A lot of things change as we age. Our dress sense, our taste in music and importantly our body. The truth is your body is not the same as it was 20 or even 10 years ago.  So why should your diet be? Dr Federica Amati is here to explain why our nutrition needs change as we enter later life and how we can adjust our diet to support this. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ ? 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

Belly fat is more than just stubborn weight ? it plays a complex role in our health, interacting with the immune system and gut bacteria. But could gut microbes hold the key to understanding and managing belly fat? In this episode, Dr. Suzanne Devkota, Director of the Microbiome Research Institute at Cedars-Sinai, shares groundbreaking findings on how gut bacteria interact with belly fat. Tim Spector, professor of epidemiology and scientific co-founder at ZOE, also joins the conversation to explain how the diversity of your gut bacteria affects weight and overall health. Together, our guests share surprising ways the microbiome influences fat storage and offer practical tips for supporting gut health. ? 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 The risks of internal fat 01:45 Quickfire questions 03:12 What is belly fat? 04:30 How dangerous is internal fat? 05:44 How our body uses belly fat 16:20 Groundbreaking study on gut bacteria 21:05 These gut bacteria live in your fat tissue 24:50 Gut health and your immune system 31:58 Why microbes are essential to survive 38:30 Why gut health starts at birth 46:40 The importance of sampling your gut microbes 50:50 Two changes you can make right now 53:02 Easy fermented eating tips 55:10 Why not all pickles are fermented ?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 Translocation of Viable Gut Microbiota to Mesenteric Adipose Drives Formation of Creeping Fat in Humans (2020), published in Cell Our extended microbiome: The human-relevant metabolites and biology of fermented foods (2024), published in Cell Metabolism Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial (2024), published in Nature Heritable components of the human fecal microbiome are associated with visceral fat (2016) published in Genome Biology Dissecting the role of the gut microbiota and diet on visceral fat mass accumulation (2019), published in Scientific Reports Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Many believe that dementia is inevitable, something solely determined by our DNA. But this isn?t the case. In reality, lifestyle choices play the most significant role in determining if we develop this disease. So, what changes can you make today to reduce your chance of getting dementia tomorrow? Dr. Claire Steves joins us to share simple steps that will protect your brain for years to come. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ ? 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

Forget crash diets this January. In this episode, we discuss simple, effective ways to eat well and truly enjoy food in 2025. Today, Prof. Tim Spector and Prof. Sarah Berry join us to share seven essential strategies to help you improve your health this year. Based on the latest science that?s come out over the last 365 days, they bust common food myths, highlight the importance of quality over quantity, and show how the joy of eating can go hand in hand with good health. ? 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's your nutrition goal for 2025? 03:08 This choice matters most for your health 05:20 Changes that could add 10 years to your life 12:30 Tip 1: Reduce intake of these foods 21:20 Tip 2: Try eating at these times 30:50 Tip 3: Stop counting calories 41:39 Tip 4: Change drink habits 48:15 Tip 5: Eat more plants 55:48 Tip 6: Are you getting enough protein? 59:07 Tip 7: Start eating these healthy snacks 01:03:50 Add these foods to your plate ?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 Ultra-processed foods cause weight gain and increased energy intake associated with reduced chewing frequency: A randomized, open-label, crossover study, (2024) published in Diabetes, Obesity and Metabolism Counting hours or calories? Metabolic regulatory role of time-restricted eating in adults with overweight and obesity: a systematic review and meta-analysis, (2024) published in Critical Reviews in Food Science and Nutrition  Changes in food preferences and ingestive behaviors after glucagon-like peptide-1 analog treatment: techniques and opportunities (2024), published in International Journal of Obesity  The potential effects of chlorogenic acid, the main phenolic components in coffee, on health: a comprehensive review of the literature (2017), published in European Journal of Nutrition  Differential peripheral immune signatures elicited by vegan versus ketogenic diets in humans (2024), published in Nature Medicine Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

In the second part of our 2024 recap, we take another look back at more of the best nuggets of wisdom from ZOE Science & Nutrition this year. In this jam-packed episode, we?ll hear how your second brain affects your mood, why fasting doesn?t actually have to be difficult, and how to prevent the disease you probably don?t know much about - but can lead to hospital time.  As you consider your New Year?s Resolutions and new habits, this episode will ready you with some great ideas. Why not share with a friend whose also trying to make positive change? ? 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 Introduction 01:08 Should you try fasting? 10:30 Eat more mushrooms 15:40 The power of spices 27:10 Your second brain 35:10 How to prevent osteoporosis ?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  Enjoy the full episodes here ? Intermittent fasting | Spotify or Apple Mushrooms | Spotify or Apple Spices | Spotify or Apple Gut health | Spotify or Apple Osteoporosis | Spotify or Apple Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Let?s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health.  A lot of what we learned might surprise you. Like the beverage you?re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we?ve shattered the taboo on - which made our celebrity guest emotional.  You?ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025.  ? 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 Introduction 01:41 Build healthy food habits 08:15 Eat more plants with Hugh Fearnley-Whittingstall 17:20 Reduce dementia risk 21:20 Is coffee healthy? 24:40 Why you need more olive oil 33:30 Our special guest! ?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  Enjoy the full episodes here ? Habits with James Clear | Spotify or Apple Hugh Fearnley-Whittingstall | Spotify or Apple Dementia | Spotify or Apple Coffee | Spotify or Apple Olive oil | Spotify or Apple Davina McCall | Spotify or Apple Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise. So, how can you adjust your workout routine to best support your body through this change? Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ ? 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

Artificial sweeteners are everywhere. They hide in cereal, salad dressing ? even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that ? because they?re zero calorie ? they?re free of consequence? New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar. Today?s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He?s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research.  We?re also joined today by Tim Spector. Tim is one of the world?s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE.  You?ll finish today?s episode knowing what's in your sweetener, how it?s affecting you, and where to turn to satisfy your sweet tooth.    ? 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 The truth about artificial sweeteners 01:49 Quick fire questions 04:03 Tim's self-experiment 07:40 What is an artificial sweetener? 09:47 Examples of popular sweeteners 10:45 Detrimental effects of sugar on your health 13:11 Sugar's impact on gut health 16:30 Which factors affect the gut microbiome? 18:44 Full Fat Coke vs Diet Coke 21:05 Do diet drinks help weight loss? 26:00 Calorie restriction diets 28:01 Sweeteners and diabetes risk 35:50 Why your microbiome is a chemical factory 42:15 Not all sweeteners are created equal 49:00 The WHO's view on sweeteners 52:30 Practical advice on chemicals in food 55:05 How to transition off sweet drinks ?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 Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too. So how can we introduce more spices into our meals? Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ ? 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

Most women will recognize one or two symptoms of menopause - the infamous hot flashes or weight gain. But there?s also brittle nails, tingling in your hands and changes to your taste buds. In fact, there are more than 50 symptoms of menopause.  Today?s guest, Tamsen Fadal, found out she was in menopause while on live TV. Tamsen is an Emmy award winning journalist and executive producer of the documentary ?The M Factor: Shredding the Silence on Menopause?. She?s got a new book titled ?How to Menopause?. Tamsen is joined by Dr. Sarah Berry. Sarah runs the world?s largest study on nutrition and menopause here at ZOE. She developed a free tool called the MenoScale calculator that helps you track your symptoms so you can find relief. Sarah is a world leader in large-scale human nutritional studies, associate professor in nutrition at King?s College London and Chief Scientist at ZOE.  ? 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 34 symptoms of menopause 01:50 Quick fire questions 03:48 A scary moment on live TV 07:25 Feeling shame in menopause 08:20 What?s happening to your hormones?  12:40 12 months without a period 14:01 How long do symptoms last? 15:31 New science on symptoms 24:40 How estrogen changes fat distribution 29:10 Gut microbiome and menopause 36:00 Menopause symptoms in the workplace 48:18 Easy menopause food hacks 51:50 Brand new symptom tracker ?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 ZOE Studies on Menopause: abstracts Menopause: Introducing a new way to understand your experience Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

How strong is your skeleton? It?s a tough question - and often, we only find out the answer when a bone breaks. The reality is, many of us have weak bones. Osteoporosis affects one in four people over fifty, significantly increasing their risk of painful and debilitating fractures. So, what can you do to keep your bones strong as you age? Professor Tim Spector & Professor Cyrus Cooper explain how you can tailor your lifestyle to maintain a strong skeleton. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ ? 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.

We waste a shocking 40% of the food we buy. We throw away foods like carrot tops, beet greens, and spent coffee grounds. These ?food scraps? stuff our landfills and drain our pockets. But we can eat these foods and many of them offer tons of healthy nutrients. Today?s guest is Carleigh Bodrug. Carleigh?s published a best-selling cookbook with over 140 recipes made from food scraps you might otherwise throw away. Her mission is simple: eat more plants. Her online community, PlantYou, has more than 10 million followers. She?s joined by Dr. Will Bulsiewicz. Will is a board-certified gastroenterologist and ZOE?s U.S. Medical Director. He reveals the hidden nutritional value of these food scraps, and how ?scrappy cooking? can get you eating that all-important 30 plants per week. You?ll walk away from today?s episode saving your money and the planet, all while eating more plants. ? 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 Don?t throw these away 01:39 Quick fire questions 04:06 Why we waste so much? 07:49 The truth about ?best before? 09:39 This reduces your grocery bill 10:58 Why we need more plants 14:05 Which part of the food is edible? 16:12 The beetroot example 20:25 How to store food safely 23:33 Uncooked vs cooked food 25:09 What to do with coffee grounds 27:40 What is sprouting? 36:50 The power of aquafaba 39:07 No.1 most wasted food 40:02 Make the most of bread 45:33 The lost art of cooking 46:25 Carleigh?s 4 base meals 50:15 How to do meal prep 53:15 Soup: is it nutritious? ?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 Carleigh's sprouting video will be coming soon! Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Stress can come from any direction. Mounting deadlines at work, a romantic tiff at home, even something as simple as missing our bus can send our brain and body into a state of tension. We all experience this, it?s nothing new. However, our failure to manage this stress could be harming our health. Dr Rangan Chatterjee is here to give us some strategies to combat stress, reduce tension and keep us healthy. ? Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST ? Try our new plant based wholefood supplement - Daily30+ ? 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.

The COVID-19 pandemic is in the rear-view mirror, so what did we learn about mask wearing, vaccines and prevention? And how can you stay healthy to face a future pandemic? Professor Tim Spector, one of the world?s top 100 most cited scientists, looks back on the pandemic and what we learnt about symptoms, transmission and vaccines in the early stages. We?ll reflect on ZOE?s role - collecting data from millions of people on their symptoms, identifying COVID hotspots and shaping public understanding of the virus. Then we discuss the possibility of the next pandemic, and how we can individually protect ourselves against it. By the end of this episode, listeners feel more equipped to stay safe in the face of another global pandemic. ? 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 What did we learn from COVID? 01:44 Quickfire questions 04:22 ZOE's response to the pandemic 10:10 5 crucial days 14:06 How new symptoms were discovered 23:40 Did the virus come from a lab? 28:00 Were face masks worth it? 29:02 The data on lockdowns 36:01 The economic costs 37:50 Effectiveness of vaccines 40:04 Side effects of vaccines 46:10 Is there a cure for Long COVID 48:39 The role of food choices 51:24 How to fight off infections 52:30 The risks of junk food ?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 WHO estimates of excess mortality associated with the COVID-19 pandemic (2022), published in Nature Long COVID: major findings, mechanisms and recommendations (2023), published in Nature Reviews Microbiology The role of COVID-19 vaccines in preventing post-COVID-19 thromboembolic and cardiovascular complications Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

The heart is at the centre of everything within our bodies, constantly pumping oxygen and nutrients throughout our tissues and organs. We all know if our heart fails, we?re in trouble. However, we only tend to start thinking about the health of our heart when we encounter a problem. So how do we prevent a problem from occurring? Dr. Peter Attia joins us to explain how making changes to our lifestyle today can help us take control of our heart health tomorrow. ? 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 on Apple or Spotify

1 in 3 people have anxiety. It?s the most common mental health disorder in the world. And many of us know what anxiety feels like: palms sweating before a job interview, losing your appetite before a looming deadline, a pit in your stomach when you get bad news. It?s not just in your head, it?s in your gut. Today, we?ll learn how food could help us cope. Our guest explains the rising global trend toward increased anxiety: its rise through the pandemic, and explosion among young people.  Dr. Uma Naidoo is on the forefront of nutritional psychiatry. She directs the first hospital-based Nutritional Psychiatry Service in the US, at Massachusetts General Hospital and teaches at Harvard Medical School. Uma will help you understand the symptoms and biology of anxiety, painting a picture of the risks it poses for long-term health. And her diet tips will help you fuel your gut for a healthy mind. ? 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 Change your diet to beat anxiety 01:23 Quickfire questions 02:52 What is anxiety? 05:58 Are humans more anxious now than in the past? 08:50 This is where anxiety occurs in the brain 11:29 The gut-brain connection 12:45 Serotonin: the happiness hormone 20:05 How gut bacteria impact the brain 21:20 What happens 2 hours after stress? 23:10 Foods that disrupt dopamine pathways 24:50 Is food addiction real? 30:35 How chronic stress affects hunger 34:00 The importance of feeding good gut microbes 41:00 Eat more of these vegetables 45:02 How to overcome diet anxiety 49:20 How to use Uma?s ?Calm? approach 53:13 The anti-anxiety plate Find Uma's Cauliflower Tikka Massala recipe here Get Uma's latest book 'Calm Your Mind With Food' ?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 Eat to Beat Stress (2020), published in American Journal of Lifestyle Medicine Effect of fecal microbiota transplant on symptoms of psychiatric disorders: a systematic review (2020), published in BMC Psychiatry A review of dietary and microbial connections to depression, anxiety, and stress (2018), published in Nutritional Neuroscience  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we?re discussing how the food we eat can lower cholesterol. It?s an important question, as high cholesterol can increase our chances of developing heart disease. Around half of adults have high cholesterol, and it gets more common as you age. So, how can we break this trend? Today?s guest, Professor Sarah Berry has led more than 30 human studies on cardio-metabolic health. It?s safe to say she knows a thing or two about heart health and cholesterol. ? 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 on Apple or Spotify

A good gynecologist is like a detective. She gathers evidence to diagnose infections. She uncovers the truth behind stages like puberty, pregnancy and perimenopause. Yet many women still feel that their physiology is a mystery.  What if a clue to that mystery hides in our diet? Similar to the gut, certain foods make the vaginal microbiome thrive. New research suggests that the right diet could alleviate symptoms of the most common gynecological diseases. Dr Jennifer Ashton is former Chief Medical Correspondent at ABC News and is a double-board certified OBGYN. She joins us today to discuss ?nutritional gynecology?, a term she coined after realizing multiple women?s health issues have a direct relationship to nutrition. Alongside Jen is King?s College London professor and ZOE?s Chief Scientist Sarah Berry. Sarah shines light on the growing evidence of the role of nutrition in offsetting uncomfortable, and sometimes dangerous, symptoms of menopause. ? 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 What you eat matters 02:00 Quickfire questions 04:05 What gets treated in gynecology? 07:19 What is the vaginal microbiome? 11:30 This affects the vaginal microbiome 13:46 The new field of nutritional gynecology 15:57 Does estrogen affect appetite? 17:19 The gut bacteria that breaks down estrogen 21:22 How food impacts puberty 23:21 Do glucose spikes affect pregnancy? 28:35 Symptoms of PCOS 33:00 Dr Jen explains endometriosis 37:20 Does diet affect these conditions? 42:00 How to test diet changes on yourself ?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 relevant to this episode Diet and Nutrition in Gynecological Disorders: A Focus on Clinical Studies (2021, published in Nutrients Effects of caloric intake timing on insulin resistance and hyperandrogenism in lean women with polycystic ovary syndrome (2013), published in Clinical Science Weight Regulation in Menopause (2022), published in Menopause Menopause, the gut microbiome, and weight gain: correlation or causation? (2020), published in Menopause Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch. In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging. But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much? Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE?s scientific advisory board, who has published widely on the relationship between protein and our health.  ? 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 on Apple or Spotify

Over the last two years, there?s been a rise in ?immune-boosting? foods, supplements and trends. Today's guest, immunologist Dr. Jenna Macciochi, believes the immune system doesn?t need boosting. Instead, it should be balanced. In this episode, Jenna - a Senior Lecturer in Immunology at the University of Sussex - reveals how your immune system is your body?s housekeeper. Jenna highlights the case for the ?good bugs? in our gut microbiome, the role of micronutrients and how our immune system isn?t born, but made. We'll also tackle the age-old question: do we really need Vitamin C supplements? ? 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: 01:21 Quickfire questions 04:51 What is the immune system? 06:49 How your immune system works 09:35 What are natural killer cells? 14:18 Is your immune system inherited? 16:42 The impact of sleep and stress  19:53 Cancer and immunotherapy 28:23 This can trigger inflammation 30:25 Are vitamin C supplements worth it? 31:30 Foods to empower your immune system 40:10 How inflammation affects your brain 44:10 New science of the impact of stress 48:52 Immunity and your body clock ? Get Jenna's book Your Blueprint for Strong Immunity ? 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: ?Immune Boosting? in the time of COVID: selling immunity on Instagram (2020), published in Allergy, Asthma & Clinical Immunology Vitamin C for preventing and treating the common cold (2013), published in Cochrane Database of Systematic Reviews Effects of stress on immune function: the good, the bad, and the beautiful (2014), published in Journal of Immunology Research Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we?re discussing why muscle strength is so important to our health. Our guest tells us how it's possible to harness the power of your muscles to enhance your quality of life. Professor Karyn Esser is from the Department of Physiology and Aging at the University of Florida.  We kick off with a surprising quirk of human anatomy. Did you know that there?s one time of day when we?re all at our strongest? ? 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 on Apple or Spotify

As adults, food shopping can be a minefield. But when it comes to feeding your kids, the stakes are even higher. Our food environment is rife with misinformation. Brightly coloured labels on packaged, often ultra-processed foods promise high protein, high fibre and low calories. The additives, emulsifiers and mountains of added sugar are hidden in the small print.  So how can parents navigate this confusing landscape? Today, we hear from two of the UK?s most-trusted nutritionists (and both parents of small children) on how to keep your kids eating well.  Rhiannon Lambert has authored four books, including recent Sunday Times bestseller The Science of Plant-Based Nutrition. Half a million people follow her for nutrition advice on Instagram. ZOE?s Head Nutritionist, Imperial College London lecturer and bestselling author of Every Body Should Know This, Dr. Federica Amati, joins Rhiannon for today?s conversation. ? 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 Food shopping is a struggle 01:53 Quickfire questions 04:10 What?s the problem with children?s food? 10:05 Why more kids are at the dentist than ever before 12:32 Can you trust food labels? 19:35 How to improve your child?s lunchbox 23:55 Stress-free ways to keep your kids healthy 25:48 Healthy kids food on a budget 29:05 Make your home a healthy food environment 36:23 Healthy breakfast ideas for kids 39:52 Should you give your kids cereal? Rhiannon's latest books: The Science of Plant-based Nutrition The Science of Nutrition Books from 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: Bite Back 2030 Report 'Are food giants rigging the system against child health?' ZOE?s famous pancake recipe Our episode on emulsifiers with Dr Federica Amati | Listen on Apple Podcasts or Spotify Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick? Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success. ? 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 ZOE resources to try: 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 on Apple or Spotify

Menopause can disrupt sleep, emotions, and intimacy. Yet much of this remains taboo. Whilst every woman will go through menopause, these highly personal questions are hard to confront. Questions like: Does lack of sleep lead to problematic weight gain? And why does intimacy feel so hard to rekindle? In this episode, Dr. Kameelah Phillips joins us to bring clarity and compassion to these sensitive questions. She debunks the biggest myths around sleep, intimacy and emotional wellbeing in menopause. Her energy and positivity will empower you to thrive in this stage of life. Kameelah is joined by ZOE?S Chief Scientist Professor Sarah Berry who shares details of ZOE?s groundbreaking new menopause research. ? 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 silent consequences of menopause 01:40 Quickfire questions 04:06 When does menopause start? 05:08 What causes hormonal chaos? 10:20 Biggest menopause myths 12:30 ZOE?s new menopause research 19:52 Does menopause lower libido? 24:16 Sex myths in menopause 25:14 Does testosterone increase libido? 29:15 How menopause affects sleep 38:59 Does exercise impact sleep and sex? 42:08 Weight loss during menopause 43:19 Does HRT affect sleep and intimacy? 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: Menopause Is a Key Factor Influencing Postprandial Metabolism, Metabolic Health and Lifestyle: The ZOE PREDICT Study (2022), published in Current Developments in Nutrition Diet may counteract menopause metabolism change, ZOE study shows (2024), published by ZOE Menopause weight gain and why you should stop dieting (2024), published by ZOE  Spotlight on the Gut Microbiome in Menopause: Current Insights (2022), published in International Journal of Women?s Health Sleep disturbances may contribute to weight gain in menopause (2021), published by Endocrine Society Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Vitamin D is the world?s favorite supplement. Governments around the world recommend people take the supplement for at least six months out of the year. But do we really need these pills? Do they even work? And could they actually be harming us? In this episode, two ZOE scientists - Professor Tim Spector and Dr Federica Amati reveal the truth about vitamin D. Tim is scientific co-founder of ZOE and professor of epidemiology at King?s College London. Federica is head nutritionist at ZOE and author of the Sunday Times bestseller ?Every Body Should Know This?. ? Make smarter food choices. Become a member a 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 sunshine vitamin 01:50 Quickfire questions 04:05 What is vitamin D? 07:12 Is sunlight the best source of vitamin D? 09:40 Does vitamin D keep my bones strong? 15:34 Are vitamin D levels a marker of good health? 20:00 What counts as normal levels of vitamin D?  24:42 Supplement controversy 29:10 Do calcium supplements help bones? 31:29 Can I take too much vitamin D? 37:50 Could vitamin D prevent these health conditions? 42:54 Tim?s sunscreen controversy 46:46 Vitamin D and immunity 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: The VITAL Trial - Principal results of the VITamin D and OmegA-3 TriaL (VITAL) and updated meta-analyses of relevant vitamin D trials (2020), published in The Journal of Steroid Biochemistry and Molecular Biology Cut-points for associations between vitamin D status and multiple musculoskeletal outcomes in middle-aged women (2016), published in Osteoporosis International Assessment of the genetic and clinical determinants of fracture risk: genome wide association and mendelian randomisation study (2018), published in British Medical Journal Other ZOE Science & Nutrition episodes to try: What to eat to avoid osteoporosis with Prof. Tim Spector & Prof. Cyrus Cooper | Listen on Apple or Spotify Mushrooms as medicine: Uncovering the health secrets of fungi | Listen on Apple or Spotify Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we?re discussing mushrooms. Neither animal nor plant, mushrooms are entirely unique. Their novel chemistry provides us with powerful - and often surprising - health benefits. So, how can we take advantage of this mushroom magic? Tim Spector and fungi expert Merlin Sheldrake explain how and why you should invite more mushrooms into your diet. ? Make smarter food choices. Become a member at zoe.com for 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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ?high protein?. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein. But when it?s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow? Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are. ? 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 Are protein shakes worth it? 01:30 What is protein? 02:59 The liver's surprising role 03:32 Why do we need protein? 05:01 You probably don?t need more protein 07:30 Can I get enough protein from plants? 09:15 The protein supplement explosion 11:20 Are protein bars ultra processed? 15:30 Does extra protein promote weight loss? 17:33 Should I drink protein shakes? 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 Dietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition  Amino acids and immune function (2007), published in British Journal of Nutrition A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports Medicine Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in Nutrients The hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blog Gut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and Technology Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we?re discussing ultra processed food. Ultra-processed foods (UPFs) are everywhere. Many of us eat them over and over again without really understanding the detrimental impact they?re having on our health.  But why are these foods so addictive? Here to help us identify the ultra-processed parts of our diet are Professor Tim Spector and Dr. Chris van Tulleken. ? Make smarter food choices. Become a member at zoe.com for 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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms ? Books from our ZOE Scientists: Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Your body has two brains. And your second brain is your gut. Many think the ?gut? is only the stomach - but it?s a network of organs, working together to regulate many different areas of health. When almost half of us suffer with gastrointestinal issues, learning how these organs interact is vital to improving symptoms. On this episode, we?re joined by Dr Karan Rajan. When Karan?s not teaching his 10 million social media followers about common medical myths, he?s an NHS surgeon, operating on people?s bowels. Karan will reveal how our GI issues impact way more than just our poo. Today, we explore how the gut and brain are connected, the lifestyle factors causing gut health issues and why it?s so hard for doctors to understand IBS. ? 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 Your second brain is in your gut 01:39 Quickfire questions 03:50 Why your gut is more than your stomach 05:41 Why is digestion so important? 08:23 How your nervous system impacts gut health 12:17 Common ways we irritate our gut microbiome 17:11 Antibiotics and gut health 23:30 Why gut health starts at birth 27:25 The mystery of IBS 30:19 IBS vs IBD 35:07 Why is bowel cancer on the rise? 37:19 How to keep your gut happy 41:32 Do probiotic supplements work? 45:48 Why fermented foods are so powerful 48:01 Can good gut health improve mental health? 49:30 How often should you go to the toilet? 54:50 Should we hold in farts? Get Karan's book 'This Book Could Save Your Life' here Mentioned in this episode: Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome Foundation Global Study (2021), published in Gasteroenterology  IBS Facts and Statistics, published by International Foundation for Gastrointestinal Disorders Epidemiological analysis reveals a surge in inflammatory bowel disease among children and adolescents: A global, regional, and national perspective from 1990 to 2019 ? insights from the China study (2023, published by Journal of Global Health Other ZOE Science & Nutrition episodes you might like: Why are young people getting colon cancer? Why one in ten children have a food allergy Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we?re discussing sugar. It's well known that too much sugar is bad news. But for those of us with a sweet tooth, could swapping in natural sugar alternatives like honey be a healthier way to satisfy our cravings? Or are we jumping out of the frying pan and into the fire? Professor Sarah Berry is here to explain the science of sugar. ? Make smarter food choices. Become a member at zoe.com for 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: 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 MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Humans have been in love with chocolate for thousands of years. But not all chocolate is created equal, both in terms of health and taste. In this episode, chocolate expert Spencer Hyman and Professor Sarah Berry will take us on a trip into cacao. They?ll teach us what distinguishes good chocolate from bad chocolate and how we can beat our impulse to binge.  Spencer breaks down how to produce craft chocolate. In six steps he will show us how we get from bean to bar. Sarah shares research into the health benefits of chocolate with a focus on fibre, flavanols and theobromine. They will also look at the controversy around the association between chocolate and heart health.  ? Make smarter food choices. Become a member at zoe.com for 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 Can chocolate be healthy? 01:32 Quickfire questions 03:37 From cacao bean to chocolate bar 05:30 What is cocoa butter? 08:03 Healthy chemicals in chocolate 09:19 Is chocolate healthier than other treats? 14:16 Why chocolate melts in your mouth 16:20 Chocolate and cholesterol 23:30 Why savouring flavour improves health 23:25 Can we trust the chocolate industry? 33:00 Is mainstream chocolate healthy? 40:30 The unhealthiest ingredient in chocolate 43:45 Craft chocolate tasting session 44:45 How to make your chocolate last longer Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we?re discussing Antibiotics. These incredible medicines target bacterial infections and save countless lives, but they don?t discriminate - killing off our good bacteria and impacting our gut health too.  Some experts suggest probiotics as a solution. But do they really help? And can fermented foods be the answer to reversing the damage to your gut microbiome?  Professor Tim Spector and Dr Will Bulsiewicz are here to help you understand what to do to boost your gut health after taking antibiotics. ? Make smarter food choices. Become a member at zoe.com for 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: 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 MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

The internet is panicking that seed oils cause inflammation and disease. Yet, they're everywhere. Canola, sunflower, safflower oil - these are all seed oils. So why is there so much fear? And are any of the accusations true? In this episode, we unpack the science of seed oils. With Professor Sarah Berry's expertise, we simplify what seed oils are, what the latest science says and why countless videos online say they?re toxic.  Sarah Berry is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She reveals the surprising truth about seed oils and tips to navigate a world full of them. ? Make smarter food choices. Become a member at zoe.com for 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 Follow ZOE on Instagram. Timecodes 00:00 Seed oils are in everything 02:07 Quickfire questions 03:29 What is seed oil? 05:31 Are seed oils full of chemicals? 10:41 Why are seed oils everywhere? 12:46 3 types of fat you should understand 19:32 Are seed oils toxic? 24:03 Is omega 6 dangerous? 26:57 These fats reduce disease risk 29:24 Key seed oil science  37:15 Are seed oils unnatural? 44:57 Seed oil vs palm oil 49:50 Is it safe to cook with seed oil? Books by our ZOE Scientists Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector  Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today, we?re discussing the health benefits and potential harms of the world?s most popular drink - Coffee. We drink 2 billion cups of the stuff every day. But how much coffee is bad for your health? Coffee expert James Hoffmann and leading scientist Prof. Tim Spector are here to help us understand. ? Make smarter food choices. Become a member at zoe.com for 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: 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 MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Half of the world?s population will go through menopause. Yet research shows that a large proportion of women do not feel informed and equipped for menopause. In this episode, we reveal the results of a brand new study that highlight the impact of diet on menopause symptoms. Davina McCall is a British household name and much-loved TV presenter on a mission to change this. Her 2022 book Menopausing provided a roadmap for women to be fearless in tackling this stage of life. She has her own very personal menopause story and today, she shares it with us. Together with ZOE?s Chief Scientist, Prof. Sarah Berry, we?re having an honest and open conversation about perimenopause and menopause. ? MenoScale Calculator - Track your menopause symptoms with our free tool ? zoe.com/menoscale ? Make smarter food choices. Become a member at zoe.com for 10% off with code PODCAST Follow ZOE on Instagram here. Timecodes 00:00 Every woman goes through this 02:20 Quickfire questions 04:25 Davina?s menopause experience  14:16 What happens during menopause 15:20 The impact of estrogen decline 17:40 How long does perimenopause last? 18:30 Is there a blood test for menopause? 24:20 What menopause symptoms are most common? 32:35 Does everyone get symptoms? 35:54 Does menopause increase disease risk? 39:15 Should you consider HRT? 45:30 Davina?s life changing experience 47:40 ZOE?s new study on diet and menopause 52:33 Can ZOE membership improve menopause symptoms? 54:26 Can supplements improve menopause symptoms?  56:21 Gut microbiome health in perimenopause 58:26 Davina?s tips for exercise in menopause Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in this episode: Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study (2022), published in eBioMedicine Sex and Menopausal Status Modulate the Impact of Meal Timing on Postprandial Glucose: Data From the ZOE PREDICT 1 Study (2024), published in Current Developments in Nutrition Management of menopause: a view towards prevention (2022), published in The Lancet: Diabetes and Endocrinology  Menopause: a cardiometabolic transition (2022), published in The Lancet: Diabetes and Endocrinology  Treating menopause ? MHT and beyond (2022), published in Nature The Menopause Transition: Signs, Symptoms, and Management Options (2020), published in The Journal of Clinical Endocrinology & Metabolism Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Bread has been a staple of our diet for literally thousands of years. Around the world, millions of us start the day with a slice of toast, enjoy a sandwich for lunch, or tuck into a burger bun for dinner.  But all bread is not baked equal. Professor Tim Spector and Vanessa Kimbell are here to help you choose the right type for your health. ? Make smarter food choices. Become a member at zoe.com for 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: 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 MenoScale Calculator - learn about your symptoms Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode here

Thirty plants this week, think you could do it? It might sound a lot, but it?s easier than you think. Fruit, veg, nuts, seeds, even coffee all count as plants. Legendary chef Hugh Fearnley-Whittingstall joins us to share tips on eating more plants. Hugh?s new book ?How to Eat 30 Plants a Week? explores the wild world of legumes, grains, herbs and beyond. He explains that getting your thirty plants each week can be simple, fun and delicious. Joining Hugh is Tim Spector - professor of genetic epidemiology at King?s College London and ZOE?s scientific co-founder. Tim explains why our gut microbiome loves plants, highlighting the importance of polyphenols, healthy fats and fiber. You?ll finish this episode inspired, empowered and likely... hungry. ? Make smarter food choices. Become a member at zoe.com for 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 Thirty plants every week? 01:57 Quickfire questions 05:04 What happens when we digest plants? 08:43 Why are plants so different? 11:28 Why eating the rainbow is important  18:42 Why 30 plants? 22:13 How much fiber should you eat a day? 25:53 The science that proves the power of plants 32:00 How to get more plants in your diet 34:45 How to get more plants on-the-go 38:36 Plant-based cooking made simple 46:45 Are dried and frozen plants just as nutritious? 47:51 How does cooking affect plants 48:56 What to do with your leftovers 49:44 Do mushrooms count as plants? 51:06 How important is organic food?  55:40 Hugh?s showstopper dish 57:16 Surprise taste-test from Hugh?s garden   Books Hugh?s book How To Eat 30 Plants a Week Tim?s book Food For Life Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks MenoScale Calculator - learn about your symptoms Mentioned in today's episode American Gut: an Open Platform for Citizen Science Microbiome Research (2018), published in mSystems from American Society of Microbiology Could you eat 30 plant-based foods a week? (2021), published by World Cancer Research Fund Adults Meeting Fruit and Vegetable Intake Recommendations ? United States (2019), published by Centers for Disease Control & Prevention Why 5 A Day? (2022), published by NHS Increasing fruit and vegetable consumption to reduce the risk of noncommunicable diseases (2023), published by WHO Fruit and vegetable consumption and incident breast cancer: a systematic review and meta-analysis of prospective studies (2021) published by British Journal of Cancer Consumption of Plant Seeds and Cardiovascular Health: Epidemiological and Clinical Trial Evidence (2013), published by Circulation Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

You?ve probably heard conflicting advice on how often to eat. I know I have. And have you ever wondered about the evidence behind eating 3 meals a day? Could 2, or 5 meals actually be healthier? Professors Tim Spector and Sarah Berry join me to share some unexpected insights and practical advice to help you base your snacking habits in the latest science. Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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: 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

Why do some people feel fine eating lots of carbs when others feel energy slumps? Is blood sugar to blame? In this episode, we learn why blood sugar varies so much between people, and the tools to manage these levels.  Tim Spector and Jessie Inchauspé (aka the Glucose Goddess) will discuss the latest science around glucose control, what the cool new device on the block ? the CGM ? can tell us and why blood sugar levels are only one part of the picture of our health. Jessie is a bestselling author and science communicator with a community of over 5 million followers. Tim is a professor of epidemiology at King?s College London and ZOE?s scientific co-founder. ? Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 Introduction 01:14 Quickfire questions 02:39 What is glucose? 07:50 What are blood sugar spikes? 09:15 Are lots of spikes dangerous? 10:45 What happens when your blood sugar spikes? 14:03 Should I worry about blood sugar levels? 15:11 HbA1c and fasting glucose explained 19:30 What are CGMs? 23:24 How breakfast impacts the rest of your day 29:07 Eat these foods first 33:12 Can physical activity reduce spikes? 35:46 How gut microbiome and blood fat play a role 41:39 The risks of ultra-processed foods Find more from Jessie at glucosegoddess.com  Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies relevant to this episode: CGMap: Characterizing continuous glucose monitor data in thousands of non-diabetic individuals. (2023) published in Cell Metabolism. Dose?response relationship between genetically proxied average blood glucose levels and incident coronary heart disease in individuals without diabetes mellitus. (2021) published in Diabetologia. Optimised Glucose ?Time in Range? Using Continuous Glucose Monitors in 4,805 Non-Diabetic Individuals Is Associated With Favourable Diet and Health: The ZOE PREDICT Studies. (2022). published in Current Developments in Nutrition.  Normal Fasting Plasma Glucose Levels and Type 2 Diabetes in Young Men (2005). published in NEJM  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we?re discussing Nuts. If you?ve heard that nuts are bad for you because they?re full of fat, then, you?re in for a surprise. Professor Sarah Berry has led large scale human studies to uncover how nuts affect our health. And she?s here to tell us the healthiest way to incorporate them into your diet. She'll also tell us about a new discovery that?ll help when you?re reading the nutrition information on the back of a nut packet. Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 ? Books from our ZOE Scientists: 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

Allergies are on the rise in both infants and adults. Many are calling it an epidemic. Allergies can limit your diet, cause irritation, and in some cases be life threatening.  In today?s episode, we discuss the evidence suggesting that our gut plays a key role in protecting us from food allergies. Professor Gideon Lack tells us how we can reduce the risk of allergies developing in children. Gideon also shares innovative ways to treat allergies and significantly reduce the risk of death.  Gideon is Professor of Paediatric Allergy at King?s College London. His groundbreaking studies into allergies have reversed the official medical advice of multiple countries.  ? Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 Allergies are on the rise 01:30 Quickfire questions 05:02 Allergies vs intolerances 06:48 Do allergies only develop in childhood? 11:18 Why allergic reactions happen 15:33 Hay fever and asthma  18:28 How to spot birch pollen allergy 19:58 Which allergies do children develop? 26:50 Gideon?s light bulb moment 32:16 Does eczema play a role? 36:36 The importance of the gut microbiome 45:08 How to protect your baby 50:05 Skin and allergies 54:06 Should nuts be banned on planes? 57:49 The truth about airborne allergens Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Studies related to today?s episode:  Self-Reported Prevalence of Allergies in the USA and Impact on Skin?An Epidemiological Study on a Representative Sample of American Adults, published in International Journal of Environmental Research and Public Health  Trends in Allergic Conditions Among Children: United States, 1997?2011, published by US National Center for Health Statistics  Early exposure hypothesis: where are we now? published in Clinical and Translational Allergy  Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy, published in New England Journal of Medicine  Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants, published in New England Journal of Medicine  Birch Pollen Immunotherapy by Consumption of Apples, published by AppleCare Project, Interreg Italy Austria  Food allergy and the gut, published in Nature Reviews Gastroenterology & Hepatology  Have feedback or a topic you'd like us to cover? Let us know here Episode transcripts are available here

Today we discuss intermittent fasting with Professor Tim Spector, and Gin Stephens, New York Times best selling author of Fast. Feast. Repeat.  As many of you long term listeners will know, ZOE ran the world?s largest ever study on intermittent fasting. We know a lot of you are interested in the potential benefits. I?m talking about improved blood sugar control, heart health, and mood.  But practically, how do you get started with fasting? Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 ? Books from our ZOE Scientists: 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

Forty percent of people in the UK and US have high cholesterol. Knowing how to lower it can be confusing. In today?s episode, we simplify the science of cholesterol, drawing from ZOE?s 2021 PREDICT study, which explored its link to the gut microbiome. Dr. Sarah Berry explains the differences between ?good? and ?bad? cholesterol, discusses how cholesterol can impact your health, and shares tips on maintaining healthy cholesterol levels. Sarah is a professor in the Department of Nutritional Sciences at King's College London and Chief Scientist at ZOE. She is also the lead nutritional scientist on the PREDICT program. ? Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 Introduction 01:40 Quickfire questions 04:01 What is cholesterol? 05:50 LDL vs HDL cholesterol 11:35 How diet affects cholesterol 13:55 Which fats should you increase? 16:00 Why do some people have high LDL levels? 18:40 The gut microbiome and cholesterol 20:37 What is ApoB? 24:00 Why don?t all doctors measure ApoB? 25:50 Why triglycerides matter to your health 29:30 Triglycerides and post-meal responses 30:45 Which foods can help lower cholesterol? 33:20 Saturated fat explained 35:30 How refined carbs affect cholesterol 39:50 Can you trust ?low fat? food labels? 41:15 The benefits of whole grain carbohydrates and fibre 45:03 Sarah?s personal view on statins 48:13 Cholesterol levels in postmenopausal women Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz 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 What are triglycerides and why do you need them Does variation in serum LDL-cholesterol response to dietary fatty acids help explain the controversy over fat quality and cardiovascular disease risk? Atherosclerosis VOL 328 Determination of variability in serum low-density lipoprotein cholesterol response to the replacement of dietary saturated fat with unsaturated fat, Proceedings of the Nutrition Society. Dietary saturated fat and cholesterol: cracking the myths around eggs and cardiovascular disease, J Nutr Sci. 2023 The effects of probiotics on total cholesterol, Medicine (Baltimore) Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals (Zoe?s PREDICT study) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

There seem to be good arguments for and against eating dairy.  But how do we know what to listen to? Well at Zoe, we consult the latest research to draw our conclusions. In this episode, our two resident professors join us to unpack what the science says about dairy and your health.  Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 ? Books from our ZOE Scientists: 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

Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil. Distributor of the world?s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking can affect nutritional value. In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple. Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world?s top 100 most-cited scientists and ZOE's scientific co-founder. Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 Introduction 01:05 Quick fire questions 03:15 How is olive oil made? 04:25 The 4 grades of olive oil 11:20 Olive oil in Mediterranean diets 13:15 The science behind healthy olive oil 16:35 Why we need healthy fats 21:05 What are polyphenols? 23:06 Extra virgin vs regular olive oil 27:03 Is there food industry misinformation about olive oil? 25:55 The power of seasonal eating 26:50 The best time to buy olive oil 28:00 The biggest myths about olive oil 31:25 How to properly store olive oil 33:00 How long do the health benefits last? 39:10 Is it safe to cook with extra virgin olive oil? 42:55 Tasting session of 3 extra virgin oils 55:10 How to identify high-quality olive oil 57:30 Tips to get more olive oil in your diet Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz 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 Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients 2023 Is There More to Olive Oil than Healthy Lipids?, published in Nutrients 15 Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition volume 77 Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews What do polyphenols do, and where can I find them?, published by ZOE What is fat, and how much do you need?, published by ZOE Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, published by Acta Scientific Nutritional Health Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there?s much more to the story.  Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: 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

Rates of colorectal cancer have declined in people over 65 but doubled among people under 50 in the last few decades. By 2030 it?s expected to be the leading cancer-related death in this age group. In today?s episode, gastrointestinal cancer and prevention specialist, Dr. Andy Chan, explains how changes in the gut microbiome could be to blame. Dr. Chan discusses the critical role your diet plays in cancer risk, how your gut microbiome can influence the development of colon cancer and the steps you can take to lower your risk. Dr. Andy Chan is a Professor of Medicine at Harvard Medical School and Program Director for Gastroenterology training at Massachusetts General Hospital. Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 Introduction 04:00 What is colon cancer? 05:20 How does cancer develop? 08:50 How common is colon cancer? 11:00 Demographics and shifting trends 14:00 Leading cause of cancer death for men under 50 15:32 Why are cancer rates rising in younger people 17:10 The role of diet and obesity 19:40 Does alcohol have an impact? 21:10 What is metabolic health and why does it matter? 25:10 Gut health and colon cancer  27:50 Evidence from animal studies 33:43 Why overuse of antibiotics can be harmful  38:15 Screening recommendations and methods 44:40 Can changing your diet reduce risk? 49:50 Should we avoid red meat? 53:28 Does physical activity reduce risk? Books by our ZOE Scientists: Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Fibre Fuelled by Dr Will Bulsiewicz 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: Influence of the Gut Microbiome, Diet, and Environment on Risk of Colorectal Cancer, from Gastroenterology Reducing Risk for Colorectal Cancer, from Center for Disease Control & Prevention Colorectal cancer statistics, 2017, from CA Cancer Journal Association Between the Sulfur Microbial Diet and Risk of Colorectal Cancer, from Gastroenterology and Hepatology  Fusobacterium nucleatum and colorectal cancer: From phenomenon to mechanism, from Frontiers in Cellular and Infection Microbiology   Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Let's take control of our blood sugar. We?ll dive into a conversation with Professor of Human Physiology, Javier Gonzalez. He explains which exercises can reduce your blood sugar spikes and dips - which will have a positive impact on your long term health. And don?t worry, you don?t have to become an Olympic Weightlifter to do it. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: 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

Did you know you can build muscle just as effectively with plant protein as with animal protein? In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension. In today?s episode, Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk. Learn how your body responds to food ? zoe.com/podcast for 10% off ? 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 Introduction 06:20 What is protein? 08:01 Essential amino acids explained 09:30 The role of protein in building muscle 11:00 Why muscles matter 12:05 Optimising protein intake for health 14:30 Protein and healthy aging 15:48 Best sources of protein 21:35 Animal vs plant protein sources 28:35 How to achieve fitness goals with plant protein 33:45 Which plants have high levels of protein? 38:07 Is gut health linked to muscle mass? 40:35 How to introduce more plant-based foods into your meals 44:54 New Harvard study on protein intake and healthy ageing 47:55 How much protein is in eggs and dairy? 51:24 Concerns about ultra-processed foods  Books Buy Simon's book The Proof Is In The Plants Buy Will?s book Fiber Fueled 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 Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023 Improving the bioavailability of nutrients in plant foods at the household level, published in PNS Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we?re finding out how to improve blood vessel health with New York Times best selling author, Dr. William Li. Dr. Li has some simple steps we can take to not only slow down the deterioration of our blood vessels, but also to reduce any existing blockages that we may, or may not yet know about. Learn how your body responds to food with ZOE ? start here ? Books from our ZOE Scientists: 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