Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

🌱 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 We’ve been lied to about protein

04:05 Why protein is completely different from carbs and fat

09:05 The depressing age when you start losing muscle

14:45 Your muscles have a secret second job

17:25 Why food companies are suddenly adding protein to everything

22:25 The shocking protein intake that fuelled your biggest ever growth spurt

26:45 Why the 'optimal' amount of protein is so hard to define

33:05 The surprising truth about protein for building muscle

40:15 Most of us are already eating the 'optimal' amount of protein without trying

42:30 When eating more protein could actually be harmful

45:00 The ‘anabolic window’ myth debunked

48:50 Why 'animal protein is superior' is an outdated idea

51:16 The myth of ‘incomplete’ plant proteins

51:55 The ancient food secret our ancestors discovered all over the world

53:50 Is there an upper limit for protein in one meal?

57:25 My number one food for a high-protein breakfast

59:05 A simple pyramid for choosing the healthiest protein sources

59:55 The 'healthy' protein source that’s a class one carcinogen

01:02:55 When a protein bar is no healthier than a chocolate bar

01:04:30 Why your protein cookie could be reducing your healthy life years

01:06:20 My number one tip for health (and it’s not about nutrition)

01:08:50 The ideal daily protein target for most healthy adults

Studies:

Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition

Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition

Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity 

What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine 

📚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.

Today, we’re exploring the connection between your gut and your brain.

For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease.

So, have we been neglecting a vital piece of the brain health puzzle? 

Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis.

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

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain.

Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia.

We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements.

In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index."

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.

Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/

Timecodes

00:00 Do Omega 3s Really Protect Your Brain?

01:46 Are We Deficient in Omega 3?

02:15 Plant vs. Fish: Omega 3 Sources Explained

03:34 Are EPA & DHA Really "Essential"?

05:03 The Omega 3 Family Tree: ALA, EPA, and DHA

07:05 Plant Based Myth: Omega 3 Conversion Rates

11:00 The "Optimal" Omega 3 Level: Are You There?

12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat?

14:19 Are Omega 3s Only For Heart Health?

15:13 Why Fish Oil First Made Headlines

18:47 Why Are Omega 3s so Great for Your Heart

21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health

25:11 Omega 3s and Longevity

28:18 Omega 3s and Brain Health: The Latest Science

29:15 Dementia Risk: Omega 3 Levels in the Brain

30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression

32:41 EPA vs. DHA for Depression: The Surprising Findings

35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain?

38:40 Measuring Your Omega 3 Index: How to Get Tested

42:20 Mercury in Fish: Is it a Real Concern?

45:19 Farmed vs. Wild Salmon: What's the Difference?

48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric?

54:50 Vegan & Vegetarian Options: Algae Based Omega 3s

📚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

Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025

The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025,

Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, Nutrients
Fish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology

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

Episode transcripts are available ⁠here⁠.

🌱 Try our plant based wholefood supplement - ⁠Daily 30+⁠

Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth. 

This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.

In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years. 

A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds. 

*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 Do your scales lie about muscle?

00:34 Do muscles stop sugar spikes?

03:45 Why muscles are hormonal powerhouses

06:10 Can you reverse cell aging?

07:20 The dangers of high blood sugar

11:05 Are you sitting down for too long?

15:05 Shocking difference in muscle scans

18:40 Is it ever too late to build muscle?

20:20 Can exercise rejuvenate your cells?

24:50 The risk of losing muscle

28:37 Should you stop weighing yourself?

31:47 Surprising truth about muscle vs. fat

33:50 Does perimenopause affect metabolism?

39:05 Where is fat really stored?

42:10 Can you lift for life by focusing on strength?

51:00 Should you check your heart before high intensity exercise?

📚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

Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013)

Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025)

Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024)

The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018)

Low back pain: a call for action The Lancet (2018)

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

Episode transcripts are available here.

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call.

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

📚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.

Today we’re talking about olive oil.

Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.

But is it truly liquid gold, or just another fad?

I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 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

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC).

Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.

The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.

Quirijn shares insights from his 20-year collaboration with local researchers.

This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.

🌱 Try our new plant based wholefood supplement - Daily 30+

Follow ZOE on Instagram.

Timecodes

00:00 Can This African Diet Transform Your Health in 2 Weeks?

02:47 What Makes African Diets Healthier Than Mediterranean?

05:17 The Mediterranean Diet: Are We Getting It Wrong?

07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge

10:37 Are These Ancient Grains the Original Superfoods?

13:17 Diet Changes That Predict Disease — Here’s How

15:58 What Pre-Western Diets Reveal About Human Health

18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro

21:00 This Fermented Banana Beer Might Boost Immunity

23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet

26:07 Can a Fermented Drink Reverse Western Diet Damage?

28:47 How Food Labels Trick You Into Thinking You're Healthy

31:38 Is Your Immune System Running on the Wrong Fuel?

34:12 These Roots Are Healthier Than Potatoes — Here’s Why

36:51 Your Porridge Is Making You Unhealthy (Without You Knowing)

39:35 What People Actually Eat on a Traditional African Diet

42:21 Pasteurised Fermented Foods — The Surprising Downside

45:06 Most People Don’t Eat Enough Fiber. Do You?

47:49 Why One Diet Doesn’t Work for Everyone

50:33 The #1 Diet Swap to Transform Your Health

📚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
Immune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025) 

Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023) 

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

Episode transcripts are available here.

Today we’re talking about obesity medication.

Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.

In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?

One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 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

What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?

In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.

Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?

You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.

If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.

Unwrap the truth about your food 👉 ⁠Get the ZOE app

🌱 Try our new plant based wholefood supplement - Daily 30+

Follow ZOE on Instagram.

Timecodes

00:00 Introduction

03:29 What actually is high blood pressure?

05:57 Why everyone should own a blood pressure monitor

07:01 What your blood pressure reading really means

09:59 Stress and high blood pressure

11:28 The $20 gadget that can save your life

13:17 When to see a doctor

14:35 What causes high blood pressure

16:57 Salt and blood pressure

18:28 Why reducing salt didn’t work for Tim

20:09 Blood pressure medications

22:04 Why high blood pressure is so dangerous

24:20 How blood pressure quietly damages your brain

27:18 Is it too late to lower your blood pressure?

31:31 How your gut microbes affect blood pressure

34:14 Why potassium matters more than salt

36:29 How sleep, stress & saunas impact your blood pressure

38:58 The real source of excess salt in your diet

41:37 Should you switch to potassium salt?

49:30 Beetroot juice: better than salt restriction?

📚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 

Studies referenced in today's episode:

Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020)

Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025)

Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025)

high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022)

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

Episode transcripts are available here.

Today we’re talking about resistance training.

When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.

Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.

Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

🌱 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