ZOE Science & Nutrition

Today we’re exploring the power of a restricted eating window.

Do you enjoy a late night snack? A little nibble or drink after dinner but before bed? If so, you’re not alone - many of us indulge in this habit. After all, it’s just a small treat, so it couldn’t possibly have a big impact on our health… right?

Well, a growing body of research suggests otherwise. That seemingly harmless snack could be disrupting your eating window and preventing your organs from functioning at their best.

In this episode, Dr. Satchin Panda joined me to discuss the science behind time-restricted eating and how it interacts with our body’s natural circadian rhythm.

🥑 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

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Why do we eat what we eat? It might feel like a personal choice, but hidden forces—industry tactics, government policies, and even cutting-edge food science—shape our decisions every day. In this episode, Professor Brian Elbel from NYU and Professor Tim Spector unravel the truth behind our ultra-processed food (UPF) obsession and its alarming impact on global health.

Our food system isn't just flawed; it's deliberately engineered. From seductive marketing to strategic supermarket layouts, Brian and Tim reveal the invisible hands guiding us toward unhealthy choices. Learn to spot UPFs in disguise, understand how corporate profits trump public health, and question whether interventions like soda taxes and calorie labeling truly make a difference.

But all is not lost. Tim and Brian provide actionable strategies to reclaim control of our health. Discover practical tips for decoding confusing food labels, making healthier choices, and advocating for transformative policies. Tune in to learn how individual awareness and collective action can challenge—and change—a food system that’s designed against us.

🌱 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 write 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 

Mentioned in today's episode

The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics (2022)

Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019)

Relationship between community characteristics and impact of calorie labeling on fast-food purchases

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

Episode transcripts are available here.

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.

IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it.

Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us.

We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS.

Finally, Dr. Will shares practical strategies backed by the latest research -  from dietary changes to cutting-edge treatments - offering hope for healing and prevention.

Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time.

🥑 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.

📚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

Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023) 

Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023)

The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020)

Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females with irritable bowel syndrome (2020)

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 the relationship between cancer treatment and exercise.

For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment.

However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up?

Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients.

🥑 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

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season.

Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet. 

Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick.

🥑 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 Worried about inflammation?

01:55 Listener Q&A

03:18 Is inflammation always bad?

07:28 Can inflammation cause cancer?

11:35 Does inflammation speed up aging?

13:08 How does food impact inflammation?

17:25 Gut health and inflammation

21:12 Do detox juice cleanses work?

23:25 Food #1: Green powerhouse

26:20 Food #2: As effective as ibuprofen?

28:43 Food #3: Surprising sweet treat

33:19 Food #4: Small but mighty

37:11 Food #5: A spice with a health kick!

41:59 Food #6: The BEST berries

45:35 Food #7: Essential ferments

49:07 Start reducing inflammation today 

50:55 Reduce inflammation over 30 days

53:04 How to reduce inflammation over a year

📚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

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

Episode transcripts are available here.

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee. 

Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.

For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners. 

The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors? 

🥑 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 Healthier than coffee?

02:15 Listener questions

03:17 What is matcha?

05:59 The same as green tea?

09:33 History of matcha

10:20 Industry marketing tricks

11:55 Why the west loves coffee

12:55 Does matcha make you alert?

14:42 How caffeine levels differ

16:53 Does matcha contain fiber?

21:37 Health benefits of matcha 

25:10 Truth about iced matcha latte 

28:59 Perfect matcha demonstration

41:55 Flavour profile of matcha

43:53 How to add matcha to food

44:35 Matcha dessert ideas

46:45 Expensive vs cheap matcha

47:33 Should you add milk?

Get Chef Koj's book 'No Sushi' here

📚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

🍵 Chef Koj's perfect matcha kit:

Bamboo Matcha Whisk & Scoop

Organic Japanese Matcha Green Tea Powder

Matcha Bowl

Studies referenced for today's episode

Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry

Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods

Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients

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

Episode transcripts are available here.

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.

We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.

Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.

Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.

🥑 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 Can you you live longer with strength training?

01:57 Quickfire questions

03:37 Why bother with strength training?

07:21 New science: strength and longevity

14:32 How many workouts until I get benefits?

17:10 Workout THIS many days per week

20:22 Fast twitch vs slow twitch muscles

24:36 Designing the perfect home workout

28:26 Equipment you need at home

33:47 What is resistance exercise?

44:15 Understanding reps and sets

50:49 Do you need protein supplements?

55:20 Building muscle working from a desk

📚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

Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging 

Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal 

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine 

Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology 

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

Episode transcripts are available here.

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health.

But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age?

In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland. 

🥑 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

Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.

In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.

The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.

🥑 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

01:39 Quickfire questions

03:06 What is a carb?

07:43 Is rice healthy?

08:56 What makes sugars unhealthy?

11:49 Truth about sugar spikes

14:49 Potatoes, white rice, bread and pasta

18:44 'Big Food' industry

21:22 What is a good carb?

27:32 Effects of low carb diets

33:18 Effects on mood & energy

36:25 Tim's favourite carbs

39:48 When should you eat carbs?

41:47 Eating carbs with other foods

46:45 Should you freeze bread?

50:33 The healthiest rice

50:53 Is multigrain and wholemeal healthy?

56:20 Should you consume flour?

59:45 Easy way to improve healthy carb intake

📚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

Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in  Journal of the American Medical Association

Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization

Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal

Low-Carbohydrate Diet, 2023, published in National Library of Medicine 

Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health

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

Episode transcripts are available here.