LIVE Q&A: Your gut health, dementia and weight loss questions answered by Prof Tim Spector, Prof Sarah Berry & Dr Federica Amati

LIVE Q&A: Your gut health, dementia and weight loss questions answered by Prof Tim Spector, Prof Sarah Berry & Dr Federica Amati

How quickly can you improve your gut health? Can diet help lower your risk of dementia? And what should you know about food labels and healthy weight loss? In this special live Q&A, Prof Tim Spector, Prof Sarah Berry and Dr Federica Amati answer your biggest nutrition questions and share practical, evidence-based advice you can use today. Drawing on decades of research and data from hundreds of thousands of people, they explain how diet can influence the gut microbiome, brain health, hunger, energy levels and long-term health. They discuss dementia risk, healthy snacking, intermittent fasting, ultra-processed foods, plant diversity, breakfast, food labels and the latest science on weight loss. You’ll learn how quickly the gut microbiome may respond to dietary change, why some foods keep you fuller for longer, how to build a healthier breakfast, and simple ways to make better food choices. The team also explain why small dietary changes can have lasting benefits. If your daily food choices influence your gut health, brain health and future wellbeing, which change is worth making first? 🌱 Try our science-backed and tasty wholefood supplement Daily30 [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=d30] 🌿Let your gut microbes snack on the ZOE Gut Health Bar [https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=GHB] Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE [https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=BAU] Follow ZOE on Instagram [https://www.instagram.com/zoe/]. Timecodes 00:00 Intro 01:56 The first ever live ZOE podcast 09:14 How long does it really take to improve your gut microbiome? 12:56 Can you feel healthier before your gut microbiome changes? 14:15 Which foods should you always buy organic? 16:33 Are oats actually healthy? 18:36 The overnight oats trick that may improve blood sugar 19:28 Resistant starch: the hidden nutrient most people miss 21:32 Always hungry at 3pm? Sarah’s evidence-backed fix 27:17 The food industry trick that makes you eat more 29:44 Why ultra-processed foods leave you hungry 30:50 Does chewing more food really help you lose weight? 33:23 What does gut health have to do with depression and anxiety? 37:45 Is your gut controlling your brain? 39:34 Are fermented foods the most underrated brain-health food? 41:46 Starting Ozempic or Wegovy? Do this first 42:40 What do GLP-1 drugs do to your gut microbiome? 45:20 Tim Spector’s plan to fix Britain’s health crisis 47:55 Why governments still aren’t acting on ultra-processed foods 50:50 Have US food guidelines changed—and is the UK falling behind? 53:08 Is intermittent fasting safe for women? 56:15 What’s the healthiest breakfast to break a fast? 58:20 The science breakthroughs that could change nutrition forever 📚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] The Appetite Reset by Dr Federica Amati [https://amzn.to/4aBakbR] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Good Mood Food (preorder) by Prof. Tim Spector [https://amzn.to/4l9oXat] Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt [http://zoe.com/snacking-2026?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=snacking] The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra [http://zoe.com/hertility?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=hertility] Eating for Better Brain Health: Your brain-gut blueprint [https://zoe.com/brainhealth?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=betterbrainhealth] How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health [https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=How%20to%20eat%20in%202026] Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=audio&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=audio&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=audiot&utm_campaign=breakfastguide] Mentioned in today's episode Daily Sampling Reveals Personalized Diet-Microbiome Associations in Humans [https://www.sciencedirect.com/science/article/pii/S1931312819302501], Cell Host & Microbe (2019) ZOE’s PREDICT studies: What we’ve learned [https://zoe.com/learn/zoe-predict-studies-what-we-ve-learned] ZOE snacking study: What should you do? [https://zoe.com/learn/zoe-snacking-study-what-should-you-do] The Big IF Study: What did we find? [https://zoe.com/learn/the-big-if-study-what-did-we-find] Diet and Dementia [https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822212], Neurology (2024) Daily30: Does it work? [https://zoe.com/learn/daily30-does-it-work] 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].

Most replayed moment: What The Science Says About Supplements | Prof Tim Spector & Prof Sarah Berry

Today, we’re talking about supplements. We’ve all seen them; the multivitamins, the fortified foods, the neatly packaged powders promising improved energy, immunity and longevity.  Supplements boast bold claims, however, it’s hard to know if they’re genuinely helpful or just well-marketed. Professor Tim Spector and Professor Sarah Berry join me to unpack why supplements exist, what the science really says about their benefits and risks, and how to decide if supplements deserve a place in your daily routine. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=d30] Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE [https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=BAU] Follow ZOE on Instagram [https://www.instagram.com/zoe/]. 📚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 Eating for Better Brain Health: Your brain-gut blueprint [https://zoe.com/brainhealth?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=betterbrainhealth] How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health [https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=How%20to%20eat%20in%202026] Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=audio&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=audio&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=audiot&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=1000711583412]

The 4 rules to protect your muscle, bones and brain health when using Ozempic and other weight loss injections | Dr Federica Amati

Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term? In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, [https://amzn.to/4blJsLg] explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health. You’ll learn why the weight lost may not be fat, why nutrient deficiencies, dehydration and muscle loss can become a risk, and what to eat before, during and after treatment. Federica shares four practical principles to help reduce side effects, protect lean mass, improve diet quality and support long-term health whether you stay on these medications or eventually stop taking them. Millions of people are now using GLP-1 drugs. But if these medications reduce appetite so effectively, how do you make sure your body still gets the nutrients it needs? 🌱 Try our science-backed and tasty wholefood supplement Daily30 [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=d30] 🌿Let your gut microbes snack on the ZOE Gut Health Bar [https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=GHB] Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE [https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=BAU] Follow ZOE on Instagram [https://www.instagram.com/zoe/]. Timecodes 00:00 Intro 03:23 What Ozempic actually does inside your body 06:00 Are Ozempic and Mounjaro really miracle drugs? 10:53 Ozempic vs Wegovy vs Mounjaro: what’s the difference? 11:40 The step almost everyone skips before starting GLP-1s 13:16 Why do some people get worse Ozempic side effects? 15:20 The surprising brain effect changing people’s lives 18:20 The appetite system most people never learn about 21:25 How fibre helps your body make more GLP-1 naturally 24:24 Why ultra-processed foods never keep you full 27:20 Why staying a healthy weight is harder than ever 30:11 The hidden risk nobody mentions when losing weight 32:11 The 4 rules to protect muscle, bones and brain health 34:24 The side effect that can make life feel less enjoyable 35:26 What happens if you stay on Ozempic but never change your diet? 38:16 Can Ozempic cause malnutrition? Warning signs to know 39:35 Why some people suddenly stop craving junk food 41:15 What should you eat before starting Ozempic? 42:50 What should you eat while taking Ozempic? 44:01 Why meal timing matters more than you think 46:25 The eating mistake that triggers nausea and vomiting 47:18 The best protein foods for GLP-1 users 49:15 Can Ozempic cause muscle loss? The protein myth explained 51:40 What should you eat when coming off Ozempic? 53:15 Why some people keep the weight off for years 57:45 Why do most people quit Ozempic within a year? 📚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] The Appetite Reset by Dr Federica Amati [https://amzn.to/4aBakbR] Food For Life by Prof. Tim Spector [https://amzn.to/4amZinu] Ferment by Prof. Tim Spector [https://amzn.to/4hU1Df5] Good Mood Food (preorder) by Prof. Tim Spector [https://amzn.to/4l9oXat] Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra [http://zoe.com/hertility?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=hertility] Eating for Better Brain Health: Your brain-gut blueprint [https://zoe.com/brainhealth?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=betterbrainhealth] How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health [https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=How%20to%20eat%20in%202026] Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=audio&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=audio&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=audiot&utm_campaign=breakfastguide] Mentioned in today's episode The Appetite Reset by Dr Federica Amati [https://amzn.to/4aBakbR] GLP-1 Discontinuation Among Patients [https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2819256], Diabetes and Endocrinology (2024) How much protein do you need? ZOE’s new guide [https://zoe.com/learn/how-much-protein-do-you-need-zoe-guide] Managing Gastrointestinal Adverse Events in Patients Treated with GLP-1s [https://pmc.ncbi.nlm.nih.gov/articles/PMC9821052/], Journal of Clinical Medicine (2022) Neurological complications following GLP-1 use [https://link.springer.com/article/10.1186/s12883-025-04540-7], BMC Neurology (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].

Most replayed moment: Easy Steps to Reduce Inflammation and Slow Ageing | Professor Janet Lord

Today we’re talking about what causes ageing. Here’s an important term you may not have heard before: inflammaging. It describes the link between chronic inflammation in the body and accelerated ageing. While it’s relatively unknown, this process is one of the most important concepts to understand if we want to live longer, healthier lives. I’m joined by Professor Janet Lord to break down what inflammaging is, why it’s one of the biggest threats to healthy longevity, and the surprisingly simple, science-backed habits we can all use to slow it down. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=d30] Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE [https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=BAU] Follow ZOE on Instagram [https://www.instagram.com/zoe/]. 📚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 Eating for Better Brain Health: Your brain-gut blueprint [https://zoe.com/brainhealth?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=betterbrainhealth] How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health [https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=How%20to%20eat%20in%202026] Live Healthier: Top 10 Tips From ZOE Science & Nutrition [https://zoe.com/freeguide?utm_medium=podcast&utm_source=audio&utm_campaign=freeguide] Gut Guide - For a Healthier Microbiome in Weeks [https://zoe.com/gutguide?utm_medium=podcast&utm_source=audio&utm_campaign=gutguide]  Better Breakfast Guide [https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=audiot&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=1000713559855]

What inflammation is really doing to your mind, body and 5 ways to protect your brain | Prof Ed Bullmore

Could inflammation be causing low mood, anxiety, depression, or even affecting your risk of dementia?  Emerging science suggests that inflammation in the body may change how the brain works. In this episode, Ed Bullmore, a Professor of Psychiatry at King's College London and a leading voice in brain research, explores why feeling low, emotionally flat, foggy or exhausted may not always be “all in your head”. Ed explores emerging science suggesting that inflammation in the body may alter how the brain works. He explains how inflammation can influence the brain and discusses why obesity, gut health, gum disease, menopause, ageing and stress may all play a role. He also examines why medicine has traditionally separated physical and mental health, and what this may mean for understanding the root causes of low mood. By the end of the episode, you’ll have some practical ways to support both brain and body health. Ed shares the evidence behind which exercise and diet matter most, and why discussing mental and physical health together may help you get closer to the causes of your symptoms. If your mood, energy and brain health are shaped by more than what’s happening in your mind, what might your body be trying to tell you? 🌱 Try our science-backed and tasty wholefood supplement Daily30 [https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=d30] Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE [https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=audio&utm_campaign=BAU] Follow ZOE on Instagram [https://www.instagram.com/zoe/].