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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.

ZOE Science & Nutrition

The menopause transition can bring unexpected challenges — the effects can significantly impact daily life and long-term health.
Dr. Mary Claire Haver is a board-certified gynaecologist and a menopause specialist. She's helped thousands of women in perimenopause and menopause to realise their health goals. In today’s episode, she joins Jonathan and ZOE's Chief Scientist Dr. Sarah Berry to shed light on what to expect during these life stages.
Sarah and Mary Claire describe practical strategies for managing symptoms, critical conversations to have with healthcare providers, and how to advocate for yourself effectively in medical settings.
🌱 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
Learn how your body responds to food 👉 zoe.com/podcast for 10% off
Follow ZOE on Instagram. 
Timecodes:
00:00 Introduction
01:33 Quickfire questions
05:53 There is a lack of menopause training in medical school
07:02 Most women are going into menopause blind
07:43 Why menopause symptoms vary
09:30 The hormonal ‘zone of chaos’
11:45 ZOE PREDICT data on menopause symptoms
13:36 How long do perimenopause symptoms last?
17:52 Perimenopause at age 35?
18:34 Why hormone tests are worthless
20:53 The risk of chronic disease after menopause
24:53 Why does menopause increase hunger?
28:39 Why medicine and research is male-dominated
32:34 How to talk to your doctor about menopaue
34:12 Pregnancy research - 10x more extensive than menopause research!
35:14 Mary Claire’s toolkit of strategies for menopause
36:34 What are the long-term health benefits of hormone replacement therapy?
38:36 Is HRT safe for most women?
42:47 Brand new ZOE study results: diet and menopause
49:16 Top 3 tips to help with symptoms
54:34 What is ‘frozen shoulder’ and how can you treat it?
📚 Mary Claire's book
The New Menopause

📚 Books from our ZOE Scientists

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Mentioned in today's episode

Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association in Circulation

The controversial history of hormone replacement therapy in Medicina

Dr. Vonda Wright’s website

Have feedback or a topic you'd like us to cover? Let us know here
Episode transcripts are available here.

Your new menopause toolkit with Dr. Mary Claire Haver & Dr. Sarah Berry

We often associate depression with withdrawal and low energy - but what if it hides behind a packed schedule and staying busy? Board-certified psychiatrist Dr. Judith Joseph joins Professor Sarah Berry to explore high-functioning depression.

Dr. Joseph explains how depression gets missed by medical professionals, explaining what’s really happening in the brain. She shares how traditional definitions of depression often overlook people who appear to be coping, leading many to go undiagnosed and unsupported.

We discuss how a busy, high-achieving lifestyle can actually mask the symptoms of depression - and even perpetuate it. Dr. Joseph, the first psychiatrist to run a lab focused on high-functioning depression, shares her latest findings on its causes, signs, and long-term impact. ZOE’s Chief Scientist Prof. Sarah Berry explains how food and the gut microbiome may hold the key to reducing these symptoms.

If this sounds familiar, Dr. Joseph introduces a quick self-test to help identify high-functioning depression - and outlines five practical strategies to begin healing, and Sarah gives you the foods that could help.

🥑 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

01:55 Quickfire questions

03:55 How depression has changed

05:34 Do you have Anhedonia?

10:05 What is high functioning depression?

12:22 3 categories you should understand

14:48 The risk of being busy all the time

17:55 How to cultivate joy and purpose

18:28 Why men are at increased risk

21:38 What is trauma?

24:14 Is depression influenced by what we eat?

26:23 Gut microbiome and brain health

27:43 You need these brain foods

30:55 How to beat stress eating

33:50 Try this trick when you eat

36:49 The power of slowing down

Get Dr Judith’s new book: UK | US

📚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 

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Signs you may have high-functioning depression – and 5 ways to fix it | Dr. Judith Joseph and Dr. Sarah Berry

Today, we’re diving into an important and growing health concern: colon cancer.

Recent studies show that cases of colon cancer are becoming increasingly common in younger adults. In fact, the rate has doubled among people under 50 since the 1990s, prompting doctors to lower the recommended age for screening.

So what can we do to protect ourselves and our loved ones?

I’m joined by Harvard Medical School professor, Dr. Andy Chan, to talk about the importance of colon cancer screenings and how changes to our diet could help reduce the risk of this disease.

Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 

🌱 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 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

Recap: How to combat colon cancer | Dr. Andy Chan

Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth.
If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more. 
He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well. 
In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition. 

Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide 
Timecodes:
00:00 - Intro
00:10 - Topic introduction
02:33 - Quickfire questions
03:19 - Has Tim changed his opinion on anything while writing his new book?
03:55 - Tim’s new book: Food for Life
05:41 - Today’s topic: 5 foods Tim got wrong
06:55 - #1: Bread
10:16 - What has Tim’s opinion changed about bread?
12:23 - #2: Personalization
15:15 - How has Tim’s breakfast changed?
22:05 - #3: Milk
25:04 - Skim milk vs whole milk
27:48 - What kind of milk does Tim have?
29:43 - #4: Mushrooms
32:37 - #5: Ultra-processed foods
40:30 - Summary
42:17 - Will Tim write another book?
42:49 - Goodbyes
42:53 - Outro
Pre-order Tim’s book here.
Episode transcripts are available here.
Check the trial mentioned in today’s episode here. 
This podcast was produced by Fascinate Productions.

5 foods I got wrong - Tim Spector

Are you ever intimidated by spices? Unsure what spice to add to which meal? If so, you might be missing out on some incredible health benefits! Spices are packed full of polyphenols which means they offer our body something really unique. Oh, and they taste great too.

So how can we introduce more spices into our meals?

Kanchan Koya is here to share the science of spices and show us how easy it is to make them a staple of our cooking.

🥑 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

Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya

Artificial sweeteners are everywhere. They hide in cereal, salad dressing – even in health foods. But are they really a guilt-free way to satisfy your sweet tooth? Or is it naive to think that – because they’re zero calorie – they’re free of consequence?
New research shows there is a consequence. And it could be massive. Artificial sweeteners may disrupt the delicate balance of bacteria that live in your gut. You could see ripple effects like chronic disease, weight gain and a weakened ability to process real sugar.
Today’s guest is at the forefront of this research. For the last decade, Dr Eran Elinav led breakthroughs on the science behind popular sweeteners. He leads The Institute for Microbiome Research at the Weizmann Institute of Science. He’s published over 100 publications in leading scientific journals. And his lab is on the cutting-edge of gut microbiome research. 
We’re also joined today by Tim Spector. Tim is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and my scientific Co-Founder at ZOE. 
You’ll finish today’s episode knowing what's in your sweetener, how it’s affecting you, and where to turn to satisfy your sweet tooth. 
🥑 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 truth about artificial sweeteners
01:49 Quick fire questions
04:03 Tim's self-experiment
07:40 What is an artificial sweetener?
09:47 Examples of popular sweeteners
10:45 Detrimental effects of sugar on your health
13:11 Sugar's impact on gut health
16:30 Which factors affect the gut microbiome?
18:44 Full Fat Coke vs Diet Coke
21:05 Do diet drinks help weight loss?
26:00 Calorie restriction diets
28:01 Sweeteners and diabetes risk
35:50 Why your microbiome is a chemical factory
42:15 Not all sweeteners are created equal
49:00 The WHO's view on sweeteners
52:30 Practical advice on chemicals in food
55:05 How to transition off sweet drinks

📚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
Artificial sweeteners induce glucose intolerance by altering the gut microbiota (2023), published in Nature
Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance (2022), published in Cell
Acute and two-week effects of neotame, stevia rebaudioside M and sucrose-sweetened biscuits on postprandial appetite and endocrine response in adults with overweight/obesity-a randomised crossover trial from the SWEET consortium (2024), published in EBioMedicine
The contentious relationship artificial sweeteners and cardiovascular health (2023), published in The Egyptian Journal of Internal Medicine

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector

Navigating the twists and turns of menopause can be a challenge. Hormone fluctuations bring about significant changes in your body - including how it responds to exercise.
So, how can you adjust your workout routine to best support your body through this change?
Exercise physiologist Dr. Stacy Sims tells us how we can optimise fitness during this unique stage of life.

🥑 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

Recap: Change how you exercise during menopause | Dr Stacy Sims

Let’s take a look back at our best episodes of 2024. We had an incredible lineup of guests this year who shared a huge range of actionable tips on improving your nutrition and gut health. 
A lot of what we learned might surprise you. Like the beverage you’re probably drinking every day that we thought was bad for us? Turns out it can actually be super beneficial. Or that what counts as a plant is actually so much more than just fruit and veg. Not forgetting the topic we’ve shattered the taboo on - which made our celebrity guest emotional. 
You’ll finish this episode equipped to tackle your post-Christmas slump and feel energised to build new habits with ZOE in 2025. 

🥑 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
01:41 Build healthy food habits
08:15 Eat more plants with Hugh Fearnley-Whittingstall
17:20 Reduce dementia risk
21:20 Is coffee healthy?
24:40 Why you need more olive oil
33:30 Our special guest!

📚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 👇

Habits with James Clear | Spotify or Apple

Hugh Fearnley-Whittingstall | Spotify or Apple

Dementia | Spotify or Apple

Coffee | Spotify or Apple

Olive oil | Spotify or Apple

Davina McCall | Spotify or Apple

Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.

ZOE's best health tips of 2024 - Part 1

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.

ZOE's best health tips of 2024 - Part 2

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.

How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry

While researching for his bestselling book, Food for Life, Tim dug deep into the new science around UPFs. We used to think they were unhealthy because of their high salt, fat and sugar levels. But there’s much more to the story. 
Tim helps us navigate our UPF-filled grocery stores to eat healthier, and explains what he got wrong about a food group he'd previously overlooked... the humble mushroom.

Learn how your body responds to food with ZOE 👉 start here

📚 Books from our ZOE Scientists:

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

Recap: What Prof. Tim Spector got wrong about Mushrooms and UPFs

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