ZOE Science & Nutrition

Sarah Berry, professor of nutrition science who studies dietary fats, breaks down how types of fat, food matrices and processing shape health. Short takes on why saturated fats and refined carbs raise blood lipids. Notes on how cheese differs from butter and why food labels can be misleading.

Dr. Will Bulsiewicz, a board-certified gastroenterologist and bestselling author, dives into the impact of inflammation on health. He reveals how 130 health conditions connect back to inflammation and discusses the difference between acute and chronic inflammation. Will introduces four key foods—fiber, polyphenols, healthy fats, and fermented foods—that can heal the gut and reduce inflammation in just 24 hours. He emphasizes the crucial link between gut health and immune function, providing practical dietary tips to combat inflammation and enhance well-being.

Dr. Tara Swart, a neuroscientist and expert on habit formation, joins Sarah Berry to explore why forming new habits can be challenging. Tara reveals that habit formation timelines vary, with more complex changes taking months. She emphasizes overcoming guilt and negative thoughts after setbacks to sustain progress. Using relatable examples, she highlights the importance of clear goals and timing, showing that small, consistent actions and rewards can lead to lasting change. Get ready to rethink your resolutions!

Dan Buettner, a National Geographic Fellow and longevity expert, shares insights from his research on Blue Zones, areas where people live remarkably long lives. Alongside nutrition professor Sarah Berry, they discuss the surprising commonalities in diets, emphasizing high-carb whole grains and plant proteins. They highlight the importance of social connections and purpose in longevity. Listeners gain practical tips for lifestyle changes that can increase their chances of living healthily to 100, from meal timing to fostering community ties.

Join Dr. Suzanne Devkota, a gut microbiome expert, and Tim Spector, an epidemiologist and ZOE co-founder, as they delve into the fascinating world of gut health. They explore how early-life microbiome colonization shapes our immune system and discuss modern factors contributing to allergies. With insights on dietary improvements, they emphasize the importance of diverse, fiber-rich diets and fermented foods while cautioning against ultra-processed options. Learn how to nurture your gut microbes for better health!

In this insightful discussion, Prof. David Nutt, a leading neuropsychopharmacologist and former UK government drug adviser, delves into the complexities of alcohol consumption. He reveals that alcohol is one of the most harmful drugs, affecting societal health and individual well-being. Nutt debunks the myth of red wine benefits and emphasizes the importance of moderate drinking with awareness. He also shares practical tips for cutting down and managing consumption effectively, all while acknowledging the social benefits alcohol can provide.

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.