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ZOE Science & Nutrition

ZOE Science & Nutrition

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 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 Hygiène et mode de vie sain Science
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  • Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim Spector

    Most replayed moment: What can we learn from the man who’s trying to live forever? | Bryan Johnson & Tim Spector
    Mar 10 2026
    Today we’re exploring one of the most ambitious self-experiments in human history. Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised. So what does his daily routine actually look like? And what can the rest of us learn from it? I’m joined by Professor Tim Spector to dissect Bryan’s data-driven diet, discuss the future of personalised health, and hear Bryan’s top five tips for a better night’s sleep. 🌱 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 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 Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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    14 min
  • Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’Neill

    Tired, anxious, gaining weight? It could be your hormones | Dr Helen O’Neill
    Mar 5 2026
    Hormones control almost every system in your body. They are like an orchestra playing, so when one instrument is a little off-key, it affects the whole system. If you feel tired, anxious, or are gaining weight, your hormones may be involved. In this episode, leading reproductive expert Dr Helen O’Neill explains how hormone health affects fertility, metabolism, and mental health for both men and women. The core question is simple: if hormones run your body, how much influence do you have over them? Alongside ZOE’s head nutritionist, Dr Federica Amati, Helen explores the links between hormones and fatigue, anxiety, weight gain, fertility, and metabolic health. The episode covers thyroid health, chronic pain, sperm health, and why gut hormones play a central role in appetite and weight regulation. We also examine why some female-specific conditions remain misunderstood or undiagnosed, and how better data may help change that. Most importantly, this episode focuses on what you can do to take back control. With emerging science suggesting that diet plays a key role in hormone regulation, you’ll hear how fibre, plant diversity, healthy fats, and key micronutrients support gut hormone production and fertility. You’ll also learn why changes made over three months may meaningfully influence fertility, and why conception is always a shared responsibility. Help keep your hormones in tune with this guide to the relationship between gut, diet and hormones, produced in partnership with the hormone experts at Hertility. 🌱 Try our science-backed and tasty wholefood supplement Daily 30+ 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 Follow ZOE on Instagram. Timecodes 00:00 Intro 03:50 One hormone can change everything 09:50 Injecting testosterone can shut this down 12:30 You were born with all the eggs you’ll ever have 15:15 The subtle signs your hormones are off 17:55 The most common thyroid problem no one spots 20:30 ‘Balancing hormones’ — myth or medicine? 23:10 The condition affecting one in 10 women 25:40 Why PCOS impacts weight and mood 28:10 Why women were excluded from medical trials 30:25 The data breakthrough changing women’s health 32:30 The devastating disease that mimics cancer 35:15 It takes nine years to diagnose this 37:00 The symptom doctors often miss 39:15 Your gut is a hormone factory 41:00 As powerful as a drug? 43:00 The ‘gourmet meal’ your hormones love 44:05 The flash of zinc at fertilisation 46:15 A handful of walnuts improved sperm health 48:50 Your sperm affects your child’s future 50:30 The fertility habits that really matter 52:40 The biggest takeaway about hormones and food 📚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 Ferment by Prof. Tim Spector Free resources from ZOE The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Mentioned in today's episode Hertility Health Effect of Walnuts on Male Fertility, Current Developments in Nutrition (2019) Sperm health and risk of nausea and vomiting during pregnancy, Nature (2023) Interplay of Gut Microbiota in Polycystic Ovarian Syndrome, Pharmaceuticals (2023) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    57 min
  • Recap: How to build strength from the comfort of your home | Andy Galpin

    Recap: How to build strength from the comfort of your home | Andy Galpin
    Mar 3 2026
    Today we’re talking about strength. Building muscle doesn’t have to mean lifting heavy weights in a fancy gym. In fact, you can do it from the comfort of your living room. No expensive memberships, no extra long workouts, no excuses. To prove it, I asked human performance expert Andy Galpin to design an at-home strength session for someone who’s never lifted a weight before - my sister. It’s quick, cheap, and a sure fire way to add years to your healthspan. If you’re new to strength training, this episode is the perfect place to start. 🌱 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 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 Ferment by Prof. Tim Spector Free resources from ZOE How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Have feedback or a topic you'd like us to cover? Let us know hereListen to the full episode here
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    16 min
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