Recap: Tips for a healthy immune system | Jenna Macciochi

Plastic is everywhere. In our homes, on our streets, in our oceans. But recent research suggests it’s also inside us: in our blood, our organs, even our brain. So how concerned should we be? Today, Jonathan and Dr. Federica Amati are joined by longevity doctor and clinician Dr. Sabine Donnai to explore one critical question: what does plastic exposure mean for our long-term health?  Dr. Donnai breaks down how microplastics travel from packaging, food, and air into our bloodstream, and why their size means they may cross biological barriers once thought impenetrable, including the blood-brain barrier. The conversation also looks at the broader health implications of plastic-associated chemicals like BPA, their potential links to hormone disruption, inflammation, and cardiovascular risk, and why avoiding them may be especially important for those living in urban areas. For listeners keen to take practical steps, this episode offers simple and empowering guidance. Dr. Donnai shares specific tools that can reduce your exposure without creating unnecessary fear or overwhelm. You’ll also hear how diet plays a key role in supporting your body’s natural detox processes and why a colourful, fibre-rich diet may help us all manage the modern plastic burden. If plastics are entering your brain and bloodstream, what does it mean for your future health? And how much control do we really have in a world built on plastic? 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 03:20 Plastic production has doubled- why isn’t it slowing down? 05:55 What exactly are microplastics? 07:15 Why microplastics are in the air you breathe 09:10 The hidden plastic in your tumble dryer 11:10 How long do microplastics last? 12:20 Sushi trays, black plastic & hidden fire retardants 14:55 Are BPA-free plastics actually safe? 16:10 Plastic bottles aren’t inert - your water isn't safe 18:00 Hundreds of thousands of plastic particles - in every bottle 20:00 Tap water: bacteria-free but full of toxins 22:50 What does plastic do inside your body? 23:50 Plastic in your brain has doubled since 2016 25:40 The nose-to-brain highway: how plastic bypasses defenses 27:00 Who's going to volunteer for a clinical trial of plastic ingestion? 30:10 We’ve never found a patient without plastic in their blood 32:00 Microplastics found in artery plaque of stroke victims 34:30 Are plastics worse than saturated fat for heart attacks? 35:45 Plastics and hormone disruption: the hidden fertility threat 36:00 The BPA bomb in your shopping receipt 39:00 Which foods contain the most plastic? 41:00 The vegetables that actually help detox plastic 42:30 How to reduce your plastic exposure without going insane 43:30 The #1 habit to reduce plastic exposure at home 45:30 Cookware swaps that protect your health 47:15 Can you detox plastics with diet? Yes. 📚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 Bioaccumulation of microplastics in decedent human brains, Nature Medicine (2025) Bisphenol-A and Female Fertility: An Update of Existing Epidemiological Studies,  Journal of Clinical Medicine (2022) Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources, ACS Omega (2025) Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, PNAS (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 gynaecological health. Conditions like endometriosis and polycystic ovarian syndrome are more common than might think. Yet they’re often misunderstood, frequently undiagnosed, and are all too easily dismissed. That’s why it’s essential for us to build a clear understanding of these conditions: How lifestyle factors can influence them, and when it’s time to seek expert care. America’s gynecologist, Dr Jen Ashton, joins me to break down these complex conditions. Helping you to feel more informed and empowered in your own body. 🌱 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

Are fermented foods the missing link in our health, or just the latest wellness trend?  In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks. From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise. Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect. 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 Introduction 04:00 The critical difference between healthy fermentation and rotting 09:55 What 'double fermented' food means (and why it's better for you) 11:23 The cheese paradox: why is it so much healthier than milk? 14:12 Why you shouldn't be afraid of 'chemicals' in your food 17:02 Common fermented foods you didn't even know you were eating 18:47 The surprising reason microbes in beer and bread are killed 20:10 Surprising new science: the health benefits of dead microbes 22:07 Why did English-speaking countries stop eating fermented foods? 24:05 What is the real difference between pickling and fermenting? 26:55 The groundbreaking Stanford study that proved the power of fermented foods 30:00 ZOE's 9,000-person study: the results in just two weeks 30:55 The impact of 3 ferments a day on mood, energy, and bloating 34:50 The gut-brain axis: how microbes calm 'neuroinflammation' 37:30 Eating fermented food is like a 'vaccine' for your immune system 39:48 Why sourdough bread is easier to digest than regular bread 40:11 Are fermented foods better than probiotic pills? 44:47 The biggest myth about probiotics: they don't colonize your gut 46:39 Tim's breakfast hack to get two ferments in at once 48:15 The one simple pantry swap for all your stock cubes 49:05 A simple trick to train yourself to like kimchi 51:45 The simplest home ferment: garlic and honey 53:55 How to make your own sauerkraut with just two ingredients 55:08 What is the 'jellyfish' that makes kombucha? 01:00:06 Summary: the top 5 takeaways from this episode 📚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 Mentioned in today's episode Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Today we’re diving into our immune health. You can think of your immune system as your body’s personal physician. Diligently working around the clock to monitor, detect, and repair anything that might disrupt your health. However, because it’s work is so seamless and silent, we often take it for granted.  So, how can we better support our internal MD? Immunologist Jenna Macciochi joins me to explore how simple, everyday actions - from what we eat to how we breathe - can profoundly enhance our immune health. 🌱 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

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing. Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world’s first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain’s reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back. For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods. Could learning the language of flavour be the most powerful way to eat better - without restriction? Try ZOE’s NEW app and gut health test: ZOE.com 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 Download Spencer's Flavour Wave guide FREE: https://cocoarunners.com/cocoa-runners-on-zoe/ Follow ZOE on Instagram. Timecodes 00:00 Introduction 01:10 The surprising truth about how taste really works 02:45 Why flavour matters more than nutrition labels 05:12 The ‘bliss point’: how junk food hooks your brain 07:40 How big food manipulates your taste buds 10:05 Why eating too fast damages your health 12:32 The 20-minute rule your brain uses to feel full 14:25 Why you should chew more (and talk while eating) 16:58 The simple trick to eat less and enjoy more 19:05 What chocolate reveals about human evolution 21:15 Why most processed foods are designed to deceive 23:48 How to spot hyper-palatable foods instantly 26:10 Why we’ve lost our ability to taste real food 28:55 What ‘bitterness’ really means for your health 31:40 The forgotten skill of flavour literacy 34:25 How to retrain your taste buds in one week 36:45 Why flavour is the one thing big food can’t fake 39:20 How mindful eating can rewire your brain 41:05 The shocking stats on mindless eating 43:30 What the data says about processed food risk 45:25 Why flavour could be your best health tracker 47:40 Can technology teach you to eat better? 49:30 Why enjoying food is essential for good health 51:00 The big takeaway: flavour is your superpower 📚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 Mentioned in today's episode Savouring strikes back: healthiness, satiety, mindfulness, community, planet  How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?, Nutrients (2020)  Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference, Current Obesity Reports (2018) Have feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.

Try ZOE’s NEW app and gut health test: ZOE.com Winter is almost here! Temperatures are dropping, clouds are descending, and the clocks have changed.  Many of you might be worrying that the Winter Blues are on their way, but perhaps they don’t need to be? Perhaps we can work with our natural, biological rhythms to fend off this blue phase. Today, we’re joined by Prof. Debra Skene, Section Lead of Chronobiology at the University of Surrey and a global authority on circadian rhythms. With over 190 research publications, she’s spent 25 years studying how light and timing affect sleep, mood, and metabolic health. After listening to this episode, you’ll be armed with solid advice that will help you weather winter with a smile, maintaining good health and good mood until the warmth returns. Timecodes: 00:15 The surprising link between your body clock and major diseases 01:25 Quick-fire round: Body clocks, weight gain, and meal timing 03:25 You have a 'master clock' ticking in your brain 10:05 What is 'gut lag'? 11:40 Why light is the most reliable signal for your body (it's not weather) 14:45 Light's 'non-visual' effects: How light affects your mood and performance 16:30 What studies on blind people reveal about our internal clocks 18:50 The shocking health risks of night shift work 21:05 Why you are 'definitely eating at the wrong time' 22:30 The same meal at midnight gives you higher blood fats 25:20 Why living in a cave for a month is 'pretty healthy' 26:20 Are you a 'lark' or an 'owl'? The biology of chronotypes 29:10 What is 'social jet lag' (and why is it linked to weight gain)? 33:05 How winter light changes your body clock 38:30 The direct link between light and 'winter depression' 39:30 Do light boxes actually work for winter depression? 40:40 The discovery of melanopsin: The specific color of light that controls your clock 43:45 Does blue light from your phone really matter for sleep? 45:05 Why light intensity matters more than blue light 48:15 The cheapest and most effective way to get morning light (even in winter) 50:00 Food sets your 'peripheral clocks', but not your master clock 52:20 Why mealtime consistency is the most important rule 53:30 Is daylight saving time bad for our health? 55:35 Summary: Key takeaways for sleep, mood, and eating 📚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. Episode transcripts are available⁠ here⁠.

Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working? In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.  They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.  Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes. Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit. Timecodes: 00:00 Introduction 01:25 Does building a new habit take 21 days? 02:05 Is breakfast the most important meal of the day? 04:05 The 'healthy' breakfast that causes an 11 AM energy dip 05:15 How your breakfast creates a blood sugar rollercoaster 07:15 Can today's breakfast affect tomorrow's hunger? 08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's" 10:10 What is a 'habit' in psychology? (It's not what you think) 11:15 The 'autopilot' breakfast: Making food without realizing 13:50 The stale popcorn experiment: Why you eat food you don't even like 16:30 The secret to change: Identify your environmental triggers 18:30 The 'fresh start effect': Why Monday is a powerful day to change 20:40 The "I've already failed today" mindset (and why it's wrong) 22:30 What are 'keystone habits'? 25:45 The 3 ways to break a bad habit (it's not just willpower) 28:00 How to use breakfast as your 'first win' of the day 29:40 Tim Spector's ideal breakfast to avoid a sugar crash 32:30 The 'high protein' cereal lie: "Most of them are rubbish" 33:30 Is Marmite actually healthy? 34:55 Tim's 3 simple principles for a healthy breakfast 38:20 The 21-day myth busted: How long it really takes to form a habit 40:50 What is 'habit stacking'? 41:55 Does missing one day ruin your new habit? 42:35 How to swap your cereal habit (Ben's practical plan) 45:00 How long until a new habit feels 'automatic'? 46:00 A 3-step practical guide to change your breakfast habit 📚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

Get your free 5-step plan for hearing loss diagnosis and treatment: click here Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no cure.  An astonishing half a billion people have hearing loss, which impacts their ability to communicate and connect with others. Hearing loss cases are increasing fast, especially among younger people.  For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope: Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss.  In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University.  He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past.  What you’ll learn: Why hearing loss is becoming more common The shocking link between hearing loss and a 500% increased risk of dementia How modern headphones and loud concerts cause permanent, irreversible damage Why hearing loss can be more isolating than blindness The simple ways you can protect your hearing today How current technologies like hearing aids and cochlear implants work About the groundbreaking new science that could cure deafness using stem cells About Marcelo Rivolta Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans. Timecodes: 00:00 Introduction  00:26 Does hearing loss only affect older adults? 03:37 Is permanent hearing loss reversible? 06:03 At what volume do headphones start to cause hearing loss? 08:26 Why hearing loss is more isolating than blindness 09:41 The shocking link between hearing loss and dementia 12:00 Can hearing aids reduce your dementia risk? 13:13 How do we hear? A simple explanation 15:15 Why is your microphone just like your ear? 18:07 What goes wrong in your ear to cause hearing loss? 19:20 The cells in your body you’re born with that have to last a lifetime 20:51 Why does loud noise cause irreversible damage? 23:15 Do hearing aids solve hearing loss for everybody? 24:08 The difference between a hearing aid and a cochlear implant 26:20 Is the hearing from a cochlear implant natural? 32:25 Can we find a cure for hearing loss? 34:15 Using stem cells to create new hearing cells 37:32 Can we reverse deafness? Groundbreaking study in animals 38:45 When will a cure for hearing loss be available? 42:25 What is auditory neuropathy? 45:06 What is tinnitus and could this research cure it? 46:46 Top tips to protect your hearing 50:03 Jonathan's summary Information about the Rincell-1 clinical trial, such as patient eligibility and other related aspects, is available at https://www.rinri-therapeutics.com/our-clinical-research/#rincell For further details, please contact [email protected] 📚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 Episode transcripts are available here: https://zoe.com/learn/category/podcast

🥑 Make smarter food choices. Become a member at http://zoe.com  Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology. In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it. Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite. In this episode, you’ll learn: Why the idea that weight loss is simply about willpower is a damaging myth. The science of the "weight set point" and how your brain fights to keep you at a certain weight. How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet. The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full. How yo-yo dieting can actually raise your set point, making you heavier in the long run. A practical, step-by-step plan to lower your set point by changing what you eat, not just how much. The truth about new weight-loss drugs like Ozempic and their long-term effects. How managing stress and improving sleep can be as important as your diet for sustainable weight management 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram |  https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 00:20 Is gaining weight as we age inevitable? 01:38 Why ‘eat less, move more’ is a myth 03:53 Is your weight predetermined by your genes? 06:36 How your mother's experience in the womb can alter your dna 10:35 Why most diets are doomed to fail in the long term 12:16 Your brain has a weight 'set point' it tries to defend 15:27 The 'weight anchor': your body's powerful defence against weight loss 17:22 The reason you often end up heavier after a diet 19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet 21:35 The 'joker in the pack' controlling 70% of your energy burn 23:12 Your body has a hidden metabolic 'dimmer switch' 27:53 The mystery of the missing calories 32:35 Why dieting can actually raise your weight set point 34:31 The master hormone that tells your brain when you're full 36:08 The hidden reason your brain can't tell you're full 37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity 39:00 The 'broken gas tank meter' analogy for weight gain 41:26 Step 1 for resetting your weight: the 30-day challenge 42:07 Why you need to stop snacking between meals 43:50 What is mindful eating and why does it matter? 46:22 Can time-restricted eating lower your set point? 48:37 The truth about new weight loss drugs like ozempic 50:28 The surprising impact of stress and sleep on your weight 51:42 The single most important thing to understand about weight loss 📚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

Today, we’re talking about plants. For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety. So, is time to adjust our guiding plant principle? I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate. 🌱 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