121 episodes

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.

ZOE Science & Nutrition ZOE

    • Health & Fitness
    • 4.7 • 910 Ratings

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.

    5 things you can do now to reduce dementia risk | Professor Claire Steves

    5 things you can do now to reduce dementia risk | Professor Claire Steves

    How soon should we start taking our dementia risk seriously?
    In today’s episode of ZOE Science & Nutrition, Jonathan is joined by Prof. Claire Steves to explore the multifaceted world of dementia. They delve into the significance of dental health, genetics, diet, and physical activity — plus, they unpack the latest research — to give you practical strategies for preventing dementia.
    Claire is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust. She’s also a senior clinical lecturer at King's College London and deputy clinical director of the institution’s Department of Twin Research and Genetic Epidemiology where she leads research on the characterization of physical and mental aging traits and frailty.
    If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
    Get the FREE ZOE gut health guide — download here
    Follow ZOE on Instagram.

    Timecodes:
    00:00 - Introduction
    01:26 - Quickfire questions on dementia
    02:42 - Main discussion: understanding dementia
    04:18 - Control over fate with dementia
    06:52 - Why older people get more fractures
    08:32 - Warning signs of dementia
    09:55 - Unique aspects of dementia
    12:12 - Cellular level discussion on dementia
    15:49 - Risk factors for dementia
    16:07 - Inheritance and dementia
    18:29 - High-risk factors for dementia
    19:15 - Fetal development and dementia risk
    21:47 - Brain reserves and mental health
    24:24 - New advances in dementia treatment
    30:47 - Medications and life expectancy
    33:21 - Diet and dementia prevention
    35:58 - The role of physical activity
    39:45 - Oral health and dementia
    42:10 - Social interaction and brain health
    44:02 - Diabetes and dementia
    45:36 - Women, HRT, and dementia
    49:09 - Recap: Types of dementia
    53:39 - Hearing aids and dementia prevention
    55:39 - Episode sign-off
    Studies related to today’s episode:
    Brain-age is associated with progression to dementia in memory clinic patients from NeuroImage Clinical
    Find our top 10 tips for healthier living: Download our FREE guide.
    Are you interested in a specific aspect of dementia? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
    Episode transcripts are available here.

    • 53 min
    Three ways to prevent diabetes with Professor Naveed Sattar

    Three ways to prevent diabetes with Professor Naveed Sattar

    In today’s episode, we’re talking about a disease so widespread that it touches nearly every family in some way: type 2 diabetes. It’s not just a health issue, it's a rapidly expanding crisis. And many people don’t know that they have it. 
    In the U.S. alone, 100 million people have prediabetes, and more than 37 million have type 2 diabetes, a chronic condition with life-altering effects.
    Prof. Naveed Sattar joins us to shed light on preventing, treating, and potentially reversing type 2 diabetes. 
    Naveed is a medical doctor and Professor of Metabolic Medicine at the Institute of Cardiovascular & Medical Sciences at the University of Glasgow. He’s one of the world’s top 1% most cited clinical scientists, and he’s worked on many clinical trials of lifestyle changes and drugs to prevent and manage diabetes. 
    Learn your diabetes risk score:
    If you’re in the U.K. click here. 
    If you’re in the U.S. click here.
    Get the FREE ZOE gut health guide — download here
    Follow ZOE on Instagram
    Timecodes:
    00:00 Introduction
    01:00 Topic introduction
    02:28 Quick fire questions
    05:33 What is blood sugar and why does it matter?
    07:15 What is insulin and what is its relation to blood sugar and diabetes?
    08:48 Why doesn't the body allow sugar to increase in the blood?
    10:45 What happens when somebody gets pre-diabetes or type 2?
    14:34 What is HBA1C?
    17:08 Why has there been such an increase in diabetes?
    23:05 How does muscle mass have any impact on diabetes?
    24:54 Are risks different between men and women?
    27:08 How does ethnicity come into this?
    31:04 What other personal risk factors are there?
    32:29 What are the symptoms of diabetes?
    33:53 When do these symptoms begin?
    35:09 What should you do if you have concerns?
    36:33 How to find out your own likelihood of risk
    38:34 How can we avoid getting diabetes?
    42:10 How can we combat genetic risk factors?
    44:26 Is it possible to lower blood sugar and reverse the effects of diabetes?
    47:18 What is the science behind the new drugs coming on the market?
    49:20 Summary
    53:39 Outro
    Mentioned in today’s episode: 
    Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label, cluster-randomised trial in The Lancet
    Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
    Episode transcripts are available here.

    • 54 min
    The truth about SIBO with Dr. Will Bulsiewicz

    The truth about SIBO with Dr. Will Bulsiewicz

    Do you know what SIBO is and how it could be affecting your health?
    In today’s episode, Jonathan and Dr. Will Bulsiewicz dive into the world of small intestinal bacterial overgrowth (SIBO), a condition that may underlie common health issues ranging from irritable bowel syndrome to brain fog. 
    Together, they tackle myths and share insights into SIBO diagnosis and treatment. Could rebalancing your gut microbiome be the answer you've been searching for?
    Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. B has won multiple awards and distinctions for his work as a clinician. 
    If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalized nutrition program.
    ZOE's FREE gut health guide - download it here.
    Follow ZOE on Instagram.
    Timecodes
    00:00   Introduction to SIBO
    01:01 What is SIBO?
    02:43 An overgrowth of bacteria
    03:41 SIBO Myth #1 debunked
    04:34 What is the link between SIBO and other diseases?
    06:12 What are the challenges with SIBO Testing
    06:48 Understanding testing methods
    07:08 Myth #2 debunked
    08:28 The issues with breath testing for SIBO
    11:38 What are the root causes of SIBO
    14:35 What is the impact of medication on SIBO?
    16:12 Dietary management and low FODMAP diet
    17:45 Probiotics and SIBO management
    18:00 Myth# 3 debunked
    19:55 Verdict
    Mentioned in today’s episode: 
    Fiber supplementation protects from antibiotic-induced gut microbiome dysbiosis by modulating gut redox potential from Nature Communications
    Our earlier podcast on the low-FODMAP diet 
    Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 
    Episode transcripts are available here.

    • 26 min
    Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

    Fitness routines for menopause with Dr. Stacy Sims - exercise for every stage

    Are you navigating the twists and turns of perimenopause and beyond? Traditional exercise advice often misses the mark for women in this phase, mostly because its source is research focused on men. 
    In today’s episode, we're joined by the acclaimed Dr. Stacy Sims, a leading expert on women's exercise science. Stacy delves into how menopause affects our exercise responses, and she offers strategies to adapt your fitness routine for optimal health during and after menopause.
    Ready to transform your approach to health and fitness? Tune in for expert insights and actionable tips.
    Dr. Stacy Sims is an exercise physiologist and nutrition scientist who researches exercise performance and nutrition with a focus on women’s health and performance. She holds a Ph.D. in exercise physiology and sports nutrition from the University of Otago, and she did a postdoc at Stanford, where she remains an adjunct faculty member. Stacy is also a research associate at the AUT Sports Performance Research Institute New Zealand.
    Follow Dr. Stacy Sims on Instagram, and find her podcasts here. 
    If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
    Follow ZOE on Instagram. 
    Get the FREE ZOE gut health guide — download here
    Timecodes:
    00:00     Introduction
    00:34     Quickfire questions
    03:39    Menopause and perimenopause explained
    08:23    What happens when oestrogen levels change?
    11:28    When does perimenopause start to happen?
    14:15    What is the role of exercise in menopause?
    17:00    What are hot flushes?
    20:20    How can exercise have a positive impact on menopause?
    21:57    What are the best exercises to do?
    25:20    You are NOT going to get bulky lifting weights!
    28:36    Alternatives to going to the gym    
    33:08    What is high-intensity training?
    41:32    What is the minimum exercise needed to have a positive health impact?
    47:27    How does fasted training affect women?
    51:36    Summary
    Mentioned in today’s episode:
    Hailey Happens Fitness
    Les Mills
    Train with Joan
    And these books by Dr. Stacy Sims:
    Next Level 
    Roar
    Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 
    Episode transcripts are available here.

    • 1 hr 1 min
    Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector

    Coffee's hidden health benefits with James Hoffmann & Professor Tim Spector

    Many of us love coffee, but we may not be aware of its health benefits. If you thought coffee was just a caffeine kick, think again.
    In today's episode, Jonathan, Prof. Tim Spector, and coffee expert James Hoffmann explore the intricate relationship between coffee and health. They uncover truths and myths about caffeine and describe coffee’s fascinating role in improving gut health.
    Tim also shares exciting news about soon-to-be published research. The topic: coffee and the gut microbiome. Plus, James brews coffee live in the studio and helps us understand the different coffee variants. He even dives into the world of coffee kombucha.
    James Hoffmann is an English barista, YouTuber, entrepreneur, coffee consultant, and author. He came to prominence after winning the World Barista Championship in 2007 and is credited as a pioneer of Britain's third-wave coffee movement.
    Tim is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 
    If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
    Find top tips for gut health from ZOE Science and Nutrition — download our FREE gut guide. 
    Follow ZOE on Instagram.
    Timecodes:
    00:00    Introduction
    01:50    Quickfire Questions
    04:24    Why are we all so obsessed with coffee?
    05:02    What are the health benefits associated with coffee?    
    06:40    There is a lot more fiber in coffee than you think
    09:47    The effects of caffeine and gender differences
    12:31    Why is coffee full of polyphenols?
    15:12     Tim’s new research teaser
    21:21    What is the health relationship between fiber, microbes and our bodies?
    27:32    Should we all start drinking coffee and should we choose decaf?
    31:52    Modern coffee is all about flavor
    33:03    Does the way that we make coffee impact our health?
    37:55    James explains his mini laboratory!
    43:42    Why is coffee not regulated in coffee shop chains?
    44:35 What's the best way to make coffee?
    44:40    Coffee #1 Filter Coffee
    47:10    Coffee #2 Decaf Coffee
    51:00    Coffee #3 Instant Coffee
    1:00:50  How does caffeine affect high blood pressure?
    1:05:36  Summary
    Mentioned in today’s episode: 
    How to Make the Best Coffee at Home by James Hoffman
    Editorial correction: James refers to chlorogenic acid as a polyphenol. We have since learnt that this is incorrect. Rather, it is a phenolic compound or a phenolic acid. James has shared this short video on his YouTube channel clarifying this: https://www.youtube.com/watch?v=IszQ2JR3Olc
    Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it. 
    Episode transcripts are available here.

    • 1 hr 9 min
    9 longevity practices: Secrets of the blue zones with Dan Buettner

    9 longevity practices: Secrets of the blue zones with Dan Buettner

    Do you want to live to 100? Dietary patterns, community, environment, and stress management play pivotal roles in longevity. From Sardinia's matriarchal villages to Okinawa's garden-rich diets, this episode takes us on a tour of insights. It's not just about living longer, it's about thriving.
    In today’s episode, Jonathan is joined by Dan Buettner and Prof. Tim Spector to discuss the secrets of a longer, healthier life. Together, they journey through the world’s blue zones, rare global hotspots where celebrating your 100th birthday is common. The guests also address the threats to these longevity havens and the decline of traditional diets.
    Dan Buettner is an American National Geographic fellow and New York Times bestselling author. He’s also an explorer, educator, and creator of the Netflix series “Live to 100,” which discovers five unique communities where people live extraordinarily long and vibrant lives.
    Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. He's also the author of Food for Life, his latest book on nutrition and health.
    If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.
    Gut health tips from ZOE Science & Nutrition: Download our FREE gut guide.
    Follow ZOE on Instagram.
    Timecodes:
    00:00 Introduction
    01:09 Quickfire questions
    02:33 What are Blue Zones?
    04:43 Why do people in Blue Zones live longer?
    06:48 What is a Centenarian?
    09:00 What are Blue Zone diets?
    11:49 Foods for longevity
    15:03 Why are these foods good for us?
    19:15 Why Blue Zone diets are seasonal and inexpensive
    22:30 Is eating meat 5 times a month healthy for us?
    27:42 Why are the Blue Zones disappearing?
    31:25 Blue Zone tactics to reduce stress
    36:02 Can stress reduce life expectancy?
    40:36 Why unconscious physical activity is best
    45:07 How can we make our lives more ‘Blue Zone’ like?
    47:23 The number one thing you can do to add years to your life is…
    48:53 Dan's stress reduction techniques
    51:39 What is Dan’s daily diet?
    53:16 Summary
    Mentioned in today's episode:
    Telomere shortening and the transition to family caregiving in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study from PLOS One
    Books and series from Dan Buettner:
    The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life
    The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth
    a...

    • 1 hr 3 min

Customer Reviews

4.7 out of 5
910 Ratings

910 Ratings

kcperrino ,

One of my favorite podcasts!

I love this podcast! The information is explained so well and easily understood. I absolutely recommend!!

BhawanaShukla ,

Exactly what I was looking for

I had been looking to learn about nutrition as we just had a baby and wanted to start well for him. This is an excellent resource and I appreciate Jonathan and Zoe team doing this. Thank you!

sbrown9479 ,

So much potential

The male host’s voice and cadence are hard to listen to. Wish he would not summarize what the guests say so much. I’ll give it one more try.

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