ZOE Science & Nutrition

Drs. Ayesha and Dean Sherzai, neurologists and co-directors of the Alzheimer’s Prevention Program, discuss the staggering rise of dementia and its preventable aspects. They emphasize the critical role of lifestyle choices over genetics in maintaining brain health. Listeners learn about five key lifestyle changes to combat Alzheimer's risk, including dietary adjustments that can cut risk by 53%. The Sherzais also reveal insights on building cognitive resilience through exercise, stress management, and the importance of restorative sleep.

Dr. William Li, a leading expert in brain health and lifestyle, discusses how our daily choices impact cognitive function as we age. He explores the complexities of dementia, emphasizing that memory lapses are not just a part of aging. Li highlights the crucial role of exercise in promoting brain health and delivering vital nutrients. He also offers practical strategies for dementia prevention, championing a plant-based, fiber-rich diet and the importance of sleep. This engaging conversation encourages proactive measures for maintaining mental agility.

Dr. Valter Longo, a leading longevity expert, and Prof. Tim Spector, a top nutrition scientist, dive into the fascinating world of biological versus chronological age. They discuss how fasting could be a game-changer for health and longevity, exploring revolutionary methods like the Fasting Mimicking Diet. Surprising findings on aging revealed through studies on twins shed light on our perceptions of age. They also address the dangers of prolonged fasting and promote balanced dietary approaches, highlighting the vital link between food choices and overall well-being.

Prof. Philip Calder, an inflammation expert and Head of the School of Human Development and Health at the University of Southampton, delves into the complexities of inflammation. He discusses its role in the immune response and its connection to chronic diseases like arthritis and diabetes. Calder emphasizes the importance of omega-3 fatty acids from oily fish for managing inflammation and improving health. Additionally, he highlights the nutritional differences between wild and farmed salmon, urging smarter food choices for better health outcomes.

Giles Yeo, a Professor of Molecular Neuroendocrinology at the University of Cambridge and author of 'Gene Eating', challenges conventional weight loss myths. He reveals why calorie counting could hinder weight management and dives into the complexities of how genetics, brain signals, and gut health influence our weight. Yeo discusses the surprising effects of ultra-processed foods and offers insights on breaking free from yo-yo dieting by embracing a balanced, plant-rich diet for sustainable health.

Dr. Federica Amati, an expert in nutrition and aging, discusses how our dietary needs evolve as we grow older. She explains the physiological changes that affect nutrient absorption and metabolism, emphasizing the importance of a nutrient-dense diet. Federica highlights the risks of dehydration in individuals over 65 and advocates for nutrient-rich foods over ultra-processed options. She also stresses the critical role of protein and physical activity in maintaining muscle mass and overall health in later life.

Dr. Suzanne Devkota, Director of the Microbiome Research Institute, and Tim Spector, Professor of Epidemiology, delve into the fascinating world of gut bacteria and its crucial role in managing belly fat. They discuss how specific microbes can either support or hinder weight loss efforts and the complex relationship between visceral fat and immune health. Surprising insights reveal that the diversity of gut bacteria can impact overall well-being, and they share practical tips for improving gut health, including dietary changes and the benefits of fermented foods.

Dr. Claire Steves, an expert in dementia research, debunks the myth that genetics solely determine dementia risk. She emphasizes the importance of lifestyle choices in brain health, advocating for a Mediterranean diet rich in plant-based foods and healthy fats. Regular physical activity and dental care also play crucial roles in reducing risk. Claire highlights that social engagement, especially movement-based activities like dancing, is vital for cognitive well-being. Discover actionable steps to protect your brain and enhance your overall health.

Prof. Tim Spector, a genetic epidemiology expert focused on the gut microbiome, and Prof. Sarah Berry, a nutritional epidemiology authority, delve into smarter eating for 2025. They bust common food myths and emphasize quality over quantity in food choices. Key discussions include reducing ultra-processed foods, embracing plant-rich diets, and rethinking calorie counting. The duo highlights the joy of eating while suggesting practical tips, like strategic eating times, to enhance health and well-being.

Professor Tim Spector, a gut health expert and co-founder of ZOE, shares insights on the health benefits of intermittent fasting and mushrooms. NHS surgeon Dr. Karan Rajan discusses the gut as our 'second brain,' explaining how it influences mood and cravings. Leading osteoporosis expert Professor Cyrus Cooper highlights vital prevention strategies for this often-overlooked condition. The conversation is packed with practical health tips, emphasizing ways to improve diet and well-being as the new year approaches.