ZOE Science & Nutrition

Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah Berry

25 Mar 2025

Contributed by Lukas

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising w...

Do you want to die? How Bryan Johnson plans to cheat death

20 Mar 2025

Contributed by Lukas

Could optimizing your sleep significantly extend your lifespan? In this episode, we dive deep into the science of longevity with Bryan Johnson, the e...

Recap: Can mindfulness improve physical health? | Prof. Ellen Langer

18 Mar 2025

Contributed by Lukas

Today we’re considering mindfulness. Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or mone...

Why your workout should change with each new decade | Gabby Reece & Dr. Federica Amati

13 Mar 2025

Contributed by Lukas

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

Recap: Red meat vs fake meat | Prof. Christopher Gardner

11 Mar 2025

Contributed by Lukas

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. Howe...

The best (and worst) oats for your health | Prof. Sarah Berry

06 Mar 2025

Contributed by Lukas

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 do...

Recap: Menstruation - what everyone needs to know | Jen Gunter & Sarah Berry

04 Mar 2025

Contributed by Lukas

Today we tackle menstruation. Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by t...

How to reverse arthritis in 8 weeks | Dr. Tamiko Katsumoto

27 Feb 2025

Contributed by Lukas

Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if yo...

Recap: Is your morning coffee harming your health? | James Hoffmann

25 Feb 2025

Contributed by Lukas

Today we’re diving into coffee. Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has ...

The truth behind memory loss - and how to stop it with exercise | Dr. Wendy Suzuki

20 Feb 2025

Contributed by Lukas

We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transf...

Recap: What the science says about intermittent fasting | Gin Stephens

18 Feb 2025

Contributed by Lukas

Today we’re talking about intermittent fasting. This form of time-restricted eating has been gaining significant popularity, with many people report...

How to transform your health in midlife | Rich Roll and Prof. Tim Spector

13 Feb 2025

Contributed by Lukas

Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your...

Recap: The misunderstood function of fat | Deborah Clegg

11 Feb 2025

Contributed by Lukas

Today we’re discussing fat. It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool expl...

3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

06 Feb 2025

Contributed by Lukas

Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and str...

Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman

04 Feb 2025

Contributed by Lukas

Today we’re exploring what evolution can teach us about exercise. When it comes to doing exercise, there’s often a tug-of-war between our body and...

Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai

30 Jan 2025

Contributed by Lukas

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common m...

Recap: Maintain brain health as you age | Dr. William Li

28 Jan 2025

Contributed by Lukas

Today, we’re putting the spotlight on our brains. As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall ...

Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector

23 Jan 2025

Contributed by Lukas

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—...

Recap: What is inflammation and how can I control it | Prof. Philip Calder

21 Jan 2025

Contributed by Lukas

Today we’re discussing inflammation. We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about hea...

The science of weight loss – and why calories don’t count! | Prof. Giles Yeo

16 Jan 2025

Contributed by Lukas

Think weight loss is all about eating less and moving more? Think again. In this episode, Prof. Giles Yeo reveals why calorie counting isn’t just in...

Recap: How to adapt your diet for later life | Dr Federica Amati

14 Jan 2025

Contributed by Lukas

A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or...

Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector

09 Jan 2025

Contributed by Lukas

Belly fat is more than just stubborn weight – it plays a complex role in our health, interacting with the immune system and gut bacteria. But could ...

Recap: Simple steps to prevent dementia | Dr Claire Steves

07 Jan 2025

Contributed by Lukas

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn’t the case. In reality, lifestyle choices play the mo...

How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

01 Jan 2025

Contributed by Lukas

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025. Today, Prof. Tim Spector...

ZOE's best health tips of 2024 - Part 2

26 Dec 2024

Contributed by Lukas

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year. In this ...

ZOE's best health tips of 2024 - Part 1

19 Dec 2024

Contributed by Lukas

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on i...

Recap: Change how you exercise during menopause | Dr Stacy Sims

17 Dec 2024

Contributed by Lukas

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it ...

Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector

12 Dec 2024

Contributed by Lukas

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy yo...

Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

10 Dec 2024

Contributed by Lukas

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices...

How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal

05 Dec 2024

Contributed by Lukas

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there’s also brittle nails, tingling in yo...

Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper

03 Dec 2024

Contributed by Lukas

How strong is your skeleton? It’s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak...

The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz

28 Nov 2024

Contributed by Lukas

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ‘food scraps’ stuff...

Recap: Boost health by defeating stress | Dr. Rangan Chatterjee

26 Nov 2024

Contributed by Lukas

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brai...

5 years after COVID, what did we learn? | Dr. Tim Spector

21 Nov 2024

Contributed by Lukas

The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to fa...

Recap: How to stop the rise of heart disease | Peter Attia

19 Nov 2024

Contributed by Lukas

The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if ...

8 foods that soothe anxiety | Dr. Uma Naidoo

14 Nov 2024

Contributed by Lukas

1 in 3 people have anxiety. It’s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating be...

Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry

12 Nov 2024

Contributed by Lukas

Today we’re discussing how the food we eat can lower cholesterol. It’s an important question, as high cholesterol can increase our chances of deve...

Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah Berry

07 Nov 2024

Contributed by Lukas

A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and...

Recap: How much protein do you need? | Prof. Christopher Gardner

05 Nov 2024

Contributed by Lukas

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch. In nearly...

4 immunity tips for healthy ageing | Dr. Jenna Macciochi

31 Oct 2024

Contributed by Lukas

Over the last two years, there’s been a rise in “immune-boosting” foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi...

Recap: What time of day are your muscles strongest? | Prof. Karyn Esser

29 Oct 2024

Contributed by Lukas

Today we’re discussing why muscle strength is so important to our health. Our guest tells us how it's possible to harness the power of your muscles ...

Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati

24 Oct 2024

Contributed by Lukas

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with mis...

Recap: Tips to build better food habits | James Clear

22 Oct 2024

Contributed by Lukas

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into ...

Menopause ruins sleep and sex - here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry

17 Oct 2024

Contributed by Lukas

Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly person...

Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati

10 Oct 2024

Contributed by Lukas

Vitamin D is the world’s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the y...

Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake

08 Oct 2024

Contributed by Lukas

Today we’re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and oft...

The truth about protein shakes, according to science | Dr Federica Amati

03 Oct 2024

Contributed by Lukas

Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and med...

Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector

01 Oct 2024

Contributed by Lukas

Today we’re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really un...

Simple ways to improve gut health | Dr. Karan Rajan

26 Sep 2024

Contributed by Lukas

Your body has two brains. And your second brain is your gut. Many think the “gut” is only the stomach - but it’s a network of organs, working to...

Recap: Is honey really better than sugar? | Dr. Sarah Berry

24 Sep 2024

Contributed by Lukas

Today, we’re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural ...

Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry

19 Sep 2024

Contributed by Lukas

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this epi...

Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector

17 Sep 2024

Contributed by Lukas

Today, we’re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don’t discriminate ...

Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry

12 Sep 2024

Contributed by Lukas

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all see...

Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann

10 Sep 2024

Contributed by Lukas

Today, we’re discussing the health benefits and potential harms of the world’s most popular drink - Coffee. We drink 2 billion cups of the stuff e...

Davina McCall: Make this choice every day to reduce menopause symptoms

05 Sep 2024

Contributed by Lukas

Half of the world’s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for ...

Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell

03 Sep 2024

Contributed by Lukas

Bread has been a staple of our diet for literally thousands of years. Around the world, millions of us start the day with a slice of toast, enjoy a sa...

How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector

29 Aug 2024

Contributed by Lukas

Thirty plants this week, think you could do it? It might sound a lot, but it’s easier than you think. Fruit, veg, nuts, seeds, even coffee all count...

Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry

27 Aug 2024

Contributed by Lukas

You’ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a d...

Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector

22 Aug 2024

Contributed by Lukas

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar v...

Recap: Why nuts make you healthier | Professor Sarah Berry

20 Aug 2024

Contributed by Lukas

Today we’re discussing Nuts. If you’ve heard that nuts are bad for you because they’re full of fat, then, you’re in for a surprise. Professor ...

Why one in ten children have a food allergy | Dr. Gideon Lack

15 Aug 2024

Contributed by Lukas

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some ca...

Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector

13 Aug 2024

Contributed by Lukas

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.  As m...

How to lower cholesterol in 10 days | Prof. Sarah Berry

08 Aug 2024

Contributed by Lukas

Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today’s episode, we simplify the scienc...

Recap: How dairy impacts your health: according to the science | Prof. Tim Spector & Prof. Sarah Berry

06 Aug 2024

Contributed by Lukas

There seem to be good arguments for and against eating dairy.  But how do we know what to listen to? Well at Zoe, we consult the latest research to d...

Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth Berger

01 Aug 2024

Contributed by Lukas

Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the righ...

Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs

30 Jul 2024

Contributed by Lukas

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because...

Why are young people getting colon cancer? | Dr. Andy Chan

25 Jul 2024

Contributed by Lukas

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it’s expected to be th...

Recap: Exercise and your blood sugar | Prof. Javier Gonzalez

23 Jul 2024

Contributed by Lukas

Let's take control of our blood sugar. We’ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercis...

Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz

18 Jul 2024

Contributed by Lukas

Did you know you can build muscle just as effectively with plant protein as with animal protein? In this episode, nutritionist Simon Hill, and board-c...

Recap: Improve blood vessel health to slow aging | Dr William Li

12 Jul 2024

Contributed by Lukas

Today we’re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li. Dr. Li has some simple steps we ...

Hidden health risk? The truth about emulsifiers with Dr. Federica Amati

11 Jul 2024

Contributed by Lukas

Emulsifiers are common in our diets, enhancing the texture, appearance and shelf life of many foods. But are they safe? In today’s episode, Jonathan...

Recap: The top foods high in pesticides | Prof. Tim Spector

05 Jul 2024

Contributed by Lukas

Today we’re talking about pesticides. More specifically, about the surprising levels of pesticides found in some common foods. Professor Tim Spector...

Can NASA research help fight cancer? | Dr Jessica Scott

04 Jul 2024

Contributed by Lukas

What do astronauts and cancer patients have in common?  Jonathan explores this fascinating connection with Dr. Jessica Scott, learning how six decade...

Obesity and the new science of weight loss | Dr. Louis J Aronne

27 Jun 2024

Contributed by Lukas

Obesity is a physiological condition that can be managed with the right education and treatment. In today's episode, Dr. Louis J. Aronne, a leading ex...

Fix your body clock to improve long term health with Prof. Satchin Panda

20 Jun 2024

Contributed by Lukas

Our modern lifestyles mean that most of us don’t live our lives in sync with our circadian rhythms, which puts our health and well-being at risk. Ea...

Remembering Michael Mosley: 4 habits that changed his life

13 Jun 2024

Contributed by Lukas

After the tragic news of Michael Mosley's passing, we are re-releasing our episode with him, originally released in March 2023: If you had to do just ...

Is plant-based meat healthy? What the research shows with Prof. Christopher Gardner

06 Jun 2024

Contributed by Lukas

Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to ...

Menstruation: Science, medicine and mythology

30 May 2024

Contributed by Lukas

Periods are taboo! Despite the fact that half of the world’s population experience them. This taboo has led to countless myths around the topic. “...

Why dementia could start in your blood vessels with Dr. William Li

23 May 2024

Contributed by Lukas

55 million people suffer dementia worldwide with numbers expected to double every 20 years. Understanding the link between our heart health and brain ...

How inflammation could age you with Prof. Philip Calder

16 May 2024

Contributed by Lukas

Inflammation is a complicated topic. Short-term inflammation plays an essential role in fighting infections and healing injuries. But too much inflamm...

Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

09 May 2024

Contributed by Lukas

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health. Dr. Mary Claire Hav...

The medicines hiding in your spice rack with Kanchan Koya & Dr. Sarah Berry

02 May 2024

Contributed by Lukas

In today’s episode we’re uncovering the medicines hiding in your kitchen.  Molecular biologist Kanchan Koya joins Jonathan and Sarah to explore t...

Foods for every decade of life with Dr. Federica Amati

25 Apr 2024

Contributed by Lukas

Did you know that even at age 70, with the right nutrition, you could potentially extend your life by 6 years? In today’s episode, we learn that it'...

What to eat to avoid osteoporosis

18 Apr 2024

Contributed by Lukas

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST Every 12 years, our skeletons undergo a complete transformation...

The TRUTH about intermittent fasting

11 Apr 2024

Contributed by Lukas

What we learned from the world’s biggest intermittent fasting study. Did you know that intermittent fasting can have significant health benefits? By...

The best exercise routine, according to your muscle clocks with Professor Karyn Esser

04 Apr 2024

Contributed by Lukas

Our bodies naturally follow a roughly 24-hour cycle, called our circadian rhythm. And every cell has a rhythm. As we get older, we tend to lose muscle...

Stop dementia before it starts

28 Mar 2024

Contributed by Lukas

How early should you start taking dementia seriously? Here’s 5 things you can do now to reduce dementia risk today. Professor Claire Steves and Jona...

Three ways to prevent diabetes with Professor Naveed Sattar

21 Mar 2024

Contributed by Lukas

In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just ...

The truth about SIBO with Dr. Will Bulsiewicz

14 Mar 2024

Contributed by Lukas

Do you know what SIBO is and how it could be affecting your health? In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of smal...

Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

07 Mar 2024

Contributed by Lukas

Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly...

Coffee's hidden health benefits

29 Feb 2024

Contributed by Lukas

If you thought coffee was just a caffeine kick, think again. Prof. Tim Spector & coffee expert James Hoffmann explore the intricate relationship betwe...

Live more healthy years

22 Feb 2024

Contributed by Lukas

Do you want to live to 100? Dan Buettner may be able to help. Dietary patterns, community, environment, and stress management play pivotal roles in lo...

The surprising truth about histamine intolerance

15 Feb 2024

Contributed by Lukas

We've probably all heard of “antihistamines,” medications that can ease symptoms of hay fever and other allergies.  But what is “histamine”? ...

Beat stress with science: 4 key techniques for stress relief with Dr Rangan Chatterjee

08 Feb 2024

Contributed by Lukas

Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats. In...

Mushrooms as medicine: Uncovering the health secrets of fungi

01 Feb 2024

Contributed by Lukas

They’re not a plant or an animal — fungi are their very own kingdom of life. And their unique composition means they offer novel, often unbelievab...

What to eat for your health - according to science

25 Jan 2024

Contributed by Lukas

From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sus...

The truth about the Mediterranean diet

24 Jan 2024

Contributed by Lukas

Each day this week, we examine one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll discover ...

Does calorie counting improve your health?

23 Jan 2024

Contributed by Lukas

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll fi...

The carnivore diet exposed: Healthful or harmful?

22 Jan 2024

Contributed by Lukas

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll fi...

Does the paleo diet hold the secret to health?

21 Jan 2024

Contributed by Lukas

Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll fi...