Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.  However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift. 🌱 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 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: 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 here Listen to the full episode here

What really happens when you stop dieting and start eating healthy? In this episode, we hear from two real people who spent years trying to “do the right thing” with food and still felt stuck.  Today, we’re joined by Becky and Mark, two ZOE members sharing their personal journeys. Each of them has spent the past two years consistently applying ZOE nutrition principles. Instead of relying on rules or restrictions, they embarked on a science-led journey with ZOE, focused on understanding their bodies. The results? Truly remarkable - ZOE became such an important part of their lives that, alongside 18,000 other members of our community, they became ZOE owners through our crowdfunding. So what changed, and did it last? Alongside Professors Tim Spector and Sarah Berry, we explore how Becky and Mark stay motivated and on track, the lessons they have learned, and the strategies they have used to feel more in control and more confident in their everyday choices. As well as some unexpected shifts along the way. It’s a conversation about long-term change, not quick fixes, and you’ll leave it with real-life examples of how to make healthy eating a part of your everyday life. If healthy eating wasn’t about willpower or perfection, what small change would you start with? And what would help you take that first step this week? 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 Intro 05:20 The artificial sweetener trap no one talks about 08:20 The test result that caused panic 10:00 The stat that explains why diets “work”… then fail 12:05 Why calorie advice was “nice and easy”… and wrong 15:55 The “Mars bar” moment 17:10 The simple trick that stops you feeling deprived 18:10 Your biggest barrier might be the service station 19:25 Is bacon really that risky? 21:10 “Accidentally” becoming vegetarian 23:15 From three foods per plate to fifteen 24:15 The moment this turns into “poo in the post” 25:10 What actually happens to your sample in the lab 26:45 From 44 to 88 in one year 27:30 Why the magic starts after results day 29:10 The foods avoided for entire lives 30:00 The part of ZOE people underestimate 33:25 The meal-combining hack that changes everything 35:45 The daily score that keeps it sustainable 38:55 The claim people don’t believe: same weight for two years 44:05 The fatigue link your GP probably won’t ask about 45:47 The “nut box” rule (and what to drink instead) 52:05 How to make this last forever 📚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 ZOE’s Holiday Hosting Guide Mentioned in today's episode Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025) Ultra-processed food exposure and adverse health outcomes, BMJ (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

We often hear people talk about metabolism - whether it’s fast, slow, strong, or sluggish. It’s one of those health buzzwords that’s often said, but rarely understood. Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease. In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they’ll explain what metabolism actually is, and empower you to take control of yours. 🌱 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 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

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that’s easy to follow. You’ll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time. What is one easy change you could try in 2026 to feel a little better? 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 Intro 04:20 How changing your diet at 40 adds a decade of health 07:25 Why mindful eating isn’t a wellness fad 12:40 Why ‘30 plants’ beats five a day 14:10 Feeding your gut like a living ecosystem 16:35 Can adding plants cancel out an unhealthy meal? 17:40 Why 30 plants is the sweet spot 19:30 What makes processed food high risk? 21:40 How processing tricks your brain into overeating 23:45 Why ultra-processed foods make you eat 25% more 25:05 Why diet drinks aren’t as harmless as they seem 26:50 How ZOE measures processed food risk 29:35 How to spot risky processed foods without the app 30:20 Simple food swaps that make a big difference 31:40 Why calorie counting fails long term 33:40 How adding calories can reduce hunger 35:00 Can you lose weight without counting calories? 38:40 What is an eating window? 41:10 Why a 12-hour overnight fast works 42:30 Why consistency matters more than perfection 44:15 What ‘eat the rainbow’ actually means 47:00 How food diversity shapes your gut microbes 52:00 Why protein quality matters more than quantity 59:00 Why fermented foods are so powerful 01:06:20 The eight principles that tie everything together 📚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 ZOE’s Holiday Hosting Guide Mentioned in today's episode ZOE’s protein guide Reducing Calorie Intake May Not Help You Lose Body Weight, Perspectives on Psychological Science (2017) The ZOE BIG IF Study, MDPI (2024) Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) Association between ultraprocessed foods consumption, eating disorders, food addiction and body image: a systematic review, BMJ (2024) ZOE ferment study New microbiome breakthrough from ZOE, thanks to community science Butter vs. seed oils: New evidence Are all heavily processed foods bad? What you need to know ZOE’s gut bug clusters Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Calories. They’ve been at the heart of dieting advice for decades. Eat fewer, burn more, lose weight. simple, right? Except it’s not that simple. Calories only tell us a fraction of the story. To really understand what's going on, we need to take a step back and look at the bigger picture. Helping us take this step is biologist Giles Yeo. He’ll explain why obsessing over the numbers doesn’t work, and how we can change the way we approach weight loss. 🌱 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 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 here Listen to the full episode here

Welcome to part two of our Best of 2025 series - the moments that changed how our listeners think about their health and what they do on a day-to-day basis. In this episode, we delve into simple questions with profound impact. Is it safe to experiment with your own health? Does cheese really cause bad dreams? Why do some breakfasts leave you tired and hungry, while others don’t?  If you’re looking for practical, science-led ideas you can take into the year ahead, this episode brings together the insights listeners found most useful, surprising, and worth returning to. 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 Intro 01:00 How much should we experiment with our own health? 03:48 Can a 47-year-old really be healthier than a teenager? 07:35 Why poor sleep makes everything feel like a threat 10:07 Why sleep is not optional for better health 10:33 The simple morning habit that improves sleep at night 11:19 The surprising exercise that may help you sleep better 12:45 Why your phone shouldn’t be in your bedroom 13:40 Why sleep rules shouldn’t become another source of stress 14:26 Does cheese before bed really cause nightmares? 15:40 Are oats actually good for you? 16:25 The large study linking oats to lower disease risk 18:40 What happened when Jonathan tested his blood sugar after oats 19:55 Why instant oats caused a huge blood sugar spike 22:20 How adding fat and protein changes your blood sugar response 24:37 Why not all oats are created equal 27:14 What arthritis pain actually feels like day to day 28:00 The trial that showed lifestyle changes can improve arthritis 31:55 Some patients improved enough to stop medication 32:45 The simple plate method for joint-friendly eating 36:05 Why muscle is critical for blood sugar and inflammation 39:05 The shocking truth about weight loss and muscle loss 41:53 What a realistic muscle-protecting workout looks like 44:50 The key ideas to take into a healthier 2026 📚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 Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode Oatmeal particle size alters glycemic index but not as a function of gastric emptying rate, 2017, Nutrient Sensing, Nutrition, and Metabolism Urinary pesticide concentrations in French adults with low and high organic food consumption: results from the general population-based NutriNet-Santé, 2019, Journal of Exposure Science & Environmental Epidemiology  Oat Intake and Risk of Type 2 Diabetes, Cardiovascular Disease and All-Cause Mortality: A Systematic Review and Meta-Analysis, 2021, Nutrients The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials, 2016, British Journal of Nutrition A multidisciplinary lifestyle program for rheumatoid arthritis: the 'Plants for Joints' randomized controlled trial, 2023, published in Rheumatology A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the "Plants for Joints" randomized controlled trial, 2023, published in Osteoarthritis and Cartilage Gut-microbiota-targeted diets modulate human immune status, 2021, published in Cell Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Medical advances over the past century mean our bodies are living longer than ever. But our brains aren’t always keeping pace. Rates of Alzheimer’s are rising, and the big question is, why? Emerging science suggests that our brain health in later life is shaped decades earlier, through everyday choices around food, lifestyle, and stress. Today, I’m joined by neurologists Drs. Ayesha and Dean Sherzai, who will share their NEURO plan; a practical guide that you can use today to keep your brain strong tomorrow. 🌱 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 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

This special episode brings together the moments from 2025 that listeners told us had the biggest impact on how they eat, think, and feel. It’s been a year full of surprising insights, practical shifts, and ideas that made healthy eating feel a little more doable. From gut health breakthroughs to simple food habits that spark real change, this episode highlights the advice that resonated most - that people returned to, shared, and said genuinely helped them feel better. Whether you’re pausing to take stock of the year or simply looking for small ideas to weave into everyday life, this episode offers some science-backed inspiration you can carry forward in your own way. 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 Intro 02:20 A wake-up call for change 04:20 The mindset shift that saved a life 08:30 Why your body is silently inflamed 12:20 The chemical that cools inflammation 14:40 The simple trick that unlocks broccoli’s benefits 17:00 The fermented food discovery that shocked researchers 19:20 The truth about autophagy everyone gets wrong 21:30 How to get fasting benefits without starving yourself 23:40 Can fasting really reverse biological age? 25:50 Dementia starts decades before symptoms 28:10 One diet’s astonishing impact on Alzheimer’s risk 30:20 The nutrient your brain literally can’t function without 32:40 The biggest drink trend of 2025 - and why it matters 34:50 The 900-year secret behind matcha’s power 36:40 Why matcha feels different from coffee in your brain 38:30 The nutritional showdown: matcha vs coffee 40:10 The bedtime twist nobody expects about matcha 41:10 The perfect first-time matcha recipe 41:55 How to get matcha’s full benefits (and avoid a common mistake) 42:20 Final takeaway for 2026 📚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 Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode MIND diet slows cognitive decline with aging, A&D (2015) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Fasting-mimicking diet causes hepatic and blood markers changes indicating reduced biological age and disease risk, Nature Communications (2024) Fasting in diabetes treatment (FIT) trial: study protocol for a randomised, controlled, assessor-blinded intervention trial on the effects of intermittent use of a fasting-mimicking diet in patients with type 2 diabetes, BMC Endocrine Disorders (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn’t have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet’, is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life. 🌱 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 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

Christmas is a time of celebration, when friends and family gather to enjoy meals together. However, many of us overindulge, which leaves us feeling tired, bloated, and guilty. What actually happens to our bodies when we overeat, drink more, and swap fibre for sugar? And is there a way to enjoy the season’s pleasures without starting January full of regret? In this episode, ZOE’s Head Nutritionist, Dr Federica Amati, joins Jonathan to explore how festive food traditions shape our health and how to navigate them without guilt or restriction. Dr Federica shares practical suggestions for gut-friendly food swaps, festive traditions worth reviving, and the one ingredient she always includes on her own Christmas table. This episode is full of helpful advice on how to care for your body in a season that often asks us to do the opposite. 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. Recipes mentioned: Roasted Aubergine Traybake Juno’s Lasagne Super-simple kefir dressing Lentil Pate Yule log Timecodes 00:00 Intro 01:13 Do we really need a detox? 02:19 Quick-fire myths: What’s truly bad at Christmas? 10:27 Can one indulgent day really damage your gut? 11:46 The foods that harm your gut most 13:20 What actually happens to your gut when you overeat for weeks? 15:13 Can you still eat mince pies guilt-free? 16:57 Does sugar really make kids hyperactive? 18:54 Why sugary drinks cause a post-Christmas health crash 21:14 Is eggnog the worst festive drink? 23:05 The truth about detox products 25:02 The evidence-based reset after Christmas 27:55 Why Zoe focuses on gut health first 29:52 Should you restrict food after Christmas? 31:39 The easiest way to eat better without trying 33:24 Healthy swaps that still feel festive 36:48 The global festive foods that support your gut 39:10 The surprising link between houses and gut health 41:55 Christmas stress, family arguments & the gut 44:55 Should you feel guilty about Christmas indulgence? 46:12 How bad is Christmas for your health? 46:25 Are we being manipulated by Christmas food marketing? 46:38 Coca-Cola changed Christmas?! 📚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 Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks  Better Breakfast Guide ZOE’s Holiday Hosting Guide Mentioned in today's episode The effect of sugar on behavior or cognition in children. A meta-analysis, JAMA (1995) Effects of sugar ingestion expectancies on mother-child interactions, Journal of Abnormal Child Psychology (1994) The ZOE BIG IF Study, MDPI (2024) Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study, European Journal of Nutrition (2024) Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort, European Journal of Nutrition (2023) Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial, Nature Medicine (2024) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.