Episodios

  • Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry

    Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry
    Aug 14 2025
    Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet? In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans. Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food. Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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 Forget crash diets 03:42 The REAL reason we're all gaining weight 10:50 Does the keto diet work? 13:15 High-carb or high-fat diet for weight loss 18:22 The biological reason you regain weight 19:26 What is the 'YOLO margin' and how can it help you lose weight? 22:53 How a single treat becomes a daily habit 24:22 The mindset trick to stop binge eating for good 27:53 How to turn your body into a metabolic engine 29:26 No.1 rule for PROTEIN intake 33:53 A surprising take on Ozempic 38:00 The hidden danger of weight loss drugs 39:23 Step one is NOT diet or exercise 42:02 Why poor sleep makes you crave junk food 47:50 Optimal protein for fat loss 49:07 The easiest way to hit your daily protein goal 51:17 The only 3 exercises you really need 53:58 How to do 80 squats a day without even trying 56:32 This simple eating trick can cut 15% of your calories 59:50 A final warning for anyone trying to lose weight 📚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 Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial Effects of meal frequency on weight loss and body composition: a meta-analysis Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition International society of sports nutrition position stand: diets and body composition New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    1 h y 6 m
  • Recap: How to start fermenting at home | Sandor Katz

    Recap: How to start fermenting at home | Sandor Katz
    Aug 12 2025
    Today, we’re diving into fermentation. If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function. Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure. That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home. 🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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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    11 m
  • Nutrition Scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry

    Nutrition Scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry
    Aug 7 2025
    Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks. So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well? In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health. Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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 Introduction 02:50 The scary headlines about your food are wrong 07:40 The food classification system scientists call 'useless' 09:25 Why not all peanut butters are created equal 11:05 What really makes a processed food unhealthy? 12:20 The difference between 'safe' and 'healthy' food additives 15:50 What food companies remove from your food 17:30 The invisible 'food matrix' that processing destroys 19:05 Why you don't absorb all the calories you eat 22:25 An apple vs apple juice: the shocking results of a 1977 study 25:05 The ingredient label lie you're falling for 26:25 Why soft food makes you gain more weight 28:40 Even a nutrition scientist with 25 years of experience is confused 32:45 How we're building a new system to score processed food 35:52 The science of 'hyper-palatable' foods 39:00 How food is engineered to make you overeat 42:10 It's not 65% of food, it's this much you should worry about 45:30 The financial reality of eating healthy 51:47 Using processing for good: the 'wonder bread' of the future 55:17 If I switch to low-risk food, will my health improve? 56:45 Is processed food damaging our brains' hunger signals? 📚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 SpectorFree 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.
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    1 h y 1 m
  • Recap: Simple steps to prevent allergies | Prof. Gideon Lack

    Recap: Simple steps to prevent allergies | Prof. Gideon Lack
    Aug 5 2025
    Today, we’re turning our attention to allergies. For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear. What is clear, however, is that allergies are on the rise. I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first ‘lightbulb moment.’ 🥑 Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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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    14 m
  • No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati

    No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati
    Jul 31 2025
    Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused. In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing. With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices. 🥑 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 We’ve been lied to about protein 04:05 Why protein is completely different from carbs and fat 09:05 The depressing age when you start losing muscle 14:45 Your muscles have a secret second job 17:25 Why food companies are suddenly adding protein to everything 22:25 The shocking protein intake that fuelled your biggest ever growth spurt 26:45 Why the 'optimal' amount of protein is so hard to define 33:05 The surprising truth about protein for building muscle 40:15 Most of us are already eating the 'optimal' amount of protein without trying 42:30 When eating more protein could actually be harmful 45:00 The ‘anabolic window’ myth debunked 48:50 Why 'animal protein is superior' is an outdated idea 51:16 The myth of ‘incomplete’ plant proteins 51:55 The ancient food secret our ancestors discovered all over the world 53:50 Is there an upper limit for protein in one meal? 57:25 My number one food for a high-protein breakfast 59:05 A simple pyramid for choosing the healthiest protein sources 59:55 The 'healthy' protein source that’s a class one carcinogen 01:02:55 When a protein bar is no healthier than a chocolate bar 01:04:30 Why your protein cookie could be reducing your healthy life years 01:06:20 My number one tip for health (and it’s not about nutrition) 01:08:50 The ideal daily protein target for most healthy adults Studies: Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine 📚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.
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    1 h y 15 m
  • Recap: How your gut fuels your brain and mood | Prof. John Cryan

    Recap: How your gut fuels your brain and mood | Prof. John Cryan
    Jul 29 2025
    Today, we’re exploring the connection between your gut and your brain. For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease. So, have we been neglecting a vital piece of the brain health puzzle? Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 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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    14 m
  • Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry

    Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry
    Jul 24 2025
    Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain. Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia. We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements. In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index." Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 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. Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/ Timecodes 00:00 Do Omega 3s Really Protect Your Brain? 01:46 Are We Deficient in Omega 3? 02:15 Plant vs. Fish: Omega 3 Sources Explained 03:34 Are EPA & DHA Really "Essential"? 05:03 The Omega 3 Family Tree: ALA, EPA, and DHA 07:05 Plant Based Myth: Omega 3 Conversion Rates 11:00 The "Optimal" Omega 3 Level: Are You There? 12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat? 14:19 Are Omega 3s Only For Heart Health? 15:13 Why Fish Oil First Made Headlines 18:47 Why Are Omega 3s so Great for Your Heart 21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health 25:11 Omega 3s and Longevity 28:18 Omega 3s and Brain Health: The Latest Science 29:15 Dementia Risk: Omega 3 Levels in the Brain 30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression 32:41 EPA vs. DHA for Depression: The Surprising Findings 35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain? 38:40 Measuring Your Omega 3 Index: How to Get Tested 42:20 Mercury in Fish: Is it a Real Concern? 45:19 Farmed vs. Wild Salmon: What's the Difference? 48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric? 54:50 Vegan & Vegetarian Options: Algae Based Omega 3s 📚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 Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025 The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025, Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, NutrientsFish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology Have feedback or a topic you'd like us to cover? Let us know ⁠here⁠. Episode transcripts are available ⁠here⁠.
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    1 h y 4 m
  • Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright

    Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright
    Jul 17 2025
    🌱 Try our plant based wholefood supplement - ⁠Daily 30+⁠ Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth. This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat. In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years. A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds. *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 Do your scales lie about muscle? 00:34 Do muscles stop sugar spikes? 03:45 Why muscles are hormonal powerhouses 06:10 Can you reverse cell aging? 07:20 The dangers of high blood sugar 11:05 Are you sitting down for too long? 15:05 Shocking difference in muscle scans 18:40 Is it ever too late to build muscle? 20:20 Can exercise rejuvenate your cells? 24:50 The risk of losing muscle 28:37 Should you stop weighing yourself? 31:47 Surprising truth about muscle vs. fat 33:50 Does perimenopause affect metabolism? 39:05 Where is fat really stored? 42:10 Can you lift for life by focusing on strength? 51:00 Should you check your heart before high intensity exercise? 📚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 Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013) Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025) Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024) The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018) Low back pain: a call for action The Lancet (2018) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    1 h y 1 m