ZOE Science & Nutrition
ZOE
The latest research into nutrition and gut health
- 1 hour 24 seconds5 daily habits of people who live longer | Dan Buettner
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 shaped by everyday food, social habits, and the places people live. We’ll look at practical habits seen across the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. Rather than relying on willpower, Dan explains why changing your routine and environment may be easier and more effective. By the end of the episode, you’ll have some simple tips to help you start your day like you live in a Blue Zone - and increase your chances of living healthily to 100.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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
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Timecodes
00:00 Intro
01:24 What people who reach 100 actually eat
03:28 Why genes only explain 20% of longevity
07:20 What all Blue Zones diets secretly have in common
08:10 The high-carb pattern that shocks most people
09:20 Why grains and beans work together
10:50 The protein food that beats beef
11:55 Why plant protein comes with an extra benefit
12:15 Why fiber is the closest thing to a super nutrient
13:00 Why ‘fiber is sexy’ but ignored
15:05 A bathtub of meat vs how centenarians eat
15:50 You don’t have to be rich to eat well
17:25 Why deliciousness matters more than discipline
18:30 How many extra years diet can add
20:20 Why chasing longevity usually fails
22:40 What breakfast looks like at age 100
24:20 Why eating earlier helps your metabolism
25:45 The blood sugar crash that drives overeating
28:15 When ‘healthy’ yogurt has more sugar than Coke
31:15 How breakfast rules were shaped by food companies
33:30 The fasting window most people can manage
34:40 The overlooked habit: Blue Zones don’t snack
38:15 Why grumpy people don’t make it to 100
42:00 Why environment beats willpower
55:50 The five forces shaping long life
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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The Blue Zones Kitchen One Pot Meals: 100 Recipes to Live to 100 by Dan Buettner
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The ZOE BIG IF Study, MDPI (2024)
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Breaking Bread: the Functions of Social Eating, Adaptive Human Behavior and Physiology (2017)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.15 January 2026, 12:06 pm - 16 minutes 46 secondsRecap: How your gut microbes could fight disease | Suzanne Devkota & Tim Spector
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 Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership.
🌱 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 by our ZOE Scientists
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
Listen to the full episode here
13 January 2026, 12:06 pm - 52 minutes 21 secondsHow to drink alcohol without destroying your health | Prof. David Nutt
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 it up completely.
David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness.
If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably.
If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Intro
01:45 Humans have been drinking for 40,000 years - here’s why
07:20 Why your first drink feels good - and the next ones don’t
11:45 You don’t need addiction to be harmed
12:45 Alcohol ranked worst out of 20 drugs
13:10 Why alcohol beats heroin on total harm
14:05 Alcohol is toxic — in the same way disinfectant is
15:00 The ‘pickling’ process happening inside your body
15:30 How alcohol quietly damages your arteries
17:30 The fastest way to lower blood pressure
18:25 Will your cholesterol drop if you stop drinking?
19:35 The red wine myth people still believe
20:45 Is any amount of alcohol actually ‘worth it’?
22:10 When alcohol may still make sense socially
23:05 What a ‘unit’ actually looks like
24:25 Why harm rises much faster than you expect
24:55 A bottle a day can cost you years of life
25:30 Why alcohol helps you fall asleep - then wrecks it
27:45 What a hangover really is (it’s not dehydration)
31:20 Does alcohol actually shrink your brain?
32:25 The long-term brain study people ignore
39:30 When stopping suddenly can be dangerous
41:05 The single rule that stops most people overdrinking
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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Drug harms in the UK: a multicriteria decision analysis, The Lancet (2010).
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Obesity trajectories and risk of dementia: 28 years of follow-up in the Whitehall II Study, The Alzheimer's Association (2018)
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Drink?: The New Science of Alcohol and Your Health by Professor David Nutt (2020)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.8 January 2026, 12:06 pm -
- 17 minutes 28 secondsRecap: How to break bad habits and transform your health | Rich Roll & Tim Spector
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 midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift.
🌱 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:
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
Listen to the full episode here6 January 2026, 12:06 pm - 55 minutes 40 secondsWhat happens when you start eating healthy?
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 or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last?
Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way.
It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life.
If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Intro
05:20 The artificial sweetener trap no one talks about
08:20 The test result that caused panic
10:00 The stat that explains why diets “work”… then fail
12:05 Why calorie advice was “nice and easy”… and wrong
15:55 The “Mars bar” moment
17:10 The simple trick that stops you feeling deprived
18:10 Your biggest barrier might be the service station
19:25 Is bacon really that risky?
21:10 “Accidentally” becoming vegetarian
23:15 From three foods per plate to fifteen
24:15 The moment this turns into “poo in the post”
25:10 What actually happens to your sample in the lab
26:45 From 44 to 88 in one year
27:30 Why the magic starts after results day
29:10 The foods avoided for entire lives
30:00 The part of ZOE people underestimate
33:25 The meal-combining hack that changes everything
35:45 The daily score that keeps it sustainable
38:55 The claim people don’t believe: same weight for two years
44:05 The fatigue link your GP probably won’t ask about
45:47 The “nut box” rule (and what to drink instead)
52:05 How to make this last forever
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025)
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Ultra-processed food exposure and adverse health outcomes, BMJ (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
1 January 2026, 12:06 pm -
- 14 minutes 23 secondsRecap: We need to talk about metabolism | Shawn Stevenson & Tim Spector
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 Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours.
🌱 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 by our ZOE Scientists
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
Listen to the full episode here30 December 2025, 12:06 pm - 1 hour 10 minutes8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry
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, practical science in a way that’s easy to follow.
You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time.
What is one easy change you could try in 2026 to feel a little better?
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Intro
04:20 How changing your diet at 40 adds a decade of health
07:25 Why mindful eating isn’t a wellness fad
12:40 Why ‘30 plants’ beats five a day
14:10 Feeding your gut like a living ecosystem
16:35 Can adding plants cancel out an unhealthy meal?
17:40 Why 30 plants is the sweet spot
19:30 What makes processed food high risk?
21:40 How processing tricks your brain into overeating
23:45 Why ultra-processed foods make you eat 25% more
25:05 Why diet drinks aren’t as harmless as they seem
26:50 How ZOE measures processed food risk
29:35 How to spot risky processed foods without the app
30:20 Simple food swaps that make a big difference
31:40 Why calorie counting fails long term
33:40 How adding calories can reduce hunger
35:00 Can you lose weight without counting calories?
38:40 What is an eating window?
41:10 Why a 12-hour overnight fast works
42:30 Why consistency matters more than perfection
44:15 What ‘eat the rainbow’ actually means
47:00 How food diversity shapes your gut microbes
52:00 Why protein quality matters more than quantity
59:00 Why fermented foods are so powerful
01:06:20 The eight principles that tie everything together
📚Books by our ZOE Scientists
Every Body Should Know This by Dr Federica Amati
Food For Life by Prof. Tim Spector
Free resources from ZOE
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
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Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017)
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The ZOE BIG IF Study, MDPI (2024)
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New microbiome breakthrough from ZOE, thanks to community science
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.26 December 2025, 12:06 pm - 15 minutes 52 secondsRecap: Why you should stop counting calories | Giles Yeo
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, and how we can change the way we approach weight loss.
🌱 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 by our ZOE Scientists
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
Listen to the full episode here
23 December 2025, 12:06 pm - 48 minutes 29 secondsZOE’s best health tips of 2025 - Part 2
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 for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Intro
01:00 How much should we experiment with our own health?
03:48 Can a 47-year-old really be healthier than a teenager?
07:35 Why poor sleep makes everything feel like a threat
10:07 Why sleep is not optional for better health
10:33 The simple morning habit that improves sleep at night
11:19 The surprising exercise that may help you sleep better
12:45 Why your phone shouldn’t be in your bedroom
13:40 Why sleep rules shouldn’t become another source of stress
14:26 Does cheese before bed really cause nightmares?
15:40 Are oats actually good for you?
16:25 The large study linking oats to lower disease risk
18:40 What happened when Jonathan tested his blood sugar after oats
19:55 Why instant oats caused a huge blood sugar spike
22:20 How adding fat and protein changes your blood sugar response
24:37 Why not all oats are created equal
27:14 What arthritis pain actually feels like day to day
28:00 The trial that showed lifestyle changes can improve arthritis
31:55 Some patients improved enough to stop medication
32:45 The simple plate method for joint-friendly eating
36:05 Why muscle is critical for blood sugar and inflammation
39:05 The shocking truth about weight loss and muscle loss
41:53 What a realistic muscle-protecting workout looks like
44:50 The key ideas to take into a healthier 2026
📚Books by our ZOE Scientists
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
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Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism
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Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology
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Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients
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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
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A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology
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A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage
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Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
18 December 2025, 12:06 pm -
- 14 minutes 30 secondsRecap: Tips to help prevent Alzheimer’s | Drs. Ayesha & Dean Sherzai
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 Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow.
🌱 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 by our ZOE Scientists
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
Listen to the full episode here16 December 2025, 12:06 pm - 44 minutes 23 secondsZOE’s best health tips of 2025 - Part 1
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 - that people returned to, shared, and said genuinely helped them feel better.
Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Intro
02:20 A wake-up call for change
04:20 The mindset shift that saved a life
08:30 Why your body is silently inflamed
12:20 The chemical that cools inflammation
14:40 The simple trick that unlocks broccoli’s benefits
17:00 The fermented food discovery that shocked researchers
19:20 The truth about autophagy everyone gets wrong
21:30 How to get fasting benefits without starving yourself
23:40 Can fasting really reverse biological age?
25:50 Dementia starts decades before symptoms
28:10 One diet’s astonishing impact on Alzheimer’s risk
30:20 The nutrient your brain literally can’t function without
32:40 The biggest drink trend of 2025 - and why it matters
34:50 The 900-year secret behind matcha’s power
36:40 Why matcha feels different from coffee in your brain
38:30 The nutritional showdown: matcha vs coffee
40:10 The bedtime twist nobody expects about matcha
41:10 The perfect first-time matcha recipe
41:55 How to get matcha’s full benefits (and avoid a common mistake)
42:20 Final takeaway for 2026
📚Books by our ZOE Scientists
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
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MIND diet slows cognitive decline with aging, A&D (2015)
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Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024)
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Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024)
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Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
11 December 2025, 12:06 pm -
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