ZOE Science & Nutrition copertina

ZOE Science & Nutrition

ZOE Science & Nutrition

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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.Copyright 2024 ZOE Igiene e vita sana Scienza
Episodi
  • Inside Tim Spector’s weekly food shop - 6 grocery rules to lower your blood pressure, cholesterol, and heart disease risk | Prof Tim Spector & Prof Sarah Berry

    Inside Tim Spector’s weekly food shop - 6 grocery rules to lower your blood pressure, cholesterol, and heart disease risk | Prof Tim Spector & Prof Sarah Berry
    Sep 24 2026
    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 diet, and why your daily staples, like bread, matter more than the occasional treat. By the end of this episode, you'll know exactly what to reach for on your next shop, and what to leave on the shelf. How many "healthy" scams are sitting in your basket? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:20 Why supermarkets stock 30,000 products (and why that's bad for you) 08:10 Is low-fat food actually healthy? A nutrition scientist explains 11:39 Why 'sugar-free' labels should make you suspicious 14:48 Why this professor avoids gluten-free food (unless you need it) 16:40 The protein label that tricks 70% of shoppers into buying junk food 19:27 How a cheap dairy waste product got rebranded as a health food 21:59 How many ingredients are really in a bag of Pringles? 24:37 The 30-second trick to spot ultra-processed food at the shop 27:33 How to tell a healthy granola from a fake one 29:24 Is cheese actually bad for your heart? Doctors got this wrong 33:37 The snack swap that cut heart disease risk by 30% in a real study 38:36 The 6 everyday foods that matter most for your long-term health 41:08 The simple fiber-to-carb ratio for picking a healthy bread 43:43 The 'unhealthy' breakfast a nutrition scientist admits to craving 46:47 Switching to whole grain could lower your risk of dying early 49:42 The label trick that makes fake kefir look healthy 50:07 What to check on a kombucha label before you buy it 52:51 Why 30 plants a week beats the old '5 a day' rule 53:42 The 'diversity jar' hack for hitting 30 plants a week fast 55:45 The pantry staple that quietly boosts your plant count 57:10 The most underrated vegetable for lowering blood pressure 59:56 The 6 rules two nutrition scientists use to shop for food 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Mentioned in today's episode The effect of snacking on nuts on heart health, The American journal of clinical nutrition (2020) Low fat diets for long-term weight loss, The Lancet (2015) Wholegrain consumption and all cause mortality, BMJ (2016) ZOE Snacking Study Episode transcripts are available here.
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    1 ora e 3 min
  • Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay

    Most replayed moment: What your wearable is really telling you | Dr Malcolm Finlay
    Sep 22 2026
    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 to turn confusing metrics into meaningful action. helping you adjust your training, manage stress, and make smarter decisions for your health. 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE Follow ZOE on Instagram. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health 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 here. Episode transcripts are available here.
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    15 min
  • Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison

    Is your gut the secret to anti-aging? 6 science-backed ways to boost your bone strength, muscle, and balance | Prof Elaine Dennison
    Sep 17 2026
    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 bones are key to living more healthy years, and why declining bone health isn’t inevitable. Elaine explains why it’s not just about avoiding broken bones, but about learning to understand one of the most important living tissues in your body. By the end of the episode, you’ll know exactly how to protect your bones so they can look after you now and for many years to come. Could your bones be the missing anti-aging link you’ve been missing? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 03:05 Are your bones dead tissue? The truth about bone biology 08:08 Peak bone mass: the age your bones stop getting stronger 11:06 What is osteoporosis? The condition you won't feel coming 14:01 Spinal fractures and death risk: what the research shows 15:53 What does osteoporosis do to your bones? The honeycomb explanation 17:46 Fragility fractures: why older adults break bones from a simple fall 20:02 Bone marrow function: what your bones do for your immune system 22:48 The gut-bone axis: how gut health affects bone health 27:01 Does stress affect bone health? The cortisol connection 29:45 Is alcohol good or bad for bone health? The surprising answer 30:16 Does extra weight protect your bones? What the science says 32:13 GLP-1 drugs and bone health: the risk no one's talking about 33:21 Muscle loss and bone density: why they're linked 35:37 DEXA scan: the only way to know your bone density 39:06 Osteoporosis medication: how doctors treat bone loss 40:51 Best exercise for bone density: why walking isn't enough 42:54 How much calcium do you need a day for strong bones? 44:04 Vitamin D and bone health: why you need it to absorb calcium 45:41 Why vitamin D deficiency is common in sunny Australia 47:22 Does HRT protect your bones? The benefits and risks explained 48:31 Do weighted vests improve bone density? What the evidence shows 49:44 How to improve bone health: the first steps to take 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Mentioned in today's episode The effect of Daily30 on Gut Health, Energy Levels, and Hunger in Healthy Adults, Cambridge University Press (2026) Mortality Rate in Patients with Vertebral Compression Fractures, Geriatric orthopaedic surgery & rehabilitation (2023) The Influence of the Mediterranean Diet on Bone Health, Nutrients (2023) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    55 min
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