Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet? In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans. Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food. Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love. 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 Forget crash diets 03:42 The REAL reason we're all gaining weight 10:50 Does the keto diet work? 13:15 High-carb or high-fat diet for weight loss 18:22 The biological reason you regain weight 19:26 What is the 'YOLO margin' and how can it help you lose weight? 22:53 How a single treat becomes a daily habit 24:22 The mindset trick to stop binge eating for good 27:53 How to turn your body into a metabolic engine 29:26 No.1 rule for PROTEIN intake 33:53 A surprising take on Ozempic 38:00 The hidden danger of weight loss drugs 39:23 Step one is NOT diet or exercise 42:02 Why poor sleep makes you crave junk food 47:50 Optimal protein for fat loss 49:07 The easiest way to hit your daily protein goal 51:17 The only 3 exercises you really need 53:58 How to do 80 squats a day without even trying 56:32 This simple eating trick can cut 15% of your calories 59:50 A final warning for anyone trying to lose weight 📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial Effects of meal frequency on weight loss and body composition: a meta-analysis Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition International society of sports nutrition position stand: diets and body composition  New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re diving into fermentation. If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function. Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure. That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home. 🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks. So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well? In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health. Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype. 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 Introduction 02:50 The scary headlines about your food are wrong 07:40 The food classification system scientists call 'useless' 09:25 Why not all peanut butters are created equal 11:05 What really makes a processed food unhealthy? 12:20 The difference between 'safe' and 'healthy' food additives 15:50 What food companies remove from your food 17:30 The invisible 'food matrix' that processing destroys 19:05 Why you don't absorb all the calories you eat 22:25 An apple vs apple juice: the shocking results of a 1977 study 25:05 The ingredient label lie you're falling for 26:25 Why soft food makes you gain more weight 28:40 Even a nutrition scientist with 25 years of experience is confused 32:45 How we're building a new system to score processed food 35:52 The science of 'hyper-palatable' foods 39:00 How food is engineered to make you overeat 42:10 It's not 65% of food, it's this much you should worry about 45:30 The financial reality of eating healthy 51:47 Using processing for good: the 'wonder bread' of the future 55:17 If I switch to low-risk food, will my health improve? 56:45 Is processed food damaging our brains' hunger signals? 📚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 SpectorFree resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re turning our attention to allergies.  For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear. What is clear, however, is that allergies are on the rise. I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first ‘lightbulb moment.’ 🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing. With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 We’ve been lied to about protein 04:05 Why protein is completely different from carbs and fat 09:05 The depressing age when you start losing muscle 14:45 Your muscles have a secret second job 17:25 Why food companies are suddenly adding protein to everything 22:25 The shocking protein intake that fuelled your biggest ever growth spurt 26:45 Why the 'optimal' amount of protein is so hard to define 33:05 The surprising truth about protein for building muscle 40:15 Most of us are already eating the 'optimal' amount of protein without trying 42:30 When eating more protein could actually be harmful 45:00 The ‘anabolic window’ myth debunked 48:50 Why 'animal protein is superior' is an outdated idea 51:16 The myth of ‘incomplete’ plant proteins 51:55 The ancient food secret our ancestors discovered all over the world 53:50 Is there an upper limit for protein in one meal? 57:25 My number one food for a high-protein breakfast 59:05 A simple pyramid for choosing the healthiest protein sources 59:55 The 'healthy' protein source that’s a class one carcinogen 01:02:55 When a protein bar is no healthier than a chocolate bar 01:04:30 Why your protein cookie could be reducing your healthy life years 01:06:20 My number one tip for health (and it’s not about nutrition) 01:08:50 The ideal daily protein target for most healthy adults Studies: Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity  What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine  📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we’re exploring the connection between your gut and your brain. For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease. So, have we been neglecting a vital piece of the brain health puzzle?  Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain. Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia. We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements. In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index." 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. Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/ Timecodes 00:00 Do Omega 3s Really Protect Your Brain? 01:46 Are We Deficient in Omega 3? 02:15 Plant vs. Fish: Omega 3 Sources Explained 03:34 Are EPA & DHA Really "Essential"? 05:03 The Omega 3 Family Tree: ALA, EPA, and DHA 07:05 Plant Based Myth: Omega 3 Conversion Rates 11:00 The "Optimal" Omega 3 Level: Are You There? 12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat? 14:19 Are Omega 3s Only For Heart Health? 15:13 Why Fish Oil First Made Headlines 18:47 Why Are Omega 3s so Great for Your Heart 21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health 25:11 Omega 3s and Longevity 28:18 Omega 3s and Brain Health: The Latest Science 29:15 Dementia Risk: Omega 3 Levels in the Brain 30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression 32:41 EPA vs. DHA for Depression: The Surprising Findings 35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain? 38:40 Measuring Your Omega 3 Index: How to Get Tested 42:20 Mercury in Fish: Is it a Real Concern? 45:19 Farmed vs. Wild Salmon: What's the Difference? 48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric? 54:50 Vegan & Vegetarian Options: Algae Based Omega 3s 📚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 Free resources from ZOE ⁠Live Healthier: Top 10 Tips From ZOE Science & Nutrition⁠ ⁠Gut Guide - For a Healthier Microbiome in Weeks⁠  Mentioned in today's episode⁠ Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025 The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025, Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, NutrientsFish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology Have feedback or a topic you'd like us to cover? Let us know ⁠here⁠. Episode transcripts are available ⁠here⁠.

🌱 Try our plant based wholefood supplement - ⁠Daily 30+⁠ Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.  This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat. In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.  A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.  *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Do your scales lie about muscle? 00:34 Do muscles stop sugar spikes? 03:45 Why muscles are hormonal powerhouses 06:10 Can you reverse cell aging? 07:20 The dangers of high blood sugar 11:05 Are you sitting down for too long? 15:05 Shocking difference in muscle scans 18:40 Is it ever too late to build muscle? 20:20 Can exercise rejuvenate your cells? 24:50 The risk of losing muscle 28:37 Should you stop weighing yourself? 31:47 Surprising truth about muscle vs. fat 33:50 Does perimenopause affect metabolism? 39:05 Where is fat really stored? 42:10 Can you lift for life by focusing on strength? 51:00 Should you check your heart before high intensity exercise? 📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013) Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025) Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024) The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018) Low back pain: a call for action The Lancet (2018) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed. Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes 00:00 Food's Influence on Breast Cancer Risk 00:47 Mammogram Limitations & Misconceptions 04:11 Shifting Mammogram Age Guidelines 10:02 Mammogram Limitations and Dense Breasts 11:56 How to Know if You Have Dense Breasts 13:23 Dr. Aliabadi's Personal Cancer Journey 15:37 Discovering a High Lifetime Risk 17:28 The Emotional Impact of Cancer Talk 19:11 The Day of Surgery and Unexpected News 22:32 The Importance of Being Your Own Advocate 25:10 A Second Mastectomy for Missed Tissue 27:00 Olivia Munn: A Public Story of Early Detection 31:00 Genetic Testing Beyond Family History 34:09 How to Calculate Your Lifetime Risk 37:25 High-Risk Patient Screening Strategies 40:02 Factors Increasing Breast Cancer Risk 43:03 Hormonal Birth Control and HRT Safety 46:00 When to See a Doctor for Lumps 49:10 The Power of Personalized Health 📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about olive oil. Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity. But is it truly liquid gold, or just another fad? I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC). Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables. The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations. Quirijn shares insights from his 20-year collaboration with local researchers. This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity. 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Can This African Diet Transform Your Health in 2 Weeks? 02:47 What Makes African Diets Healthier Than Mediterranean? 05:17 The Mediterranean Diet: Are We Getting It Wrong? 07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge 10:37 Are These Ancient Grains the Original Superfoods? 13:17 Diet Changes That Predict Disease — Here’s How 15:58 What Pre-Western Diets Reveal About Human Health 18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro 21:00 This Fermented Banana Beer Might Boost Immunity 23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet 26:07 Can a Fermented Drink Reverse Western Diet Damage? 28:47 How Food Labels Trick You Into Thinking You're Healthy 31:38 Is Your Immune System Running on the Wrong Fuel? 34:12 These Roots Are Healthier Than Potatoes — Here’s Why 36:51 Your Porridge Is Making You Unhealthy (Without You Knowing) 39:35 What People Actually Eat on a Traditional African Diet 42:21 Pasteurised Fermented Foods — The Surprising Downside 45:06 Most People Don’t Eat Enough Fiber. Do You? 47:49 Why One Diet Doesn’t Work for Everyone 50:33 The #1 Diet Swap to Transform Your Health 📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episodeImmune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)  Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about obesity medication. Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research. In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true? One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing? In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease. Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt? You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension. If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 03:29 What actually is high blood pressure? 05:57 Why everyone should own a blood pressure monitor 07:01 What your blood pressure reading really means 09:59 Stress and high blood pressure 11:28 The $20 gadget that can save your life 13:17 When to see a doctor 14:35 What causes high blood pressure 16:57 Salt and blood pressure 18:28 Why reducing salt didn’t work for Tim 20:09 Blood pressure medications 22:04 Why high blood pressure is so dangerous 24:20 How blood pressure quietly damages your brain 27:18 Is it too late to lower your blood pressure? 31:31 How your gut microbes affect blood pressure 34:14 Why potassium matters more than salt 36:29 How sleep, stress & saunas impact your blood pressure 38:58 The real source of excess salt in your diet 41:37 Should you switch to potassium salt? 49:30 Beetroot juice: better than salt restriction? 📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Studies referenced in today's episode: Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020) Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025) Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025) high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about resistance training. When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training. Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence. Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change? In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease. Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference. Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time. If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 What is inflammaging? 02:23 The biggest misconception about inflammaging 03:20 Inflammation can grumble away for decades 04:01 What cytokines in your blood really mean 05:00 Why inflammation is helpful — until it isn’t 06:19 A small rise in inflammation can last for decades 07:45 Inflammation acts like immune system hormones 08:50 Why more immune activity isn't always better 10:00 Did modern life create chronic inflammation? 12:00 Why flu is deadly for older people 13:15 Inflammation breaks down muscle and bone 15:15 Why fat tissue is fueling your immune system 16:51 Why body fat isn’t just a passive energy store 18:10 How inflammation helps cause dementia and heart disease 20:50 In your 40s? You might already be aging faster 22:03 Why menopause triggers a rise in inflammation 24:40 The gut bacteria that leak into your blood 27:15 Your muscles produce anti-inflammatory signals 28:55 Sitting too long cancels out your workout 30:44 Why walking stairs beats living in a bungalow 33:35 Janet’s one-day-a-week fast for 30+ years 34:55 10,000 steps = no inflammation? 35:57 Overweight people see the biggest benefit from exercise 📚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 SpectorFree resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re talking about sleep. Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live. So how do you get better sleep in a world that never seems to rest? I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not. We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin. Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health. This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. Timecodes Timecodes 00:00 Can you reverse sunburn in 24 hours? 00:54 The anti-aging skincare routine that actually works 02:21 Is collagen powder a scam? 03:33 Your skin renews itself every 4 weeks 05:11 70 billion microbes live on your skin 07:56 Can gut bugs really reverse hair loss? 09:12 The two ways your skin actually ages 11:03 Why your skin stops repairing itself 13:19 What makes your skin sag as you age 14:55 Can lifestyle really slow down skin aging? 16:15 The enzyme that smoking activates to destroy collagen 17:01 Does vaping wreck your skin too? 18:04 Why expensive creams don’t erase wrinkles 19:21 Why most anti-aging products don’t penetrate your skin 20:41 The skincare label trick: “appearance of wrinkles” 24:03 The white bottle effect: how packaging influences trust 27:55 The double-edged sword of sunlight 30:22 Why sunlight makes you feel amazing 32:53 Could sun exposure actually protect your heart? 35:01 Are we protecting our skin too much? 39:12 The 3 steps of a dermatologist-approved routine 42:05 Are you using enough sunscreen? (Probably not) 44:55 Should you wear SPF in winter? 50:01 The vitamin D3 sunburn recovery hack 52:58 How much is too much vitamin D? 📚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 Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020) Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022) Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re zooming in on our gut. It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!. I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives. Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises. Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind. Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE. By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025. Unwrap the truth about your food 👉 ⁠Get the ZOE app Follow ZOE on Instagram. Timecodes 00:00 Can supplements actually harm your health? 02:55 Why vitamin pills can do more harm than good 05:45 The truth behind scurvy, rickets, and early nutrition 08:30 Why we’re still stuck in a post-war supplement mindset 11:15 Should you supplement if you’re not deficient? 14:00 What calcium supplements are really doing to your heart 16:50 The real reason food companies add vitamins 19:20 The problem with your diet isn’t deficiency 21:45 Why fixing your diet is harder than it sounds 24:30 Why we need a new kind of supplement 27:10 Whole plants vs powders: why structure matters 29:40 Why plant diversity is the future of gut health 32:10 What’s the difference between prebiotics and probiotics? 35:05 Inside the randomized trial testing a new gut supplement 37:45 The science behind measuring real health impact 40:00 How the gut supplement changed the microbiome 42:30 Why probiotics worked… but much less 45:10 The surprising link between microbes and mood 48:20 How much did cholesterol and inflammation improve? 51:30 Could this reshape how we supplement in the future? 📚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 SpectorFree resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Mentioned in today's episode The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024) Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021) Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013) A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024) On calcium supplementation: Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011) Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into protein. It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health? So, what does the science say? Is it better to get our protein from animals or plants? I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way. Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here