The latest research into nutrition and gut health
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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 itās 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
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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?
šBooks 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 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.
Do you really know your breast cancer risk? Many women think they do ā 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 āDr. Aā to her global following, she's OBGYN to royals and celebrities, and a leading voice on womenās 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 youāve 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 - donāt wait until itās too late.
Unwrap the truth about your food š ā Get the ZOE app
š± 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 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
šBooks 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 WeeksĀ
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Today weāre 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?
Iām 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.
š„ Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
š± 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
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
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 ā rich in fermented foods, legumes, ancient grains, and green vegetables.
The results? Rapid, measurable changes to immune function, inflammation, and gut health ā 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.
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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 Africaās Forgotten Superfood: Ancient Grain Porridge
10:37 Are These Ancient Grains the Original Superfoods?
13:17 Diet Changes That Predict Disease ā Hereās 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 ā Hereās 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 ā The Surprising Downside
45:06 Most People Donāt Eat Enough Fiber. Do You?
47:49 Why One Diet Doesnāt Work for Everyone
50:33 The #1 Diet Swap to Transform Your Health
šBooks 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 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.
Today weāre 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, Iām joined by Dr. Lou Aronne to help us separate the hype from the hard facts.
š„ Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
š± 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
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
What if your blood pressure ā even just a little too high ā is quietly damaging your brain? What if itās 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 ā and most dangerous ā health issues today. He explains why ānormal for your ageā might not be safe at all, why medication alone isnāt 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?
Youāll also learn why 80% of the salt we eat isnāt from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.
If youāve ever been told your blood pressureās āfineā ā or never measured it at all ā this episode might change the way you think about your future health.
Unwrap the truth about your food š ā Get the ZOE app
š± 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 didnāt 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?
šBooks 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 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.
Today weāre 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 isnāt just about losing tone - itās 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 youāve got five minutes or fifty, heāll show you how to get started - no gym membership required.
š„ Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
š± 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
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
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 āinflammagingā - a slow, chronic form of inflammation that quietly builds in the body as we get older. Itās 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. Sheās 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.
š„ Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
š± 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 ā until it isnāt
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 isnāt 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 Janetās 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
šBooks by our ZOE Scientists
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.
Today weāre talking about sleep.
Are you a good sleeper? Itās something we all aim for, yet many of us fall short. And the consequences of a poor nightās 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?
Iām joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.
š„ Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
š± 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
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
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 whatās real and whatās not.
We explore how skin truly ages, what happens beneath the surface, and why some popular treatments donāt do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and ābio-activeā ingredients that never make it past the top layer of your skin.
Professor McGrath is a Professor of Molecular Dermatology at Kingās College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin Dās role in skin health.
This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.
š„ Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST
š± 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 donāt erase wrinkles 19:21 Why most anti-aging products donāt penetrate your skin 20:41 The skincare label trick: āappearance 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?
šBooks 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 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.
Today weāre zooming in on our gut.
Itās 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!.
Iām 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 š ā ā Get the ZOE appā
š± 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
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