ZOE Science & Nutrition

By: ZOE
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  • Summary

  • 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.
    Copyright 2024 ZOE
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Hygiene & Healthy Living Science
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Episodes
  • How to transform your health in midlife | Rich Roll and Prof. Tim Spector

    How to transform your health in midlife | Rich Roll and Prof. Tim Spector
    Feb 13 2025
    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.
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    1 hr and 1 min
  • Recap: The misunderstood function of fat | Deborah Clegg

    Recap: The misunderstood function of fat | Deborah Clegg
    Feb 11 2025
    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
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    12 mins
  • 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

    3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector
    Feb 6 2025
    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.
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    59 mins

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Profile Image for Johanna

All Zoe Podcasts .... 5 star

Up to date, science based impartial advice and information. Food is medicine or poison.

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Profile Image for MdM

Great episode!

Once again, it is like Jonathan is reading my mind and asking all the questions I have! (except for the one on tomatoes...). Thank you for explaining the science and debunking the latest myth, which although one can see it's just aimed at selling a miracle cure in the form of one supplement, it's good to have the tiny doubts it raises squashed.

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Profile Image for Thyroidlady

Informative podcast Zoe Nutrition

Information given in an easy to understand way. Great advice for food hacks to manage blood glucose.

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Profile Image for robert beresford

21st Century scientific nutrition

Science before marketing, all the topics to date have been fascinating and informative. I’ve read books by Tim Spector and Will Bulsiewicz, all very readable science. Their interest in the microbiome points the way to the medicine of the future. I could listen to both all day.
I look forward to further podcasts.

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Essential information

It is staggering how we as consumers are being misled and that food producers get away with adding so much rubbish to our food and so cynically add compounds that create addictions and health risks.
These podcasts, together with Tim Spector’s books are real eye openers.

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Brilliant & thank you

Love listening and widening my knowledge. Helps me make better decisions every day and my family benefit too. Win win

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Love every episode


Fascinating and informative. Jonathan asks the questions I would ask, he’s on our wave length.

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Profile Image for London Ms

Good information, annoying posh voices!

Just listened to the programme about vitamins, and was amazed that the fact that BAME people deaths from covid were over represented and a link was made to lack of vitamin D. The advice given about vitamin D was clearly targeted at white people/those living in sunny climates. Those of us with melanin living in UK don't absorb enough vitamin D from sunshine. And if also a vegan then surely supplements should be taken? Also, there is an issue with absorption of vitamin D supplements. Even though I take supplements, my levels are still low. Why no research into why people of colour seem to not absorb vitamin D as a supplement?

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If you are a female you need to hear this

The reports were skewed. The press coverage was incorrect. Millions of women have missed out on treatment. They included the data on much older females in the reports which affected the percentages.
HRT is safe. Go get some. Enjoy your life x

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Profile Image for CONXXION

Excellent information

An excellent overview of fermented food. Would like to know more about the effects of salt in fermented foods on the body, particularly for people that have heart disease. Are fermented foods with salt ok for those people? Always excellent information, clearly presented.

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