ZOE Science & Nutrition

Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise? 

In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You’ll learn how human contact may be influencing your gut in ways most of us never consider.

Tim explains why supporting gut microbiome is less about control and more about balance, and you’ll learn simple ways to support a healthier gut through food, social connection and lifestyle habits.

If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term?

🌱 Try our science-backed and tasty wholefood supplement Daily 30+

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.

Timecodes

00:00 Intro

04:12 Why birth is designed to be messy

08:32 Why your first microbes shape everything later

10:46 Can you replace microbes after a C-section?

13:05 Why the first few years matter more than the rest

15:54 Why antibiotics always come with a hidden cost

17:42 How families swap microbes without realising

19:06 Why microbes survive in some places — and not others

21:25 Why bigger social groups protect your immune system

22:30 How scientists can tell who you live with

24:15 Why closeness matters more than genetics

25:38 Can you catch bad gut bugs from other people?

26:29 Can anxiety spread through gut microbes?

27:55 How scientists now rank “good” and “bad” gut bugs

31:05 Why countryside living changes your gut health

33:49 Why getting dirty may improve mental health

35:33 Why sterilising everything can backfire

38:05 Why pets — especially dogs — boost gut health

42:18 Can your partner improve your health without dieting?

43:25 Why loneliness harms your gut microbiome

45:25 The shared habit of long-living communities

52:01 Why fighting germs may be harming your health

📚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

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


5 daily habits of people who live longer | Dan Buettner


Risk of Asthma and Allergies in Children Delivered by Cesarean Section, The Journal of Allergy and Clinical Immunology (2024)


Can maternal-child microbial seeding interventions improve the health of infants delivered by Cesarean section?, Cell (2022)


Dietary Exposure to Antibiotic Residues, Frontiers (2022)


The person-to-person transmission landscape of the gut and oral microbiomes, Nature (2023)


Gut micro-organisms associated with health, nutrition and dietary interventions, Nature (2025)


Intergenerational transmission of diet-induced obesity, A&R (2021)


The indoors microbiome and human health, Nature Reviews Microbiology (2024)


Cohabiting family members share microbiota with one another and with their dogs, Microbiology and Infectious Disease (2013)


Rural and urban microbiota, Gut Microbes (2014)


Infant pacifier sanitization and risk, Journal of Allergy and Clinical Immunology (2021)

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

Episode transcripts are available here.

Today, we’re exploring circadian rhythms.

Did you know you could eat the exact same meal at two different times of day and your body would respond drastically differently? It sounds like a riddle - but it actually comes down to your body clock. 

Every cell in your body has one. A tiny internal ticker, shaped by evolution over thousands of years, to keep you in sync with the phases of the day.

So, how can we ensure we’re doing the right things at the right times? I’m joined by Professor Russell Foster to help us all stay in time with our natural rhythm.

🌱 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

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

Listen to the full episode here

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story?

In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help.

Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers.

This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause.

If your blood pressure is your body sending a message, what might it be asking you to change?

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

03:40 What blood pressure really is

09:10 The damage builds slowly (and you won’t feel it)

11:00 The two numbers explained in plain English

13:05 Why the ‘right’ number depends on you

15:04 Why doctors can’t agree on ‘high’

16:35 The first rule: don’t panic

17:45 The clinic reading problem

20:20 The misdiagnosis issue

22:02 What high blood pressure can damage

23:40 Why problems show up years later

24:30 How common is high blood pressure?

27:00 The ‘silent killer’ warning signs

28:10 The bigger cause most people miss

29:10 Salt: why it helps some people more than others

33:30 The age effect most people ignore

35:11 How stress can push blood pressure up

36:35 The gut microbiome link (and the new research)

39:15 Why treatment can still fail

40:10 The uncomfortable numbers on medication benefit

41:15 The simple home-measurement routine

44:05 Sugar vs salt: what surprised the cardiologist

46:45 Where most salt really comes from

49:25 The exercise effect (and why it matters)

51:05 How fast lifestyle changes can show up

📚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

⁠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


Your gut microbiome and heart health


Gut microbiome diversity and hypertension, Journal of Hypertension (2021)


Ultra-processed food raises risk of heart disease, heart attack and stroke, BHF (2023)


Potassium and blood pressure, British Journal of Nutrition (2010)

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.

Since founding ZOE, I’ve actually started eating more fat. That might surprise you. Because for decades, we’ve been told to fear it. “Fatty foods will clog your arteries and send your cholesterol through the roof.” Right?

Well, it’s not that simple. How ‘fat’ affects your health depends on a number of factors, including the type of fat, the food matrix and even how it’s produced. One thing is for sure, that single number on the front of a food packet, isn’t going to give you the full story.

I’m joined by Professor Sarah Berry to dig deeper into fat. Uncovering which will harm us and which can help us heal.

🌱 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

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

Listen to the full episode here

Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours.

We explore discoveries in Will’s new book, Plant Powered Plus, that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert.

By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches.

What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”?

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

02:22 Is inflammation always bad?

05:00 The 130 health conditions linked to inflammation

08:40 The difference between good and bad inflammation

10:50 Surprising signs of chronic inflammation you might ignore

13:40 Why your doctor might be missing the root cause of your illness

17:50 Why you shouldn't take anti-inflammatory pills every day

19:55 70% of your immune system lives here

23:30 What is ‘leaky gut’ and does it really exist?

25:20 How toxins sneak into your bloodstream

31:35 The massive impact of time-restricted eating on mood and energy

37:30 Why eating earlier in the day reduces inflammation

41:05 The #1 nutrient deficiency destroying our gut health

44:10 How fiber protects against heart disease and cancer

47:30 Why you need to ‘eat the rainbow’ to find your pot of gold

51:35 Your body can’t absorb these nutrients without microbes

52:50 The truth about healthy fats versus low-fat diets

55:05 The specific fat that beats a low-fat diet for heart health

58:00 How fermented foods reduce inflammation in just 10 weeks

01:00:35 The physical reaction your gut has to mental stress

01:06:25 The modern lifestyle mistake sabotaging your immune system

01:08:35 The simple morning habit that boosts energy and sleep

01:10:45 You can build a new gut barrier in just 5 days

📚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

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

Plant Powered Plus by Dr Will Bulsiewicz

Fibre Fuelled by Dr Will Bulsiewicz

ZOE’s PREDICT studies: What we’ve learned 


The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier, Nutrients (2025)


Correlation between human gut microbiome and diseases, Infectious Medicine (2020)


The ZOE BIG IF Study, MDPI (2024)


Dietary fibre in hypertension and cardiovascular disease management, BioMed Central (2022)


PREDIMED: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, The Journal of New England Medicine (2018)


Gut-microbiota-targeted diets modulate human immune status, Cell (2021)


Gastrointestinal illness and the biopsychosocial model, Psychosomatic Medicine (1998)

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