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ZS

Nutrition

ZOE Science & Nutrition

ZOE

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.

300 episodes

How to eat to lower inflammation - the top 5 foods to boost energy, stop pain, and to live longer | Prof Luke O’Neill 1 Oct 2026 · 1 hr 0 min Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries. But when…

Most replayed moment: The hidden dangers of hearing loss | Prof. Marcelo Rivolta 29 Sept 2026 · 9 min The world around us is louder than ever. From booming speakers to roaring traffic, our ears can take quite a beating. But have you ever stopped to consider the long-term impact of…

Inside Tim Spector’s weekly food shop - 6 grocery rules to lower your blood pressure, cholesterol, and heart disease risk | Prof Tim Spector & Prof Sarah Berry 24 Sept 2026 · 1 hr 3 min Supermarket shelves are full of foods promising to be healthy: high-protein, low-fat, gluten-free, sugar-free. How do you know what's true? Today, Professors Tim Spector and Sarah…

Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay 22 Sept 2026 · 15 min From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, he…

Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison 17 Sept 2026 · 55 min Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you’ve thought about your bone health. Most of us only think about bone…

Most replayed moment: How to build a better breakfast | Prof. Ben Gardner & Tim Spector 15 Sept 2026 · 14 min We’ve all heard the saying: Breakfast is the most important meal of the day. And while it may sound like a cliché, there’s some truth to it. Because for many of us, breakfast is t…

The science behind food that isn’t food, why you love it and why you should not fear it all | Prof Tim Spector & Prof Sarah Berry 10 Sept 2026 · 1 hr 14 min Are some of your "healthy" foods actually high-risk ultra-processed foods? For decades, nutrition advice seemed relatively straightforward. Eat less sugar. Less salt. Less saturat…

Most replayed moment: The hormone that controls your weight | Dr Andrew Jenkinson 8 Sept 2026 · 12 min Floating through all of our bodies is a complex network of hormones. You can think of it as an internal postal service, delivering vital messages and instructions to different org…

The secret to coping with stress - how to protect your brain and body, and feel calmer now | Prof Carmine Pariante 3 Sept 2026 · 60 min Growing up, many of us were taught to just stay calm and carry on - as if stress was all in the mind, with no real effect on the body. But chronic stress can change your brain, ra…

Most replayed moment: The hidden battle inside your gut | Tim Spector & Nicola Segata 1 Sept 2026 · 15 min Today we’re talking about gut microbes. Professor Tim Spector often refers to the microbes in our gut as ‘mini pharmacies’. This is because they provide us with powerful chemicals…

The 5 best food swaps to lower cholesterol, protect your heart and to live longer | Dr. Alice Lichtenstein 27 Aug 2026 · 52 min Is fat good or bad for your heart? For decades, we blamed fat and cholesterol for clogged arteries and heart attacks. Now you choose low-fat yogurt to protect your heart, while ot…

Most replayed moment: Can you really boost your immune system? | Professor Daniel Davis 25 Aug 2026 · 16 min Today we’re talking about the immune system. It’s one of the most important systems in our body, yet it’s also one of the hardest to understand. You can’t see it, you can’t feel i…

5 ways to control your blood sugar, reverse insulin resistance, and reduce your heart disease risk | Prof Rob Semple 20 Aug 2026 · 56 min 1 in 4 people have insulin resistance, which quietly raises your risk of heart disease and cancer, often without any change in your blood sugar. And most of those who have it have…

Most replayed moment: The things hiding in your food? | Professor Marion Nestle 18 Aug 2026 · 15 min Today we’re talking about food additives. Take a look at the back of some ultra-processed packaged food and you’ll see a long list of unfamiliar ingredients. Complex, sciencey sou…

How to shrink the dangerous fat linked to heart disease and cancer in 12 weeks | Prof Jimmy Bell 13 Aug 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 build…

Most replayed moment: Why sleep may be the key to heart health | Dr Nour Makarem 11 Aug 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 evolutionary science behind why you can’t lose weight and how to avoid 5 modern food mistakes | Prof Daniel Lieberman 6 Aug 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 m…

Most replayed moment: Do you really need vitamin supplements? | David Seres 4 Aug 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…

How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry 30 Jul 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 e…

Most replayed moment: The surprising science of weight loss | Alan Aragon & Professor Sarah Berry 28 Jul 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…

How to eat sugar without gaining weight (crush your cravings and end energy crashes) | Prof Tim Spector & Prof Sarah Berry 23 Jul 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 S…

Most replayed moment: Why muscle gain matters more than weight loss | Vonda Wright 21 Jul 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 overloo…

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 16 Jul 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, bioethic…

Most replayed moment: Omega-3: heart health hero or overhyped? | Dr. Bill Harris and Professor Sarah Berry 14 Jul 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…

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 Federica Amati 9 Jul 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…

Most replayed moment: Why breast cancer screening should be personalised | Dr. Thais Aliabadi 7 Jul 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…

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 2 Jul 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 mo…

Most replayed moment: Blood pressure: the silent risk you shouldn’t ignore | Prof Tim Spector 30 Jun 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…

LIVE Q&A: Your gut health, dementia and weight loss questions answered by Prof Tim Spector, Prof Sarah Berry & Dr Federica Amati 25 Jun 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&…

Most replayed moment: What The Science Says About Supplements | Prof Tim Spector & Prof Sarah Berry 23 Jun 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.…