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PODCAST

ZOE Science & Nutrition

The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.

health & fitness nutrition

All Episodes

62:35

The daily step count that cuts inflammation in half |...

ZOE Science & Nutrition ·

2025/06/19

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

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15:44

Recap: Banish bad sleep with these top tips | Prof....

ZOE Science & Nutrition ·

2025/06/17

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

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68:44

The 3 biggest myths about anti-aging skincare | Prof....

ZOE Science & Nutrition ·

2025/06/12

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,

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15:23

Recap: Simple steps to great gut health | Nicola...

ZOE Science & Nutrition ·

2025/06/10

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

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55:37

Which supplements work — and which are a waste |...

ZOE Science & Nutrition ·

2025/06/05

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

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14:53

Recap: Do you need to eat meat to build muscle? |...

ZOE Science & Nutrition ·

2025/06/03

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

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51:29

Harvard Doctor: Obesity, cancer, and the real cost of...

ZOE Science & Nutrition ·

2025/05/29

Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily. Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers. Dr. Chan breaks down the

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15:34

Recap: How to combat colon cancer | Dr. Andy Chan

ZOE Science & Nutrition ·

2025/05/27

Today, we’re diving into an important and growing health concern: colon cancer.Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening. So what can we do to protect ourselves and our loved ones? I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how

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53:05

The truth about the 5 biggest wellness trends this...

ZOE Science & Nutrition ·

2025/05/22

This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good?Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness

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13:55

Recap: How ultra-processed food impacts your brain |...

ZOE Science & Nutrition ·

2025/05/20

Today we’re exploring the impact that ultra-processed foods have on our brain.We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression. So, what can we learn from the studies that have looked into the connection between food and thought? I’m joined by world-leading Professor of Nutritional Psychiatry

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62:37

Cold exposure, saunas and your health: what the...

ZOE Science & Nutrition ·

2025/05/15

Unwrap the truth about your food 👉 ⁠Get ZOE’s new app Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health? In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity. Dr. Susanna Søberg, the researcher who coined the

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16:05

Recap: The power of a 12 hour eating window | Prof....

ZOE Science & Nutrition ·

2025/05/13

Today we’re exploring the power of a restricted eating window.Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right? Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best. In this

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63:34

Why the ‘big food’ industry is killing us – and how...

ZOE Science & Nutrition ·

2025/05/08

👀 Unwrap the truth 👉 Try the new ZOE appWhy do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health. Our food system isn't just flawed; it's deliberately engineered. From seductive

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48:16

Signs you may have high-functioning depression – and...

ZOE Science & Nutrition ·

2025/05/01

We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression.Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and

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63:57

The brain-gut mystery: what’s really causing your...

ZOE Science & Nutrition ·

2025/04/24

IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it.Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what

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13:07

Recap: Rethinking rest - cancer treatment and...

ZOE Science & Nutrition ·

2025/04/22

Today we’re talking about the relationship between cancer treatment and exercise. For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment. However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up? Today, I’m joined by Dr. Jessica Scott, whose

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64:46

The top 7 foods to fight inflammation this spring |...

ZOE Science & Nutrition ·

2025/04/17

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven

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54:01

Matcha, coffee and green tea: which is healthiest?...

ZOE Science & Nutrition ·

2025/04/10

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee. Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain

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72:25

The workout that builds muscle, boosts your brain and...

ZOE Science & Nutrition ·

2025/04/03

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.We begin by exploring why strength matters, not just for physical

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16:37

Recap: Is friendship the key to healthy aging? | Rose...

ZOE Science & Nutrition ·

2025/04/01

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age? In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by

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