ZOE Science & Nutrition

• The brain-gut mystery: what’s really causing your IBS? with Dr. Will Bulsiewicz

  IBS affects over 300 million people globally, yet remains one of the most misunderstood gut conditions. In this episode, we explore the latest science uncovering the real drivers behind IBS - and why your gut microbiome may hold the key to understanding it. Joining us is Dr. Will Bulsiewicz, a board-certified gastroenterologist and ZOE’s U.S. Medical Director. Dr. Will breaks down why IBS is so difficult to diagnose, how stress and modern lifestyles are making symptoms more common, and what “problematic” poo can tell us. We then dive into the science: how the gut-brain axis influences everything from pain to food intolerances, why women are disproportionately affected, and how a disrupted microbiome plays a central role in IBS. Finally, Dr. Will shares practical strategies backed by the latest research -  from dietary changes to cutting-edge treatments - offering hope for healing and prevention. Whether you're living with IBS or simply want to understand your gut better, this episode is packed with insights into one of the most common yet elusive health conditions of our time. 🥑 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. 📚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 Irritable Bowel Syndrome and the Gut Microbiome: A Comprehensive Review (2023)  Diet and gut microbial associations in irritable bowel syndrome according to disease subtype (2023) The association between low birth weight, childhood recollections of parental response to illness, and irritable bowel syndrome: a twin study (2020) Analysis of brain networks and fecal metabolites reveals brain–gut alterations in premenopausal females with irritable bowel syndrome (2020) 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: Rethinking rest - cancer treatment and exercise | Dr. Jessica Scott

  Today we’re talking about the relationship between cancer treatment and exercise. For years, the standard advice for someone going through cancer treatment has been simple: just rest. The belief has long been that the body has to slow down and conserve energy to cope with the intensity of the treatment. However, recent research is challenging this long held notion. What if your body doesn’t need to slow down - what if it actually needs to speed up? Today, I’m joined by Dr. Jessica Scott, whose groundbreaking research is reshaping our understanding of the best path to recovery for cancer patients. 🥑 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

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• 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.

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• Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima

  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.

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• The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy Galpin

  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.

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