ZOE Science & Nutrition

By: ZOE
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  • Summary

  • The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
    Copyright 2024 ZOE
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Hygiene & Healthy Living Science
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Episodes
  • 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

    3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector
    Feb 6 2025
    Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health? In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them. You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep. 🥑 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 The truth about your metabolism 04:00 What metabolism actually is 07:30 How ultra-processed food slows metabolism 10:20 Why most people aren’t metabolically healthy 14:00 Food shapes your body’s energy system 18:40 Brain inflammation and metabolism 22:50 How processed food changes calorie burn 27:15 Chemicals in food and air affect health 30:40 Why ultra-processed food harms children most 34:10 How processed food makes us overeat 38:25 Artificial ingredients and gut health 42:10 Can mitochondria be ‘hacked’? 45:00 Poor sleep increases fat storage 48:15 The biggest mistake before bed 50:30 Why breakfast matters for metabolism 52:40 Foods that spike blood sugar 54:20 Tim Spector’s go-to breakfast 55:50 One simple swap to improve metabolism 📚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 Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise, Daily energy expenditure through the human life course, 2021, published in Science Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    59 mins
  • Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman

    Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman
    Feb 4 2025
    Today we’re exploring what evolution can teach us about exercise. When it comes to doing exercise, there’s often a tug-of-war between our body and brain. Our body craves movement - it wants to be leaner, fitter, stronger. But our brain? Well, that’s a different story. It often dreads the thought of going on a run or lifting weights and will try and find any excuse to avoid doing it. So, why does this conflict exist, and more importantly, how can we overcome it? Harvard Professor of Biological Sciences Daniel Lieberman is here to unravel the mysteries of our exercising ancestors and explain how this can help us train today. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 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 mins
  • Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai

    Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai
    Jan 30 2025
    Dementia is one of the fastest-growing health crises in the developed world, with cases expected to double in the coming decades. But despite common misconceptions, cognitive decline isn’t inevitable. The latest research shows that lifestyle choices play a far greater role in brain health than genetics alone. In this episode, neurologists Drs. Ayesha and Dean Sherzai share practical, science-backed strategies to help you protect your brain and reduce your risk of dementia. As co-directors of the Alzheimer’s Prevention Program at Loma Linda University, they’ve spent their careers studying how habits like diet, exercise, sleep, and stress management influence long-term cognitive health. 🥑 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 Meet the brain doctors fighting dementia 01:04 Parents have dementia – are you doomed? 02:00 Can dementia be reversed? 02:25 Five lifestyle changes to prevent Alzheimer’s 06:07 What is dementia vs. Alzheimer’s? 08:50 Are your genes to blame? 12:49 Dementia starts 20+ years before diagnosis 14:10 Four biggest causes of Alzheimer’s 19:04 How to build brain reserve & stay sharp 22:50 Are dementia rates rising or falling? 25:30 How the brain declines over decades 29:00 This diet cuts Alzheimer’s risk by 53% 32:40 Three nutrients your brain can’t live without 38:15 The surprising link between LDL cholesterol & dementia 44:10 Leg workouts slash dementia risk by 35% 46:20 Why strength training is critical for brain health 50:36 How stress shrinks your brain 54:00 Sleep: The brain’s natural detox 📚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 Association of Lifestyle and Genetic Risk With Incidence of Dementia, 2019, published in JAMA Dementia statistics, published by Alzheimer's Disease International (ADI) World Alzheimer Report 2015 - The Global Impact of Dementia, published by Alzheimer's Disease International (ADI) Midlife serum cholesterol and increased risk of Alzheimer's and vascular dementia three decades later, 2009, published in Dementia and Geriatric Cognitive Disorders 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 hr and 6 mins

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Profile Image for VS

My favorite podcast

I absolutely love, love this podcast. It's just the right amount of detail I need to get a good understanding on each topic. The guests they have are very good at summarizing the science behind nutrition. Can't get enough of it and always look forward to hearing the new episode. Highly recommended!

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Fantastic

I have loved every episode to the fullest. Always interesting, educational, realistic, just great. I can't say enough good things.

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