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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

52:21

How to drink alcohol without destroying your health |...

ZOE Science & Nutrition ·

2026/01/08

Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely.David, a neuropsychopharmacologist and former UK government drug adviser, explains

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17:28

Recap: How to break bad habits and transform your...

ZOE Science & Nutrition ·

2026/01/06

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible. However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet,

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55:40

What happens when you start eating healthy?

ZOE Science & Nutrition ·

2026/01/01

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck. Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their

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14:23

Recap: We need to talk about metabolism | Shawn...

ZOE Science & Nutrition ·

2025/12/30

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood.Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease. In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower

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70:16

8 ways to eat better in 2026 | Prof. Tim Spector and...

ZOE Science & Nutrition ·

2025/12/26

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel?Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow. You’ll hear simple tips you can try at home, like how

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15:52

Recap: Why you should stop counting calories | Giles Yeo

ZOE Science & Nutrition ·

2025/12/23

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right?Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture. Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss. 🌱 Try our new plant based wholefood

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48:29

ZOE’s best health tips of 2025 - Part 2

ZOE Science & Nutrition ·

2025/12/18

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis.In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t? If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the

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14:30

Recap: Tips to help prevent Alzheimer’s | Drs. Ayesha...

ZOE Science & Nutrition ·

2025/12/16

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why?Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress. Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain

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44:23

ZOE’s best health tips of 2025 - Part 1

ZOE Science & Nutrition ·

2025/12/11

This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable.From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better. Whether you’re pausing to

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16:48

Recap: Is it time for you to try fasting? | Dr Valter...

ZOE Science & Nutrition ·

2025/12/09

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough.However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how

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46:12

Healthier holiday eating with smart food swaps | Dr...

ZOE Science & Nutrition ·

2025/12/04

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty.What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to

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11:47

Recap: The truth about artificial sweeteners | Eran...

ZOE Science & Nutrition ·

2025/12/02

Today we’re diving into the world of artificial sweeteners.Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health. In

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57:37

Sleep, stress and exercise: your longevity toolkit |...

ZOE Science & Nutrition ·

2025/11/27

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying

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12:55

Recap: Scrappy ways to eat healthier and save money |...

ZOE Science & Nutrition ·

2025/11/25

Today we’re talking about something we’re all guilty of: food waste.A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens. They may seem insignificant on their own, but collectively, in every kitchen across the world they add up to a global environmental crisis. So, can we change the way we approach food and help curb this epidemic of waste? I’m joined by Carleigh Bodrug and Dr. Will Bulsiewicz to show us how a few simple changes can lead to a greener

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56:08

What to eat (and avoid) in a world full of plastic |...

ZOE Science & Nutrition ·

2025/11/20

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be?Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health? Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their

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11:17

Recap: Understanding endometriosis and PCOS | Dr Jen...

ZOE Science & Nutrition ·

2025/11/18

Today we’re talking about gynaecological health.Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care. America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping

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64:27

Fermented foods: what to eat to cut inflammation |...

ZOE Science & Nutrition ·

2025/11/13

Are fermented foods the missing link in our health, or just the latest wellness trend? In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence

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13:33

Recap: Tips for a healthy immune system | Jenna...

ZOE Science & Nutrition ·

2025/11/11

Today we’re diving into our immune health.You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted. So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our

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51:21

How learning to savour flavour can transform your...

ZOE Science & Nutrition ·

2025/11/06

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing.Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first

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59:49

The science of winter depression with Prof. Debra...

ZOE Science & Nutrition ·

2025/10/30

Try ZOE’s NEW app and gut health test: ZOE.comWinter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed. Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase. Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190

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