ZOE

How to live longer: You NEED these 6 things every day to cut your risk of cancer & dementia

63K views · 1d ago · 59:00

What does a healthy daily routine really look like? In this episode, world-leading nutritionist Dr Federica Amati shares what she eats in a day, from breakfast to dinner, and her six everyday habits that may lower your risk of cancer, dementia and help you live longer. No 4am alarms, cryotherapy chambers, or other protocols - you’ll learn simple tips and trends you can skip.

Topics: The "perfect" daily routine: does it actually exist? · Circadian rhythms: what your hormones expect every 24 hours · The 6 lifestyle habits that prevent 80% of chronic disease · Why sleep scientists want to scrap the clock change · Coffee on an empty stomach: science vs. social media myths · Is eating the exact same breakfast every day bad for you?

Top heart doctor: Don't learn this too late! 5 foods you MUST eat to live longer

223K views · 1w ago · 1:01:17

Can using food as medicine protect your heart health, prevent chronic disease, and help you live longer? In this episode, leading cardiologist and Director of the Food is Medicine Institute, Dr Dariush Mozaffarian, explains how modern diets increase your risk of heart attacks and why standard medical advice often falls short.

Topics: Can food reverse disease? · Is a poor diet deadlier than smoking? · Why the foods you're missing may harm you more than junk food · Could diet prevent half of all heart attacks and strokes? · Can diet reverse gut problems in months? · Why diet-related disease exploded in just 35 years

Your diet is speeding up brain decline! The shocking link between sugar and memory loss.

144K views · 2w ago · 1:04:39

Can what you eat protect your memory, ease brain fog, and lift your mood? For a long time, we thought the brain was separate from the rest of the body. It's easy to assume that mood, energy, and memory have little to do with what's on your plate.

Topics: Can a poor diet raise dementia risk by 3x? · Why better gut health shows up in your brain first · Gut-brain connection explained: the vagus nerve is 80% gut to brain · Is the “chemical imbalance” theory of mental illness wrong? · What a week of fried chicken does to your brain · How a gut-friendly diet sends calming signals to your brain

Losing muscle? Protein isn’t enough (do THIS 3x a week instead)

324K views · 3w ago · 1:01:01

How do you build muscle and stay strong as you age? For most of us, muscle loss starts in our 30s. It’s easy to think that you can combat this and stay strong into old age by strength training and eating plenty of protein.

Topics: The protein paradox: why more isn't always better · Why muscle matters for healthy aging, not just the gym · The hidden organ: how your muscles talk to your body · Why it gets harder to keep muscle as you age · Can you have a 20-year-old's muscles at 70? · Can muscle loss increase your risk of cancer?

The truth about chronic inflammation, fatigue, pain - and 7 ways to fix it

750K views · 4w ago · 59:03

Most of us think of inflammation when an ankle swells or a cut turns red. It’s our body’s immune system, and without it, we couldn't fight infections or repair injuries. But when it stays switched on, this chronic inflammation can drain your energy, can affect your health over the years, and even lead to heart disease. Eventually, 1 in 3 of us will develop an inflammatory disease.

Topics: Can chronic inflammation shorten your life? · Why 1 in 3 people will get an inflammatory disease · When inflammation turns from healing to harmful · Why does your immune system now damage your heart and brain? · Why does chronic inflammation make you so tired? · The link between depression and inflammation explained

The most harmful foods you should never eat - 6 foods to eat instead

188K views · 1mo ago · 1:01:53

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.

Topics: The 3 food label words that are basically marketing tricks · Why supermarkets stock 30,000 products (and why that's bad for you) · Is low-fat food actually healthy? A nutrition scientist explains · Why 'sugar-free' labels should make you suspicious · Why this professor avoids gluten-free food (unless you need it) · The protein label that tricks 70% of shoppers into buying junk food

The bone expert: THIS increases your risk of death! Fix it before it’s too late

231K views · 1mo ago · 54:54

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.

Topics: Why a broken hip can be so dangerous · Are your bones dead tissue? The truth about bone biology · Peak bone mass: the age your bones stop getting stronger · What is osteoporosis? The condition you won't feel coming · Spinal fractures and death risk: what the research shows · What does osteoporosis do to your bones? The honeycomb explanation

The high-risk foods Professor Tim Spector AVOIDS at all costs

160K views · 1mo ago · 1:12:43

Are some of your "healthy" foods actually high-risk ultra-processed foods? For decades, nutrition advice seemed relatively straightforward. Eat less sugar. Less salt. Less saturated fat. Then it all fell apart. In today’s episode, we examine the research that has forced us to rethink what makes food harmful in the first place.

Topics: How ultra-processed food makes you overeat without noticing · The biggest myth about spotting ultra-processed food · How much of your diet is actually ultra-processed · Why people ate 500 more calories on ultra-processed food · The study that changed how scientists see ultra-processed food · The hidden artificial sweeteners nobody noticed they were eating

The secret to coping with stress - how to protect your brain and feel calmer now

104K views · 1mo ago · 59:05

Growing up, many of us were taught to just stay calm and carry on - as if stress was all in the mind, with no real effect on the body. But chronic stress can change your brain, raise your risk of heart disease, and even shorten your life.

Topics: Why chronic stress makes you die younger · Should you be aiming for zero stress? · Inside your fight-or-flight response · Can stress actually cause a heart attack? · Why your stress response won't switch off · Why stress eating isn't a willpower problem

The "HEALTHY" foods you SHOULD NOT eat to protect your heart & live longer

174K views · 2mo ago · 52:43

Is fat good or bad for your heart? For decades, we blamed fat and cholesterol for clogged arteries and heart attacks. Now you choose low-fat yogurt to protect your heart, while others cook with beef tallow. In this episode, Dr. Alice Lichtenstein, a world-leading expert on dietary fat and heart health, helps settle the debate.

Topics: Is fat good or bad for your heart? · The most common myth about fat, busted in one word · What fat actually is, and why your body needs it to survive · Why butter and beef tallow turn solid at room temperature · How saturated fat raises your risk of heart disease · Heart attack or stroke: which one saturated fat actually raises

You’ll NEVER reverse insulin resistance until you FIX THIS...

194K views · 2mo ago · 55:29

1 in 4 people have insulin resistance, which quietly raises your risk of heart disease and cancer, often without any change in your blood sugar. And most of those who have it have no idea. It can remain completely hidden for years, with no obvious symptoms and no warning signs... But it can be reversed.

Topics: Why insulin might be the most important hormone in your body · What happens if your body stops making insulin · Why not having insulin used to be a death sentence · What happens to your brain when blood sugar drops too low · Why "just lower your insulin" advice can backfire · The shaky, sweaty feeling an hour after eating, explained

The fastest way to burn dangerous visceral fat - supermodels have more than sumo wrestlers!

250K views · 2mo ago · 58:16

There's a hidden fat that matters more for your health than your weight. This is visceral fat: it wraps around your organs, raises your risk of heart disease and cancer, and builds up even in people who look slim and healthy.

Topics: Can you look thin and still be fat on the inside? · The DEXA scan result that didn't match how thin he looked · Why your body composition can get worse even while your weight stays the same · What does it actually mean to be "skinny fat"? · The real reason some people end up "skinny fat" · Why people carrying more fat might actually be happier

Harvard Professor: The 3 reasons your diet will fail & what to do about it

90K views · 2mo ago · 52:08

Guest: Harvard Professor

Why can’t you lose weight, and why do modern diets fail? Today, Harvard professor Daniel Lieberman explains how evolution shapes hunger, body fat, food cravings, and modern food mistakes. You will learn why eating well can feel so hard in today’s food world.

Topics: Why your body fights weight loss · The 3 reasons evolution changes what you eat · Why supermarkets make healthy eating harder · Why sugar and fat are so hard to resist · Are humans really fatter than hippos? · Why your brain burns so much energy

How to cut your heart disease, dementia and cancer risk with 12 everyday foods

151K views · 3mo ago · 1:00:24

Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers? The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fibre is making an unexpected comeback.

Topics: Can a high-fibre diet be cheap and delicious? · Why the protein craze may be distracting us · How fibre may lower your disease risk · How much fibre do you actually need? · Why low-fibre food can leave you hungry · What 30g of fibre actually looks like

The 5 foods you’re eating every day that are more HARMFUL than sugar

172K views · 3mo ago · 1:00:02

How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out. In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to reduce the impact. They also explore how sharp blood sugar spikes and dips may affect hunger, energy, inflammation and long-term health.

Topics: Sugar isn't the problem you think it is · If fruit is full of sugar, why is it good for us? · What really happens after you drink a sugary drink? · Why sugar leaves you hungry a few hours later · The blood sugar dip that makes you eat 320 extra calories · The surprising link between sugar and inflammation

Eat your ice cream! The 6 rules you really need for a long and healthy life

114K views · 3mo ago · 1:01:57

What really helps you live a long, healthy life? Can healthy ageing be as simple as a few everyday habits? In this episode, Dr. Ezekiel Emanuel, world-leading oncologist, bioethicist and World Health Organization adviser, shares six rules from his book Eat Your Ice Cream ( that may help lower your risk of dementia, heart disease, cancer and early death.

Topics: Why more exercise may not help you live longer · The book that made a leading doctor furious · Why wellness culture thrives when life feels out of control · What the wellness industry gets wrong about longevity · Are peptides and supplements dangerous? · How much alcohol is safe to drink?

The evolution expert: Are you really eating like our ancestors? Ancient evidence vs modern diets

43K views · 3mo ago · 57:33

We all want to eat healthier. The Paleo diet promises exactly that: eat like our ancestors, avoid modern foods, and improve your health. But does it really support your gut, heart and long-term health, or is the story more complicated?

Topics: Did ancient humans really eat mostly meat? · What does Paleolithic actually mean? · How scientists know what ancient humans ate · What ancient teeth reveal about diet · Why there was no single Paleo diet · The myth that ancient humans just ate meat

How to build a better brain: Your doctor won't mention THIS for mood, memory and dementia

139K views · 4mo ago · 1:01:12

Can food improve brain health, memory and mood? In this episode, Prof Felice Jacka and Prof Tim Spector explore how diet, the gut microbiome and fermented foods may affect your mood, brain function and dementia risk. Drawing on clinical trials and research involving more than 10 million people, they explain why what you eat could have a much bigger impact on your brain than most people realise, and what the latest science suggests you can do about it.

Topics: Can fermented foods really change your brain? · Why beans may boost mood more than cake · Can diet reduce your risk of depression? · Can changing your diet put depression into remission? · How does the gut microbiome affect the brain? · Can gut microbes transfer depression symptoms?

Tim Spector: They're fooling you! The 3 nutrition scams he wants banned | Live Audience Q&A

147K views · 4mo ago · 1:04:50

Guest: Tim Spector

How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can use today.

Topics: Your biggest nutrition questions answered live · The first-ever live ZOE podcast · How long does it really take to improve your gut microbiome? · Can you feel healthier before your gut microbiome changes? · Which foods should you always buy organic? · Are oats actually healthy?

The Nutrition Doctor: “You’re at risk of becoming malnourished!” How to avoid Ozempic's hidden risks

51K views · 4mo ago · 1:01:28

Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset ( explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health.

Topics: The biggest Ozempic mistake people make · What Ozempic actually does inside your body · Are Ozempic and Mounjaro really miracle drugs? · Ozempic vs Wegovy vs Mounjaro: what’s the difference? · The step almost everyone skips before starting GLP-1s · Why do some people get worse Ozempic side effects?

Doctors are ignoring the root cause! What inflammation is really doing to your mind and body

93K views · 4mo ago · 56:12

Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia? Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King's College London and a leading voice in brain research, explores why feeling low, emotionally flat, foggy or exhausted may not always be “all in your head”.

Topics: Can inflammation cause depression and anxiety? · Why we hide low mood and stress · Why mental health is not just mental · Are antidepressants missing the root cause? · Why psychiatry treats symptoms, not causes · Can gum disease change your mood?

The fungi scientist: The #1 mistake you're making when eating mushrooms for health

99K views · 4mo ago · 56:47

Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better gut health, brain health, immune health, and lower cholesterol.

Topics: How mushrooms unlock vitamin D · Are mushrooms closer to humans than plants? · What is a mushroom, really? · Why we’re eating more mushrooms now · The hidden nutrients inside mushrooms · Can mushrooms boost vitamin D?

Michael Pollan: The TRUTH about junk food and why you can’t stop eating

76K views · 5mo ago · 51:56

Guest: Michael Pollan

If you feel like you can’t stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food. Michael Pollan, one of the world's most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. Together, they explore why foods high in sugar, salt, and fat can feel so hard to resist, and what we can do to fight back.

Topics: Can ultra-processed food hijack your brain? · How monoculture changed modern food · Are we basically made of corn? · The 3 ingredients engineered to drive cravings · Why ultra-processed food keeps you hungry · Why governments subsidize junk food

10 million deaths a year! Why did we stop using the one treatment that still works?

615K views · 5mo ago · 55:42

That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today’s episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your gut microbiome.

Topics: Antibiotic resistance could kill 10 million people a year · The gut viruses scientists say we need to survive · There are more gut viruses than stars in the universe · The billion-year war happening inside your gut · The hidden system controlling your microbiome · What healthy microbiomes have that unhealthy guts lose

#1 Allergy Doctor: The REAL reason your allergy symptoms are getting worse

94K views · 5mo ago · 1:02:18

Allergies have tripled - with hay fever, seasonal allergies, eczema and food intolerances now affecting millions of people. But why are allergy symptoms getting worse, and what does gut health have to do with it? In this episode, Adam Fox, a world-leading allergy Professor at King’s College London, explains why allergies may be rising so fast, why many beliefs about allergies are wrong, and what new science reveals about your immune system, skin and gut.

Topics: Allergies have tripled - scientists think this may be why · Why peanut allergies became so common in children · Why allergies are different in every country · The hidden link between eczema and food allergies · Your gut and skin train your immune system differently · What eczema actually does to your immune system

Stop boosting your immunity - it will turn against you! 4 things to do instead

246K views · 5mo ago · 1:00:43

What if boosting your immune system is the wrong goal? Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead?

Topics: Does sugar trigger immune disease? · Why being sick feels like failure · The problem with only treating the gut · Why your body is not broken · When your immune system gets overprotective · The virus may not cause your symptoms

The obesity expert: 3 shocking truths about Ozempic side effects, and how to avoid them

70K views · 6mo ago · 56:23

Guest: Dr Ania Jastreboff

GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them? In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book Enough: Your Health, Your Weight, and What It's Like To Be Free ( co-authored with Oprah Winfrey.

Topics: Can GLP-1 drugs do more than weight loss? · What these drugs are really treating · The hunger problem nobody could name · The diabetes side effect that changed everything · Why Ozempic isn’t just “more GLP-1” · Why Mounjaro works differently to Ozempic

The 3 foods you're eating daily that fuel cancer growth | Dr William Li

960K views · 6mo ago · 1:02:38

Guest: Dr William Li

You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences?

Topics: 10,000 cancer cells form every day · Almost everyone has microscopic tumours · We all have cancer right now? · Why most cancer cells stay harmless · The hidden trigger that fuels cancer growth · What makes cancer turn deadly

5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!)

46K views · 6mo ago · 48:52

Watch “The Gut Health Challenge” on YouTube Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat? In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.

Topics: Can diet alone transform your health in 6 weeks? · Why you can feel exhausted despite doing everything right · The test results that didn’t match how you feel · Why your symptoms may show before your blood tests · ‘Normal’ results... but still feeling terrible · The hidden gut problem behind low energy

6 Weeks To Fix Their Gut Health!

186K views · 6mo ago · 51:48

Start your gut health challenge Get 6 free recipes for a happier gut Six weeks. Three lives. Will it work? Most of us think we know what healthy eating looks like. But the reality is, the system makes it impossible - confusing labels, misleading marketing, and diets that leave us tired, low energy, and unsure what to eat.