ZOE Science & Nutrition

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ZOE Science & Nutrition

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. 1 DAY AGO

    Recap: Do you need to eat meat to build muscle? | Simon Hill & Will Bulsiewicz

    Today we’re diving into protein. It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health? So, what does the science say? Is it better to get our protein from animals or plants? I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way. 🥑 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

    15 min

  2. 6 DAYS AGO

    Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan

    Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily.  Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers. Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process. This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 How much of our food is ultra-processed? 02:24 Can UPFs increase cancer risk in children? 04:48 Why our kids get sicker, earlier 07:12 How convenience took over our food choices 09:36 Are food companies engineering addiction? 12:00 UPFs and early onset cancer 14:24 Why calorie counting misses the point 16:48 Can a mother’s diet shape her child’s future health? 21:36 Is a poor diet as harmful as smoking in pregnancy? 26:24 Preservatives vs calories: what’s more harmful? 28:48 Brand new science: not all UPFs are equal 31:12 ZOE’s new processed food risk scale  38:24 Why UPF labels are misleading and confusing 40:48 A simple trick: how to spot UPFs on food labels 43:12 Should schools and offices be UPF-free zones? 45:36 How to shape your kids’ eating habits for life 📚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 Trends in Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    51 min

  3. 27 MAY

    Recap: How to combat colon cancer | Dr. Andy Chan

    Today, we’re diving into an important and growing health concern: colon cancer. Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening. So what can we do to protect ourselves and our loved ones? I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease. 🥑 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

    16 min

  4. 22 MAY

    The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati

    This spring, are you bombarded by wellness trends promising miraculous results? From detox juices to the surprising popularity of beef tallow, it's easy to get swept up in the hype. But what if some of these "healthy" habits are doing more harm than good? Join us as we dive into the science behind spring's most talked-about health fads. To explain these trends, journalist, health entrepreneur and bestselling author Liz Earle, joins us to share insights from her 40 year career in the wellness industry. Alongside Liz is Dr. Federica Amati, a scientist from Imperial College London, ZOE's Head Nutritionist, and author of the bestseller "Every Body Should Know This." Together, we'll put five popular trends under the microscope: detox drinks, red light therapy, beef tallow for skin, creatine, and high-cost probiotics. Discover what's fact and what's fiction, empowering you to make evidence-based choices. Finally, we'll share practical ZOE-approved tips for embracing spring with genuine, science-backed wellness strategies, helping you navigate the season of renewal with confidence. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Get Liz Earle's book A Better Second Half here 📚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 Detox diets for toxin elimination and weight management: a critical review of the evidence (2014) Application of red light therapy for moderate‐to‐severe acne vulgaris: A systematic review and meta‐analysis (2021) Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review (2024) International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) Unraveling the Puzzle: Health Benefits of Probiotics-A Comprehensive Review (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    53 min

  5. 20 MAY

    Recap: How ultra-processed food impacts your brain | Prof. Felice Jacka

    Today we’re exploring the impact that ultra-processed foods have on our brain. We often think of nutrition in terms of physical health - things like obesity, heart disease, or diabetes. However, what we eat also plays a crucial role in our mental health, influencing mood, cognition, and even our risk for conditions like depression. So, what can we learn from the studies that have looked into the connection between food and thought? I’m joined by world-leading Professor of Nutritional Psychiatry Felice Jacka to explore this fascinating link and discuss how we can make smarter food choices to keep our minds sharp and healthy. 🥑 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

    14 min

  6. 15 MAY

    Saunas, cold exposure, and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector

    Unwrap the truth about your food 👉 ⁠Get ZOE’s new app Most of us avoid the cold. We crank up the heating, bundle up in layers, and curse every icy gust of wind. But what if freezing — or even sweating — could be the key to better health? In this episode, Jonathan is joined by two world-leading scientists to explore a radical idea: that extreme temperatures might unlock powerful benefits for your metabolism, mental health, and even longevity. Dr. Susanna Søberg, the researcher who coined the “Søberg Principle,” has spent years studying the effects of cold plunges and saunas on the human body. Her findings? Just minutes of exposure a few times a week could improve insulin sensitivity, activate brown fat, and lower stress. She’s joined by Prof. Tim Spector - professor of genetic epidemiology at King’s College London, one of the world’s top 100 most cited scientists, and scientific co-founder at ZOE - who explains how these temperature shocks may even impact your gut microbiome. This episode will change how you think about discomfort, explain the science behind extreme temperatures and might just inspire your healthiest new habit. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. 00:00 Can saunas improve metabolism? 02:03 Can heat really mimic a cardio workout? 05:13 Why do I feel sleepy after a sauna? 07:33 The surprising link between heat and your heart 10:37 What cold water instantly triggers in your body 13:19 This 'good fat' burns your bad fat — here’s how 16:11 How just walking in the cold can raise your metabolism 18:57 Why a colder bedroom could transform your blood sugar 22:07 Winter swimmers vs non-swimmers — the science is clear 25:39 How short dips beat long soaks in cold water 29:12 Cold plunges activate your cell repair systems 31:37 The 30-second switch: from panic to peace 33:58 Can cold water really boost mental health? 36:07 Could gut bacteria respond to temperature? 38:53 Cold plunges and antidepressants: early findings 41:01 Cold shock vs hyperventilation — what to avoid 43:27 Is combining hot and cold better than just one? 45:36 Cryotherapy vs cold plunge — which works better? 47:19 Do cold showers actually do anything? 50:59 Why daily plunging might be too much stress 53:31 Should women cold plunge differently than men? 📚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 Mentioned in today's episode: Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men, Cell (2021)  Cold exposure, gut microbiota and health implications: A narrative review, Sci Total Environ (2024)  The gut microbiota facilitate their host tolerance to extreme temperature, BCM Microbiology (2024)  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    1h 3m

  7. 13 MAY

    Recap: The power of a 12 hour eating window | Prof. Satchin Panda

    Today we’re exploring the power of a restricted eating window. Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right? Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best. In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm. 🥑 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

    16 min

  8. 8 MAY

    Why the ‘big food’ industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector

    👀 Unwrap the truth 👉 Try the new ZOE app Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health. Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference. But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us. 🌱 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 write timecodes 📚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 corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics (2022) Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019) Relationship between community characteristics and impact of calorie labeling on fast-food purchases Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

    1h 4m
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About

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.

Information

  • Creator
    ZOE
  • Years Active
    2022 - 2025
  • Episodes
    223
  • Rating
    Clean
  • Copyright
    © Copyright 2024 ZOE
  • Show Website
    ZOE Science & Nutrition

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