Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector

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

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. 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.

🌱 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.

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.

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

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.

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

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.

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

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.