
Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks.
So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?
In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health.
Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype.
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Timecodes
00:00 Introduction
02:50 The scary headlines about your food are wrong
07:40 The food classification system scientists call 'useless'
09:25 Why not all peanut butters are created equal
11:05 What really makes a processed food unhealthy?
12:20 The difference between 'safe' and 'healthy' food additives
15:50 What food companies remove from your food
17:30 The invisible 'food matrix' that processing destroys
19:05 Why you don't absorb all the calories you eat
22:25 An apple vs apple juice: the shocking results of a 1977 study
25:05 The ingredient label lie you're falling for
26:25 Why soft food makes you gain more weight
28:40 Even a nutrition scientist with 25 years of experience is confused
32:45 How we're building a new system to score processed food
35:52 The science of 'hyper-palatable' foods
39:00 How food is engineered to make you overeat
42:10 It's not 65% of food, it's this much you should worry about
45:30 The financial reality of eating healthy
51:47 Using processing for good: the 'wonder bread' of the future
55:17 If I switch to low-risk food, will my health improve?
56:45 Is processed food damaging our brains' hunger signals?
📚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 SpectorFree 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.
Episode transcripts are available here.
Aug 7
1 hr

Today, we’re turning our attention to allergies.
For decades, conflicting advice on how to prevent allergies from developing has left parents unsure about the best ways to protect their children. Should you introduce peanut products to your newborn, or avoid them entirely? Many are still unclear.
What is clear, however, is that allergies are on the rise.
I’m joined by groundbreaking researcher Dr. Gideon Lack to help bring clarity to the conversation about allergies. His pioneering work has challenged long-held beliefs and offers potentially life-saving advice. He begins by sharing his first ‘lightbulb moment.’
🥑 Unwrap the truth about your food 👉 Get the ZOE app
🌱 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
Aug 5
14 min

Are you eating enough protein? This is probably a question you’ve asked yourself. With “high protein” labels on almost every type of food product you can imagine, it’s easy to get confused.
In this episode, Prof. Stuart Phillips explains how protein can keep us healthy as we age. He also outlines when we should eat protein, how much protein we really need, and provides simple, practical advice to help you achieve it. Stuart is a professor in the Kinesiology Department at McMaster University. He’s the author of more than 400 scientific papers, many focusing on protein and muscle health, particularly during ageing.
With so much confusion around this topic - especially in the context of fitness and ageing - this episode will provide clear, evidence-based answers from one of the world’s leading scientists on the topic, to help you make smarter nutrition choices.
🥑 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
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Timecodes
00:00 We’ve been lied to about protein
04:05 Why protein is completely different from carbs and fat
09:05 The depressing age when you start losing muscle
14:45 Your muscles have a secret second job
17:25 Why food companies are suddenly adding protein to everything
22:25 The shocking protein intake that fuelled your biggest ever growth spurt
26:45 Why the 'optimal' amount of protein is so hard to define
33:05 The surprising truth about protein for building muscle
40:15 Most of us are already eating the 'optimal' amount of protein without trying
42:30 When eating more protein could actually be harmful
45:00 The ‘anabolic window’ myth debunked
48:50 Why 'animal protein is superior' is an outdated idea
51:16 The myth of ‘incomplete’ plant proteins
51:55 The ancient food secret our ancestors discovered all over the world
53:50 Is there an upper limit for protein in one meal?
57:25 My number one food for a high-protein breakfast
59:05 A simple pyramid for choosing the healthiest protein sources
59:55 The 'healthy' protein source that’s a class one carcinogen
01:02:55 When a protein bar is no healthier than a chocolate bar
01:04:30 Why your protein cookie could be reducing your healthy life years
01:06:20 My number one tip for health (and it’s not about nutrition)
01:08:50 The ideal daily protein target for most healthy adults
Studies:
Optimizing adult protein intake during catabolic health conditions, 2020, Advances in Nutrition
Integrated myofibrillar protein synthesis in recovery from resistance exercise with and without multi-ingredient supplementation in overweight older men, 2019, Frontiers in Nutrition
Higher dietary protein during weight loss: muscle sparing?, 2018, Obesity
What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?, 2016, Sports Medicine
📚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
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Jul 31
1 hr 14 min

Today, we’re exploring the connection between your gut and your brain.
For years, the brain was seen as somewhat detached from other parts of our body, working in isolation above all else. However, emerging research is flipping our idea of the brain on its head. Scientists now know that the gut acts like a ‘second brain’, influencing everything from our mood and memory to our risk of neurological disease.
So, have we been neglecting a vital piece of the brain health puzzle?
Joining me to unpack this topic is Professor John Cryan, a world-leading expert in the gut-brain axis.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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
Jul 29
14 min

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain.
Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia.
We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements.
In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index."
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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.
Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/
Timecodes
00:00 Do Omega 3s Really Protect Your Brain?
01:46 Are We Deficient in Omega 3?
02:15 Plant vs. Fish: Omega 3 Sources Explained
03:34 Are EPA & DHA Really "Essential"?
05:03 The Omega 3 Family Tree: ALA, EPA, and DHA
07:05 Plant Based Myth: Omega 3 Conversion Rates
11:00 The "Optimal" Omega 3 Level: Are You There?
12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat?
14:19 Are Omega 3s Only For Heart Health?
15:13 Why Fish Oil First Made Headlines
18:47 Why Are Omega 3s so Great for Your Heart
21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health
25:11 Omega 3s and Longevity
28:18 Omega 3s and Brain Health: The Latest Science
29:15 Dementia Risk: Omega 3 Levels in the Brain
30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression
32:41 EPA vs. DHA for Depression: The Surprising Findings
35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain?
38:40 Measuring Your Omega 3 Index: How to Get Tested
42:20 Mercury in Fish: Is it a Real Concern?
45:19 Farmed vs. Wild Salmon: What's the Difference?
48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric?
54:50 Vegan & Vegetarian Options: Algae Based Omega 3s
📚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
Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025
The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025,
Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, NutrientsFish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Jul 24
1 hr 3 min

🌱 Try our plant based wholefood supplement - Daily 30+
Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.
This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.
In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.
A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.
*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 Do your scales lie about muscle?
00:34 Do muscles stop sugar spikes?
03:45 Why muscles are hormonal powerhouses
06:10 Can you reverse cell aging?
07:20 The dangers of high blood sugar
11:05 Are you sitting down for too long?
15:05 Shocking difference in muscle scans
18:40 Is it ever too late to build muscle?
20:20 Can exercise rejuvenate your cells?
24:50 The risk of losing muscle
28:37 Should you stop weighing yourself?
31:47 Surprising truth about muscle vs. fat
33:50 Does perimenopause affect metabolism?
39:05 Where is fat really stored?
42:10 Can you lift for life by focusing on strength?
51:00 Should you check your heart before high intensity exercise?
📚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
Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013)
Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025)
Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024)
The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018)
Low back pain: a call for action The Lancet (2018)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Jul 17
1 hr

Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call.
Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed.
Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Food's Influence on Breast Cancer Risk
00:47 Mammogram Limitations & Misconceptions
04:11 Shifting Mammogram Age Guidelines
10:02 Mammogram Limitations and Dense Breasts
11:56 How to Know if You Have Dense Breasts
13:23 Dr. Aliabadi's Personal Cancer Journey
15:37 Discovering a High Lifetime Risk
17:28 The Emotional Impact of Cancer Talk
19:11 The Day of Surgery and Unexpected News
22:32 The Importance of Being Your Own Advocate
25:10 A Second Mastectomy for Missed Tissue
27:00 Olivia Munn: A Public Story of Early Detection
31:00 Genetic Testing Beyond Family History
34:09 How to Calculate Your Lifetime Risk
37:25 High-Risk Patient Screening Strategies
40:02 Factors Increasing Breast Cancer Risk
43:03 Hormonal Birth Control and HRT Safety
46:00 When to See a Doctor for Lumps
49:10 The Power of Personalized Health
📚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
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Jul 10
53 min

Today we’re talking about olive oil.
Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.
But is it truly liquid gold, or just another fad?
I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.
🥑 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
Jul 8
15 min

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC).
Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.
The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.
Quirijn shares insights from his 20-year collaboration with local researchers.
This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.
🌱 Try our new plant based wholefood supplement - Daily 30+
Follow ZOE on Instagram.
Timecodes
00:00 Can This African Diet Transform Your Health in 2 Weeks?
02:47 What Makes African Diets Healthier Than Mediterranean?
05:17 The Mediterranean Diet: Are We Getting It Wrong?
07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge
10:37 Are These Ancient Grains the Original Superfoods?
13:17 Diet Changes That Predict Disease — Here’s How
15:58 What Pre-Western Diets Reveal About Human Health
18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro
21:00 This Fermented Banana Beer Might Boost Immunity
23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet
26:07 Can a Fermented Drink Reverse Western Diet Damage?
28:47 How Food Labels Trick You Into Thinking You're Healthy
31:38 Is Your Immune System Running on the Wrong Fuel?
34:12 These Roots Are Healthier Than Potatoes — Here’s Why
36:51 Your Porridge Is Making You Unhealthy (Without You Knowing)
39:35 What People Actually Eat on a Traditional African Diet
42:21 Pasteurised Fermented Foods — The Surprising Downside
45:06 Most People Don’t Eat Enough Fiber. Do You?
47:49 Why One Diet Doesn’t Work for Everyone
50:33 The #1 Diet Swap to Transform Your Health
📚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 episodeImmune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)
Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
Jul 3
59 min

Today we’re talking about obesity medication.
Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.
In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?
One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.
🥑 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
Jul 2
13 min
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