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

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/].

Most replayed moment: How to Balance Sunlight and Suncream | Professor John McGrath

Today we’re talking about skin and sunlight. Skin and sunlight have a complicated relationship. Sunlight helps our bodies produce vitamin D, which is essential for overall health. However, too much exposure can accelerate skin ageing and increase the risk of skin cancer. So how much sun is enough? Are most of us getting too little, or too much? And where does sunscreen fit into a healthy daily routine? I’m joined by Professor John McGrath to explore how sunlight affects our skin, and how to strike the perfect balance 🌱 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=1000712579590]

How to unlock the secret power of mushrooms to heal your gut, cut cholesterol and protect your brain | Prof Robin May

Could mushrooms hold the secret to better gut health, lower cholesterol, and can they protect your brain? Today, Professor Robin May, a leading microbiologist and the UK Government’s Chief Scientific Officer, explores why our interest in mushrooms has exploded. He explains why they are not just another vegetable but could hold the key to better gut health, brain health, immune health, and lower cholesterol. By the end of the episode, you’ll know which health claims about mushrooms are real, which are exaggerated and where the science is just too early to trust. You’ll have a solid understanding of what mushrooms are really doing inside our bodies and how to unlock the secret health powers they hold. Should mushrooms become a regular part of your weekly shop rather than an occasional side dish? And if fungi have evolved alongside humans for millions of years, what else might they reveal about the future of nutrition and health? 🌱 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 03:32 Are mushrooms closer to humans than plants? 06:20 What is a mushroom, really? 10:46 Why we’re eating more mushrooms now 12:14 The hidden nutrients inside mushrooms 13:56 Can mushrooms boost vitamin D? 15:35 The sunlight trick for healthier mushrooms 17:27 How many mushrooms give you enough vitamin D? 18:01 The mushroom with 500x more vitamin D 20:25 The mystery compound found in mushrooms 22:00 Should you take mushroom supplements? 24:30 Do all mushrooms contain this rare compound? 26:22 Can mushrooms help you live longer? 28:35 Can lion’s mane protect your brain? 30:24 Do mushrooms really boost IQ? 34:21 Can mushrooms affect your immune system? 36:40 How mushrooms feed your gut microbes 38:20 Should fungi live in your gut? 39:45 The fungus that lives on your head 41:50 Can mushrooms lower cholesterol? 43:21 Are you cooking mushrooms wrong? 45:25 Should you eat raw mushrooms? 47:21 How to make mushrooms taste better 49:25 The easiest way to eat more mushrooms 52:17 Robin’s top mushroom tip 📚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 A Review of Mushrooms as a Potential Source of Dietary Vitamin D [https://pmc.ncbi.nlm.nih.gov/articles/PMC6213178/], Nutrients (2018) Ergothioneine: an underrecognised dietary micronutrient required for healthy ageing [https://pmc.ncbi.nlm.nih.gov/articles/PMC9816654/], British Journal of Nutrition (2023) Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles?, [https://journals.sagepub.com/doi/full/10.1089/ars.2021.0043]Antioxidants and Redox Signaling (2022) Mushrooms & longevity [https://www.nature.com/articles/s41514-025-00244-x], Nature (2025) Lion’s mane & nerve growth factor [https://link.springer.com/article/10.1186/s13036-023-00392-2], Journal of Biological Engineering (2023) The Relationship between Mushroom Intake and Cognitive Performance [https://pmc.ncbi.nlm.nih.gov/articles/PMC10857520/], Nutrients (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].