In today's episode, we discover practical, science-backed steps to reduce your risk of colds and flu this winter without wasting money on products that don’t deliver.

How to protect your immune system this winter with Prof. Daniel Davis

How can you support your immune health this winter?

In this episode, we debunk the vitamin supplement industry and find out whether your daily multivitamin could actually be causing more harm than good.

Why your daily multivitamin could be harming you with David Seres

The truth about vitamins.

This whipped feta and butter bean dish is the perfect cooling summer lunch, packed with flavour and gut-friendly benefits.

Recipe: Whipped Feta & Butter Beans

Say goodbye to summer with this unforgettable, protein-packed ice cream that tastes like sweet and salty cheesecake.

Recipe: Miso Caramel Ice Cream

RECIPE: Miso Caramel Ice Cream

You don’t have to do much to make these ingredients taste amazing. Just dress with some polyphenol-rich extra virgin olive oil, season, and you're done.

Recipe: Peach Caprese Salad

Peach Caprese Salad

In this episode, Dr. Nour Makarem outlines the latest scientific discoveries in this field and unveils some less-familiar risk factors. 

How to beat heart disease: 8 habits you MUST fix with Dr. Nour Makarem

How to beat heart disease: 8 habits you MUST fix

This gut-loving skillet blends fiber-rich cannellini beans, prebiotic garlic, and nutrient-packed spinach to support a diverse and healthy gut microbiome. 

Recipe: Creamy Broccoli Beans

Creamy Broccoli Beans

In this episode, we dive into the hidden world of food additives, which substances might be harming our health, and what consumers can do to reduce their risk.

Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle

In this episode, we cut through the noise of weight loss fads to explore flexible dieting, a science-backed method that’s helped countless people make real, sustainable changes. 

Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry

Any exercise can help you manage your blood sugar.

In this episode, Dr Sarah Berry breaks down the good, the bad, and the misunderstood sides of ultra-processed food. How do they impact long-term health?

Nutrition scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry

What's the truth about UPFs?

Today, Prof. Stuart Phillips explains how protein keeps us healthy as we age, how much we really need, and gives simple advice to help you achieve it.

No. 1 protein expert: Are you eating enough? with Prof. Stuart Phillips and Dr. Federica Amati

Which protein sources are best?

This tropical mango kefir ice cream is creamy, tangy, and packed with gut-friendly benefits, no churning required.

Recipe: Mango Coconut Kefir Ice Cream

Mango Coconut Kefir Ice Cream

When it’s too hot to cook, this fresh summer panzanella comes together in minutes. It’s a simple, satisfying dish that’s perfect for warm days.

Recipe: White Bean Panzanella

White bean panzanella

Today, we discuss the role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia with Dr Bill Harris.

Omega-3s and brain health: What the science really says  with Dr. Bill Harris and Prof. Sarah Berry

How important are omega-3s for brain health?

Today, Dr. Vonda Wright reveals the truth about muscle and body composition in later years. We also ask whether building muscle can help you burn fat.

Can bigger muscles really help burn fat and keep you young? With Dr Vonda Wright

How can muscle gains support your health?

Summer is in full swing, and what better way to cool down and pack in some probiotics for your gut health than with this strawberry kefir ice cream?

Recipe: Strawberry Chocolate Kefir Ice Cream

Strawberry and Chocolate Kefir Ice Cream

This vibrant roasted carrot and kidney bean hummus is a fiber-rich twist on the classic dip — creamy, smoky, and packed with gut-friendly ingredients. 

Recipe: Roasted carrot and kidney bean hummus

Roasted Carrot & Kidney Bean Hummus

Today, you'll learn why your lifetime risk of breast cancer may be higher than you’ve been told, and how diet and lifestyle can change your trajectory.

Are you at high risk for breast cancer? An early detection guide with Dr. Thais Aliabadi

With probiotic-rich fermented pickles, yogurt, and prebiotic fibers from cooled potatoes and onions, this gut-friendly dish is delicious and nourishing.

Recipe: Dill pickle potato salad

Dill pickle potato salad.

In this episode, Prof. Quirijn de Mast explores the scientific research on traditional East African diets and how they might reduce inflammation.

Can a traditional African diet help protect against inflammation? With Quirijn de Mast and Tim Spector

Mount Kilimanjaro, Tanzania.

Tanzania’s delicious fermented banana beer, locally known as mbege, is made by boiling ripe bananas and fermenting the mash with millet flour.

Recipe: Mbege - Tanzanian fermented banana 'beer'

How do you make banana 'beer'?

This simple, fiber-rich, plant-heavy breakfast hash is packed with gut health-supporting ingredients and is incredibly simple to prepare.

Recipe: Breakfast hash

Delicious breakfast hash.

Looking for a delicious way to beat the heat while nourishing your gut? Look no further than this refreshing blueberry kefir ice cream.

Recipe: Blueberry kefir ice cream

Blueberry kefir ice cream

Today we discover exactly what high blood pressure is, why it matters for long-term health, and what steps you can take to reduce it today.

Daily habit to lower blood pressure, improve heart health and reduce dementia risk with Prof. Tim Spector

Hypertension explained.

Today, we discuss”'inflammaging,” how this invisible inflammation can silently damage the brain, gut, and immune system, and how we can fight back.

The daily step count that cuts inflammation in half with Prof. Janet Lord

Can going for a walk reduce inflammation?

This week, we explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim.

The 3 biggest myths about anti-aging skincare with Prof. John McGrath

Anti-aging skin care: What's the truth?

This charred corn salad is the perfect no-fuss, no-cook meal for hot summer days — bright, fresh, and packed with gut-friendly ingredients.

RECIPE: Charred corn salad

Charred corn salad

Today, we share groundbreaking new research that could reshape how we think about supplements. The question is: Prebiotics or probiotics?

Which supplements work, and which are a waste? With Prof. Tim Spector and Prof. Sarah Berry

What's the truth about supplements?

Meet your new favorite 10-minute meal: Lemony Butter Beans, bright, zesty, and deeply satisfying. These creamy canned beans are rich in resistant starch — a gut-friendly fiber that feeds beneficial microbes and supports digestion. Served with a slice of toasted sourdough and top with a scoop of Daily30+.

Recipe: Lemony Butter Beans

Lemony Butter Beans

In this episode, we discover the health consequences associated with ultra-processed food (UPFs) with leading gut health expert, Dr. Andy Chan.

Ultra-processed foods with Dr Andy Chan

Are we getting sicker from the food we eat?

In today's episode, we discuss the science behind this spring's most talked-about health fads with Liz Earle, and outline some trends to avoid.

2 wellness trends worth trying (and 3 to avoid) with Liz Earle MBE and Dr. Federica Amati

Is red light therapy just another wellness scam?

Most of us avoid the cold, We crank up the heating, bundle up in layers, but what if freezing — or even sweating — could be the key to better health?

The truth about cold exposure with Dr. Susanna Søberg

Can cold improve your health?

Today, we explore the hidden forces that guide our decisions about what we eat with Prof. Brian Elbel from NYU and Prof. Tim Spector.

Why the 'Big Food’ industry is killing us, and how to fight back with Prof. Brian Elbel

Today, find out about how you don't have to be sad to be depressed and learn ways to improve your mood.

Signs you may have high-functioning depression and 5 ways to fix it with Dr. Judith Joseph

What is high-functioning depression?

In today's episode we explore the latest science behind IBS and why your gut microbiome holds the key to understanding it.

The brain-gut mystery: What’s really causing your IBS? With Dr. Will Bulsiewicz

How does your brain communicate with your gut?

For moments when your cup of tea needs a slice of cake, this one really packs in the plants, and the Greek yoghurt ‘frosting’ adds a lovely tartness.

Recipe: Prof. Tim Spector's carrot cake with tahini orange frosting

Tim's Carrot Cake

In today’s episode, we discover precisely what inflammation is and share seven anti-inflammatory foods to help you add healthy years to your life.

Top 7 foods to fight inflammation this spring with Prof. Tim Spector and Dr. Federica Amati

7 anti-inflammatory foods.

Need a plant-packed lunch in under 5 minutes? This is no ordinary avocado toast. It’s creamy, tangy, and full of ingredients that support your gut health.

Recipe: No ordinary avocado toast

No ordinary avocado toast

In today's episode, we discover the rich history behind matcha, and it’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.

Matcha, coffee, and green tea: Which is healthiest? With Prof. Tim Spector and Chef Andrew Kojima

What's so great about matcha?

These smoky butter beans are packed with fiber, flavor, and prebiotics, and all you need is 15 minutes and one pan. It’s good for your gut, too.

Recipe: Smoky butter beans

Deliciously smoky butter beans.

Today, we explore the benefits of strength training with Dr. Andy Galpin. He also provides tips on how to incorporate it into your daily life.

The workout that builds muscle, boosts your brain, and slows down aging with Dr. Andy Galpin

Why is strength so important for health?

In this episode, Prof. Tim Spector outlines the difference between 'good' and 'bad' carbs and explains why quality matters more than quantity. 

The truth about low carb diets, sugar spikes, and ‘multigrain’ labels with Prof. Tim Spector

Are all carbs bad?

What’s the best way to eat chia seeds? Try these chia lemon pots. They’re tangy, delicious, and packed full of gut-healthy fibre.

RECIPE: Chia lemon pots

Chia lemon pots

In this episode, we explore the science of longevity with Bryan Johnson, the man who has dedicated his life to exploring ways to stop the aging process. 

Do you want to die? How Bryan Johnson plans to cheat death

Bryan Johnson and Prof. Tim Spector

In this episode, legendary volleyball player Gabby Reece and Dr. Federica Amati discuss balancing fitness with motherhood and share tips for staying strong for life.

Why your workout should change with each new decade with Gabby Reece

Learn how to stay strong.

In this episode, Sarah and Jonathan find out whether oats are actually good for us, plus insights to help you make the best choice for your health.

The truth about oats with Prof. Sarah Berry

Oats: What's the verdict?

In today's episode, Dr. Tamiko Katsumoto discusses the role of inflammation in arthritis and how lifestyle changes can help reduce inflammation naturally.

How to reverse arthritis in 8 weeks with Dr. Tamiko Katsumoto

Can your diet reduce joint pain?

These delicious creamy beans with roasted squash and crispy sage pack in half of your daily fiber requirement in just a single serving.

Recipe: Creamy beans with roasted squash and crispy sage

Creamy beans with roasted squash and crispy sage

Today, Dr. Wendy Suzuki reveals how aerobic exercise boosts memory, sharpens focus, and even builds a protective barrier against dementia.

How exercise slows down brain aging with Dr. Wendy Suzuki

Can exercise support your brain health?

Grab those frozen peas from the back of the freezer and make these unbelievably delicious cottage cheese pancakes, designed by Prof. Tim Spector.

Recipe: Herby pea pancakes by Prof. Tim Spector

Herby pea pancakes by Tim Spector

In today’s inspiring podcast episode, Rich Roll describes his midlife transformation from junk food addict to one of the world’s fittest men.

Rich Roll: Why midlife is a crucial moment to improve your health

Rich Roll, the plant-fueled ultramarathoner

Packed with bioactive polyphenols and healthy plant proteins, this dessert is a treat for both your gut microbiome and your taste buds.

Recipe: Tofu chocolate mousse

Delicious tofu chocolate mousse

In this episode, Shawn Stevenson and Prof. Tim Spector discuss the science of metabolism, and why it matters so much for our health.

3 simple steps to transform your metabolism with Shawn Stevenson and Prof. Tim Spector

All you need to know about metabolism.

Today’s guests reveal the lifestyle habits driving the dementia crisis and share tips on how to keep your brain healthy for years to come.

Why 90% of Alzheimer's cases are preventable, with Drs. Ayesha and Dean Sherzai

Is cognitive decline inevitable?

This 10-ingredient vegan shepherd's pie is made with fibre-rich lentils and adds nine plants to your plate. Importantly, it’s also delicious.

RECIPE: Vegan shepherd's pie

Delicious vegan shepherd's pie

Today Dr. Valter Longo discusses biological age with Jonathan and Prof. Tim Spector. He explains how fasting may be the key to living longer.

Fasting and biological age with Dr. Valter Longo

What's the secret to a long life?

In today’s episode, discover why losing weight often feels like a battle against your own biology and why calories don’t count.

Prof. Giles Yeo and the science of weight loss: Why calories don’t count

Why you shouldn't get hung up on calories.

This harissa roasted salmon traybake is delicious and packed full of plants, protein, and gut-loving legumes. It’s also quick and easy.

RECIPE: Harissa roasted salmon

Harissa roasted salmon

In this episode, we learn how gut bacteria interact with belly fat and find out how the diversity of your gut bacteria affects weight and overall health.

Is your gut microbiome preventing weight loss? With Dr. Suzanne Devkota and Prof. Tim Spector

How do gut bacteria influence your weight?

In this episode, Prof. Tim Spector and Prof. Sarah Berry share seven essential, science-backed strategies to help you eat healthily in 2025.

How to eat in 2025: 7 science-backed tips with Tim Spector and Sarah Berry

How to eat in 2025

In this special episode, we take a look back at some of the best bits of our podcasts from 2024

ZOE Science & Nutrition: Best of 2024 – Part 2

What's so magical about mushrooms?

In the first part of this special episode, we take a look back at some of the best bits of our podcasts from 2024

ZOE Science & Nutrition: Best of 2024 – Part 1

Our top tips from 2024's podcast episodes.

In today's episode, we discover what's in your sweetener, how it’s affecting your health, and where to turn to satisfy your sweet tooth.

Are artificial sweeteners harming your gut?

Are artificial sweeteners safe?

Try this delicious recipe for minestrone soup with butter beans. It's the perfect dish for when you need something hearty, nourishing, and delicious. 

RECIPE: Minestrone soup with butter beans

Minestrone soup with beans.

In today's episode, Tamsen Nadal and Dr. Sarah Berry discuss how to track and treat your menopause symptoms so you can embrace the power of midlife. 

How to track your menopause symptoms

How to track your menopause symptoms.

Our spicy eggplant parmesan sandwich is a delicious and nutritious way to add some extra plants to your day. It’s also wonderfully simple to prepare.

RECIPE: Spicy eggplant parmesan sandwich

Spicy eggplant parmesan sandwich

In today's episode, Carleigh Bodrug shares innovative recipes for our ‘food scraps’, and Dr. Will B reveals why they could make us healthier. 

The truth about expiration dates, freezing food and cooking with vegetable scraps

Today, Professor Tim Spector looks back on the pandemic and what we learned about symptoms, transmission, and vaccines in the early stages. 

The COVID response: Did we get it wrong?

Revisiting the pandemic.

These hazelnut and chocolate bliss ball bites are the perfect snack, any time of day. They’re free from dairy, gluten, and refined sugar.

ZOE Editorial Staff

Editorial Staff

ZOE

Featured articles

How to protect your immune system this winter with Prof. Daniel Davis

Why your daily multivitamin could be harming you with David Seres

Recipe: Whipped Feta & Butter Beans

EXPLORE ZOE

Stay up to date with ZOE

Follow us

Company

Legal

Resources