ZOE Science & Nutrition

Recap: Understanding endometriosis and PCOS | Dr Jen Ashton

Today we’re talking about gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care. America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body. 🌱 Try our new plant based wholefood supplement - Daily30+ [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30] *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook [https://amzn.to/4amfIMX] Every Body Should Know This by Dr Federica Amati [https://amzn.to/4blJsLg] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide] Have feedback or a topic you'd like us to cover? Let us know here [https://gf6hx47iu5g.typeform.com/topicsuggestion] Listen to the full episode https://podcasts.apple.com/gb/podcast/zoe-science-nutrition/id1611216298?i=1000621753479here [https://podcasts.apple.com/gb/podcast/zoe-science-nutrition/id1611216298?i=1000676060491]

Fermented foods: what to eat to cut inflammation | Prof. Tim Spector

Are fermented foods the missing link in our health, or just the latest wellness trend?  In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks. From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise. Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect. Unwrap the truth about your food 👉 ⁠Get the ZOE app  [https://joinzoe.onelink.me/XebC/9r7grdmf] 🌱 Try our new plant based wholefood supplement - Daily 30+ [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30] *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram [https://www.instagram.com/zoe/]. Timecodes 00:00 Introduction 04:00 The critical difference between healthy fermentation and rotting 09:55 What 'double fermented' food means (and why it's better for you) 11:23 The cheese paradox: why is it so much healthier than milk? 14:12 Why you shouldn't be afraid of 'chemicals' in your food 17:02 Common fermented foods you didn't even know you were eating 18:47 The surprising reason microbes in beer and bread are killed 20:10 Surprising new science: the health benefits of dead microbes 22:07 Why did English-speaking countries stop eating fermented foods? 24:05 What is the real difference between pickling and fermenting? 26:55 The groundbreaking Stanford study that proved the power of fermented foods 30:00 ZOE's 9,000-person study: the results in just two weeks 30:55 The impact of 3 ferments a day on mood, energy, and bloating 34:50 The gut-brain axis: how microbes calm 'neuroinflammation' 37:30 Eating fermented food is like a 'vaccine' for your immune system 39:48 Why sourdough bread is easier to digest than regular bread 40:11 Are fermented foods better than probiotic pills? 44:47 The biggest myth about probiotics: they don't colonize your gut 46:39 Tim's breakfast hack to get two ferments in at once 48:15 The one simple pantry swap for all your stock cubes 49:05 A simple trick to train yourself to like kimchi 51:45 The simplest home ferment: garlic and honey 53:55 How to make your own sauerkraut with just two ingredients 55:08 What is the 'jellyfish' that makes kombucha? 01:00:06 Summary: the top 5 takeaways from this episode 📚Books by our ZOE Scientists The Food For Life Cookbook [https://amzn.to/4amfIMX] Every Body Should Know This by Dr Federica Amati [https://amzn.to/4blJsLg] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide] Mentioned in today's episode * Gut-microbiota-targeted diets modulate human immune status [https://www.cell.com/cell/fulltext/S0092-8674%2821%2900754-6], Cell (2021) * Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population [https://cdn.nutrition.org/article/S2475-2991(25)02608-3/fulltext], CDN (2025) Have feedback or a topic you'd like us to cover? Let us know here [https://gf6hx47iu5g.typeform.com/topicsuggestion]. Episode transcripts are available here [https://zoe.com/learn/category/podcasts].

Recap: Tips for a healthy immune system | Jenna Macciochi

Today we’re diving into our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted.  So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health. 🌱 Try our new plant based wholefood supplement - Daily30+ [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30] *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚Books by our ZOE Scientists The Food For Life Cookbook [https://amzn.to/4amfIMX] Every Body Should Know This by Dr Federica Amati [https://amzn.to/4blJsLg] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide] Have feedback or a topic you'd like us to cover? Let us know here [https://gf6hx47iu5g.typeform.com/topicsuggestion] Listen to the full episode https://podcasts.apple.com/gb/podcast/zoe-science-nutrition/id1611216298?i=1000621753479here [https://podcasts.apple.com/gb/podcast/zoe-science-nutrition/id1611216298?i=1000675204063]

How learning to savour flavour can transform your health | Spencer Hyman

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing. Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back. For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods. Could learning the language of flavour be the most powerful way to eat better - without restriction? Try ZOE’s NEW app and gut health test: ZOE.com Unwrap the truth about your food 👉 ⁠Get the ZOE app  [https://joinzoe.onelink.me/XebC/9r7grdmf] 🌱 Try our new plant based wholefood supplement - Daily 30+ [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30] *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/ [https://cocoarunners.com/cocoa-runners-on-zoe/] Follow ZOE on Instagram [https://www.instagram.com/zoe/]. Timecodes 00:00 Introduction 01:10 The surprising truth about how taste really works 02:45 Why flavour matters more than nutrition labels 05:12 The ‘bliss point’: how junk food hooks your brain 07:40 How big food manipulates your taste buds 10:05 Why eating too fast damages your health 12:32 The 20-minute rule your brain uses to feel full 14:25 Why you should chew more (and talk while eating) 16:58 The simple trick to eat less and enjoy more 19:05 What chocolate reveals about human evolution 21:15 Why most processed foods are designed to deceive 23:48 How to spot hyper-palatable foods instantly 26:10 Why we’ve lost our ability to taste real food 28:55 What ‘bitterness’ really means for your health 31:40 The forgotten skill of flavour literacy 34:25 How to retrain your taste buds in one week 36:45 Why flavour is the one thing big food can’t fake 39:20 How mindful eating can rewire your brain 41:05 The shocking stats on mindless eating 43:30 What the data says about processed food risk 45:25 Why flavour could be your best health tracker 47:40 Can technology teach you to eat better? 49:30 Why enjoying food is essential for good health 51:00 The big takeaway: flavour is your superpower 📚Books by our ZOE Scientists The Food For Life Cookbook [https://amzn.to/4amfIMX] Every Body Should Know This by Dr Federica Amati [https://amzn.to/4blJsLg] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide] Mentioned in today's episode * Savouring strikes back: healthiness, satiety, mindfulness, community, planet [https://cocoarunners.com/blog/savouring-strikes-back-healthiness-satiety-mindfulness-community-planet/]  * How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia? [https://pmc.ncbi.nlm.nih.gov/articles/PMC7353031/], Nutrients (2020)  * Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference [https://link.springer.com/article/10.1007/s13679-018-0292-0], Current Obesity Reports (2018) Have feedback or a topic you'd like us to cover? Let us know here [https://gf6hx47iu5g.typeform.com/topicsuggestion]. Episode transcripts are available here [https://zoe.com/learn/category/podcasts].

The science of winter depression with Prof. Debra Skene – leading chronobiologist

Try ZOE’s NEW app and gut health test: ZOE.com Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.  Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase. Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health. After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns. Timecodes: 00:15 The surprising link between your body clock and major diseases 01:25 Quick-fire round: Body clocks, weight gain, and meal timing 03:25 You have a 'master clock' ticking in your brain 10:05 What is 'gut lag'? 11:40 Why light is the most reliable signal for your body (it's not weather) 14:45 Light's 'non-visual' effects: How light affects your mood and performance 16:30 What studies on blind people reveal about our internal clocks 18:50 The shocking health risks of night shift work 21:05 Why you are 'definitely eating at the wrong time' 22:30 The same meal at midnight gives you higher blood fats 25:20 Why living in a cave for a month is 'pretty healthy' 26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes 29:10 What is 'social jet lag' (and why is it linked to weight gain)? 33:05 How winter light changes your body clock 38:30 The direct link between light and 'winter depression' 39:30 Do light boxes actually work for winter depression? 40:40 The discovery of melanopsin: The specific color of light that controls your clock 43:45 Does blue light from your phone really matter for sleep? 45:05 Why light intensity matters more than blue light 48:15 The cheapest and most effective way to get morning light (even in winter) 50:00 Food sets your 'peripheral clocks', but not your master clock 52:20 Why mealtime consistency is the most important rule 53:30 Is daylight saving time bad for our health? 55:35 Summary: Key takeaways for sleep, mood, and eating 📚Books by our ZOE Scientists The Food For Life Cookbook [https://amzn.to/4amfIMX] Every Body Should Know This by Dr Federica Amati [https://amzn.to/4blJsLg] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide] Have feedback or a topic you'd like us to cover? Let us know here [https://gf6hx47iu5g.typeform.com/topicsuggestion]. Episode transcripts are available⁠ here⁠ [https://zoe.com/learn/category/podcasts].