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.
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Sep 29, 2026 · 9:06
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…
Sep 24, 2026 · 1:02:36
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…
Sep 22, 2026 · 14:33
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,…
Sep 17, 2026 · 55:09
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…
Sep 15, 2026 · 14:22
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…
Sep 10, 2026 · 1:13:32
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…
Sep 8, 2026 · 12:26
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…
Sep 3, 2026 · 59:55
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,…
Sep 1, 2026 · 15:16
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…
Aug 27, 2026 · 52:26
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…
Aug 25, 2026 · 16:09
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…
Aug 20, 2026 · 55:50
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…
Aug 18, 2026 · 14:34
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…
Aug 13, 2026 · 59:12
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…
Aug 11, 2026 · 13:14
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…
Aug 6, 2026 · 52:58
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…
Aug 4, 2026 · 16:41
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…
Jul 30, 2026 · 1:01:38
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…
Jul 28, 2026 · 15:57
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…
Jul 23, 2026 · 1:01:07
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…
Jul 21, 2026 · 15:16
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…
Jul 16, 2026 · 1:02:44
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,…
Jul 14, 2026 · 16:05
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…
Jul 9, 2026 · 58:26
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,…
Jul 7, 2026 · 16:21
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…
Jul 2, 2026 · 1:01:53
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…
Jun 30, 2026 · 15:47
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…
Jun 25, 2026 · 1:05:11
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…
Jun 23, 2026 · 15:10
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…
Jun 18, 2026 · 1:02:53
Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this…
Jun 16, 2026 · 13:41
Today we’re talking about what causes ageing. Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body…
Jun 11, 2026 · 57:57
Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia? Emerging science suggests that inflammation in the body may change how the…
Jun 9, 2026 · 14:06
Today we’re talking about skin and sunlight. Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall…
Jun 4, 2026 · 56:36
Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK…
Jun 2, 2026 · 16:28
Today we’re exploring the impact of ultra-processed foods on young people. One of the big reasons ultra-processed foods have become so widespread is convenience. They offer…
May 28, 2026 · 52:42
If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food. Michael Pollan, one of the world's…
May 26, 2026 · 14:51
Today we’re talking about wellness trends. Social media has supercharged the wellness world, with new trends popping up and spreading faster than ever. It feels like we’re…
May 21, 2026 · 56:38
10 million deaths a year. That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today’s episode, Professor Martha…
May 19, 2026 · 13:16
Today, we’re diving into one of the most requested topics we’ve ever had: cold water therapy. Cold showers, ice baths and wild winter swimming have exploded in popularity over…
May 14, 2026 · 1:02:54
Allergies have tripled - with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what…
May 12, 2026 · 13:40
Today, we’re zooming out to look at the bigger picture. On this podcast, we often talk about things that you can do to improve your diet. However, you're not the only one who has…
May 7, 2026 · 1:00:59
What if boosting your immune system is the wrong goal? Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of…
May 5, 2026 · 13:56
Today, we’re shining a light on a lesser-known form of depression. When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to…
Apr 30, 2026 · 1:01:45
GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them? In this episode,…
Apr 28, 2026 · 14:25
Today, we’re exploring the brain-gut axis We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it…
Apr 23, 2026 · 1:02:52
You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body…
Apr 21, 2026 · 13:15
Today we’re talking about some foods that can change your life. Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back…
Apr 16, 2026 · 50:17
Watch “The Gut Health Challenge” on YouTube | LINK Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat? In this episode,…
Apr 14, 2026 · 13:45
Today, we’re diving into some popular drinks. Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning.…
Apr 9, 2026 · 57:46
Intermittent fasting may help with blood sugar, appetite, fat loss, and energy. But many people do it wrong. In this episode, Professor James Betts, one of the world’s leading…
Apr 7, 2026 · 12:45
Today we’re talking about mobility well as you age. As we get older, staying mobile becomes even more important. But often, it also becomes more difficult too. So today, we’re…
Apr 2, 2026 · 59:18
Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and…
Mar 31, 2026 · 13:36
Today we’re going prehistoric. We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest…
Mar 26, 2026 · 1:02:04
The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even…
Mar 24, 2026 · 13:27
Today we’re looking at a novel way to improve our mental health. If I’ve learnt anything from hosting this podcast, it’s just how interconnected all the systems in our body are.…
Mar 19, 2026 · 1:03:06
Is gut health just about taking a probiotic? Or could the bacteria in your gut be shaping your body fat, inflammation and cholesterol? In this episode, Professor Nicola Segata, a…
Mar 17, 2026 · 16:13
Today we’re talking about carbohydrates. Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential…
Mar 12, 2026 · 53:25
What health habits actually protect your brain and long-term health? In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after…
Mar 10, 2026 · 14:16
Today we’re exploring one of the most ambitious self-experiments in human history. Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the…
Mar 5, 2026 · 56:49
Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired,…
Mar 3, 2026 · 15:54
Today we’re talking about strength. Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No…
Feb 26, 2026 · 58:38
Most of us never question how we breathe. Yet many of us over-breathe or mouth-breathe without realising it. In this episode, investigative journalist and international…
Feb 24, 2026 · 11:48
Today, we’re taking a closer look at one of the world’s favourite breakfasts - oats. Depending on who you ask, oats are either a superfood or source for concern. Either a great…
Feb 19, 2026 · 1:01:20
Snacks make up a quarter of what most people eat. Yet most of us never question them. In this episode, Professor Sarah Berry, ZOE’s Chief Scientist, explains why snacking is not…
Feb 17, 2026 · 14:27
Today, we’re asking how we can boost our brain. Our brain is a living, morphing organ that is constantly responding to the stimuli we feed it. So the big question is: what sort…
Feb 12, 2026 · 1:01:01
Chronic diseases like heart disease, diabetes, and obesity are killing more people than ever before. Could your diet be the biggest driver of this risk? Today, Dr Mark Hyman…
Feb 10, 2026 · 11:58
Today, we’re talking about arthritis. It might not sound as alarming as cancer or heart disease, but arthritis can quietly turn simple movements into painful tasks. Here’s the…
Feb 5, 2026 · 51:58
Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise? In this episode, Professor Tim Spector explains how gut…
Feb 3, 2026 · 11:20
Today, we’re exploring circadian rhythms. Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It…
Jan 29, 2026 · 55:32
High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story? In this episode, we’re joined by…
Jan 27, 2026 · 11:19
Today, we’re talking about fat. Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods…
Jan 22, 2026 · 1:14:14
Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the…
Jan 20, 2026 · 11:32
Today we’re talking about habits. Every January, millions of us set ambitious goals for the year ahead. Maybe you want to eat better, move more, stress less. But by February,…
Jan 15, 2026 · 1:00:24
Would you like to stay healthy until you're 100? For most of us, the answer is, of course, yes. But why do some people live longer, and is it achievable? In this episode,…
Jan 13, 2026 · 16:46
Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They’re there from the very moment we’re born, shaping our immune system…
Jan 8, 2026 · 52:21
Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading…
Jan 6, 2026 · 17:28
Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible. However, Rich Roll is living proof…
Jan 1, 2026 · 55:40
What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and…
Dec 30, 2025 · 14:23
We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood. Yet…
Dec 26, 2025 · 1:10:16
What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector…
Dec 23, 2025 · 15:52
Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right? Except it’s not that simple. Calories only tell us a fraction…
Dec 18, 2025 · 48:29
Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. In this episode, we…
Dec 16, 2025 · 14:30
Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big…
Dec 11, 2025 · 44:23
This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising…
Dec 9, 2025 · 16:48
Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However,…
Dec 4, 2025 · 46:12
Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty.…
Dec 2, 2025 · 11:47
Today we’re diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke…
Nov 27, 2025 · 57:37
Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how…
Nov 25, 2025 · 12:55
Today we’re talking about something we’re all guilty of: food waste. A forgotten yogurt at the back of the fridge, a stale hunk of bread, a bag of dry wilted greens. They may…
Nov 20, 2025 · 56:08
Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned…
Nov 18, 2025 · 11:17
Today we’re talking about gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood,…
Nov 13, 2025 · 1:04:27
Are fermented foods the missing link in our health, or just the latest wellness trend? In this episode, Professor Tim Spector, a world-leading scientist in gut health and…
Nov 11, 2025 · 13:33
Today we’re diving into our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and…
Nov 6, 2025 · 51:21
Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim…
Oct 30, 2025 · 59:49
Try ZOE’s NEW app and gut health test: ZOE.com Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed. Many of you might be worrying…
Oct 23, 2025 · 54:35
Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry,…
Oct 16, 2025 · 55:13
Get your free 5-step plan for hearing loss diagnosis and treatment: click here Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no…
Oct 9, 2025 · 54:27
🥑 Make smarter food choices. Become a member at http://zoe.com Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve…
Oct 7, 2025 · 16:45
Today, we’re talking about plants. For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables…
Oct 2, 2025 · 47:29
Is your smartwatch just a fun gadget, or a serious medical device? In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore…
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