ZOE Science & Nutrition

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.