ZOE Science & Nutrition

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.

James Clear, bestselling author of Atomic Habits, shares insights on building healthy eating habits through small, sustainable changes. Professor Tim Spector emphasizes the power of diverse plant-based diets for better gut health and overall wellness. Dr. Sarah Berry discusses the impact of diet on menopause symptoms, breaking stigmas and encouraging open conversations. They also uncover the surprising benefits of coffee and olive oil, highlighting how these everyday items can aid heart health and cognitive function. Get ready for actionable tips to boost your nutrition!

Dr. Stacy Sims, an exercise physiologist specializing in menopause, shares crucial insights for women navigating fitness during hormonal changes. She emphasizes the importance of adapting workout routines to maintain muscle mass and debunks myths surrounding women and weightlifting. Dr. Sims advocates for strength training over traditional cardio, explaining its myriad benefits. She also addresses gym intimidation, offering practical advice for beginners and affordable strategies to make fitness accessible and empowering for all.

Dr. Eran Elinav leads the Institute for Microbiome Research and his groundbreaking studies on artificial sweeteners raise serious questions about their safety. Prof. Tim Spector, an expert in gut microbiome research, discusses individual variability in responses to these sweeteners. Together, they delve into how artificial sweeteners may disrupt gut bacteria and contribute to chronic diseases. They explore the complexities of sugar substitutes, urging listeners to reconsider these seemingly harmless ingredients and their long-term health implications.

Kanchan Koya, an expert on the health benefits of spices, shares her passion for enhancing meals through flavor and nutrition. She highlights the incredible anti-inflammatory properties of spices and offers practical tips for incorporating them into everyday cooking. Discover how everyday spices like cumin and coriander can stabilize blood sugar and promote a healthy microbiome. Koya also shares creative snack ideas, like spiced yogurt and popcorn, making healthy eating fun and accessible for everyone!

Dr. Sarah Berry, an expert in nutrition and menopause research, teams up with Emmy-winning journalist Tamsen Fadal, who reveals her shocking on-air realization of entering menopause. They explore over 50 menopause symptoms, from hot flashes to anxiety and sleep disturbances, while discussing societal stigma around these experiences. Dr. Berry introduces the innovative MennoScale tool to help women track their symptoms effectively. Plus, they share dietary tips, highlighting the Mediterranean diet's benefits for managing menopause better.

Professor Tim Spector, a leading expert in nutritional science and author, joins Professor Cyrus Cooper to discuss the often-overlooked issue of bone health. They reveal that osteoporosis affects many over 50 and emphasize the importance of preventive measures. Discover how dietary quality, focusing on a plant-rich diet, plays a crucial role in bone strength. The conversation also challenges common myths about calcium while underlining the necessity of weight-bearing exercises to maintain bone density throughout life.

Carleigh Bodrug, a best-selling cookbook author passionate about plant-based cuisine, joins Dr. Will Bulsiewicz, a board-certified gastroenterologist and gut health expert. They tackle food waste, revealing that nearly 40% of food is discarded, and highlight the value of using scraps like carrot tops and spent coffee grounds. They discuss the myths around expiry dates, the benefits of sensory checks for freshness, and how 'scrappy cooking' can enhance nutrition while saving money. Their insights promise a healthier planet and a more sustainable diet.