ZOE Science & Nutrition
The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
Episodes
October 9, 2025 • 54 mins
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Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology.
In this episode, Jonathan is joined by Dr. Andrew Jenki...
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Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector
October 7, 2025 • 16 mins
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 is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety.
So, is time to adjust our guiding plant principle?
I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who...
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October 2, 2025 • 47 mins
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 the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health.
Dr. Findlay explains the counter-intuiti...
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September 30, 2025 • 14 mins
If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong.
However, is it really that simple?
I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust som...
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September 25, 2025 • 56 mins
We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits?
In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and h...
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September 23, 2025 • 15 mins
Today, we’re unwrapping the truth about chocolate.
For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty?
Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it.
In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate ...
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September 18, 2025 • 68 mins
There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries?
This episode reveals groundbreaking new ZOE research, ...
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September 16, 2025 • 13 mins
Research continues to confirm how important the gut is for overall health. From energy to immunity and even mood, it all seems to start with the gut. It’s no surprise then that the hunt for the next gut boosting hack has exploded in recent years.
So, are probiotics really the answer? Or is the fix already sitting on our supermarket shelf?
In this episode, Dr. Karan Rajan helps us separate science from marketing hype and shares th...
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September 11, 2025 • 52 mins
Many supplements claim to “boost” your immune system. Now, we all want to avoid getting sick during the winter months, but do any of these products really work? And is trying to “boost” your immune system even a good idea?
Jonathan speaks with Professor Daniel M. Davis, MBE — a leading expert on immunology and Head of Life Sciences at Imperial College London. Daniel has published 145 scientific papers, authored four best-selling s...
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September 9, 2025 • 15 mins
From Instagram reels to viral tweets, seed oils have become one of the latest nutrition villains. And the fear’s getting real. People are emptying their cupboards, terrified these everyday oils are silently wreaking havoc on their health.
So is this panic justified? Or does the science require further scrutiny?
Well, ‘scrutiny’ is Professor Sarah Berry’s middle name! She’s going to cut through the confusion, dig into the data, a...
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September 4, 2025 • 58 mins
We’re told vitamins are essential for our health. That they boost our immune systems, fight fatigue, and protect us from disease. But what if most of it isn’t true?
In the 20th century, vitamin supplements were hailed as a breakthrough, curing diseases like scurvy and rickets. But that success story took a turn. In the US, a law passed in 1994 — helped by a Hollywood ad campaign — removed almost all oversight from the supplement i...
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September 2, 2025 • 14 mins
Today, we’re asking: What should you eat?
This is the million-dollar question, one that we at ZOE have spent countless hours of podcast episodes trying to answer. However, all of this information can be overwhelming, turning breakfast, lunch, and dinner into a daily dilemma.
So, are there any simple tips we can keep in mind to reduce the stress around mealtimes?
I’m joined by nutrition experts Professor Christopher Gardner and ...
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August 28, 2025 • 47 mins
Heart disease is the world’s biggest killer—and it often strikes without warning. It’s responsible for around 1 in 5 deaths in the US. While these figures are deeply worrying, heart disease is not inevitable.
Decades of research have unearthed many of the risk factors associated with heart health, like poor diet or a sedentary lifestyle. In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field an...
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August 26, 2025 • 15 mins
For Davina, menopause wasn’t just a transition - it was a quiet crisis. She felt like a stranger in her own body, overwhelmed by symptoms she wasn’t prepared for and didn’t fully understand.
But she didn’t stay silent. Her book ‘Menopausing’ has helped millions of women feel supported and seen during this transformative stage of life.
In this episode, Davina joins us to share her personal journey, and we share ZOE research that s...
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August 21, 2025 • 61 mins
Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health?
In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way.
We dive into the hidden ...
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August 19, 2025 • 14 mins
Today, we’re tackling the challenge of feeding our children.
Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits.
So, how can busy parents help their children build a better relationship with food?
In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward ...
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August 14, 2025 • 65 mins
Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet?
In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restric...
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August 12, 2025 • 10 mins
Today, we’re diving into fermentation.
If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function.
Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science ex...
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August 7, 2025 • 60 mins
Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks.
So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?
In this episode, Jonathan is joined...
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August 5, 2025 • 14 mins
Today, we’re turning our attention to allergies.
For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear.
What is clear, however, is that allergies are on the rise.
I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clar...
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