ZOE Science & Nutrition

Today we’re talking about muscle mass. For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass. We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat at bay. Dr. Vonda Wright joins me to explain why improving your body composition may be the smarter goal for lifelong health. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits? In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer and early death.  Ezekiel explores the science of healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from what matters most. By the end of the episode, you’ll have six practical habits that have the biggest impact on living well for longer. From building stronger relationships and staying mentally active to improving your diet, exercise and sleep, Ezekiel offers a simple framework designed to support health over decades, not weeks. If you want to live a longer, healthier life, are you focusing on the habits that matter most?  🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Why more exercise may not help you live longer03:49 The book that made a leading doctor furious08:11 Why wellness culture thrives when life feels out of control10:52 What the wellness industry gets wrong about longevity13:05 Are peptides and supplements dangerous?16:28 How much alcohol is safe to drink?18:52 How ultra-processed food affects your brain and body23:49 Is vaping safer than smoking?25:35 Which vitamins and supplements are actually worth taking?28:09 Rule one: The risks that are never worth taking30:12 Is climbing Everest more dangerous than you think?31:27 The number one rule for a longer, healthier life33:35 How loneliness increases your risk of early death35:51 What loneliness does to your immune system and heart37:03 How many close friends do you need for better health?39:20 Is working from home harming your mental health?40:08 How to rebuild your social life when you feel isolated40:52 Four vaccines linked to a lower risk of dementia44:21 Is retirement bad for your brain?45:32 Four simple food rules for better gut health47:56 The three types of exercise you need as you age50:17 How many hours of sleep do you really need?52:24 Is sleep less important than social

Today, we’re talking about Omega-3. Omega-3 fats have been celebrated, scrutinised, and debated for decades. While some research points to remarkable heart health benefits, other studies suggest they can actually raise the risk of cardiovascular disease. So where does the science stand today? Should we supplement, rely on food, or rethink our approach to omega-3 completely? Dr. Bill Harris and Professor Sarah Berry join me to cut through the confusion, explain omega-3’s role in the body, and share an evidence based approach to this fascinating fatty acid. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available <a href="https://zoe.com/learn/category/podcas

We all want to eat healthier. The Paleo diet promises exactly that: eat like our ancestors, avoid modern foods, and improve your health. But does it really support your gut, heart and long-term health, or is the story more complicated? In this episode, Dr James Cole, a world-leading expert on prehistoric diets, joins Dr Federica Amati to explore what Paleo gets right and why some of the claims may be dangerously wrong. James explains what ancient evidence tells us about human diets, why the modern-day Paleo diet may go too far in its restrictions, and what that might mean for your heart disease risk and gut health. By the end of the episode, you’ll have ideas on what principles to keep from the Paleo diet, and what rules to avoid. Could trying to eat as our ancestors did force you to cut foods your body actually needs? Before you give up grains, beans or dairy, it may be worth asking what ancient humans really ate. 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:39 What does Paleolithic actually mean? 09:14 How scientists know what ancient humans ate 10:01 What ancient teeth reveal about diet 11:25 Why there was no single Paleo diet 13:16 The myth that ancient humans just ate meat 15:38 Why humans evolved to eat many foods 17:14 Why the human gut got smaller 22:13 How fire changed the human diet 24:02 Were ancient humans cooking plants? 25:51 What modern eating has lost 27:45 Did Paleolithic humans practise cannibalism? 30:37 Should we copy everything our ancestors ate? 32:56 What is the modern Paleo diet? 34:32 What the Paleo diet gets right 37:00 Did our ancestors eat meat every day? 38:18 Why Paleo cuts grains, dairy and beans 39:30 Are lectins in beans really dangerous? 41:27 Why modern Paleo may be based on shaky science 42:20 Is the Paleo diet healthy long term? 44:45 What a healthier Paleo diet would look like 46:17 The processed meat and cancer risk trap 48:37 Is grass-fed beef really better? 50:10 Should you fast like your ancestors? 52:10 How to cut ultra-processed foods without Paleo 56:20 What to eat instead of strict Paleo <br

Today we’re talking about breast cancer. Here at ZOE, we know that health is deeply personal - and breast cancer risk is no different. Your likelihood of developing breast cancer is shaped by factors such as genetics, body composition, and lifestyle.  Understanding your individual risk is crucial because it helps determine when and how you should be screened - and in some cases, it could save your life. Today, I’m joined by Dr. Thais Aliabadi to explain why breast cancer screening shouldn’t follow a one-size-fits-all approach, and how her own experience with cancer has influenced the way she thinks about prevention. 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available <

Can food improve brain health, memory and mood?  In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could have a much bigger impact on your brain than most people realise, and what the latest science suggests you can do about it. Felice, who helped create the field of nutritional psychiatry, explains how food influences the brain through the gut microbiome and inflammation. She and Tim explore why some foods change brain function, which support brain health, what the evidence says about ultra-processed foods, and why diet is becoming an increasingly important part of research on brain and mental health. Learn which foods to eat more often, which foods to reduce, and simple, affordable ways to build meals that support your gut, mood and long-term brain health. From whole grains and legumes to fermented foods and everyday supermarket and grocery store choices, by the end of the episode, you’ll have realistic advice that’s easy to put into practice today. If the food you eat today helps shape your brain tomorrow, what small change could make the biggest difference over the next year? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:10 Why beans may boost mood more than cake 07:35 Can diet reduce your risk of depression? 10:10 Can changing your diet put depression into remission? 12:45 How does the gut microbiome affect the brain? 16:04 Can gut microbes transfer depression symptoms? 17:55 What gut bacteria are missing in mental illness? 20:16 Is food the most powerful tool for brain health? 22:11 The yogurt study that surprised neuroscientists 25:35 Can fermented foods help grow the hippocampus? 28:18 Why fermented foods may improve mood and energy 30:16 The gut-brain connection explained simply 31:13 How diet during pregnancy affects brain development 37:52 Are depression, anxiety and dementia connected? 39:27 What are ultra-processed foods really doing to your brain? 39:55 The major

Today we’re talking about blood pressure. Most of us know that high blood pressure is bad — but surprisingly few of us understand what it actually means, how widely it affects the body, or how to keep it under control. The good news is that monitoring blood pressure is easier than ever, putting you in a strong position to spot problems early and take meaningful action. Professor Tim Spector joins me to explain what blood pressure is, why it matters so much, and share some top salt-based tips that can have a powerful impact on long-term health. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide

How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can use today. Drawing on decades of research and data from hundreds of thousands of people, they explain how diet can influence the gut microbiome, brain health, hunger, energy levels and long-term health. They discuss dementia risk, healthy snacking, intermittent fasting, ultra-processed foods, plant diversity, breakfast, food labels and the latest science on weight loss. You’ll learn how quickly the gut microbiome may respond to dietary change, why some foods keep you fuller for longer, how to build a healthier breakfast, and simple ways to make better food choices. The team also explain why small dietary changes can have lasting benefits. If your daily food choices influence your gut health, brain health and future wellbeing, which change is worth making first? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 01:56 The first ever live ZOE podcast 09:14 How long does it really take to improve your gut microbiome? 12:56 Can you feel healthier before your gut microbiome changes? 14:15 Which foods should you always buy organic? 16:33 Are oats actually healthy? 18:36 The overnight oats trick that may improve blood sugar 19:28 Resistant starch: the hidden nutrient most people miss 21:32 Always hungry at 3pm? Sarah’s evidence-backed fix 27:17 The food industry trick that makes you eat more 29:44 Why ultra-processed foods leave you hungry 30:50 Does chewing more food really help you lose weight? 33:23 What does gut health have to do with depression and anxiety? 37:45 Is your gut controlling your brain? 39:34 Are fermented foods the most underrated brain-health food? 41:46 Starting Ozempic or Wegovy? Do this first 42:40 What do GLP-1 drugs do to your gut microbiome? 45:20 Tim Spector’s plan to fix Britain’s health crisis 47:55 Why governments still aren’t acting on ultra-processed foods

Today, we’re talking about supplements. We’ve all seen them; the multivitamins, the fortified foods, the neatly packaged powders promising improved energy, immunity and longevity.  Supplements boast bold claims, however, it’s hard to know if they’re genuinely helpful or just well-marketed. Professor Tim Spector and Professor Sarah Berry join me to unpack why supplements exist, what the science really says about their benefits and risks, and how to decide if supplements deserve a place in your daily routine. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health. You’ll learn why the weight lost may not be fat, why nutrient deficiencies, dehydration and muscle loss can become a risk, and what to eat before, during and after treatment. Federica shares four practical principles to help reduce side effects, protect lean mass, improve diet quality and support long-term health whether you stay on these medications or eventually stop taking them. Millions of people are now using GLP-1 drugs. But if these medications reduce appetite so effectively, how do you make sure your body still gets the nutrients it needs? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:23 What Ozempic actually does inside your body 06:00 Are Ozempic and Mounjaro really miracle drugs? 10:53 Ozempic vs Wegovy vs Mounjaro: what’s the difference? 11:40 The step almost everyone skips before starting GLP-1s 13:16 Why do some people get worse Ozempic side effects? 15:20 The surprising brain effect changing people’s lives 18:20 The appetite system most people never learn about 21:25 How fibre helps your body make more GLP-1 naturally 24:24 Why ultra-processed foods never keep you full 27:20 Why staying a healthy weight is harder than ever 30:11 The hidden risk nobody mentions when losing weight 32:11 The 4 rules to protect muscle, bones and brain health 34:24 The side effect that can make life feel less enjoyable 35:26 What happens if you stay on Ozempic but never change your diet? 38:16 Can Ozempic cause malnutrition? Warning signs to know 39:35 Why some people suddenly stop craving junk food 41:15 What should you eat before starting Ozempic? 42:50 What should you eat while taking Ozempic? 44:01 Why meal timing matters more than you think

Today we’re talking about what causes ageing. Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body and accelerated ageing. While it’s relatively unknown, this process is one of the most important concepts to understand if we want to live longer, healthier lives. I’m joined by Professor Janet Lord to break down what inflammaging is, why it’s one of the biggest threats to healthy longevity, and the surprisingly simple, science-backed habits we can all use to slow it down. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia?  Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King's College London and a leading voice in brain research, explores why feeling low, emotionally flat, foggy or exhausted may not always be “all in your head”. Ed explores emerging science suggesting that inflammation in the body may alter how the brain works. He explains how inflammation can influence the brain and discusses why obesity, gut health, gum disease, menopause, ageing and stress may all play a role. He also examines why medicine has traditionally separated physical and mental health, and what this may mean for understanding the root causes of low mood. By the end of the episode, you’ll have some practical ways to support both brain and body health. Ed shares the evidence behind which exercise and diet matter most, and why discussing mental and physical health together may help you get closer to the causes of your symptoms. If your mood, energy and brain health are shaped by more than what’s happening in your mind, what might your body be trying to tell you? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram.

Today we’re talking about skin and sunlight. Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall health. However, too much exposure can accelerate skin ageing and increase the risk of skin cancer. So how much sun is enough? Are most of us getting too little, or too much? And where does sunscreen fit into a healthy daily routine? I’m joined by Professor John McGrath to explore how sunlight affects our skin, and how to strike the perfect balance 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram.📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better gut health, brain health, immune health, and lower cholesterol. By the end of the episode, you’ll know which health claims about mushrooms are real, which are exaggerated and where the science is just too early to trust. You’ll have a solid understanding of what mushrooms are really doing inside our bodies and how to unlock the secret health powers they hold. Should mushrooms become a regular part of your weekly shop rather than an occasional side dish? And if fungi have evolved alongside humans for millions of years, what else might they reveal about the future of nutrition and health? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:32 Are mushrooms closer to humans than plants? 06:20 What is a mushroom, really? 10:46 Why we’re eating more mushrooms now 12:14 The hidden nutrients inside mushrooms 13:56 Can mushrooms boost vitamin D? 15:35 The sunlight trick for healthier mushrooms 17:27 How many mushrooms give you enough vitamin D? 18:01 The mushroom with 500x more vitamin D 20:25 The mystery compound found in mushrooms 22:00 Should you take mushroom supplements? 24:30 Do all mushrooms contain this rare compound? 26:22 Can mushrooms help you live longer? 28:35 Can lion’s mane protect your brain? 30:24 Do mushrooms really boost IQ? 34:21 Can mushrooms affect your immune system? 36:40 How mushrooms feed your gut microbes 38:20 Should fungi live in your gut? 39:45 The fungus that lives on your head 41:50 Can mushrooms lower cholesterol? 43:21 Are you cooking mushrooms wrong? 45:25 Should you eat raw mushrooms? 47:21 How to make mushrooms taste better 49:25 The easiest way to eat more mushrooms 52:17 Robin’s top mushroom tip 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati <a href="htt

Today we’re exploring the impact of ultra-processed foods on young people. One of the big reasons ultra-processed foods have become so widespread is convenience. They offer quick, easy meals for people short on time - and few groups are more time-pressed than parents trying to feed young children. But does this convenience come at a cost? I’m joined by Harvard professor Dr Andy Chan, whose research is helping us understand how early exposure to ultra-processed food can shape future health. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food.  Michael Pollan, one of the world's most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. Together, they explore why foods high in sugar, salt, and fat can feel so hard to resist, and what we can do to fight back. Michael and Tim unpack how the modern food system changed over the last 50 years, and why many ultra-processed foods are designed around “craveability.” They explain how these foods may stimulate the brain’s reward systems, why fibre and plants help us feel fuller, and why cooking more meals at home may help reduce overeating without calorie counting. The episode includes practical ways to regain control of your eating habits, reduce cravings, feel better and live more healthy years. If your cravings feel impossible to control, is it really a lack of willpower, or is modern food engineered to keep us coming back for more? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:04 How monoculture changed modern food 08:52 Are we basically made of corn? 12:58 The 3 ingredients engineered to drive cravings 14:32 Why ultra-processed food keeps you hungry 15:44 Why governments subsidize junk food 18:01 How fast food changed family cooking 20:00 Is ultra-processed food destroying family meals? 21:46 What happens when you stop eating plants? 22:55 Your gut microbes are eating too 25:31 Caffeine and the world’s most used drug 26:26 Michael Pollan quits caffeine for 3 months 28:35 Is caffeine addiction actually harmful? 29:11 Coffee and heart disease risk explained 32:34 Why workplaces normalized caffeine 33:40 The simplest way to stop overeating 35:30 Did food companies convince us cooking is hard? 37:02 How to identify ultra-processed food 38:25 Michael Pollan’s famous food rule explained 40:14 Why “plant-based” doesn’t always mean healthy 42:46 The Japanese habit that may reduce overeating 44:24 How food companies engineer craveability 45:25 Are food companies manipulating your cravings? 46:41 Why eating 30 plants a week matters 47:36 Eat food, not too mu

Today we’re talking about wellness trends. Social media has supercharged the wellness world, with new trends popping up and spreading faster than ever. It feels like we’re constantly being sold the next must-have product - each one a guaranteed route to better health that you simply can’t live without. But how many of these trends are actually backed by science? And could some of them actually be doing more harm than good? I’m joined by wellness expert Liz Earle and nutritional scientist Dr Federica Amati to separate evidence from exaggeration. From red light therapy to cow fat, they’ll reveal which trends are worth your time - and which are best left behind. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here<

10 million deaths a year.  That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today’s episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your gut microbiome.  Martha is a world-leading expert on the mysterious phage and, for the last 20 years, has pioneered research to revolutionise the treatment of infections without antibiotics. She explains why antibiotic resistance is a growing global threat, why everyday infections are becoming harder to treat, and how some bacteria are now resistant to every antibiotic available. We explore how the viruses in our gut may help solve this problem, and how scientists may one day use them to deliver highly targeted cancer treatment. By the end of the episode, you’ll have some ideas to help support a healthier gut ecosystem and understand how to increase the number of friendly gut viruses that live inside you. The science is still early, but the message is clear: the small choices we make every day are shaping our long-term resilience to disease. If viruses can help protect us from infection rather than cause it, how much of human health are we only just beginning to understand? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 01:34 The gut viruses scientists say we need to survive 03:19 There are more gut viruses than stars in the universe 10:50 The billion-year war happening inside your gut 13:10 The hidden system controlling your microbiome 14:42 What healthy microbiomes have that unhealthy guts lose 16:33 The gut viruses that may protect you from infection 17:38 Why your immune system allows trillions of viruses to live inside you 19:25 The natural viruses that kill salmonella 20:52 Why ageing may weaken your gut’s viral defences 22:05 Scientists still don’t know what most gut viruses do 25:12 The strange origin story of phage therapy 27:22 Doctors are already using viruses to treat deadly infections 28:02 Why antibiotics are starting to fail 29:07 The deadly infection crisis bigger than cancer 30:38 How factory farming fuels antibiotic resistance 32:27 The antibiotic resistance emergency is already here 33:25 The fo

Today, we’re diving into one of the most requested topics we’ve ever had: cold water therapy. Cold showers, ice baths and wild winter swimming have exploded in popularity over recent years with supporters claiming a range of health benefits.  But are these claims actually backed by science, or is it all just another wellness fad?  I’m joined by Dr. Susanna Søberg and Proffesor Tim Spector to break down the studies and discover if we could all do with a bit more ice in our life. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide

Allergies have tripled - with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what does gut health have to do with it? In this episode, Adam Fox, a world-leading allergy Professor at King’s College London, explains why allergies may be rising so fast, why many beliefs about allergies are wrong, and what new science reveals about your immune system, skin and gut. Professor Fox explores why some foods are more likely to trigger reactions, and why modern allergy science is increasingly focused on gut health. Adam also discusses why 90% of people told they are allergic to certain things may not actually be allergic, the difference between allergies and intolerances, and why some antihistamines may be doing you more harm than you realise. By the end of this episode, you will have some practical ways to manage hay fever and seasonal allergies, including which antihistamines experts now recommend avoiding, simple ways to reduce pollen exposure at home, and when allergy testing or desensitisation treatment may help. Adam explains how newer treatments are starting to retrain the immune system rather than simply suppress symptoms. If allergies barely existed a few hundred years ago, what changed? And could your gut now be shaping the way your immune system reacts to the world around you? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:19 Why peanut allergies became so common in children 08:05 Why allergies are different in every country 10:00 The hidden link between eczema and food allergies 11:14 Your gut and skin train your immune system differently 12:42 What eczema actually does to your immune system 15:15 Did hay fever barely exist 200 years ago? 17:36 Why hay fever can seriously affect your life 18:11 Hay fever may affect exam results and work performance 20:20 Most people diagnosed with penicillin allergy may not have it 22:30 90% of penicillin allergies may be wrong 25:52 The hygiene hypothesis may not explain allergies after all 28:10 The microbiome connection scientists can’t ignore 31:24 The mouse experiment that changed allergy science 34:05 The eating pattern linked to fewer allergies in children 36:35 Food allergy vs food intolerance - what’s the difference? 39:51 What

Today, we’re zooming out to look at the bigger picture. On this podcast, we often talk about things that you can do to improve your diet. However, you're not the only one who has an impact on your health. The truth is, our food system - from government policy to supermarket placement - has a profound influence on what we eat, how we eat, and ultimately how healthy we all are. So, what steps can we take to improve not just our own health, but the health of society as a whole?  Today, I’m joined by Professor Brian Elbel and Professor Tim Spector to explore the forces shaping our food system — and the changes that could benefit our collective well-being.

What if boosting your immune system is the wrong goal?  Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead? That’s the idea at the very heart of Giulia’s new book, Organ Speak. Giulia is a gastroenterologist and author whose previous book, Gut, sold eight million copies and helped convince the world that gut health was worth taking seriously. She explains how the immune system really works and why symptoms like a runny nose, cough, or fever come from your body, not the infection itself. You’ll learn how sugar may push the immune system toward inflammation, how stress can weaken it, and why sleep is key for producing immune cells. This episode also explores how exercise helps regulate your immune response. The core idea is simple: health is not about making your immune system stronger. It is about keeping it balanced. By the end of this episode, you will have practical ways to support that balance and habits to help your immune system respond in the right way. If the sneezing, runny nose, fever - all of it - are actually the whole point, how much energy should you spend in suppressing them? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 02:45 Why being sick feels like failure 04:30 The problem with only treating the gut 07:16 Why your body is not broken 10:25 When your immune system gets overprotective 13:28 The virus may not cause your symptoms 15:36 Should you stop cold symptoms? 16:40 When diarrhoea medicine can backfire 18:05 Should you take painkillers when sick? 18:52 Why immunity is not a war 20:46 The invisible microbe cloak protecting you 22:49 How your body clears bacteria from skin 24:10 Your microbiome is part of immunity 26:58 Is your immune system like AI? 28:00 Why boosting immunity can go wrong 30:36 Are immune supplements worth taking? 31:45 How stress weakens your gut barrier 34:25 The one-minute breathing reset 37:48 Why sleep builds immune cells 39:27 The most important half of sleep 44:16 Do naps help your immune system?</p

Today, we’re shining a light on a lesser-known form of depression. When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to complete daily tasks. However, many people with depression are the exact opposite. They meet deadlines, achieve goals and appear successful. Yet, on the inside, they feel disconnected and distant from joy.  This quieter, harder-to-spot condition is known as high-functioning depression. I’m joined by psychiatrist Dr. Judith Joseph and Professor Sarah Berry to unpack what high-functioning depression looks like, why it’s so frequently missed, and how we should approach it. Sarah starts by asking for clarity on a word that is closely connected to this condition. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide

GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them? In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book Enough: Your Health, Your Weight, and What It's Like To Be Free, co-authored with Oprah Winfrey. Dr Jastreboff explains everything you need to know about Ozempic, Mounjaro, Wegovy and other GLP-1 medications for 2026. You’ll learn how GLP-1s may reduce the risk of heart disease, improve blood sugar control, and support conditions like sleep apnoea. We also explore why weight often returns after stopping, and what you need to know about Ozempic side effects and long-term use. If these drugs can change how your brain controls hunger, what does that mean for willpower, weight gain, and how we treat obesity long term? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:25 What these drugs are really treating 06:42 The hunger problem nobody could name 10:57 The diabetes side effect that changed everything 12:15 Why Ozempic isn’t just “more GLP-1” 15:51 Why Mounjaro works differently to Ozempic 17:56 The part everyone gets wrong 20:15 Can these drugs protect your heart? 21:25 The 94% diabetes finding 22:09 Why the weight can come back 23:50 Do you have to take them forever? 25:30 Can you trust pharma-funded trials? 27:46 The risk of microdosing GLP-1s 31:41 Are these drugs becoming surgery-level? 34:10 The health effects beyond weight loss 37:22 The side effects people should expect 40:15 Could stopping leave you worse off? 41:35 Who should actually take GLP-1 drugs? 43:40 The biggest mistake when starting treatment 46:28 What to eat when your appetite drops 50:03 Why these are not weight loss aids 51:52 Should healthy people take small doses? 53:14 The exercise rule people miss 54:24 What comes after Ozempic and Mounjaro? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati <

Today, we’re exploring the brain-gut axis We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals through this intricate network of nerves. So, the question is: if they’re so tightly intertwined, can treating one help heal the other? I’m joined by gastroenterologist Dr. Will Bulsiewicz to unravel the mystery of this connection - and find out how we can use it to our advantage. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide

You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences? In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how everyday foods can fuel cancer growth or help your body keep it under control. We explore how cancer starts, why it is part of normal biology, and explain why lifestyle and environment are more important than genetics when managing your cancer risk. Dr Li shares simple guidance on eating patterns that support your body’s defences, including increasing plant-rich foods and reducing ultra-processed foods. He also highlights everyday habits such as staying active, supporting gut health, and limiting toxin exposure as ways to tip the balance in your favour. If your body is already managing cancer cells every day, what small changes could help it do that job better? 🌱 Try our science-backed and tasty wholefood supplement Daily30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 02:26 Almost everyone has microscopic tumours 08:15 We all have cancer right now? 10:45 Why most cancer cells stay harmless 13:40 The hidden trigger that fuels cancer growth 14:35 What makes cancer turn deadly 16:35 Cancer cells behave like seeds 19:05 How sunburn can lead to cancer 20:55 What smoking really does inside your body 22:20 The new way to fight cancer 24:20 Why genes matter less than you think 26:00 Is vaping worse than smoking? 27:05 The drinking habit that raises cancer risk 29:25 The environmental risk we can’t ignore 33:47 The diet pattern linked to cancer risk 35:10 Why processed meat is a class 1 carcinogen 37:25 How processed meat affects your gut 41:50 A simple way to reduce BBQ toxins 43:40 Does sugar really feed cancer? 45:51 The truth about soy and cancer 47:25 The soy study that shocked scientists 49:05 How tomatoes may lower cancer risk 51:00 Why berries are more powerful than you think 54:40 How tea and coffee support your defences 56:05 The gut link to cancer risk 57:40 Dr Li’s simplest rules to reduce risk 📚Books by our ZOE Scientists <a href="https://

Today we’re talking about some foods that can change your life. Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.  However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food. I’m joined by Dr. Federica Amati and Professor Tim Spector to spotlight three inflammation-fighting foods - and explain why these small changes to your plate can make a big difference to your body. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide

Watch “The Gut Health Challenge” on YouTube | LINK Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?  In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.  They speak to Lucy and Sarah, who put ZOE to the test and changed only their nutrition for six weeks. At the start, they were held back by brain fog, poor sleep, and constant tiredness. Could a six-week nutritional reset really move the needle?  This episode shows what happened in real life as they explore why many people feel tired or flat, even when tests look “normal”. The episode explains why your gut microbiome matters, how you can feel better within days, and why consistency beats perfection. You will also hear the simple changes they made. Bigger breakfasts. More plant diversity. Easy food swaps. Small habits that fit into real life. If you feel tired but your tests say you’re “fine”, what would you change first? And if you felt better in days, would you keep going for six weeks? Join Prof Tim Spector behind the scenes, just search “ZOE Gut Health Challenge” on YouTube | LINK Timecodes 00:00 Intro 04:44 Why you can feel exhausted despite doing everything right 09:59 The test results that didn’t match how you feel 12:36 Why your symptoms may show before your blood tests 15:43 ‘Normal’ results… but still feeling terrible 17:31 The hidden gut problem behind low energy 19:43 Why this experiment wasn’t supposed to work this fast 21:54 Why your cravings may not be under your control 23:46 The first sign your body is changing (in days) 24:09 Feel happier in just 3 days? 24:59 The simple breakfast shift that changes everything 25:57 Why most people miss this one thing in their diet 27:38 The tool that makes healthy eating easier 29:14 How to improve your family’s diet without forcing it 31:06 The meal that proves healthy food can fill you up 32:25 The small food swaps that make the biggest difference 34:31 The eating habit most people overlook 35:57 Why 30 plants a week sounds impossible (but isn’t) 38:22 Why this doesn’t feel like a diet 40:39 What to do when you fall off track 42:22 The 80% rule that makes this sustainable 44:25 Why this finally feels easy to stick to 47:10 The one thing to change first 47:52 Did it work after just 6 weeks? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati</p

Today, we’re diving into some popular drinks. Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning. However, there’s a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of course talking about matcha. So how do coffee and matcha compare? Do they work differently in the body? And is one better for your long-term health? I’m joined by matcha expert Andrew Kojima and Professor Tim Spector to explore the science behind our daily pick-me-ups - and discover whether we should be switching sides. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint 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  Better Breakfast Guide

Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong.  In this episode, Professor James Betts, one of the world’s leading experts on meal timing and its metabolic effects, explains what fasting actually is, how long you need to fast to see changes, and the key mistakes that can stop the benefits. Today, we break down what happens in your body when you stop eating and explain why it may support weight loss and blood sugar control, but also why fasting doesn’t work for everyone. You will learn why breakfast may not matter, why the 5:2 diet often fails, and why eating even small amounts can stop a true fast. By the end of this episode, you will understand what counts as a real fast, how long your eating window may need to be, why longer is not always better if you cannot stick to it, and why planning your first meal matters, because hunger can drive poor choices. If fasting can work, but is not magic, what actually makes the difference: the timing, the consistency, or simply eating less? 🌱 Try our science-backed and tasty wholefood supplement Daily 30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 02:30 The answers that completely contradict fasting advice 09:10 What fasting really means (it’s not what you think) 12:10 Why most people never actually fast 14:25 Why “eat to fuel your day” may be wrong 16:00 The 3 types of fasting people confuse 17:30 Why 5:2 might not work the way you think 18:15 The tiny mistake that ruins a fast 19:45 Why stricter fasting can feel easier 20:20 Why hunger disappears after a few days 21:20 What happened when he fasted for 5 days 22:35 What you can actually have during a fast 24:25 Do coffee and tea break your fast? 26:20 The truth about breakfast (finally tested) 28:15 The breakfast result no one expected 29:15 The hidden downside of fasting 32:20 What your body switches to when you stop eating 34:25 What really happens on day two of fasting 35:30 Why fasting might improve your health 37:05 Does fasting reduce inflammation? 38:25 What fasting actually helps with 39:20 How much weight people really lose 40:00 The most effective way to fast 41:00 The minimum fasting window that works 42:30 Who benefits most from fasting 44:30 Should you exercise before eating? 47:20 Do your eating time

Today we’re talking about mobility well as you age. As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too.  So today, we’re going to break down some barriers, take the slog out of staying active, and make movement fun. I’m joined by Gabby Reece and Dr Federica Amati to explore simple ways to stay agile as we age. From the surprising benefits of walking backwards, jumping in a swimming pool, and not wearing shoes. 📚Books 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 Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day.  Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist for the Washington Post and author of the book You’ve Been Pooping All Wrong, explains how your poo, gut health, and disease risk are linked, and when you should see a doctor. Dr Pasricha guides us through why frequency, colour, and consistency all matter, and why there is no single “normal.” You’ll learn how to spot changes that could signal disease, including early warning signs linked to cancer and long-term brain health. You’ll hear simple advice you can use straight away. This includes how to recognise your normal pattern, what changes to look out for, and how to avoid the common toilet habit that may affect your gut. Are you looking at your poo every day? And, if not, what might you notice if you did? 🌱 Try our science-backed and tasty wholefood supplement Daily 30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:11 Your phone on the toilet: hidden risk? 07:26 Your colon runs on a clock 10:40 The illness that changed his gut for years 13:05 Why you should look before you flush 15:25 The poo colours you should never ignore 16:25 Why this sign is rising in younger adults 18:15 The stool colour doctors treat as urgent 19:27 What “perfect” poo actually looks like 21:05 What holding it in really does 23:05 The 3 things that control your bowel movements 25:35 Why gut problems are getting worse 26:43 The posture fix most people miss 27:35 The phone habit linked to 46% higher risk 29:47 Why your phone keeps you stuck there 32:35 The hidden gut–brain connection 34:50 What stress really does to your gut 36:50 Your gut may be controlling more than you think 38:50 Is IBS really misunderstood? 41:05 The theory that changes how we see Parkinson’s 44:15 The gut damage linked to future brain disease 47:45 The simple rule for better bowel movements 49:00 The foods that changed gut health in weeks 50:22 The surprising fix for constipation 52:05 The 2 habits most people ignore 54:31 A 60-second trick to calm your gut 55:30 If you ch

Today we’re going prehistoric. We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice.  However, every now and then, it helps to look back - way back. In this recap, we’re turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient ancestors. I’m joined by Frank Maixner and Professor Tim Spector to uncover what this prehistoric man ate and what those findings can teach us about our diet today. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even met.  This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists now believe it influences our future risk of heart disease, obesity, diabetes, and even how our immune system reacts to the world. In this episode, the world’s leading expert on how childhood nutrition and metabolism shape our long-term health, Professor Lucilla Poston, explains how early nutrition may influence appetite, metabolism, and future disease risk.  Lucilla and ZOE’s Head Nutritionist, Dr Federica Amati, break down what science says about pregnancy, early feeding and the food children eat, and questions how lifelong health is shaped before a child even chooses their first meal. Lucilla offers practical guidance on what matters most and explains key nutrients to consider. They discuss why regular movement may help support healthy blood sugar levels. They also explain what a balanced diet can look like for parents and young children, why babies should try a wide range of whole foods, and why many packaged baby foods may contain far more sugar than parents expect. What small choices can you make today to help shape a healthier future for you, your children, and your children’s children? 🌱 Try our science-backed and tasty wholefood supplement Daily 30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:47 Why the first 1,000 days can shape your entire life 08:12 What happens in the womb doesn’t stay in the womb 11:16 The tiny window where everything can go wrong 13:35 Why obesity in pregnancy is now a silent epidemic 15:17 Can a father’s health affect a baby before it even exists? 17:50 The missing nutrient most women don’t realise they need 20:35 The simplest way to improve your chances of conceiving 22:31 Should pregnant women worry about getting it wrong? 24:25 The biggest lies about pregnancy you’ve probably heard 26:47 Why pregnancy nutrition isn’t about being perfect 28:13 Why some children are at higher risk before they’re born 30:05 Can a mother’s diet rewire a baby’s brain for life? 31:47 The hormone that could make you crave junk food forever 35:11 When a normal pregnancy change becomes dangerous 39:04 Why pregnancy diabetes doesn’

Today we’re looking at a novel way to improve our mental health. If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are. Nothing works in isolation, which means we often have to step back and look at the bigger picture if we want to improve a particular aspect of our health. With this in mind, let’s shift our focus on mental health. Can we approach it from a different angle? Harvard nutritional psychiatrist Dr. Uma Naidoo is here to explain the science behind the gut-brain axis, and how you can help one to help the other. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol? In this episode, Professor Nicola Segata, a pioneer of new gut technology, and ZOE’s Chief Scientist Professor Sarah Berry, explain a major breakthrough in gut science. After analysing more than 34,000 microbiomes, the team identified 50 gut bacteria strongly linked to better health. Even more striking, many of them were previously unknown to science. Nicola explains how his team ranked hundreds of gut bacteria to define the “top 50” linked to better health, and explore how these bacteria group into patterns connected to inflammation, blood sugar, heart health and body fat. We uncover how you can improve your overall health in weeks by optimising your microbiome, ask whether probiotics do what we think they do, and examine why plant diversity may matter more than any single supplement. This episode also reveals what happened when these findings were tested in trials, and why the results surprised even the scientists. Are you feeding the right gut bacteria? And, if not, what will happen to your health if you start today? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:00 The biggest microbiome breakthrough in a decade 08:20 The problem with most gut research 10:25 Scientists identified the top 50 gut bacteria 11:05 The first real way to measure gut health 13:45 The “dark matter” scientists found in our guts 15:50 Why bad gut bacteria love sugar 16:30 The red meat chemical your microbes can create 18:30 The microbiome score out of 1,000 21:10 Why your microbiome is easier to change than your body 23:15 Old microbiome tests can reveal new discoveries 25:30 The 4 microbiome clusters linked to health 26:40 The gut clusters linked to inflammation, cholesterol and body fat 28:05 Why one “good bug” isn’t enough 31:25 Can diet really change your microbiome in weeks? 32:25 What happened when people changed their diet 35:10 The gold-standard trials behind this research 36:10 Why you can’t just take good bacteria in a pill 40:35 Probiotics vs prebiotics: the surprising result 41:50 The 30-plant result that shocked scientists 44:05 Why modern diets may starve our microbiome 46:10 You can pick up gut microbes from

Today we’re talking about carbohydrates. Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully? I’m joined by Professor Tim Spector to help untangle the truth and answer your biggest carbohydrate questions. Stick around to find out if freezing your bread makes it healthier. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

What health habits actually protect your brain and long-term health?  In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes. Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology. Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life. We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:00 The nutrition advice scientists completely reversed 08:30 How scientists decide if a health trend is real 10:30 The vitamin D discovery that fooled scientists for years 12:35 The one health belief Tim is more convinced about than ever 14:00 The public health threat Tim says may be worse than smoking 15:20 The new research linking oral health to dementia 17:05 How mouth bacteria may affect your brain 18:20 The test that revealed plastic in Tim’s blood 20:15 The simple changes Tim made to reduce microplastics 21:40 The omega-3 test most doctors still don’t use 23:05 Why Tim chose food over omega-3 supplements 24:50 The omega-3 measurement scientists now care about most 26:40 Should vegans worry about omega-3? 29:25 The vitamin deficiency Tim has had since he was 18 31:20 The surprising brain benefits of folic acid 33:10 Why supplements should be personalised 34:30 Why Tim changed his mind about vitamin D 36:15 The simple way sunlight doubled his vitamin D 38:10 Why we shouldn’t fear winter sun 39:45 The exercise change Tim made this year 42:05 The muscle supplement Tim thought was “complete rubbish” 43:30 The sleep rule Tim now follows every night 45:30 The unusual sleep experiment Tim tried

Today we’re exploring one of the most ambitious self-experiments in human history. Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised. So what does his daily routine actually look like? And what can the rest of us learn from it? I’m joined by Professor Tim Spector to dissect Bryan’s data-driven diet, discuss the future of personalised health, and hear Bryan’s top five tips for a better night’s sleep. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved. In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects fertility, metabolism, and mental health for both men and women.  The core question is simple: if hormones run your body, how much influence do you have over them?  Alongside ZOE’s head nutritionist, Dr Federica Amati, Helen explores the links between hormones and fatigue, anxiety, weight gain, fertility, and metabolic health. The episode covers thyroid health, chronic pain, sperm health, and why gut hormones play a central role in appetite and weight regulation. We also examine why some female-specific conditions remain misunderstood or undiagnosed, and how better data may help change that. Most importantly, this episode focuses on what you can do to take back control. With emerging science suggesting that diet plays a key role in hormone regulation, you’ll hear how fibre, plant diversity, healthy fats, and key micronutrients support gut hormone production and fertility. You’ll also learn why changes made over three months may meaningfully influence fertility, and why conception is always a shared responsibility. Help keep your hormones in tune with this guide to the relationship between gut, diet and hormones, produced in partnership with the hormone experts at Hertility. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:50 One hormone can change everything 09:50 Injecting testosterone can shut this down 12:30 You were born with all the eggs you’ll ever have 15:15 The subtle signs your hormones are off 17:55 The most common thyroid problem no one spots 20:30 ‘Balancing hormones’ — myth or medicine? 23:10 The condition affecting one in 10 women 25:40 Why PCOS impacts weight and mood 28:10 Why women were excluded from medical trials 30:25 The data breakthrough changing women’s health 32:30 The devastating disease that mimics cancer 35:15 It takes nine years to diagnose this 37:00 The symptom doctors often miss 39:15 Your gut is a hormone factory 41:00 As powerful as a drug? 43:00 The

Today we’re talking about strength. Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses. To prove it, I asked human performance expert Andy Galpin to design an at-home strength session for someone who’s never lifted a weight before - my sister. It’s quick, cheap, and a sure fire way to add years to your healthspan.  If you’re new to strength training, this episode is the perfect place to start. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international bestselling author James Nestor shares four breathing techniques to retrain your nervous system and support better health. This episode is for anyone who feels stressed, snores, wakes up tired, or wants a simple way to improve their health. James, who has spent over a decade researching breathing science with leading respiratory experts, guides us through daily breathing habits to help calm your body, improve oxygen efficiency, and support long-term wellbeing. We explore why nasal breathing is more efficient, how slow breathing can influence the nervous system, and how modern lifestyles may have reshaped our airways.  If breathing is something you do 20,000 times a day, what might change if you retrained it? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:15 The change that fixed my sleep and energy 09:55 Could your headaches start with your breath? 11:40 Are you telling your brain you’re stressed? 15:25 Is this the junk food of breathing? 17:30 Snoring isn’t just annoying 19:35 Can you strengthen your airway? 23:35 The moment modern food changed our faces 27:10 How early habits shape how you breathe for life 28:10 Why your nose is more powerful than you think 30:20 Why slower breathing gives you more oxygen 32:35 The molecule you activate just by using your nose 35:20 The 10-day mouth breathing experiment 37:05 One night of mouth breathing changed everything 39:15 The surprising asthma connection 42:35 The fix is boring — and that’s the point 43:00 The one rule that changes everything 44:45 The truth about mouth taping 47:05 The safe way to try mouth tape 48:05 The five-minute breathing reset 49:25 Can you calm your nervous system in 20 seconds? 52:30 How fast will you feel a difference? 📚Books 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 Ferment by Prof. Tim Spe

Today, we’re taking a closer look at one of the world’s favourite breakfasts - oats. Depending on who you ask, oats are either a superfood or source for concern. Either a great way to get fibre or a worrying blood sugar spiker. An all natural ally or pesticide riddled wrong’un.  So what’s the truth? Are oats a smart start to your day or something to be cautious about? Professor Sarah Berry joins me to dig into the science. What does the literature say about oats? 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Snacks make up a quarter of what most people eat. Yet most of us never question them. In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not the problem and how seven snack swaps can lower cholesterol, support gut health, and reduce heart disease risk. Most snacks are high in sugar, salt, and saturated fat, and many carry “health” claims that hide this. Sarah breaks down how to spot this, explains what makes a good snack and why snack timing matters. You’ll walk away with seven simple snack ideas that help improve cholesterol, blood sugar, and heart health in weeks. If you’re a snacker, this may be the easiest place to improve your diet. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:31 95% of us snack every day 06:33 The 9pm rule that changes everything 12:43 Why late snacks keep you less full 16:33 The breakfast mistake that adds 320 calories 21:35 The ‘bliss point’ that makes snacks hard to stop 25:37 Should you worry about sugar? 29:32 How to actually read a snack label 33:45 Why sugar appears under 42 different names 35:30 The simple snack most people overlook 38:15 The protein-packed food we don’t eat enough of 41:26 The one swap that cut heart disease risk by 30% 43:22 Why this high-fat snack doesn’t cause weight gain 46:26 The fermented food that supports your gut 48:20 The creamy fruit that keeps you full 50:30 The sweet treat that may help your heart 52:55 How quickly you’ll feel the difference 55:35 Why most snacks quietly drag your diet down 56:32 Why timing may matter more than frequency 01:00:20 Can you snack and still stay healthy? 📚Books 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 Ferment by Prof. Tim Spector Free resources from ZOE Eating for Better Brain Health: Your brain-gut blueprint <a href

Today, we’re asking how we can boost our brain. Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort of stimuli will keep our brain strong and healthy? Is it brain puzzles? Supplements? Neuroscientist Dr. Wendy Suzuki believes the most powerful way to support your brain is by simply moving your body. She’s joining me today to explain why. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk? Today, Dr Mark Hyman explains why food matters more than genetics for long-term health, and how one diet change can make the biggest difference.  Alongside Professor Tim Spector, Mark, a 15-times New York Times bestselling author and a practising family doctor, explores how modern eating is linked to chronic disease and what the science says reduces risk. We break down how food is designed to make us eat more, how this affects metabolism, insulin and inflammation, and why this matters more than your genes. By the end of the episode, you’ll understand the single most important dietary change Mark believes can lower chronic disease risk, based on clinical experience. If the modern world is driving these conditions, what’s one small change you can make to take back control of your future health? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:12 Why birth is designed to be messy 08:32 Why your first microbes shape everything later 10:46 Can you replace microbes after a C-section? 13:05 Why the first few years matter more than the rest 15:54 Why antibiotics always come with a hidden cost 17:42 How families swap microbes without realising 19:06 Why microbes survive in some places — and not others 21:25 Why bigger social groups protect your immune system 22:30 How scientists can tell who you live with 24:15 Why closeness matters more than genetics 25:38 Can you catch bad gut bugs from other people? 26:29 Can anxiety spread through gut microbes? 27:55 How scientists now rank “good” and “bad” gut bugs 31:05 Why countryside living changes your gut health 33:49 Why getting dirty may improve mental health 35:33 Why sterilising everything can backfire 38:05 Why pets — especially dogs — boost gut health 42:18 Can your partner improve your health without dieting? 43:25 Why loneliness harms your gut microbiome 45:25 The shared habit of long-living communities 52:01 Why fighting germs may be harming your health 📚Books by our ZOE Scientists The Food For Life Cookbook <a href="https://amzn.to/4blJsLg"

Today, we’re talking about arthritis. It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks. Here’s the good news. Emerging research suggests that diet can be a powerful first line of defence - helping to lower inflammation and reduce the risk of the disease developing. I’m joined by Dr. Tamiko Katsumoto to explore how simple changes to what’s on our plate can help protect our joints. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?  In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider. Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits. If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:12 Why birth is designed to be messy 08:32 Why your first microbes shape everything later 10:46 Can you replace microbes after a C-section? 13:05 Why the first few years matter more than the rest 15:54 Why antibiotics always come with a hidden cost 17:42 How families swap microbes without realising 19:06 Why microbes survive in some places — and not others 21:25 Why bigger social groups protect your immune system 22:30 How scientists can tell who you live with 24:15 Why closeness matters more than genetics 25:38 Can you catch bad gut bugs from other people? 26:29 Can anxiety spread through gut microbes? 27:55 How scientists now rank “good” and “bad” gut bugs 31:05 Why countryside living changes your gut health 33:49 Why getting dirty may improve mental health 35:33 Why sterilising everything can backfire 38:05 Why pets — especially dogs — boost gut health 42:18 Can your partner improve your health without dieting? 43:25 Why loneliness harms your gut microbiome 45:25 The shared habit of long-living communities 52:01 Why fighting germs may be harming your health 📚Books 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</

Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock.  Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day. So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm. 🌱 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 The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help. Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers. This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause. If your blood pressure is your body sending a message, what might it be asking you to change? 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 03:40 What blood pressure really is 09:10 The damage builds slowly (and you won’t feel it) 11:00 The two numbers explained in plain English 13:05 Why the ‘right’ number depends on you 15:04 Why doctors can’t agree on ‘high’ 16:35 The first rule: don’t panic 17:45 The clinic reading problem 20:20 The misdiagnosis issue 22:02 What high blood pressure can damage 23:40 Why problems show up years later 24:30 How common is high blood pressure? 27:00 The ‘silent killer’ warning signs 28:10 The bigger cause most people miss 29:10 Salt: why it helps some people more than others 33:30 The age effect most people ignore 35:11 How stress can push blood pressure up 36:35 The gut microbiome link (and the new research) 39:15 Why treatment can still fail 40:10 The uncomfortable numbers on medication benefit 41:15 The simple home-measurement routine 44:05 Sugar vs salt: what surprised the cardiologist 46:45 Where most salt really comes from 49:25 The exercise effect (and why it matters) 51:05 How fast lifestyle changes can show up 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati</