The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica Amati

Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season. Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet.  Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick. 🥑 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 Follow ZOE on Instagram. Timecodes 00:00 Worried about inflammation? 01:55 Listener Q&A 03:18 Is inflammation always bad? 07:28 Can inflammation cause cancer? 11:35 Does inflammation speed up aging? 13:08 How does food impact inflammation? 17:25 Gut health and inflammation 21:12 Do detox juice cleanses work? 23:25 Food #1: Green powerhouse 26:20 Food #2: As effective as ibuprofen? 28:43 Food #3: Surprising sweet treat 33:19 Food #4: Small but mighty 37:11 Food #5: A spice with a health kick! 41:59 Food #6: The BEST berries 45:35 Food #7: Essential ferments 49:07 Start reducing inflammation today  50:55 Reduce inflammation over 30 days 53:04 How to reduce inflammation over a year 📚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 Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018) Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021)  Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020) The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024) A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee.  Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee. For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners.  The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors?  🥑 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 Healthier than coffee? 02:15 Listener questions 03:17 What is matcha? 05:59 The same as green tea? 09:33 History of matcha 10:20 Industry marketing tricks 11:55 Why the west loves coffee 12:55 Does matcha make you alert? 14:42 How caffeine levels differ 16:53 Does matcha contain fiber? 21:37 Health benefits of matcha  25:10 Truth about iced matcha latte  28:59 Perfect matcha demonstration 41:55 Flavour profile of matcha 43:53 How to add matcha to food 44:35 Matcha dessert ideas 46:45 Expensive vs cheap matcha 47:33 Should you add milk? Get Chef Koj's book 'No Sushi' here 📚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 🍵 Chef Koj's perfect matcha kit: Bamboo Matcha Whisk & Scoop Organic Japanese Matcha Green Tea Powder Matcha Bowl Studies referenced for today's episode Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym. We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy. Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention. Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results. 🥑 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 Can you you live longer with strength training? 01:57 Quickfire questions 03:37 Why bother with strength training? 07:21 New science: strength and longevity 14:32 How many workouts until I get benefits? 17:10 Workout THIS many days per week 20:22 Fast twitch vs slow twitch muscles 24:36 Designing the perfect home workout 28:26 Equipment you need at home 33:47 What is resistance exercise? 44:15 Understanding reps and sets 50:49 Do you need protein supplements? 55:20 Building muscle working from a desk 📚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 Grip Strength: An Indispensable Biomarker For Older Adults, 2019, published in Clinical Interventions in Aging  Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT, 2024, published in British Medical Journal  No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review, 2021, published in Sports Medicine  Is Resistance Training to Muscular Failure Necessary?, 2016, published in Frontiers in Physiology  Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Last year, a study found that a third of Americans aged between 50 and 80 feel lonely. I’m sure most of us can relate to this feeling, and understand how a lack of social connection can take a serious toll on our mental health. But, is loneliness affecting more than just our minds? Does it also impact our physical health and how well we age? In this episode, Professor Rose Anne Kenny joined me to answer these questions and discover ways that we can foster meaningful relationships. She starts by telling us about her groundbreaking study into ageing in Ireland.  🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 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

Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health. In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach. The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you. 🥑 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 01:39 Quickfire questions 03:06 What is a carb? 07:43 Is rice healthy? 08:56 What makes sugars unhealthy? 11:49 Truth about sugar spikes 14:49 Potatoes, white rice, bread and pasta 18:44 'Big Food' industry 21:22 What is a good carb? 27:32 Effects of low carb diets 33:18 Effects on mood & energy 36:25 Tim's favourite carbs 39:48 When should you eat carbs? 41:47 Eating carbs with other foods 46:45 Should you freeze bread? 50:33 The healthiest rice 50:53 Is multigrain and wholemeal healthy? 56:20 Should you consume flour? 59:45 Easy way to improve healthy carb intake 📚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 Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in  Journal of the American Medical Association Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal Low-Carbohydrate Diet, 2023, published in National Library of Medicine  Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public Health Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

In 2025, global spending on skincare products is expected to approach 200 billion dollars. It’s an astonishing figure, but not entirely surprising when you consider the social value we place on this organ.  Our skin can reflect our age, health, and even our emotions. So, how can we make smarter choices this year and invest in products that truly support our skin? In this episode, I was joined by Sarah Berry alongside my wife, dermatologist Dr. Justine Kluk, to help us better understand this fascinating organ. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 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

Could optimizing your sleep significantly extend your lifespan? In this episode, we dive deep into the science of longevity with Bryan Johnson, the entrepreneur spending millions to reverse aging, and Professor Tim Spector, one of the world’s top 100 most-cited scientists and an expert in nutrition and the microbiome. Bryan has dedicated his life—and his body—to testing cutting-edge health interventions to slow down aging. His meticulous approach to sleep, diet, and exercise has sparked global debate. But how much of it is backed by science? Tim Spector joins the conversation to separate fact from fiction, revealing what actually works when it comes to sleep, longevity, and optimizing 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 No.1 anti aging hack 02:05 Quickfire questions 04:01 Bryan’s longevity protocol 06:20 Biological age markers 08:16 How to measure aging 13:40 Can AI help stop aging? 18:50 What science can we trust? 21:40 Bryan’s self-experiments 25:40 The most surprising sleep discovery 31:20 The McDonald’s diet 34:10 How to self experiment 37:15 Transfusing his son’s blood 39:50 Fecal transplants 41:26 Is Bryan’s daily diet healthy? 46:30 Truth about vitamin supplements 📚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 Reviewing the cardiovascular and other health effects of olive oil: Limitations and future directions of current supplement formulations, 2023, published in Nutrition, Metabolism and Cardiovascular Diseases  Mortality Associated with Short Sleep Duration: The Evidence, The Possible Mechanisms, and The Future, 2011, published in Sleep Medicine Reviews  Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study, 2024, published in Sleep https://academic.oup.com/sleep/article/47/1/zsad253/7280269 Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk, 2022, published in Mayo Clinic Proceedings Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re considering mindfulness. Improving your health often comes with certain sacrifices. You might need to sacrifice time to exercise or money for specialised equipment and food. But mindfulness is different. It doesn’t demand our time or cost money. Instead, it suggests we can enhance our health simply by changing the way we think. So, is it really possible to think our way to better health? And if so, where do we begin? In this episode, Harvard professor Ellen Langer joined me to delve into the magical connection between mind and body. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 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

Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run. Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life. 🥑 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 🥑 Make smarter food choices. Become a member at http://zoe.com Staying fit isn’t just for athletes - it’s a lifelong commitment that evolves with age. But how do we maintain strength, resilience, and motivation through different life stages? In this episode, Gabby Reece, legendary volleyball player and fitness leader, shares how she has adapted her training over nearly 40 years. From her peak as a professional athlete to balancing fitness with motherhood and now prioritizing longevity at 54, Gabby reveals what has kept her consistent and injury-free. She’s joined by Dr. Federica Amati, Head Nutritionist at ZOE and best-selling author of Every Body Should Know This, who explains how our movement and nutritional needs change over time. Together, they discuss the science behind exercise at every age, why midlife fitness is crucial for preventing frailty, and practical strategies to stay active for the long run. Whether you're starting fresh or looking to refine your routine, this episode will inspire you to train smarter and stay strong for life. 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 01:57 Quickfire questions 03:50 From college kid to pro-athlete 05:30 Risks of repetitive exercise 06:05 Best injury prevention tips 07:10 Prehab vs rehab 12:20 Fitness during pregnancy 17:20 Keeping fit with a family 22:12 How to workout in your 50s 24:30 How to age better 27:44 This makes you feel better instantly 29:20 The truth about core workouts 31:48 Foot strength in older age 35:40 3 ways to stick to your fitness plan 42:28 You need this everyday 46:35 Get outside for this many minutes each day 48:10 Give yourself a 90 day reset 📚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.

Are meat alternatives healthy? It’s well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It’s no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products. However, are these meat alternatives actually any healthier? Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ 📚 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