ZOE Science & Nutrition

• The 3 biggest myths about anti-aging skincare | Prof. John McGrath

  From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not. We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin. Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health. This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age. 🥑 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 📚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 Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020) Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022) Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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• Recap: Simple steps to great gut health | Nicola Segata & Tim Spector

  Today we’re zooming in on our gut. It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!. I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives. 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

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• Which supplements work — and which are a waste | Prof. Tim Spector & Prof. Sarah Berry

  Can pills and powders really improve our health? Despite their clinical look, most supplements aren’t tested with the scientific rigour we expect from medical treatments, and many don’t live up to their promises. Today, we're joined by two of ZOE’s top scientists to uncover the truth. They share groundbreaking new research and reveal the results of a brand new randomized controlled trial that could reshape how we think about supplements and introduce an entirely new kind. Tim Spector is one of the world’s top 100 most cited scientists, a professor of epidemiology, and ZOE’s scientific co-founder. He’s joined by Dr. Sarah Berry, a world leading expert in large scale human nutrition studies, Professor of Nutrition at King’s College London, and Chief Scientist at ZOE. By the end of this episode, you’ll have the latest science to help you make informed decisions about supplements and understand what your gut health really needs in 2025. Unwrap the truth about your food 👉 ⁠Get the ZOE app Follow ZOE on Instagram. Timecodes 00:00 Can supplements actually harm your health? 02:55 Why vitamin pills can do more harm than good 05:45 The truth behind scurvy, rickets, and early nutrition 08:30 Why we’re still stuck in a post-war supplement mindset 11:15 Should you supplement if you’re not deficient? 14:00 What calcium supplements are really doing to your heart 16:50 The real reason food companies add vitamins 19:20 The problem with your diet isn’t deficiency 21:45 Why fixing your diet is harder than it sounds 24:30 Why we need a new kind of supplement 27:10 Whole plants vs powders: why structure matters 29:40 Why plant diversity is the future of gut health 32:10 What’s the difference between prebiotics and probiotics? 35:05 Inside the randomized trial testing a new gut supplement 37:45 The science behind measuring real health impact 40:00 How the gut supplement changed the microbiome 42:30 Why probiotics worked… but much less 45:10 The surprising link between microbes and mood 48:20 How much did cholesterol and inflammation improve? 51:30 Could this reshape how we supplement in the future? 📚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  Mentioned in today's episode The Evolution of Science and Regulation of Dietary Supplements: Past, Present, and Future, The Journal of Nutrition (2024) Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment, Journal of the American College of Cardiology (2021) Long-term multivitamin supplementation and cognitive function in men: a randomized trial, National Library of Medicine (2013) A diverse high-fibre plant-based dietary intervention improves gut microbiome composition, gut symptoms, energy and hunger in healthy adults: a randomised controlled trial, MedRxiv (2024) On calcium supplementation: Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study, British Medical Journal (2011) Vitamin D and Calcium for the Prevention of Fracture: A Systematic Review and Meta-analysis, JAMA (2019) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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• Recap: Do you need to eat meat to build muscle? | Simon Hill & Will Bulsiewicz

  Today we’re diving into protein. It’s the nutrient at the centre of some of the biggest debates in nutrition - especially when it comes to building muscle. And as more people adopt plant-based diets, one question keeps coming up: Can non-meat proteins really support strength and overall health? So, what does the science say? Is it better to get our protein from animals or plants? I’m joined by nutrition expert Simon Hill and Dr. Will Bulsiewicz to break down the benefits of both, and to explore how we can build muscle in the healthiest, most sustainable way. 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

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• Harvard Doctor: Obesity, cancer, and the real cost of convenience food | Dr. Andy Chan

  Ultra-processed foods now make up over half of what many of us eat - and the health consequences are only just coming into focus. In this episode, we reveal what’s really happening inside your body when you eat these foods daily.  Our guest is Dr. Andy Chan, a Harvard professor and leading expert on gut health and cancer prevention. He heads the Clinical and Translational Epidemiology Unit at Massachusetts General Hospital and has published over 400 scientific papers. Dr. Chan breaks down the hidden links between UPFs, inflammation, and diseases like obesity, diabetes, and colorectal cancer. You’ll hear why some foods that look healthy on the shelf may be doing long-term damage - and how the gut microbiome plays a crucial role in the process. This is the research big food companies don’t want you to hear. If you care about what you and your family are eating, don’t miss this conversation. Unwrap the truth about your food 👉 ⁠Get the ZOE app 🌱 Try our new plant based wholefood supplement - Daily 30+ Follow ZOE on Instagram. Timecodes 00:00 How much of our food is ultra-processed? 02:24 Can UPFs increase cancer risk in children? 04:48 Why our kids get sicker, earlier 07:12 How convenience took over our food choices 09:36 Are food companies engineering addiction? 12:00 UPFs and early onset cancer 14:24 Why calorie counting misses the point 16:48 Can a mother’s diet shape her child’s future health? 21:36 Is a poor diet as harmful as smoking in pregnancy? 26:24 Preservatives vs calories: what’s more harmful? 28:48 Brand new science: not all UPFs are equal 31:12 ZOE’s new processed food risk scale  38:24 Why UPF labels are misleading and confusing 40:48 A simple trick: how to spot UPFs on food labels 43:12 Should schools and offices be UPF-free zones? 45:36 How to shape your kids’ eating habits for life 📚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 Adults’ Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003–2018, 2025, The Journal of Nutrition Ultra-processed food intake in toddlerhood and mid-childhood in the UK: cross sectional and longitudinal perspectives, 2024, European Journal of Nutrition The Healthfulness of the US Packaged Food and Beverage Supply: A Cross-Sectional Study, 2019, Nutrients Ultraprocessed Food Consumption and Cardiometabolic Risk Factors in Children, 2024, JAMA Network Open Maternal consumption of ultra-processed foods and subsequent risk of offspring overweight or obesity: results from three prospective cohort studies, 2022, British Medical Journal Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

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