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
How do you build muscle and stay strong as you age?
For most of us, muscle loss starts in our 30s. It’s easy to think that you can combat this and stay strong into old age by strength training and eating plenty of protein.
Exercise and macros matter, but scientists are uncovering another important piece of the puzzle - a direct connection between your gut health and healthy ageing. It could change how we think about staying...
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October 6, 2026 • 11 mins
Every one of us runs on a biological rhythm - a finely tuned system that controls when we feel alert, when we feel tired, and even how we process food.
But here’s the problem: modern life doesn’t always respect this rhythm. Late nights, early alarms, and irregular meals put many of us out of sync with our own biology.
I’m joined by Professor Debra Skene to explain why this mismatch matters, and how you can trans...
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Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries.
But when it stays switched on, this chronic inflammation can drain your energy, can affect your health over the years, and even lead to heart disease. Eventually, 1 in 3 of us will develop an inflammatory disease.
In today's episode, Professor L...
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September 29, 2026 • 9 mins
The world around us is louder than ever. From booming speakers to roaring traffic, our ears can take quite a beating. But have you ever stopped to consider the long-term impact of all this noise?
Because hearing loss isn’t just about your ears. Emerging research suggests it could also affect your brain health in surprising ways.
I’m joined by Professor Marcelo Rivolta to explore how noise exposure can cause lasting da...
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Supermarket shelves are full of foods promising to be healthy: high-protein, low-fat, gluten-free, sugar-free. How do you know what's true?
Today, Professors Tim Spector and Sarah Berry, world-leading experts in nutrition and diet, share the six rules they use for their own weekly grocery shopping. They cover which food labels are worth trusting and which are just marketing scams, how to make snacking a part of a healthy die...
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September 22, 2026 • 14 mins
From smartwatches to fitness trackers, more of us than ever are monitoring our health in real time. With just a glance at our wrist, we can check our step count, sleep quality, heart rate and, more recently, something called HRV.
But what do these numbers actually mean? And more importantly, how can we use them to improve our lives?
I’m joined by Dr Malcolm Finlay to break down the data behind the devices. He explains how t...
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Picture the sound of a bone snapping - the kind of sound that makes you wince - and ask yourself how often you’ve thought about your bone health.
Most of us only think about bone density when something breaks. Until then, your bones stay almost invisible, carrying you through every day.
In today’s episode, Professor Elaine Dennison, a world-leading expert in bone health, explains why that needs to change, why stronger...
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September 15, 2026 • 14 mins
We’ve all heard the saying: Breakfast is the most important meal of the day. And while it may sound like a cliché, there’s some truth to it. Because for many of us, breakfast is the one meal we keep the same - day after day, morning after morning.
This consistency means our breakfast choices have a powerful influence on our long-term health.
So, today I’m joined by Tim Spector and behaviour expert Professo...
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Are some of your "healthy" foods actually high-risk ultra-processed foods?
For decades, nutrition advice seemed relatively straightforward. Eat less sugar. Less salt. Less saturated fat. Then it all fell apart.
In today’s episode, we examine the research that has forced us to rethink what makes food harmful in the first place. Two of the world’s leading nutrition scientists, Professor Tim Spector and Professor S...
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September 8, 2026 • 12 mins
Floating through all of our bodies is a complex network of hormones. You can think of it as an internal postal service, delivering vital messages and instructions to different organs and systems.
But what happens if these messages get intercepted, mixed up, or worse, not delivered at all?
In this episode, Dr Andrew Jenkinson tells us about a hormone that plays a crucial role in weight regulation and the undesirable consequences w...
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Growing up, many of us were taught to just stay calm and carry on - as if stress was all in the mind, with no real effect on the body. But chronic stress can change your brain, raise your risk of heart disease, and even shorten your life.
In this episode, we ask: what happens when a stress response built to last minutes never switches off?
Today, Professor Carmine Pariante, one of the world's leading researchers on stress, ...
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September 1, 2026 • 15 mins
Today we’re talking about gut microbes.
Professor Tim Spector often refers to the microbes in our gut as ‘mini pharmacies’. This is because they provide us with powerful chemicals that help support our health.
But not all gut microbes are on our side. In fact, there’s an ongoing battle in our digestive system between the beneficial bugs and those that wish to do us harm.
I’m joined by Tim Spector an...
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Is fat good or bad for your heart? For decades, we blamed fat and cholesterol for clogged arteries and heart attacks. Now you choose low-fat yogurt to protect your heart, while others cook with beef tallow.
In this episode, Dr. Alice Lichtenstein, a world-leading expert on dietary fat and heart health, helps settle the debate.
Dr. Lichtenstein explains which fats protect your heart and which to cut back on, you'll learn what rais...
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August 25, 2026 • 16 mins
Today we’re talking about the immune system.
It’s one of the most important systems in our body, yet it’s also one of the hardest to understand. You can’t see it, you can’t feel it working, and there’s no simple way to measure whether it’s strong or weak.
But when it fails, we certainly notice.
Everywhere we look, supplements and superfoods promise to ‘boost’ our immune syste...
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1 in 4 people have insulin resistance, which quietly raises your risk of heart disease and cancer, often without any change in your blood sugar.
And most of those who have it have no idea. It can remain completely hidden for years, with no obvious symptoms and no warning signs… But it can be reversed.
Today, Professor Rob Semple, a world-leading expert on insulin resistance, explains what insulin does in your body, why you...
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August 18, 2026 • 14 mins
Today we’re talking about food additives.
Take a look at the back of some ultra-processed packaged food and you’ll see a long list of unfamiliar ingredients. Complex, sciencey sounding names that most of us can barely pronounce.
These are called additives. But what exactly are they? How are they tested? And, most importantly, are they truly safe for us to eat?
Food policy expert Professor Marion Nestle joins me to ex...
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August 13, 2026 • 59 mins
There's a hidden fat that matters more for your health than your weight. This is visceral fat: it wraps around your organs, raises your risk of heart disease and cancer, and builds up even in people who look slim and healthy.
In today’s episode, Professor Jimmy Bell, a world-leading expert in measuring visceral fat, explains how we can shrink this dangerous belly fat in just 12 weeks.
Jimmy explores why two peop...
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August 11, 2026 • 13 mins
Today we’re talking about sleep.
The more scientists study sleep, the clearer it becomes that it’s not just about resting our bodies - it’s much more than that. In fact, sleep is the foundation upon which a healthy diet, exercise, and overall wellbeing are all built upon.
So what happens when that foundation is shaky?
Recent research suggests that poor sleep quality may significantly increase your risk of heart...
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Why can’t you lose weight, and why do modern diets fail?
Today, Harvard professor Daniel Lieberman explains how evolution shapes hunger, body fat, food cravings, and modern food mistakes. You will learn why eating well can feel so hard in today’s food world.
Using themes from Daniel’s new book, Fed Up: What Evolution Reveals about Food, Diet and Eating Well, we explore how our modern food environment explains we...
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August 4, 2026 • 16 mins
Today we’re talking about vitamins.
Walk into any pharmacy or supermarket and you’ll find a shelf stacked with brightly coloured jars promising better immunity, stronger bones and sharper minds. Of course, I’m talking about vitamin supplements.
But despite looking like medical products, supplements aren’t held to the same rigorous testing standards as medicines. So how much of what they promise is actually...
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