ZOE Science & Nutrition

Today we’re talking about vitamins.

Walk into any pharmacy or supermarket and you’ll find a shelf stacked with brightly coloured jars promising better immunity, stronger bones and sharper minds. Of course, I’m talking about vitamin supplements.

But despite looking like medical products, supplements aren’t held to the same rigorous testing standards as medicines. So how much of what they promise is actually backed by science?

I’m joined by Dr. David Seres to help cut through the confusion and uncover what the science really says about vitamin C, vitamin D, and even the mysterious multivitamins.

🌱 Try our science-backed and tasty wholefood supplement Daily30

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

📚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

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

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

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers?

The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fiber is making an unexpected comeback.

In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah Berry ask whether fibre is another food trend or a powerful part of our diet that we have overlooked.

Taking inspiration from Hugh’s new book High Fibre Heroes, they explore how fibre feeds your gut microbes, helps you feel full and slows the release of sugar into your blood. And, by the end of the episode, you’ll know how to eat more fibre without costly ingredients or difficult recipes, and how to turn familiar foods into simple meals packed with flavour.

Are you buying more protein while overlooking the foods your body may need most? The answer could already be in your cupboard, freezer or fridge.

🌱 Try our science-backed and tasty wholefood supplement Daily30

🌿Let your gut microbes snack on the ZOE Gut Health Bar

Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

00:57 Why the protein craze may be distracting us

04:51 How fibre may lower your disease risk

10:11 How much fibre do you actually need?

12:03 Why low-fibre food can leave you hungry

14:19 What 30g of fibre actually looks like

16:20 Why fibre diversity matters

18:51 Is fibre maxxing actually healthy?

21:08 The fibre mistake that can cause constipation

21:33 Has the world gone too far on protein?

23:25 Are most of us already eating enough protein?

25:42 How meat can push vegetables off your plate

28:20 Why healthy eating has to taste better

31:01 The 12 everyday foods that boost fibre

33:18 Why frozen peas are a healthy shortcut

35:00 Can frozen peas be healthier than fresh?

36:24 How to make frozen peas taste better

38:28 The mistake that ruins carrots

39:58 Why roasting makes vegetables taste better

42:24 What makes carrots so healthy?

44:31 Can cooked carrots be healthier than raw?

48:06 Kale vs cabbage — which is healthier?

52:18 How to make cabbage actually taste good

53:48 The easiest way to use more beans

54:24 How to start eating more fibre today

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

The Appetite Reset by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

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

Mentioned in today's episode

High Fibre Heroes: How to turn 12 everyday vegetables into 100 joyful, health-boosting recipes by Hugh Fearnley-Whittingstall

ZOE’s PREDICT studies: What we’ve learned

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 fat loss.

For decades, we’ve been chasing the perfect weight loss diet. From Atkins to carnivore, countless trends have promised remarkable results, yet fail the test of time.

So how do we cut through the noise and find a formula that actually works?

In this episode, I’m joined by nutrition researcher Alan Aragon and Professor Sarah Berry to unpack the science behind sustainable fat loss, and explain why, in some cases, the first step toward losing weight might actually involve gaining a little first.

🌱 Try our science-backed and tasty wholefood supplement Daily30

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

📚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

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

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

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.

How can you enjoy sugar without gaining weight, fuelling cravings or crashing later in the day? The answer, surprisingly, is not to cut it out.

In today’s episode, Professor Tim Spector and Professor Sarah Berry discuss which forms of sugar affect your blood sugar levels most, and what small changes you can make today to reduce the impact. They also explore how sharp blood sugar spikes and dips may affect hunger, energy, inflammation and long-term health.

By the end of the episode, you’ll know how to spot hidden sugars, how to avoid the afternoon slump and energy crashes, and, most importantly, how to enjoy cake with less impact on your blood sugar.

Sugar is not the enemy. But could a few small changes help you enjoy sweet foods without the cycle of cravings, hunger and energy crashes?

🌱 Try our science-backed and tasty wholefood supplement Daily30

🌿Let your gut microbes snack on the ZOE Gut Health Bar

Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE

Follow ZOE on Instagram.

Timecodes

00:00 Intro

03:28 If fruit is full of sugar, why is it good for us?

08:30 What really happens after you drink a sugary drink?

12:46 Why sugar leaves you hungry a few hours later

16:15 The blood sugar dip that makes you eat 320 extra calories

19:19 The surprising link between sugar and inflammation

22:00 Can blood sugar affect your brain health?

25:25 What the science really says about sugar and cancer

29:25 We've been blaming sugar for the wrong things

31:45 The 2 types of sugar most people confuse

32:35 The hidden sugars lurking in everyday foods

35:32 Why energy drinks may be worse than you think

38:51 Why orange juice may not be as healthy as you think

40:10 Why fruit and fruit juice are not the same thing

43:53 Why some smoothies behave like sugary drinks

45:03 Should you quit sugar completely?

46:46 Are sweeteners helping or keeping you hooked?

49:55 Is honey actually healthier than sugar?

51:40 3 everyday foods with surprisingly high sugar

52:27 How to enjoy cake without the blood sugar crash

55:01 The 10-minute habit that lowers your glucose response

57:15 Why energy drinks may be making your slump worse

58:32 The biggest sugar traps to watch out for

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

The Appetite Reset by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

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

Mentioned in today's episode

Dietary Sugar Intake Associated with a Higher Risk of Dementia, Journal of Alzheimer's Disease (2024)

Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality, AHA (2019)

A Twin Study of Acne in Women, Journal of Investigative Dermatology (2002)

Bananas and weight loss: What does the science say?

Food Order and Impact on Glucose and Insulin Levels, Diabetes Care (2015)

Here are 4 ways to help manage your blood sugar

Whole Fruits Versus 100% Fruit Juice, BNF (2025)

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 muscle mass.

For many people, losing weight is the ultimate health goal. However, focusing solely on lowering the number on the scale often means overlooking something crucial: muscle mass.

We know that increasing muscle makes us stronger, but it also plays a surprising role in metabolism and helps keep unwanted fat at bay.

Dr. Vonda Wright joins me to explain why improving your body composition may be the smarter goal for lifelong health.

🌱 Try our science-backed and tasty wholefood supplement Daily30

Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOE

Follow ZOE on Instagram.

📚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

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

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

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.