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. read less

Our Editor's Take

Every day, people receive new and sometimes conflicting information about their bodies, minds, and world. The ZOE Science & Nutrition podcast exists to help sort through the noise. ZOE is a company that helps people understand their unique dietary needs.

Host Jonathan Wolf interviews a renowned doctor, nutritionist, or scientist each week. They discuss health-related topics, answer listener questions, and give practical advice. The purpose is not just to simplify scientific papers. The show wants to make this information accessible for the average person. Wolf believes that what's in these papers shouldn't be a secret. So the ZOE Science & Nutrition podcast is here to enlighten the public.

This podcast also discusses the impacts of nutrition on mood, mental health, and the planet. It serves as a reminder that food and drink do more than satiate hunger and thirst. What people choose to eat impacts the world and how people experience it.

ZOE Science & Nutrition also talks about other health-related topics. Is hormone replacement therapy safe? What are the secrets to good sleep? What are good habits to develop? Wolf and guests like Tim Spector and Eric Topol answer these questions and more.

It can be challenging to navigate health information. The world is saturated with pseudoscience. In this podcast, Wolf gives listeners evidence-based information. The host also issues advice to help them see fact from fiction. The science speaks for itself, but Wolf is giving it a platform. The ZOE Science & Nutrition podcast is here to guide people in the right direction.

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Health & Fitness

Episodes

Are you at high risk of breast cancer? Follow this early detection guide  | Dr. Thaïs Aliabadi
3d ago
Are you at high risk of breast cancer? Follow this early detection guide | Dr. Thaïs Aliabadi
Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call. Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed. Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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 Food's Influence on Breast Cancer Risk 00:47 Mammogram Limitations & Misconceptions 04:11 Shifting Mammogram Age Guidelines 10:02 Mammogram Limitations and Dense Breasts 11:56 How to Know if You Have Dense Breasts 13:23 Dr. Aliabadi's Personal Cancer Journey 15:37 Discovering a High Lifetime Risk 17:28 The Emotional Impact of Cancer Talk 19:11 The Day of Surgery and Unexpected News 22:32 The Importance of Being Your Own Advocate 25:10 A Second Mastectomy for Missed Tissue 27:00 Olivia Munn: A Public Story of Early Detection 31:00 Genetic Testing Beyond Family History 34:09 How to Calculate Your Lifetime Risk 37:25 High-Risk Patient Screening Strategies 40:02 Factors Increasing Breast Cancer Risk 43:03 Hormonal Birth Control and HRT Safety 46:00 When to See a Doctor for Lumps 49:10 The Power of Personalized 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  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector
03-07-2025
Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector
In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC). Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables. The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations. Quirijn shares insights from his 20-year collaboration with local researchers. This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity. 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 Can This African Diet Transform Your Health in 2 Weeks? 02:47 What Makes African Diets Healthier Than Mediterranean? 05:17 The Mediterranean Diet: Are We Getting It Wrong? 07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge 10:37 Are These Ancient Grains the Original Superfoods? 13:17 Diet Changes That Predict Disease — Here’s How 15:58 What Pre-Western Diets Reveal About Human Health 18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro 21:00 This Fermented Banana Beer Might Boost Immunity 23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet 26:07 Can a Fermented Drink Reverse Western Diet Damage? 28:47 How Food Labels Trick You Into Thinking You're Healthy 31:38 Is Your Immune System Running on the Wrong Fuel? 34:12 These Roots Are Healthier Than Potatoes — Here’s Why 36:51 Your Porridge Is Making You Unhealthy (Without You Knowing) 39:35 What People Actually Eat on a Traditional African Diet 42:21 Pasteurised Fermented Foods — The Surprising Downside 45:06 Most People Don’t Eat Enough Fiber. Do You? 47:49 Why One Diet Doesn’t Work for Everyone 50:33 The #1 Diet Swap to Transform 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 episodeImmune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)  Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector
26-06-2025
How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector
What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing? In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease. Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt? You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension. If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health. 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 Introduction 03:29 What actually is high blood pressure? 05:57 Why everyone should own a blood pressure monitor 07:01 What your blood pressure reading really means 09:59 Stress and high blood pressure 11:28 The $20 gadget that can save your life 13:17 When to see a doctor 14:35 What causes high blood pressure 16:57 Salt and blood pressure 18:28 Why reducing salt didn’t work for Tim 20:09 Blood pressure medications 22:04 Why high blood pressure is so dangerous 24:20 How blood pressure quietly damages your brain 27:18 Is it too late to lower your blood pressure? 31:31 How your gut microbes affect blood pressure 34:14 Why potassium matters more than salt 36:29 How sleep, stress & saunas impact your blood pressure 38:58 The real source of excess salt in your diet 41:37 Should you switch to potassium salt? 49:30 Beetroot juice: better than salt restriction? 📚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  Studies referenced in today's episode: Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020) Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025) Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025) high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
The daily step count that cuts inflammation in half | Prof. Janet Lord
19-06-2025
The daily step count that cuts inflammation in half | Prof. Janet Lord
What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change? In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease. Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference. Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time. If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging. 🥑 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. Timecodes: 00:00 What is inflammaging? 02:23 The biggest misconception about inflammaging 03:20 Inflammation can grumble away for decades 04:01 What cytokines in your blood really mean 05:00 Why inflammation is helpful — until it isn’t 06:19 A small rise in inflammation can last for decades 07:45 Inflammation acts like immune system hormones 08:50 Why more immune activity isn't always better 10:00 Did modern life create chronic inflammation? 12:00 Why flu is deadly for older people 13:15 Inflammation breaks down muscle and bone 15:15 Why fat tissue is fueling your immune system 16:51 Why body fat isn’t just a passive energy store 18:10 How inflammation helps cause dementia and heart disease 20:50 In your 40s? You might already be aging faster 22:03 Why menopause triggers a rise in inflammation 24:40 The gut bacteria that leak into your blood 27:15 Your muscles produce anti-inflammatory signals 28:55 Sitting too long cancels out your workout 30:44 Why walking stairs beats living in a bungalow 33:35 Janet’s one-day-a-week fast for 30+ years 34:55 10,000 steps = no inflammation? 35:57 Overweight people see the biggest benefit from exercise 📚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 SpectorFree 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. Episode transcripts are available here.
The 3 biggest myths about anti-aging skincare | Prof. John McGrath
12-06-2025
The 3 biggest myths about anti-aging skincare | Prof. John McGrath
From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not. We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin. Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health. This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age. 🥑 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 Timecodes 00:00 Can you reverse sunburn in 24 hours? 00:54 The anti-aging skincare routine that actually works 02:21 Is collagen powder a scam? 03:33 Your skin renews itself every 4 weeks 05:11 70 billion microbes live on your skin 07:56 Can gut bugs really reverse hair loss? 09:12 The two ways your skin actually ages 11:03 Why your skin stops repairing itself 13:19 What makes your skin sag as you age 14:55 Can lifestyle really slow down skin aging? 16:15 The enzyme that smoking activates to destroy collagen 17:01 Does vaping wreck your skin too? 18:04 Why expensive creams don’t erase wrinkles 19:21 Why most anti-aging products don’t penetrate your skin 20:41 The skincare label trick: “appearance of wrinkles” 24:03 The white bottle effect: how packaging influences trust 27:55 The double-edged sword of sunlight 30:22 Why sunlight makes you feel amazing 32:53 Could sun exposure actually protect your heart? 35:01 Are we protecting our skin too much? 39:12 The 3 steps of a dermatologist-approved routine 42:05 Are you using enough sunscreen? (Probably not) 44:55 Should you wear SPF in winter? 50:01 The vitamin D3 sunburn recovery hack 52:58 How much is too much vitamin D? 📚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 Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020) Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022) Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry
05-06-2025
Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry
Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises. Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind. Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE. By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025. Unwrap the truth about your food 👉 ⁠Get the ZOE app Follow ZOE on Instagram. Timecodes 00:00 Can supplements actually harm your health? 02:55 Why vitamin pills can do more harm than good 05:45 The truth behind scurvy, rickets, and early nutrition 08:30 Why we’re still stuck in a post-war supplement mindset 11:15 Should you supplement if you’re not deficient? 14:00 What calcium supplements are really doing to your heart 16:50 The real reason food companies add vitamins 19:20 The problem with your diet isn’t deficiency 21:45 Why fixing your diet is harder than it sounds 24:30 Why we need a new kind of supplement 27:10 Whole plants vs powders: why structure matters 29:40 Why plant diversity is the future of gut health 32:10 What’s the difference between prebiotics and probiotics? 35:05 Inside the randomized trial testing a new gut supplement 37:45 The science behind measuring real health impact 40:00 How the gut supplement changed the microbiome 42:30 Why probiotics worked… but much less 45:10 The surprising link between microbes and mood 48:20 How much did cholesterol and inflammation improve? 51:30 Could this reshape how we supplement in the future? 📚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 SpectorFree 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 Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024) Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021) Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013) A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024) On calcium supplementation: Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011) Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan
29-05-2025
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.
The truth about the 5 biggest wellness trends this spring | Liz Earle MBE & Dr. Federica Amati
22-05-2025
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.
Saunas, cold exposure, and your health: what the science says | Dr. Susanna Søberg & Prof. Tim Spector
15-05-2025
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.
Why the ‘big food’ industry is killing us – and how to fight back | Prof. Brian Elbel and Prof. Tim Spector
08-05-2025
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.
Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry
01-05-2025
Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry
We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression. Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported. We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms. If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help. 🥑 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. Timecodes 01:55 Quickfire questions 03:55 How depression has changed 05:34 Do you have Anhedonia? 10:05 What is high functioning depression? 12:22 3 categories you should understand 14:48 The risk of being busy all the time 17:55 How to cultivate joy and purpose 18:28 Why men are at increased risk 21:38 What is trauma? 24:14 Is depression influenced by what we eat? 26:23 Gut microbiome and brain health 27:43 You need these brain foods 30:55 How to beat stress eating 33:50 Try this trick when you eat 36:49 The power of slowing down Get Dr Judith’s new book: UK | US 📚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  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.