ZOE Science & Nutrition

In this engaging discussion, Rich Roll, an ultra-endurance athlete and author, shares his inspiring journey from addiction to health transformation. He emphasizes the importance of midlife as a crucial time for change and explains how diet shifts can rapidly alter the microbiome. Tim Spector joins in, highlighting the mental health benefits of improved gut health and the strong link between microbes and mood. Rich also shares practical tips on making small, sustainable changes to foster long-term habits, reinforcing that it's never too late to pivot towards better health.

Tim Spector, a leading researcher in gut microbiome and nutrition science, joins ZOE community members Becky Tucker and Mark Payne, who share their transformative journeys towards healthy eating. Becky discusses her struggles with dieting and how shifting focus from restrictions to understanding her body changed her relationship with food. Mark reveals startling health insights from his ZOE journey that led to improved energy and wellbeing. They explore the flaws in calorie-focused diets, the impact of processed foods, and share practical tips for sustainable healthy eating.

In this enlightening discussion, wellness author Shawn Stevenson teams up with Tim Spector to demystify metabolism. They explore what metabolism truly means and its critical role in energy and health. Stevenson reveals the detrimental effects of ultra-processed foods on calorie expenditure and introduces the concept of 'epicaloric controllers'—factors that affect how we process food. They also highlight the importance of understanding individual metabolic differences, stressing that personalized nutrition is key to true metabolic health.

In this engaging discussion, Professors Tim Spector and Sarah Berry share their expert insights on transformative eating habits for better health in 2026. They emphasize that even small dietary changes can significantly boost energy and control hunger. The duo advocates for the '30 plants' principle to nourish gut health and explains how adding plants can mitigate the impact of unhealthy meals. They also delve into the risks of processed foods, the misconception surrounding diet drinks, and the importance of focusing on food quality over calorie counting.

Giles Yeo, a biologist and science communicator known for his work on genetics and metabolism, challenges the old adage of calorie counting as the key to weight loss. He reveals why this approach oversimplifies the complex nature of food and appetite. Yeo discusses how food composition affects energy extraction and highlights the intricate relationship between hunger, fullness, and reward. He even shares why we might crave desserts even after a meal. Tune in for a thought-provoking take on weight management and eating behavior!

Sophie Bostock, a sleep scientist, explores how sleep loss heightens stress and ways to enhance sleep quality, like morning light exposure. Nutrition scientist Sarah Berry dives into the benefits of oats, revealing their link to lower disease risk, while cautioning against instant varieties that spike blood sugar. Rheumatology expert Tomiko Katsumoto discusses the positive impact of lifestyle changes on arthritis management. Orthopedic surgeon Vonda Wright emphasizes muscle's importance for metabolic health, advocating resistance training as essential for lasting wellness.

Drs. Ayesha and Dean Sherzai, expert neurologists specializing in brain health, delve into the rising rates of Alzheimer’s and the vital role lifestyle choices play in prevention. They introduce their NEURO framework focusing on nutrition, exercise, stress relief, restorative sleep, and cognitive engagement. Emphasizing plant-forward diets like MIND and Mediterranean, they highlight the crucial benefits of key nutrients such as B12, vitamin D, and omega-3s, showing how simple dietary changes can significantly reduce Alzheimer’s risk.

Join endurance athlete Rich Roll, who shares his inspiring journey through sobriety and plant-based eating, revealing how small dietary changes can spark big health improvements. Professor Tim Spector discusses the impacts of chronic inflammation and the surprising benefits of broccoli and fermented foods. Neurologists Ayesha and Dean Shirzai explain how Alzheimer's develops over decades and emphasize the importance of a healthy lifestyle to prevent cognitive decline. Together, they provide science-backed tips that could transform your health in the coming year.

Dr. Valter Longo, a pioneer in fasting research, and Tim Spector, a genetic epidemiologist, delve into the transformative powers of fasting. They explain how even short fasts can trigger beneficial cellular processes like autophagy and manage metabolism. Longo highlights his fasting-mimicking diet, which replicates fasting benefits without total deprivation, especially for type 2 diabetes. Spector shares insights from a massive study on time-restricted eating, emphasizing the importance of sustainable fasting over extreme measures for lasting health advantages.

In this enlightening discussion, Dr. Federica Amati, Head Nutritionist at ZOE and a gut health expert, unpacks how holiday feasting impacts our bodies. She offers smart food swaps to enjoy festive treats without guilt. The conversation dives into the myths around Christmas eating, the effects of processed foods on gut health, and the importance of moderation. Federica also shares delectable, healthier recipe ideas that keep the joy of tradition while nurturing our wellbeing. It's a guide to indulging wisely this holiday season!