ZOE Science & Nutrition

ZOE

The latest research into nutrition and gut health

  • 1 hour 41 seconds
    Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright

    🌱 Try our plant based wholefood supplement - ⁠Daily 30+⁠

    Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.Ā 

    This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.

    In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.Ā 

    A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.Ā 

    *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 Do your scales lie about muscle?

    00:34 Do muscles stop sugar spikes?

    03:45 Why muscles are hormonal powerhouses

    06:10 Can you reverse cell aging?

    07:20 The dangers of high blood sugar

    11:05 Are you sitting down for too long?

    15:05 Shocking difference in muscle scans

    18:40 Is it ever too late to build muscle?

    20:20 Can exercise rejuvenate your cells?

    24:50 The risk of losing muscle

    28:37 Should you stop weighing yourself?

    31:47 Surprising truth about muscle vs. fat

    33:50 Does perimenopause affect metabolism?

    39:05 Where is fat really stored?

    42:10 Can you lift for life by focusing on strength?

    51:00 Should you check your heart before high intensity exercise?


    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 WeeksĀ 


    Mentioned in today's episode

    Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013)

    Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025)

    Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024)

    The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging AthleteĀ (2018)

    Low back pain: a call for action The Lancet (2018)


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

    Episode transcripts are available here.

    17 July 2025, 11:06 am
  • 53 minutes 27 seconds
    Are you at high risk of breast cancer? Follow this early detection guide | Dr. ThaĆÆs Aliabadi

    Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. ThaĆÆs Aliabadi. Known simply as ā€œDr. Aā€ to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed. Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late.

    Unwrap the truth about your food šŸ‘‰ ⁠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 Food's Influence on Breast Cancer Risk 00:47 Mammogram Limitations & Misconceptions 04:11 Shifting Mammogram Age Guidelines 10:02 Mammogram Limitations and Dense Breasts 11:56 How to Know if You Have Dense Breasts 13:23 Dr. Aliabadi's Personal Cancer Journey 15:37 Discovering a High Lifetime Risk 17:28 The Emotional Impact of Cancer Talk 19:11 The Day of Surgery and Unexpected News 22:32 The Importance of Being Your Own Advocate 25:10 A Second Mastectomy for Missed Tissue 27:00 Olivia Munn: A Public Story of Early Detection 31:00 Genetic Testing Beyond Family History 34:09 How to Calculate Your Lifetime Risk 37:25 High-Risk Patient Screening Strategies 40:02 Factors Increasing Breast Cancer Risk 43:03 Hormonal Birth Control and HRT Safety 46:00 When to See a Doctor for Lumps 49:10 The Power of Personalized Health





    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 WeeksĀ 


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

    Episode transcripts are available here.

    10 July 2025, 11:06 am
  • 15 minutes 57 seconds
    Recap: How to get the most out of olive oil | Elizabeth Berger & Tim Spector

    Today we’re talking about olive oil.

    Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.

    But is it truly liquid gold, or just another fad?

    I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.

    šŸ„‘ 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


    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 & NutritionĀ 

    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

    8 July 2025, 11:06 am
  • 59 minutes 50 seconds
    Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector

    In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC).

    Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.

    The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.

    Quirijn shares insights from his 20-year collaboration with local researchers.

    This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.

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

    Follow ZOE on Instagram.


    Timecodes

    00:00 Can This African Diet Transform Your Health in 2 Weeks?

    02:47 What Makes African Diets Healthier Than Mediterranean?

    05:17 The Mediterranean Diet: Are We Getting It Wrong?

    07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge

    10:37 Are These Ancient Grains the Original Superfoods?

    13:17 Diet Changes That Predict Disease — Here’s How

    15:58 What Pre-Western Diets Reveal About Human Health

    18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro

    21:00 This Fermented Banana Beer Might Boost Immunity

    23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet

    26:07 Can a Fermented Drink Reverse Western Diet Damage?

    28:47 How Food Labels Trick You Into Thinking You're Healthy

    31:38 Is Your Immune System Running on the Wrong Fuel?

    34:12 These Roots Are Healthier Than Potatoes — Here’s Why

    36:51 Your Porridge Is Making You Unhealthy (Without You Knowing)

    39:35 What People Actually Eat on a Traditional African Diet

    42:21 Pasteurised Fermented Foods — The Surprising Downside

    45:06 Most People Don’t Eat Enough Fiber. Do You?

    47:49 Why One Diet Doesn’t Work for Everyone

    50:33 The #1 Diet Swap to Transform Your Health


    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 WeeksĀ 


    Mentioned in today's episode
    Immune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)Ā 

    Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)Ā 


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

    Episode transcripts are available here.

    3 July 2025, 11:06 am
  • 13 minutes 11 seconds
    Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne

    Today we’re talking about obesity medication.

    Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.

    In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?

    One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.

    šŸ„‘ 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


    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 & NutritionĀ 

    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

    2 July 2025, 7:10 am
  • 53 minutes 48 seconds
    How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector

    What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?

    In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why ā€œnormal for your ageā€ might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.

    Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?

    You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.

    If you’ve ever been told your blood pressure’s ā€œfineā€ — or never measured it at all — this episode might change the way you think about your future health.


    Unwrap the truth about your food šŸ‘‰ ⁠Get the ZOE app

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


    Follow ZOE on Instagram.


    Timecodes

    00:00 Introduction

    03:29 What actually is high blood pressure?

    05:57 Why everyone should own a blood pressure monitor

    07:01 What your blood pressure reading really means

    09:59 Stress and high blood pressure

    11:28 The $20 gadget that can save your life

    13:17 When to see a doctor

    14:35 What causes high blood pressure

    16:57 Salt and blood pressure

    18:28 Why reducing salt didn’t work for Tim

    20:09 Blood pressure medications

    22:04 Why high blood pressure is so dangerous

    24:20 How blood pressure quietly damages your brain

    27:18 Is it too late to lower your blood pressure?

    31:31 How your gut microbes affect blood pressure

    34:14 Why potassium matters more than salt

    36:29 How sleep, stress & saunas impact your blood pressure

    38:58 The real source of excess salt in your diet

    41:37 Should you switch to potassium salt?

    49:30 Beetroot juice: better than salt restriction?


    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 WeeksĀ 


    Studies referenced in today's episode:

    Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020)

    Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025)

    Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025)

    high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022)


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

    Episode transcripts are available here.

    26 June 2025, 11:06 am
  • 15 minutes 43 seconds
    Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld

    Today we’re talking about resistance training.

    When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.

    Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.

    Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.

    šŸ„‘ 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


    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 & NutritionĀ 

    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

    24 June 2025, 7:03 pm
  • 1 hour 2 minutes
    The daily step count that cuts inflammation in half | Prof. Janet Lord

    What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?

    In this episode, immune aging expert Professor Janet Lord unpacks ā€œinflammagingā€ - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.

    Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.

    Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.

    If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.

    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 What is inflammaging?

    02:23 The biggest misconception about inflammaging

    03:20 Inflammation can grumble away for decades

    04:01 What cytokines in your blood really mean

    05:00 Why inflammation is helpful — until it isn’t

    06:19 A small rise in inflammation can last for decades

    07:45 Inflammation acts like immune system hormones

    08:50 Why more immune activity isn't always better

    10:00 Did modern life create chronic inflammation?

    12:00 Why flu is deadly for older people

    13:15 Inflammation breaks down muscle and bone

    15:15 Why fat tissue is fueling your immune system

    16:51 Why body fat isn’t just a passive energy store

    18:10 How inflammation helps cause dementia and heart disease

    20:50 In your 40s? You might already be aging faster

    22:03 Why menopause triggers a rise in inflammation

    24:40 The gut bacteria that leak into your blood

    27:15 Your muscles produce anti-inflammatory signals

    28:55 Sitting too long cancels out your workout

    30:44 Why walking stairs beats living in a bungalow

    33:35 Janet’s one-day-a-week fast for 30+ years

    34:55 10,000 steps = no inflammation?

    35:57 Overweight people see the biggest benefit from exercise

    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 SpectorFree resources from ZOE

    Live Healthier: Top 10 Tips From ZOE Science & Nutrition

    Gut Guide - For a Healthier Microbiome in WeeksĀ 


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


    Episode transcripts are available here.

    19 June 2025, 11:06 am
  • 15 minutes 44 seconds
    Recap: Banish bad sleep with these top tips | Prof. Matt Walker

    Today we’re talking about sleep.

    Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.

    So how do you get better sleep in a world that never seems to rest?

    I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.

    šŸ„‘ 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

    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 & NutritionĀ 

    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 June 2025, 11:06 am
  • 1 hour 8 minutes
    The 3 biggest myths about anti-aging skincare | Prof. John McGrath

    From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not.

    We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and ā€œbio-activeā€ ingredients that never make it past the top layer of your skin.

    Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.

    This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.

    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

    Timecodes 00:00 Can you reverse sunburn in 24 hours? 00:54 The anti-aging skincare routine that actually works 02:21 Is collagen powder a scam? 03:33 Your skin renews itself every 4 weeks 05:11 70 billion microbes live on your skin 07:56 Can gut bugs really reverse hair loss? 09:12 The two ways your skin actually ages 11:03 Why your skin stops repairing itself 13:19 What makes your skin sag as you age 14:55 Can lifestyle really slow down skin aging? 16:15 The enzyme that smoking activates to destroy collagen 17:01 Does vaping wreck your skin too? 18:04 Why expensive creams don’t erase wrinkles 19:21 Why most anti-aging products don’t penetrate your skin 20:41 The skincare label trick: ā€œappearance of wrinklesā€ 24:03 The white bottle effect: how packaging influences trust 27:55 The double-edged sword of sunlight 30:22 Why sunlight makes you feel amazing 32:53 Could sun exposure actually protect your heart? 35:01 Are we protecting our skin too much? 39:12 The 3 steps of a dermatologist-approved routine 42:05 Are you using enough sunscreen? (Probably not) 44:55 Should you wear SPF in winter? 50:01 The vitamin D3 sunburn recovery hack 52:58 How much is too much vitamin D?


    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 WeeksĀ 


    Mentioned in today's episode

    Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020)

    Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022)

    Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016)


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

    Episode transcripts are available here.

    12 June 2025, 11:06 am
  • 15 minutes 23 seconds
    Recap: Simple steps to great gut health | Nicola Segata & Tim Spector

    Today we’re zooming in on our gut.

    It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.

    I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.

    Unwrap the truth about your food šŸ‘‰ ⁠⁠Get the ZOE app⁠

    🌱 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


    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 & NutritionĀ 

    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 June 2025, 11:06 am
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