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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

13:15

Most replayed moment: Three Foods to Fight...

ZOE Science & Nutrition ·

2026/04/21

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

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50:17

5 simple nutrition changes to boost energy, lift your...

ZOE Science & Nutrition ·

2026/04/16

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

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13:45

Most replayed moment: Coffee vs Matcha | Andrew...

ZOE Science & Nutrition ·

2026/04/14

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

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57:46

3 intermittent fasting mistakes that cancel fat loss...

ZOE Science & Nutrition ·

2026/04/09

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

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12:45

Most replayed moment: Keeping mobility as you age |...

ZOE Science & Nutrition ·

2026/04/07

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

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59:18

How to tell if your poo is normal and the 5 warning...

ZOE Science & Nutrition ·

2026/04/02

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

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13:36

Most replayed moment: Lessons from a 5000-year-old...

ZOE Science & Nutrition ·

2026/03/31

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

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62:04

The first 1000 days: The 5 ways early nutrition...

ZOE Science & Nutrition ·

2026/03/26

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

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13:27

Most replayed moment: Reduce anxiety by improving...

ZOE Science & Nutrition ·

2026/03/24

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

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63:06

How to feed the 50 gut bacteria that shrink body fat,...

ZOE Science & Nutrition ·

2026/03/19

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

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16:13

Most replayed moment: Carbs: the good, the bad, and...

ZOE Science & Nutrition ·

2026/03/17

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

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53:25

Professor Tim Spector: I was wrong about Vitamin D &...

ZOE Science & Nutrition ·

2026/03/12

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

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14:16

Most replayed moment: What can we learn from the man...

ZOE Science & Nutrition ·

2026/03/10

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

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56:49

Tired, anxious, gaining weight? It could be your...

ZOE Science & Nutrition ·

2026/03/05

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

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15:54

Recap: How to build strength from the comfort of your...

ZOE Science & Nutrition ·

2026/03/03

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,

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58:38

The 4 breathing secrets that will transform your...

ZOE Science & Nutrition ·

2026/02/26

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

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11:48

Recap: Should you eat oats every morning? | Sarah Berry

ZOE Science & Nutrition ·

2026/02/24

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

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61:20

7 snacks for a longer & healthier life | Prof Sarah...

ZOE Science & Nutrition ·

2026/02/19

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

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14:27

Recap: How exercise slows brain ageing | Dr Wendy Suzuki

ZOE Science & Nutrition ·

2026/02/17

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

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61:01

The #1 diet change to make today to fight chronic...

ZOE Science & Nutrition ·

2026/02/12

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

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308 results

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