ZOE Science & Nutrition

• ZOE’s best health tips of 2025 - Part 1.

  This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable. From gut health breakthroughs to simple food habits that spark real change, these clips highlight the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better. Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 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 Intro 02:20 A wake-up call for change 04:20 The mindset shift that saved a life 08:30 Why your body is silently inflamed 12:20 The chemical that cools inflammation 14:40 The simple trick that unlocks broccoli’s benefits 17:00 The fermented food discovery that shocked researchers 19:20 The truth about autophagy everyone gets wrong 21:30 How to get fasting benefits without starving yourself 23:40 Can fasting really reverse biological age? 25:50 Dementia starts decades before symptoms 28:10 One diet’s astonishing impact on Alzheimer’s risk 30:20 The nutrient your brain literally can’t function without 32:40 The biggest drink trend of 2025 - and why it matters 34:50 The 900-year secret behind matcha’s power 36:40 Why matcha feels different from coffee in your brain 38:30 The nutritional showdown: matcha vs coffee 40:10 The bedtime twist nobody expects about matcha 41:10 The perfect first-time matcha recipe 41:55 How to get matcha’s full benefits (and avoid a common mistake) 42:20 Final takeaway for 2026 📚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 Ferment 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  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode MIND diet slows cognitive decline with aging, A&D (2015) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024) Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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• Recap: Is it time for you to try fasting? | Dr Valter Longo & Tim Spector

  Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life. 🌱 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 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 Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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• Healthier holiday eating with smart food swaps | Dr Federica Amati

  Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction. Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table. This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite. Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 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. Recipes mentioned: Roasted Aubergine Traybake Juno’s Lasagne Super-simple kefir dressing Timecodes 00:00 Intro 01:13 Do we really need a detox? 02:19 Quick-fire myths: What’s truly bad at Christmas? 10:27 Can one indulgent day really damage your gut? 11:46 The foods that harm your gut most 13:20 What actually happens to your gut when you overeat for weeks? 15:13 Can you still eat mince pies guilt-free? 16:57 Does sugar really make kids hyperactive? 18:54 Why sugary drinks cause a post-Christmas health crash 21:14 Is eggnog the worst festive drink? 23:05 The truth about detox products 25:02 The evidence-based reset after Christmas 27:55 Why Zoe focuses on gut health first 29:52 Should you restrict food after Christmas? 31:39 The easiest way to eat better without trying 33:24 Healthy swaps that still feel festive 36:48 The global festive foods that support your gut 39:10 The surprising link between houses and gut health 41:55 Christmas stress, family arguments & the gut 44:55 Should you feel guilty about Christmas indulgence? 46:12 How bad is Christmas for your health? 46:25 Are we being manipulated by Christmas food marketing? 46:38 Coca-Cola changed Christmas?! 📚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 Ferment 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  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995) Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994) The ZOE BIG IF Study, MDPI (2024) Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024) Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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• Recap: The truth about artificial sweeteners | Eran Elinav & Tim Spector

  Today we’re diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health. In this episode, I’m joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome. 🌱 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 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 Ferment 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  Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here

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• Sleep, stress and exercise: your longevity toolkit | Kayla Barnes-Lentz

  Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life? Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage. For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals.  As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now? Unwrap the truth about your food 👉 ⁠Get the ZOE app  🌱 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 Intro 01:47 Biohacking, longevity - or something else? 03:50 The moment food changed Kayla’s health 11:02 Why women need personalised longevity science 14:03 Is longevity worth the lifestyle cost? 16:56 Why women were excluded from research 19:30 How alcohol affects sleep (and the shocking tracking data) 21:44 The history of extreme self-experimentation 23:58 What’s worth testing? 26:41 The wildfire moment that changed everything 28:52 Plasma filtering and toxin removal 31:22 Forever chemicals and microplastics 33:06 30 supplements a day - smart or risky? 36:19 Supplement stacking dangers 38:59 Why oral health matters for ageing 40:44 The sleep routine that rewires biology 42:51 Why women may need more sleep 44:56 Why exercise may be the closest thing to a longevity pill 46:39 The mistake women make with exercise timing 48:52 Bone density, pelvic floor and overlooked essentials 50:19 Kayla’s full diet - and why she eats 50 plants a week 52:41 Fermented foods, fibre and mindful meals 54:26 If you do one thing - start here 56:16 The goal: Longevity with quality of life 📚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 Ferment 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  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025) Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024) Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

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