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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

67:12

The truth about low carb diets, sugar spikes, and...

ZOE Science & Nutrition ·

2025/03/27

Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of

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13:31

Recap: 3 essentials for healthy skin | Dr. Justine...

ZOE Science & Nutrition ·

2025/03/25

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ. Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin? In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this

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66:30

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

ZOE Science & Nutrition ·

2025/03/20

Could optimizing your sleep significantly extend your lifespan?In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome. Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global

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14:54

Recap: Can mindfulness improve physical health? |...

ZOE Science & Nutrition ·

2025/03/18

Today we’re considering mindfulness.Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think. So, is it really possible to think our way to better health? And if so, where do we begin? In this episode, Harvard professor Ellen Langer joined me to delve into

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60:10

Why your workout should change with each new decade |...

ZOE Science & Nutrition ·

2025/03/13

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s

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14:43

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

ZOE Science & Nutrition ·

2025/03/11

Are meat alternatives healthy? It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products. However, are these meat alternatives actually any healthier? Stanford Professor Christopher Gardner joins us to discuss his

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57:51

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

ZOE Science & Nutrition ·

2025/03/06

Oatmeal has long been considered a heart-healthy breakfast, but is it really as good for us as we think? In this episode, Jonathan and Sarah break down the great oat debate. First, they explore the different types of oats - instant, rolled, and steel-cut and how processing impacts their nutritional value. Then, they put oats to the test using continuous glucose monitors (CGMs), comparing instant to steel-cut, with and without toppings, to demonstrate how blood sugar works. Sarah also discusses

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14:34

Recap: Menstruation - what everyone needs to know |...

ZOE Science & Nutrition ·

2025/03/04

Today we tackle menstruation.Despite affecting half the world’s population for a significant part of their lives, menstruation remains clouded by taboo. This lack of open conversation can leave women without the knowledge they need to address pain, discomfort, or irregularities associated with their period. So, what signs should raise concern when it comes to menstruation, and how can we manage symptoms effectively? Professor Sarah Berry and Dr. Jen Gunter join us to break the silence around

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66:57

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

ZOE Science & Nutrition ·

2025/02/27

Arthritis affects millions worldwide. 1 in 5 adults in the U.S suffer with it and many people assume it’s an inevitable part of aging. Bu what if you could reduce joint pain and inflammation through diet and lifestyle?In this episode, Dr. Tamiko Katsumoto, Clinical Associate Professor at Stanford University, unpacks the science behind arthritis. She explains the key differences between osteoarthritis, caused by wear and tear on joints, and rheumatoid arthritis, an autoimmune condition where the

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12:28

Recap: Is your morning coffee harming your health? |...

ZOE Science & Nutrition ·

2025/02/25

Today we’re diving into coffee.Most of us are greeted by its earthy aroma every single morning. It’s hot bitter taste signaling that the day has officially begun. Coffee is so ingrained into our daily routine we rarely pause to consider the effect of coffee on our health. So, what is coffee, a health-boosting elixir or just another guilty pleasure? Coffee expert James Hoffmann joins us to explore one of the world's most popular drinks. 🥑 Make smarter food choices. Become a member a zoe.com - 10%

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68:46

The truth behind memory loss - and how to stop it...

ZOE Science & Nutrition ·

2025/02/20

We spend so much time focusing on how exercise changes our bodies - burning calories, building muscle, shedding fat. What if the most important transformation is happening where you can’t see it? Hidden inside your skull, your brain is changing with every step, squat, and sprint. Neuroscientist Dr. Wendy Suzuki has spent years uncovering how movement rewires the brain. As a professor at NYU and an expert in neuroplasticity, Wendy’s research reveals how aerobic exercise boosts memory, sharpens focus,

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14:30

Recap: What the science says about intermittent...

ZOE Science & Nutrition ·

2025/02/18

Today we’re talking about intermittent fasting.This form of time-restricted eating has been gaining significant popularity, with many people reporting positive effects after incorporating it into their daily routines. However, here at ZOE, we want to know what the science says about intermittent fasting. Is it the real deal? Or just another fad? I’m joined by Tim Spector and Gin Stephens to break down what intermittent fasting is, how it affects our bodies, and whether the scientific evidence

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60:54

How to transform your health in midlife | Rich Roll...

ZOE Science & Nutrition ·

2025/02/13

Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress.Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled

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11:47

Recap: The misunderstood function of fat | Deborah Clegg

ZOE Science & Nutrition ·

2025/02/11

Today we’re discussing fat.It’s a word that carries a lot of weight. It’s a source of social judgment, a driver of insecurities and a tool exploited by companies in targeted marketing campaigns. It’s no surprise that a recent study found over 40% of people in the US have experienced some form of ‘fat-shaming’. But do we really understand fat? What it does, how it forms and why its distribution changes as we age. Prof. Sarah Berry and Prof. Deborah Clegg are here to help us answer some of these

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59:18

3 simple steps to transform your metabolism | Shawn...

ZOE Science & Nutrition ·

2025/02/06

Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn

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11:24

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

ZOE Science & Nutrition ·

2025/02/04

Today we’re exploring what evolution can teach us about exercise.When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it. So, why does this conflict exist, and more importantly, how can we overcome it? Harvard Professor of Biological

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65:49

Why 90% of Alzheimer's cases are preventable | Drs....

ZOE Science & Nutrition ·

2025/01/30

Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone.In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia. As co-directors of the

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12:49

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

ZOE Science & Nutrition ·

2025/01/28

Today, we’re putting the spotlight on our brains.As we age certain behaviours often become more noticeable - misplacing keys, struggling to recall names or forgetting why you walked into a room. Most of us have likely seen this happen to someone close to us and may have even seen these patterns develop into more serious conditions like dementia. But are these behaviours just an inevitable part of getting older? Or is there something we can do to prevent them? Dr William Li is here to outline the

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58:02

Could fasting extend your lifespan? | Dr. Valter...

ZOE Science & Nutrition ·

2025/01/23

How old are you? A better question might be: how old do you feel? While your birthday says one thing, your biological age—the health of your cells—might tell a very different story. And here’s the best part: unlike your chronological age, your biological age can go down.But how? For years, fasting has been celebrated as a key to longevity. Yet the challenge of skipping meals is enough to make most of us shy away. What if you could trick your body into reaping the rewards of fasting—without starving

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15:14

Recap: What is inflammation and how can I control it...

ZOE Science & Nutrition ·

2025/01/21

Today we’re discussing inflammation. We hear this word a lot from guests on the ZOE podcast. It’s always coming up when we ask questions about health conditions like Alzheimer's, cancer or heart disease. It’s clearly very important, however many of us still don’t fully understand what inflammation really is. Professor Phillip Calder is here to break down inflammation and share tips on what we should eat to keep it in check. Philip is Head of the School of Human Development and Health in the Faculty

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267 results

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