Podcast · 230 episodes
ZOE Science & Nutrition, page 2
by ZOE · English
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.
All episodes, page 2
The 5 best foods to fight cancer and lower your risk of death | Dr William LiHow cancer starts and how the body prevents it; cancer risk is shaped mostly by environment, inflammation, immune function, and diet.23 Apr 2026 · 1 h 3 min · 23 chapters
Most replayed moment: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim SpectorHow chronic inflammation is “dialed” up or down by diet, and why three specific foods may help reduce inflammation without detoxes or drugs.21 Apr 2026 · 13 min · 5 chapters
5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!) | Prof Tim Spector & Dr Federica AmatiThis episode is about Zoe’s six-week nutrition experiment testing whether simple diet changes can rapidly improve energy, mood, fatigue, and perimenopausal symptoms.16 Apr 2026 · 50 min · 18 chapters
Most replayed moment: Coffee vs Matcha | Andrew Kojima & Prof Tim SpectorCoffee vs matcha—how they differ in caffeine, L-theanine, nutrition, sleep, mood, stress, cognition, and gut health; whether to switch or combine.14 Apr 2026 · 14 min · 4 chapters
3 intermittent fasting mistakes that cancel fat loss and stop you seeing the benefits | Prof James BettsProf James Betts explains what “fasted state” really means physiologically, why many people never reach it with typical meal timing, and which intermittent fasting approaches are most likely to work.9 Apr 2026 · 58 min · 23 chapters
Most replayed moment: Keeping mobility as you age | Gabby Reece & Federica AmatiStaying mobile and reducing injury risk as you age via strength, multi-directional “functional patterns,” walking backwards, barefoot/low-shoe habits, and deep-water explosive training; plus how to…7 Apr 2026 · 13 min · 5 chapters
How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha PasrichaHow to interpret stool color/consistency and five “warning signs” tied to gut-brain health; plus how gut function, microbiome, stress, pelvic floor, and even smartphone use can affect bowel habits…2 Apr 2026 · 59 min · 23 chapters
Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim SpectorThe episode uses the 5,300-year-old “Iceman” (Ötzi), found in 1991 in the Alps between Italy and Austria, to discuss diet, cardiovascular risk, and gut microbiome changes over time.31 Mar 2026 · 14 min · 5 chapters
The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica AmatiThe “first 1000 days” (conception through pregnancy plus up to age 2) and how early nutrition and metabolism shape lifelong risk of obesity, heart disease, diabetes, and immune function; also covers…26 Mar 2026 · 1 h 2 min · 35 chapters
Most replayed moment: Reduce anxiety by improving your gut health | Uma NaidooHow improving gut health can reduce anxiety via the gut-brain axis, focusing on microbiome effects on neurotransmitters and inflammation. Guest: Dr.24 Mar 2026 · 13 min · 5 chapters
How to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol | Prof Nicola Segata & Prof Sarah BerryHow to feed the 50 gut bacteria that shrink body fat, calm inflammation and cut cholesterol19 Mar 2026 · 1 h 3 min · 31 chapters
Most replayed moment: Carbs: the good, the bad, and the misunderstood | Tim SpectorCarbohydrates—what they are, which types are “good,” how to reduce blood-sugar spikes, whether meal timing matters, and whether freezing bread helps via resistant starch.17 Mar 2026 · 16 min · 6 chapters
Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind aboutProfessor Tim Spector: I was wrong about Vitamin D & sunlight!12 Mar 2026 · 53 min · 29 chapters
Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim SpectorBryan Johnson’s $2M “live forever” self-experiment and what his data-driven anti-aging routine suggests, plus Tim Spector’s skepticism about supplements and a future of personalized health.10 Mar 2026 · 14 min · 6 chapters
Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’NeillHormones as system-wide chemical messengers; how stress, sleep disruption, processed foods, and endocrine-disrupting chemicals can unbalance them, contributing to symptoms like fatigue,…5 Mar 2026 · 57 min · 21 chapters
Recap: How to build strength from the comfort of your home | Andy GalpinAt-home strength training for beginners, using a quick, low-equipment plan designed around realistic schedules and habit-building.3 Mar 2026 · 16 min · 9 chapters
The 4 breathing secrets that will transform your health today | James NestorForced mouth breathing and “junk breathing” from modern life; how nasal breathing, slower breathing, and proper diaphragm/posture can improve sleep, stress, oxygen delivery, and conditions like…26 Feb 2026 · 59 min · 24 chapters
Recap: Should you eat oats every morning? | Sarah BerryWhether eating oats every morning is healthy, focusing on oat composition, evidence for benefits, and concerns about glyphosate residues.24 Feb 2026 · 12 min · 4 chapters
7 snacks for a longer & healthier life | Prof Sarah BerrySnacking and how to choose snacks for a longer, healthier life. Episode argues snacking isn’t inherently bad; what matters is snack quality, timing (especially avoiding late-night snacking after…19 Feb 2026 · 1 h 1 min · 21 chapters
Recap: How exercise slows brain ageing | Dr Wendy SuzukiRecap of Dr Wendy Suzuki’s argument that regular aerobic exercise slows brain ageing by preserving synapses and boosting brain plasticity.17 Feb 2026 · 14 min · 4 chapters
The #1 diet change to make today to fight chronic disease | Dr Mark HymanRise of chronic disease (heart disease, type 2 diabetes, obesity, dementia, autoimmune and mental health conditions) in the West; why “chronic” doesn’t mean irreversible; and the claim that the main…12 Feb 2026 · 1 h 1 min · 27 chapters
Recap: How to lower your risk of arthritis | Dr Tamiko KatsumotoHow diet may lower arthritis risk and symptoms by reducing inflammation, improving gut barrier health, and influencing immune activity.10 Feb 2026 · 12 min · 5 chapters
5 ways relationships change your gut health | Prof Tim SpectorWhether healthy gut microbiomes are “contagious,” and how relationships, birth mode, antibiotics, pets, social contact, environment, and food change gut (and oral/skin) health.5 Feb 2026 · 52 min · 22 chapters
Recap: The hidden clock controlling your health | Professor Russell FosterCircadian rhythms (the body clock) and how timing affects physiology and health; includes sleep, mood/decision-making, long-term disease risk, and time-of-day effects on metabolism and eating.3 Feb 2026 · 11 min · 4 chapters