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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 Ciencia Hygiene & Healthy Living
Episodios
  • How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector

    How to lower blood pressure, improve heart health and reduce dementia risk | Prof. Tim Spector
    Jun 26 2025
    What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing? In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease. Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt? You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension. If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future 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+ Follow ZOE on Instagram. Timecodes 00:00 Introduction 03:29 What actually is high blood pressure? 05:57 Why everyone should own a blood pressure monitor 07:01 What your blood pressure reading really means 09:59 Stress and high blood pressure 11:28 The $20 gadget that can save your life 13:17 When to see a doctor 14:35 What causes high blood pressure 16:57 Salt and blood pressure 18:28 Why reducing salt didn’t work for Tim 20:09 Blood pressure medications 22:04 Why high blood pressure is so dangerous 24:20 How blood pressure quietly damages your brain 27:18 Is it too late to lower your blood pressure? 31:31 How your gut microbes affect blood pressure 34:14 Why potassium matters more than salt 36:29 How sleep, stress & saunas impact your blood pressure 38:58 The real source of excess salt in your diet 41:37 Should you switch to potassium salt? 49:30 Beetroot juice: better than salt restriction? 📚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 Studies referenced in today's episode: Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020) Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025) Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025) high blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    54 m
  • Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld

    Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld
    Jun 24 2025
    Today we’re talking about resistance training. When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training. Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence. Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required. 🥑 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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    16 m
  • The daily step count that cuts inflammation in half | Prof. Janet Lord

    The daily step count that cuts inflammation in half | Prof. Janet Lord
    Jun 19 2025
    What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change? In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease. Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference. Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time. If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes: 00:00 What is inflammaging? 02:23 The biggest misconception about inflammaging 03:20 Inflammation can grumble away for decades 04:01 What cytokines in your blood really mean 05:00 Why inflammation is helpful — until it isn’t 06:19 A small rise in inflammation can last for decades 07:45 Inflammation acts like immune system hormones 08:50 Why more immune activity isn't always better 10:00 Did modern life create chronic inflammation? 12:00 Why flu is deadly for older people 13:15 Inflammation breaks down muscle and bone 15:15 Why fat tissue is fueling your immune system 16:51 Why body fat isn’t just a passive energy store 18:10 How inflammation helps cause dementia and heart disease 20:50 In your 40s? You might already be aging faster 22:03 Why menopause triggers a rise in inflammation 24:40 The gut bacteria that leak into your blood 27:15 Your muscles produce anti-inflammatory signals 28:55 Sitting too long cancels out your workout 30:44 Why walking stairs beats living in a bungalow 33:35 Janet’s one-day-a-week fast for 30+ years 34:55 10,000 steps = no inflammation? 35:57 Overweight people see the biggest benefit from 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 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.
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    1 h y 3 m
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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!

My favorite podcast

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

Fantastic

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Listening to Zoe has given me science based knowledge to change my health for the better. Enjoy the interviews with researchers on various topics.

science based nutrition and health education

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