ZOE Science & Nutrition

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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.

  1. HACE 1 DÍA

    3 gut bacteria that protect your heart–and what to feed them | Prof. Tim Spector & Prof Nicola Segata

    There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries? This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists. Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed. 🥑 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 Introduction  01:05 The most common misconception about gut health 04:04 Your gut bacteria are like mini pharmacists 08:12 Why your gut microbes are as unique as your DNA 14:23 How ZOE is revolutionising health with a new research model 19:39 Groundbreaking research that featured in Nature  22:21 The new, simpler way to measure your gut health 24:25 Meet newly discovered good bugs 28:06 The microbe that thrives when you eat nuts and seeds 32:40 Why only eating kale won't make you healthy 34:25 The 'ancient' gut bug discovered in mummies (and one of our scientists!) 36:37 The future of probiotics 39:17 The shocking truth about store-bought probiotics 42:17 What makes a 'bad' bug bad for your health? 43:45 Could your gut microbes be making you crave junk food? 46:29 The diet your bad bugs love the most 49:10 The future of personalised nutrition for your gut 52:22 How to 'pivot your ' to feed your good bugs 53:55 Is it okay to eat occasionally? 55:53 Tim Spector's simple 'fridge raid ferment'  📚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 Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, forthcoming in Nature, (2025) Gut microbiome species indicative of cardiometabolic health are modulated by diet in large and interventional cohorts of over 34,000 individuals, Published in Nature Microbiology (2025) [3] Research progress of gut microbiota and obesity caused by high-fat diet, Published in Fronteirs in Cellular and Infection Microbiology (2023) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

    1 h y 8 min

  2. HACE 3 DÍAS

    Recap: Simple ways to improve gut health today | Dr. Karan Rajan

    Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years. So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf? In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares the simple, evidence-backed changes that can make a big difference to your gut. 🌱 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

    14 min

  3. 11 SEP

    5 threats to your immune system–and how to fight them | Prof. Daniel Davis MBE

    Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea? Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling science books, and spent 25 years researching how our immune system works. He even helped discover the immune synapse, a breakthrough that changed our understanding of immunity. Daniel explains how your immune system really works, why it’s connected to mental health, and how it can even detect cancer cells. He also clears up common myths and shares what genuinely helps keep your immune system strong through the winter months — and what won’t make a difference. By the end of the episode, you’ll know the practical, science-backed steps you can take to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 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 Your body’s surprising, built-in cancer defense 02:07 What is the immune system? 03:55 Why ‘boosting’ your immune system can be dangerous 05:28 Are allergies a sign of an overactive immune system? 07:53 The 'hygiene hypothesis': Does being too clean make us sick? 11:05 The unintended global experiment of the COVID pandemic 12:40 How your immune system is constantly fighting cancer 14:20 The revolutionary new therapies that unleash your immune system on cancer 16:05 Is your immune system killing cancerous cells right now? 17:12 Your immune system is the most unique thing about you 19:25 Why you shouldn't blame yourself for getting sick 21:18 The myth of vitamin C and the Nobel prize winner who started it 23:55 The truth about vitamin C and colds 25:06 Does being cold actually give you a cold? 26:15 The powerful link between your immune health and mental health 28:06 Cytokines: The secret messengers you’re going to hear more about 29:00 Could inflammation predict teenage depression? 33:40 What is inflammation, really? 40:33 The double-edged sword of personal health data 42:06 Are there any immune supplements that actually work? 43:35 The one thing that directly harms your immune health 45:05 Why 'fight or flight' is bad for your immune system 47:08 How much exercise is best for your immune system? 48:16 The two most practical pieces of advice for a healthy immune system 📚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 SpectorFree 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.Episode transcripts are available here.

    52 min

  4. 9 SEP

    Recap: The truth about seed oils | Prof. Sarah Berry

    From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health. So is this panic justified? Or does the science require further scrutiny?  Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, and tell you whether it’s time to rethink your next stir-fry. 🌱 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

    16 min

  5. 4 SEP

    Top Doctor: The hidden dangers in your daily multivitamin | Dr David Seres

    We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true? In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement industry. Since then, a $40 billion business has grown in the shadows. One where marketing beats science, and health claims are made with barely any evidence. Dr. David Seres is Director of Medical Nutrition and a Professor at Columbia University’s Institute of Human Nutrition. David is known for calling out pseudoscience and misinformation, and promoting critical thinking and an evidence-based approach to health. For over 25 years, he’s worked as a physician nutrition specialist, caring for critically ill patients who rely on life-saving nutrition support. He received the Excellence in Nutrition Education Award from the American Society for Nutrition. On this episode, he helps us debunk the vitamin supplement industry. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 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 marketing trick vitamin companies use to fool you 02:03 Did Mel Gibson really help deregulate vitamins? 03:57 How vitamins went from miracle cures to a $40 billion industry 06:06 The shocking story of the anti-regulation ad that beat the Vietnam War 07:40 The legal loophole that lets supplements claim they 'support heart health' 08:38 Why supplements don't need the same proof as drugs 11:10 In the US, there is no one checking supplement claims 12:14 Can you just make up a health claim and sell a pill? 14:42 How companies twist 'petri dish' science to sell you products 16:40 The vitamin that unexpectedly increased cancer risk by 18% 18:41 An easy way to understand why most health studies are wrong 20:30 How a memory supplement company manipulated its own study for 7 years 22:50 The only type of study you should trust for health advice 26:31 Why does scientific advice on health keep changing? 30:25 The popular diet advice I used to give that was completely wrong 32:14 The only time you should be taking a vitamin supplement 33:40 Does vitamin C actually do anything for you? 34:37 The truth behind vitamin D 'insufficiency' 36:29 Can taking too much vitamin D be dangerous? 37:50 Do vitamins help even the most critically ill patients? 42:42 What about taking a multivitamin when you get older? 45:35 Are probiotics a waste of money? 48:25 What is the single best way to eat for your health? 51:12 Why we still don't have perfect evidence for the 'best' diet 52:57 The one thing you should do tomorrow for 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  Have feedback or a topic you'd like us to cover? Let us know here.

    59 min

  6. 2 SEP

    Recap: Make the most out of EVERY meal | Christopher Gardner & Sarah Berry

    Today, we’re asking: What should you eat? This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma. So, are there any simple tips we can keep in mind to reduce the stress around mealtimes? I’m joined by nutrition experts Professor Christopher Gardner and Professor Sarah Berry, who will share their approach to this complex question and offer practical advice on how to make the most of every meal. 🌱 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

    14 min

  7. 28 AGO

    How to beat heart disease: 8 habits you must fix | Dr. Nour Makarem

    Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.  Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. Drawing from large-scale population data and the latest wearable tech, she uncovers what makes heart disease so hard to spot, and what we can do today to prevent it.  Nour is a cardiovascular epidemiologist at Columbia University, whose research focuses on how our behaviors—like sleep, stress, and daily rhythms—impact heart disease risk. Her research has helped shape the American Heart Association’s Essential Eight guide to heart health. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 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 What is heart health? 01:50 Can poor sleep make you age faster? 03:25 What is heart disease? 06:01 Why high blood pressure is called the ‘silent killer’ 07:44 Heart disease is the leading cause of death, but it’s highly preventable 08:54 How good lifestyle choices can add an extra decade of healthy life 10:32 Good heart health can make you biologically 6 years younger 12:19 The 6 pillars of good sleep you’ve never heard of 13:54 The shocking sleep habit that can double your risk of heart disease 15:02 How much can your sleep schedule vary before it becomes a risk? 16:19 Why how you feel about your sleep is a key health metric 19:43 The surprising link between not sleeping enough and gaining weight 22:02 Are sleep tracking devices actually helpful? 24:19 It's never too late to improve your heart health, even with bad genes 27:32 The best time to eat breakfast for a healthier heart 32:20 The American Heart Association's 8 essential habits for a healthy heart 33:39 The recommended amount of exercise you need per week 34:17 Is vaping a risk for your heart? 36:30 The growing health crisis almost 40% of people are facing 37:54 Cholesterol isn't the only number that predicts your heart attack risk 39:50 Why sleeping in is also bad for your heart health 40:55 Avoid these stimulants before bed for better quality sleep 42:12 The single most surprising risk factor for your heart 📚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 Redefining Cardiovascular Health to Include Sleep: Prospective Associations With Cardiovascular Disease in the MESA Sleep Study. Multidimensional Sleep Health Is Associated with Cardiovascular Disease Prevalence and Cardiometabolic Health in US Adults. Variability in Daily Eating Patterns and Eating Jetlag Are Associated With Worsened Cardiometabolic Risk Profiles in the American Heart Association Go Red for Women Strategically Focused Research Network Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    48 min

  8. 26 AGO

    Recap: Davina McCall's menopause experience

    For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand. But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life. In this episode, Davina joins us to share her personal journey, and we share ZOE research that shows how diet can be a powerful tool for managing menopause symptoms. 🌱 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

    16 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.

Información

  • Creador
    ZOE
  • Años de actividad
    2022 - 2025
  • Episodios
    252
  • Clasificación
    Apto
  • Copyright
    © Copyright 2024 ZOE
  • Mostrar sitio web
    ZOE Science & Nutrition

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