ZOE Science & Nutrition

ZOE
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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.

  1. 4 DAYS AGO

    How to transform your health in midlife | Rich Roll and Prof. Tim Spector

    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 ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life. He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life. 🥑 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 A life-changing health transformation 00:38 Overweight, exhausted, and stuck at 40 01:16 How ultra-processed food harms your body 02:08 Can you really transform your health at midlife? 03:18 The biggest myth about changing your health 05:10 From addiction to peak performance 08:40 What happens to the body on a fast food diet 10:26 Unexpected benefits of a plant-based diet 15:30 Gut microbes control more than you think 21:19 Gut health, mood, and mental clarity - what’s the link? 25:00 Does exercise improve your gut microbiome? 27:55 How movement increases your healthspan 30:12 Do elite athletes have better gut health? 32:45 Fuelling extreme endurance without meat 36:00 Tim’s #1 food for gut health 39:05 How to make small changes that actually stick 41:30 Why motivation is overrated—just start 45:00 The mindset shift that makes exercise easier 48:20 It’s never too late to take control of 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 episode The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    1h 1m

  2. 6 DAYS AGO

    Recap: The misunderstood function of fat | Deborah Clegg

    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 questions and change our perception of fat. Deborah Clegg is a professor and Vice President for Research at the Texas Tech University Health Sciences Center, El Paso. Sarah is Chief Scientist at ZOE and Professor at King’s College London.  🥑 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

    12 min

  3. 6 FEB

    3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

    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 calories - but how your body processes and uses them. You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep. 🥑 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 The truth about your metabolism 04:00 What metabolism actually is 07:30 How ultra-processed food slows metabolism 10:20 Why most people aren’t metabolically healthy 14:00 Food shapes your body’s energy system 18:40 Brain inflammation and metabolism 22:50 How processed food changes calorie burn 27:15 Chemicals in food and air affect health 30:40 Why ultra-processed food harms children most 34:10 How processed food makes us overeat 38:25 Artificial ingredients and gut health 42:10 Can mitochondria be ‘hacked’? 45:00 Poor sleep increases fat storage 48:15 The biggest mistake before bed 50:30 Why breakfast matters for metabolism 52:40 Foods that spike blood sugar 54:20 Tim Spector’s go-to breakfast 55:50 One simple swap to improve metabolism 📚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 Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise,  Daily energy expenditure through the human life course, 2021, published in Science  Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research   The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    59 min

  4. 4 FEB

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

    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 Sciences Daniel Lieberman is here to unravel the mysteries of our exercising ancestors and explain how this can help us train today. 🥑 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

    11 min

  5. 30 JAN

    Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai

    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 Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health. 🥑 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 Meet the brain doctors fighting dementia 01:04 Parents have dementia – are you doomed? 02:00 Can dementia be reversed? 02:25 Five lifestyle changes to prevent Alzheimer’s 06:07 What is dementia vs. Alzheimer’s? 08:50 Are your genes to blame? 12:49 Dementia starts 20+ years before diagnosis 14:10 Four biggest causes of Alzheimer’s 19:04 How to build brain reserve & stay sharp 22:50 Are dementia rates rising or falling? 25:30 How the brain declines over decades 29:00 This diet cuts Alzheimer’s risk by 53% 32:40 Three nutrients your brain can’t live without 38:15 The surprising link between LDL cholesterol & dementia 44:10 Leg workouts slash dementia risk by 35% 46:20 Why strength training is critical for brain health 50:36 How stress shrinks your brain 54:00 Sleep: The brain’s natural detox 📚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 Association of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMA Dementia statistics, published by Alzheimer's Disease International (ADI)  World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI)  Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    1h 6m

  6. 28 JAN

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

    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 connection between our lifestyle and the health of our brain. 🥑 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

    13 min

  7. 23 JAN

    Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector

    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 yourself?  This week, we’re joined by Dr. Valter Longo, Director of the Longevity Institute at USC and one of TIME’s 50 most influential people in healthcare. Valter’s groundbreaking research on ageing and his FMD program have transformed how we think about health and longevity. Joining him is Tim Spector, ZOE’s co-founder and one of the world’s top 100 most-cited scientists. 🥑 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 Dr. Valter Longo on fasting and biological age reversal 01:18 Quickfire questions: Can fasting slow aging? 02:29 Surprising discoveries about rejuvenating the body 03:39 The difference between chronological and biological age 05:20 Can a single gene mutation extend lifespan? 06:29 What twins teach us about aging and longevity 08:19 Are biological age tests reliable? 10:27 Dr. Longo explains the fasting mimicking diet 12:43 Can fasting help regenerate damaged organs? 15:42 The science behind nutrient sensing and aging 18:19 Why does your body shift into "maintenance mode" during fasting? 22:04 Genetics vs. lifestyle: Which impacts aging more? 24:24 The role of fasting in longevity: Insights from lab studies 28:30 Time-restricted eating: What’s the ideal fasting window? 31:16 Does extreme fasting increase long-term health risks? 35:52 The fasting mimicking diet: How it works 41:07 Long-term studies on fasting: What’s next for science? 45:41 Reversing kidney damage with fasting research 47:10 Can a fasting protocol improve biological age by years? 55:08 Is a holistic approach to diet and fasting the key to longevity? 📚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 references in today’s episode Programmed longevity, youthspan, and juventology, 2018, published in Aging Cell  Yeast Chronological Lifespan: Longevity Regulatory Genes and Mechanisms, 2022, published in Cells  Chronological Aging in Saccharomyces cerevisiae, 2012, published in Subcell Biochemistry Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population, 2014, published in Cell Metabolism  Growth Hormone Receptor Deficiency is Associated With a Major Reduction in Pro-aging Signaling, Cancer and Diabetes in Humans, 2012, published in Science Translational Medicine  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    58 min

  8. 21 JAN

    Recap: What is inflammation and how can I control it | Prof. Philip Calder

    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 of Medicine at the University of Southampton. 🥑 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

    15 min
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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.

Information

  • Creator
    ZOE
  • Years Active
    2022 - 2025
  • Episodes
    196
  • Rating
    Clean
  • Copyright
    © Copyright 2024 ZOE
  • Show Website
    ZOE Science & Nutrition

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