40 Quickfire questions

    03:17 What are oats?

    05:03 Oats vs wheat

    08:20 What are instant oats?

    09:58 Are oats good for your heart?

    12:20 ZOE’s oats experiment

    19:20 Blood glucose test

    25:18 What spikes blood sugar?

    28:35 How the body breaks down carbs

    33:25 Latest science: are oats healthy?

    35:00 Oats and cholesterol

    39:30 Healthy vitamins in oats

    40:57 Oats vs pesticides

    45:06 Is oat milk healthy?

    49:30 Oatmeal recipe ideas


    šŸ“šBooks 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

    Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism

    Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-SantĆ©, 2019, Journal of Exposure Science & Environmental Epidemiology 

    Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients

    The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition


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

    Episode transcripts are available here.

    6 March 2025, 12:06 pm
  • 14 minutes 34 seconds
    Recap: Menstruation - what everyone needs to know | Jen Gunter & Sarah Berry

    Today we tackle menstruation.

    Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period.

    So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively?

    Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around menstruation.


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

    🌱 Try our new plant based wholefood supplement - Daily30+


    šŸ“š 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

    4 March 2025, 12:06 pm
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