ZOE Science & Nutrition

Should you take Ozempic? The 5 things you need to know before starting GLP-1 drugs | Dr Ania Jastreboff

GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them? In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book Enough: Your Health, Your Weight, and What It's Like To Be Free [https://amzn.to/3Qo9RCJ], co-authored with Oprah Winfrey. Dr Jastreboff explains everything you need to know about Ozempic, Mounjaro, Wegovy and other GLP-1 medications for 2026. You’ll learn how GLP-1s may reduce the risk of heart disease, improve blood sugar control, and support conditions like sleep apnoea. We also explore why weight often returns after stopping, and what you need to know about Ozempic side effects and long-term use. If these drugs can change how your brain controls hunger, what does that mean for willpower, weight gain, and how we treat obesity long term? 🌱 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/]. Timecodes 00:00 Intro 04:25 What these drugs are really treating 06:42 The hunger problem nobody could name 10:57 The diabetes side effect that changed everything 12:15 Why Ozempic isn’t just “more GLP-1” 15:51 Why Mounjaro works differently to Ozempic 17:56 The part everyone gets wrong 20:15 Can these drugs protect your heart? 21:25 The 94% diabetes finding 22:09 Why the weight can come back 23:50 Do you have to take them forever? 25:30 Can you trust pharma-funded trials? 27:46 The risk of microdosing GLP-1s 31:41 Are these drugs becoming surgery-level? 34:10 The health effects beyond weight loss 37:22 The side effects people should expect 40:15 Could stopping leave you worse off? 41:35 Who should actually take GLP-1 drugs? 43:40 The biggest mistake when starting treatment 46:28 What to eat when your appetite drops 50:03 Why these are not weight loss aids 51:52 Should healthy people take small doses? 53:14 The exercise rule people miss 54:24 What comes after Ozempic and Mounjaro? 📚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] 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 Enough: Your Health, Your Weight, and What It's Like To Be Free by Dr Ania Jastreboff & Oprah Winfrey [https://amzn.to/3Qo9RCJ] Retatrutide for Obesity [https://www.nejm.org/doi/full/10.1056/NEJMoa2301972], The New England Journal of Medicine (2023) Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined [https://www.nejm.org/doi/full/10.1056/NEJMoa2028198], The New England Journal of Medicine (2021) Semaglutide and Cardiovascular Outcomes in Patients [https://www.nejm.org/doi/full/10.1056/NEJMoa1607141#:~:text=At%20baseline%2C%202735%20of%20the,of%20adverse%20events%2C%20mainly%20gastrointestinal.], The New England Journal of Medicine (2016) Tirzepatide for Obesity Treatment and Diabetes Prevention [https://pubmed.ncbi.nlm.nih.gov/39536238/], The New England Journal of Medicine (2025) Tirzepatide for the Treatment of Obstructive Sleep Apnea and Obesity [https://www.nejm.org/doi/full/10.1056/NEJMoa2404881], The New England Journal of Medicine (2024) 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: Fix Your Gut: Improve Your Mind | Dr Will Bulsiewicz

Today, we’re exploring the brain-gut axis We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals through this intricate network of nerves. So, the question is: if they’re so tightly intertwined, can treating one help heal the other? I’m joined by gastroenterologist Dr. Will Bulsiewicz to unravel the mystery of this connection - and find out how we can use it to our advantage. 🌱 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]

The 5 best foods to fight cancer and lower your risk of death | Dr William Li

You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences? In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how everyday foods can fuel cancer growth or help your body keep it under control. We explore how cancer starts, why it is part of normal biology, and explain why lifestyle and environment are more important than genetics when managing your cancer risk. Dr Li shares simple guidance on eating patterns that support your body’s defences, including increasing plant-rich foods and reducing ultra-processed foods. He also highlights everyday habits such as staying active, supporting gut health, and limiting toxin exposure as ways to tip the balance in your favour. If your body is already managing cancer cells every day, what small changes could help it do that job better? 🌱 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/]. Timecodes 00:00 Intro 02:26 Almost everyone has microscopic tumours 08:15 We all have cancer right now? 10:45 Why most cancer cells stay harmless 13:40 The hidden trigger that fuels cancer growth 14:35 What makes cancer turn deadly 16:35 Cancer cells behave like seeds 19:05 How sunburn can lead to cancer 20:55 What smoking really does inside your body 22:20 The new way to fight cancer 24:20 Why genes matter less than you think 26:00 Is vaping worse than smoking? 27:05 The drinking habit that raises cancer risk 29:25 The environmental risk we can’t ignore 33:47 The diet pattern linked to cancer risk 35:10 Why processed meat is a class 1 carcinogen 37:25 How processed meat affects your gut 41:50 A simple way to reduce BBQ toxins 43:40 Does sugar really feed cancer? 45:51 The truth about soy and cancer 47:25 The soy study that shocked scientists 49:05 How tomatoes may lower cancer risk 51:00 Why berries are more powerful than you think 54:40 How tea and coffee support your defences 56:05 The gut link to cancer risk 57:40 Dr Li’s simplest rules to reduce risk 📚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] 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 Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life by Dr William Li [https://amzn.to/3V1UUGe] Eat to Beat Your Diet by Dr William Li [https://amzn.to/3V1UUGe] Huge microbiome breakthrough from ZOE, thanks to community science [https://zoe.com/learn/new-microbiome-breakthrough?srsltid=AfmBOootBEsGeMTKviPDvX1p6sUX6HWpZG8Ro_69ohYd89_KgR-NKUq4] Shanghai Breast Cancer Study [https://jamanetwork.com/journals/jama/fullarticle/185034], JAMA (2009) The Anti-Cancer Activity of Lycopene [https://pmc.ncbi.nlm.nih.gov/articles/PMC9741066/], Nutrients (2022) Health Professionals Follow-Up Study [https://hsph.harvard.edu/research/health-professionals/] 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: Three Foods to Fight Inflammation | Dr Federica Amati & Prof Tim Spector

Today we’re talking about some foods that can change your life. Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.  However, you don’t need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food. I’m joined by Dr. Federica Amati and Professor Tim Spector to spotlight three inflammation-fighting foods - and explain why these small changes to your plate can make a big difference to your body. 🌱 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]

5 simple nutrition changes to boost energy, lift your mood and beat fatigue (in just 72 hours!) | Prof Tim Spector & Dr Federica Amati

Watch “The Gut Health Challenge [https://youtu.be/tPp4FSd6PXc]” on YouTube | LINK Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?  In this episode, Professor Tim Spector and ZOE’s Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.  They speak to Lucy and Sarah, who put ZOE to the test and changed only their nutrition for six weeks. At the start, they were held back by brain fog, poor sleep, and constant tiredness. Could a six-week nutritional reset really move the needle?  This episode shows what happened in real life as they explore why many people feel tired or flat, even when tests look “normal”. The episode explains why your gut microbiome matters, how you can feel better within days, and why consistency beats perfection. You will also hear the simple changes they made. Bigger breakfasts. More plant diversity. Easy food swaps. Small habits that fit into real life. If you feel tired but your tests say you’re “fine”, what would you change first? And if you felt better in days, would you keep going for six weeks? Join Prof Tim Spector behind the scenes, just search “ZOE Gut Health Challenge [https://youtu.be/tPp4FSd6PXc]” on YouTube | LINK Timecodes 00:00 Intro 04:44 Why you can feel exhausted despite doing everything right 09:59 The test results that didn’t match how you feel 12:36 Why your symptoms may show before your blood tests 15:43 ‘Normal’ results… but still feeling terrible 17:31 The hidden gut problem behind low energy 19:43 Why this experiment wasn’t supposed to work this fast 21:54 Why your cravings may not be under your control 23:46 The first sign your body is changing (in days) 24:09 Feel happier in just 3 days? 24:59 The simple breakfast shift that changes everything 25:57 Why most people miss this one thing in their diet 27:38 The tool that makes healthy eating easier 29:14 How to improve your family’s diet without forcing it 31:06 The meal that proves healthy food can fill you up 32:25 The small food swaps that make the biggest difference 34:31 The eating habit most people overlook 35:57 Why 30 plants a week sounds impossible (but isn’t) 38:22 Why this doesn’t feel like a diet 40:39 What to do when you fall off track 42:22 The 80% rule that makes this sustainable 44:25 Why this finally feels easy to stick to 47:10 The one thing to change first 47:52 Did it work after just 6 weeks? 📚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] 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 Gut Health Challenge [https://youtu.be/tPp4FSd6PXc]   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 ZOE app and Gut Health test are for general health and wellness purposes only. They are not intended to prevent, diagnose or treat any medical condition. Sarah and Lucy received free access to the ZOE app and testing and Daily30 for their participation in the documentary.