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Every episode
ZOE Science & Nutrition
30 episodes
How to shrink the dangerous fat linked to heart disease and cancer in 12 weeks | Prof Jimmy Bell
Aug 13, 2026 · 59 min
There's a hidden fat that matters more for your health than your weight. This is visceral fat: it wraps around your organs, raises your risk of heart disease and cancer, and builds up even in people who look slim and healthy. In today’s episode, Professor Jimmy Bell, a world-leading expert in measuring visceral fat, explains how we can shrink this dangerous belly fat in just 12 weeks. Jimmy explores why two people can weigh exactly the same and carry completely different amounts of t…
Most replayed moment: Why sleep may be the key to heart health | Dr Nour Makarem
Aug 11, 2026 · 13 min
Today we’re talking about sleep. The more scientists study sleep, the clearer it becomes that it’s not just about resting our bodies - it’s much more than that. In fact, sleep is the foundation upon which a healthy diet, exercise, and overall wellbeing are all built upon. So what happens when that foundation is shaky? Recent research suggests that poor sleep quality may significantly increase your risk of heart disease and even heart attacks. Dr. Nour Makarem joins me to explore the powerful con…
The evolutionary science behind why you can’t lose weight and how to avoid 5 modern food mistakes | Prof Daniel Lieberman
Aug 6, 2026 · 53 min
Why can’t you lose weight, and why do modern diets fail? Today, Harvard professor Daniel Lieberman explains how evolution shapes hunger, body fat, food cravings, and modern food mistakes. You will learn why eating well can feel so hard in today’s food world. Using themes from Daniel’s new book, Fed Up: What Evolution Reveals about Food, Diet and Eating Well, we explore how our modern food environment explains weight gain, failed diets, and confusion about what to eat. We discuss calorie counting…
Most replayed moment: Do you really need vitamin supplements? | David Seres
Aug 4, 2026 · 17 min
Today we’re talking about vitamins. Walk into any pharmacy or supermarket and you’ll find a shelf stacked with brightly coloured jars promising better immunity, stronger bones and sharper minds. Of course, I’m talking about vitamin supplements. But despite looking like medical products, supplements aren’t held to the same rigorous testing standards as medicines. So how much of what they promise is actually backed by science? I’m joined by Dr. David Seres to help cut through the confusion and unc…
How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry
Jul 30, 2026 · 1 hr 2 min
Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers? The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fiber is making an unexpected comeback. In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah Berry ask whether fibre is another food trend or a powerful part of our diet that we have overlooked. Taking inspiration from Hugh’s new book Hig…
Most replayed moment: The surprising science of weight loss | Alan Aragon & Professor Sarah Berry
Jul 28, 2026 · 16 min
Today we’re talking about fat loss. For decades, we’ve been chasing the perfect weight loss diet. From Atkins to carnivore, countless trends have promised remarkable results, yet fail the test of time. So how do we cut through the noise and find a formula that actually works? In this episode, I’m joined by nutrition researcher Alan Aragon and Professor Sarah Berry to unpack the science behind sustainable fat loss, and explain why, in some cases, the first step toward losing weight might actually…
How to eat sugar without gaining weight (crush your cravings and end energy crashes) | Prof Tim Spector & Prof Sarah Berry
Jul 23, 2026 · 1 hr 1 min
How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out. In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to reduce the impact. They also explore how sharp blood sugar spikes and dips may affect hunger, energy, inflammation and long-term health. By the end of the episode, you’ll know h…
Most replayed moment: Why muscle gain matters more than weight loss | Vonda Wright
Jul 21, 2026 · 15 min
Today we’re talking about muscle mass. For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass. We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat at bay. Dr. Vonda Wright joins me to explain why improving your body composition may be the smarter goal for lifelong health. 🌱 Try our science-backed and…
The 6 rules you need for a long, healthy life and how to cut your risk of dementia, heart disease and cancer | Dr. Ezekiel Emanuel
Jul 16, 2026 · 1 hr 3 min
What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits? In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream that may help lower your risk of dementia, heart disease, cancer and early death. Ezekiel explores the science of healthy ageing, longevity and disease prevention, and explains why many wellness trends distract us from wha…
Most replayed moment: Omega-3: heart health hero or overhyped? | Dr. Bill Harris and Professor Sarah Berry
Jul 14, 2026 · 16 min
Today, we’re talking about Omega-3. Omega-3 fats have been celebrated, scrutinised, and debated for decades. While some research points to remarkable heart health benefits, other studies suggest they can actually raise the risk of cardiovascular disease. So where does the science stand today? Should we supplement, rely on food, or rethink our approach to omega-3 completely? Dr. Bill Harris and Professor Sarah Berry join me to cut through the confusion, explain omega-3’s role in the body, and sha…
Is eating like our ancestors the key to better health? What the Paleo diet gets right, and the 5 ancient diet claims that are dangerously wrong for your heart and gut health | Dr James Cole & Dr Feder…
Jul 9, 2026 · 58 min
We all want to eat healthier. The Paleo diet promises exactly that: eat like our ancestors, avoid modern foods, and improve your health. But does it really support your gut, heart and long-term health, or is the story more complicated? In this episode, Dr James Cole, a world-leading expert on prehistoric diets, joins Dr Federica Amati to explore what Paleo gets right and why some of the claims may be dangerously wrong. James explains what ancient evidence tells us about human diets, why the mode…
Most replayed moment: Why breast cancer screening should be personalised | Dr. Thais Aliabadi
Jul 7, 2026 · 16 min
Today we’re talking about breast cancer. Here at ZOE, we know that health is deeply personal - and breast cancer risk is no different. Your likelihood of developing breast cancer is shaped by factors such as genetics, body composition, and lifestyle. Understanding your individual risk is crucial because it helps determine when and how you should be screened - and in some cases, it could save your life. Today, I’m joined by Dr. Thais Aliabadi to explain why breast cancer screening shouldn’t follo…
How to build a better brain: The 5 foods you need to protect your memory, mood and to cut dementia risk | Prof Felice Jacka & Prof Tim Spector
Jul 2, 2026 · 1 hr 2 min
Can food improve brain health, memory and mood? In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could have a much bigger impact on your brain than most people realise, and what the latest science suggests you can do about it. Felice, who helped create the field of nutri…
Most replayed moment: Blood pressure: the silent risk you shouldn’t ignore | Prof Tim Spector
Jun 30, 2026 · 16 min
Today we’re talking about blood pressure. Most of us know that high blood pressure is bad — but surprisingly few of us understand what it actually means, how widely it affects the body, or how to keep it under control. The good news is that monitoring blood pressure is easier than ever, putting you in a strong position to spot problems early and take meaningful action. Professor Tim Spector joins me to explain what blood pressure is, why it matters so much, and share some top salt-based tips tha…
LIVE Q&A: Your gut health, dementia and weight loss questions answered by Prof Tim Spector, Prof Sarah Berry & Dr Federica Amati
Jun 25, 2026 · 1 hr 5 min
How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can use today. Drawing on decades of research and data from hundreds of thousands of people, they explain how diet can influence the gut microbiome, brain health, hunger, ene…
Most replayed moment: What The Science Says About Supplements | Prof Tim Spector & Prof Sarah Berry
Jun 23, 2026 · 15 min
Today, we’re talking about supplements. We’ve all seen them; the multivitamins, the fortified foods, the neatly packaged powders promising improved energy, immunity and longevity. Supplements boast bold claims, however, it’s hard to know if they’re genuinely helpful or just well-marketed. Professor Tim Spector and Professor Sarah Berry join me to unpack why supplements exist, what the science really says about their benefits and risks, and how to decide if supplements deserve a place in your dai…
The 4 rules to protect your muscle, bones and brain health when using Ozempic and other weight loss injections | Dr Federica Amati
Jun 18, 2026 · 1 hr 3 min
Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health. You’ll learn why the weight lost may not be fat, why nutrient deficiencies, dehydration and muscle…
Most replayed moment: Easy Steps to Reduce Inflammation and Slow Ageing | Professor Janet Lord
Jun 16, 2026 · 14 min
Today we’re talking about what causes ageing. Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body and accelerated ageing. While it’s relatively unknown, this process is one of the most important concepts to understand if we want to live longer, healthier lives. I’m joined by Professor Janet Lord to break down what inflammaging is, why it’s one of the biggest threats to healthy longevity, and the surprisingly simple,…
What inflammation is really doing to your mind, body and 5 ways to protect your brain | Prof Ed Bullmore
Jun 11, 2026 · 58 min
Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia? Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King's College London and a leading voice in brain research, explores why feeling low, emotionally flat, foggy or exhausted may not always be “all in your head”. Ed explores emerging science suggesting that inflammation in the body may alter how the b…
Most replayed moment: How to Balance Sunlight and Suncream | Professor John McGrath
Jun 9, 2026 · 14 min
Today we’re talking about skin and sunlight. Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall health. However, too much exposure can accelerate skin ageing and increase the risk of skin cancer. So how much sun is enough? Are most of us getting too little, or too much? And where does sunscreen fit into a healthy daily routine? I’m joined by Professor John McGrath to explore how sunlight affects our skin, and how to stri…
How to unlock the secret power of mushrooms to heal your gut, cut cholesterol and protect your brain | Prof Robin May
Jun 4, 2026 · 57 min
Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better gut health, brain health, immune health, and lower cholesterol. By the end of the episode, you’ll know which health claims about mushrooms are real, whic…
Most replayed moment: The Impact of Ultra-Processed Food on Young People | Dr Andy Chan
Jun 2, 2026 · 16 min
Today we’re exploring the impact of ultra-processed foods on young people. One of the big reasons ultra-processed foods have become so widespread is convenience. They offer quick, easy meals for people short on time - and few groups are more time-pressed than parents trying to feed young children. But does this convenience come at a cost? I’m joined by Harvard professor Dr Andy Chan, whose research is helping us understand how early exposure to ultra-processed food can shape future health. 🌱 Tr…
Why you can't stop eating: The science of cravings, food addiction and 5 ways to regain control | Michael Pollan & Prof Tim Spector
May 28, 2026 · 53 min
If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food. Michael Pollan, one of the world's most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. Together, they explore why foods high in sugar, salt, and fat can feel so hard to resist, and what we can do to fight back. Michael and Tim unpack h…
Most replayed moment: Which Wellness Trends Are Worth Your Time? | Liz Earle & Dr Federica Amati
May 26, 2026 · 15 min
Today we’re talking about wellness trends. Social media has supercharged the wellness world, with new trends popping up and spreading faster than ever. It feels like we’re constantly being sold the next must-have product - each one a guaranteed route to better health that you simply can’t live without. But how many of these trends are actually backed by science? And could some of them actually be doing more harm than good? I’m joined by wellness expert Liz Earle and nutritional scientist Dr Fede…
10 million deaths predicted but science is fighting back! The secret gut viruses that attack cancer, fight infection and slow aging | Prof Martha Clokie & Prof Tim Spector
May 21, 2026 · 57 min
10 million deaths a year. That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today’s episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your gut microbiome. Martha is a world-leading expert on the mysterious phage and, for the last 20 years, has pioneered research to revolutionise the treatment of…
Most replayed moment: Ice Baths: Science or Fad? | Susanna Søberg & Prof Tim Spector
May 19, 2026 · 13 min
Today, we’re diving into one of the most requested topics we’ve ever had: cold water therapy. Cold showers, ice baths and wild winter swimming have exploded in popularity over recent years with supporters claiming a range of health benefits. But are these claims actually backed by science, or is it all just another wellness fad? I’m joined by Dr. Susanna Søberg and Proffesor Tim Spector to break down the studies and discover if we could all do with a bit more ice in our life. 🌱 Try our science-…
Is your gut making hay fever, seasonal allergies, eczema and food intolerances worse? Here are 5 ways to fight back | Prof. Adam Fox
May 14, 2026 · 1 hr 3 min
Allergies have tripled - with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what does gut health have to do with it? In this episode, Adam Fox, a world-leading allergy Professor at King’s College London, explains why allergies may be rising so fast, why many beliefs about allergies are wrong, and what new science reveals about your immune system, skin and gut. Professor Fox explores why some foods are…
Most replayed moment: Is Our Food System Making Us Sick? | Prof Brian Elbel & Prof Tim Spector
May 12, 2026 · 14 min
Today, we’re zooming out to look at the bigger picture. On this podcast, we often talk about things that you can do to improve your diet. However, you're not the only one who has an impact on your health. The truth is, our food system - from government policy to supermarket placement - has a profound influence on what we eat, how we eat, and ultimately how healthy we all are. So, what steps can we take to improve not just our own health, but the health of society as a whole? Today, I’m joined by…
How 'boosting' your immune system increases inflammation and 4 ways to support balance instead | Dr Giulia Enders
May 7, 2026 · 1 hr 1 min
What if boosting your immune system is the wrong goal? Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead? That’s the idea at the very heart of Giulia’s new book, Organ Speak. Giulia is a gastroenterologist and author whose previous book, Gut, sold eight million copies and helped convince…
Most replayed moment: Do You Have High-Functioning Depression? | Dr Judith Joseph & Professor Sarah Berry
May 5, 2026 · 14 min
Today, we’re shining a light on a lesser-known form of depression. When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to complete daily tasks. However, many people with depression are the exact opposite. They meet deadlines, achieve goals and appear successful. Yet, on the inside, they feel disconnected and distant from joy. This quieter, harder-to-spot condition is known as high-functioning depression. I’m joined by psychiatrist Dr. Judith Jose…
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