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ZOE Science & Nutrition

ZOE Science & Nutrition

By: ZOE
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The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.Copyright 2024 ZOE Hygiene & Healthy Living Science
Episodes
  • How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha Pasricha

    How to tell if your poo is normal and the 5 warning signs you shouldn't ignore | Dr Trisha Pasricha
    Apr 2 2026
    Most people think you need to poo every day to be healthy. You don’t. In this episode, we explain how to tell if your poo is normal, the warning signs you shouldn’t ignore, and the gut mistake you may be making on the toilet every day. Dr Trisha Pasricha, a leading Harvard gastroenterologist, a columnist for the Washington Post and author of the book You’ve Been Pooping All Wrong, explains how your poo, gut health, and disease risk are linked, and when you should see a doctor. Dr Pasricha guides us through why frequency, colour, and consistency all matter, and why there is no single “normal.” You’ll learn how to spot changes that could signal disease, including early warning signs linked to cancer and long-term brain health. You’ll hear simple advice you can use straight away. This includes how to recognise your normal pattern, what changes to look out for, and how to avoid the common toilet habit that may affect your gut. Are you looking at your poo every day? And, if not, what might you notice if you did? 🌱 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 03:11 Your phone on the toilet: hidden risk? 07:26 Your colon runs on a clock 10:40 The illness that changed his gut for years 13:05 Why you should look before you flush 15:25 The poo colours you should never ignore 16:25 Why this sign is rising in younger adults 18:15 The stool colour doctors treat as urgent 19:27 What “perfect” poo actually looks like 21:05 What holding it in really does 23:05 The 3 things that control your bowel movements 25:35 Why gut problems are getting worse 26:43 The posture fix most people miss 27:35 The phone habit linked to 46% higher risk 29:47 Why your phone keeps you stuck there 32:35 The hidden gut–brain connection 34:50 What stress really does to your gut 36:50 Your gut may be controlling more than you think 38:50 Is IBS really misunderstood? 41:05 The theory that changes how we see Parkinson’s 44:15 The gut damage linked to future brain disease 47:45 The simple rule for better bowel movements 49:00 The foods that changed gut health in weeks 50:22 The surprising fix for constipation 52:05 The 2 habits most people ignore 54:31 A 60-second trick to calm your gut 55:30 If you change one thing, make it this 56:10 What matters most 📚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 Eating for Better Brain Health: Your brain-gut blueprint Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Mentioned in today's episode You’ve Been Pooping All Wrong by Dr Trisha Pasricha Gastrointestinal Symptoms in the United States, The American Journal of Gastroenterology (2018) Smartphone use on the toilet and the risk of hemorrhoids, PLOS One (2025) Impacts of Gut Bacteria on Human Health and Diseases, International Journal of Molecular Sciences (2015) Association between Early Adverse Life Events and Irritable Bowel Syndrome, CGH (2011) Management of Gastrointestinal Symptoms in Parkinson's Disease: A Comprehensive, National Library of Medicine (2024) Constipation and risk of dementia in adults, Frontiers (2025) Gastrointestinal issues and Autism Spectrum Disorder, Child and Adolescent Psychiatric Clinics of North America (2020) Stanford fermented foods study Ultra-Processed Food Consumption and Irritable Bowel Syndrome, Nutrients (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    59 mins
  • Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim Spector

    Most replayed moment: Lessons from a 5000-year-old diet | Frank Maixner & Tim Spector
    Mar 31 2026
    Today we’re going prehistoric. We have to stay sharp at ZOE. Nutritional science moves fast, so it’s important for us to stay up to date with new discoveries and the latest advice. However, every now and then, it helps to look back - way back. In this recap, we’re turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient ancestors. I’m joined by Frank Maixner and Professor Tim Spector to uncover what this prehistoric man ate and what those findings can teach us about our diet today. 🌱 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
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    14 mins
  • The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica Amati

    The first 1000 days: The 5 ways early nutrition determines your future risk of obesity and heart disease | Prof Lucilla Poston & Dr Federica Amati
    Mar 26 2026
    The blueprint for your life starts much earlier than you realise - long before you took your first breath, before your heart beat its first beat, before your mum and dad even met. This is the story of the first 1,000 days of life. From conception to age 2, a window so powerful that scientists now believe it influences our future risk of heart disease, obesity, diabetes, and even how our immune system reacts to the world. In this episode, the world’s leading expert on how childhood nutrition and metabolism shape our long-term health, Professor Lucilla Poston, explains how early nutrition may influence appetite, metabolism, and future disease risk. Lucilla and ZOE’s Head Nutritionist, Dr Federica Amati, break down what science says about pregnancy, early feeding and the food children eat, and questions how lifelong health is shaped before a child even chooses their first meal. Lucilla offers practical guidance on what matters most and explains key nutrients to consider. They discuss why regular movement may help support healthy blood sugar levels. They also explain what a balanced diet can look like for parents and young children, why babies should try a wide range of whole foods, and why many packaged baby foods may contain far more sugar than parents expect. What small choices can you make today to help shape a healthier future for you, your children, and your children’s children? 🌱 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 03:47 Why the first 1,000 days can shape your entire life 08:12 What happens in the womb doesn’t stay in the womb 11:16 The tiny window where everything can go wrong 13:35 Why obesity in pregnancy is now a silent epidemic 15:17 Can a father’s health affect a baby before it even exists? 17:50 The missing nutrient most women don’t realise they need 20:35 The simplest way to improve your chances of conceiving 22:31 Should pregnant women worry about getting it wrong? 24:25 The biggest lies about pregnancy you’ve probably heard 26:47 Why pregnancy nutrition isn’t about being perfect 28:13 Why some children are at higher risk before they’re born 30:05 Can a mother’s diet rewire a baby’s brain for life? 31:47 The hormone that could make you crave junk food forever 35:11 When a normal pregnancy change becomes dangerous 39:04 Why pregnancy diabetes doesn’t end after birth 40:07 The one habit that lowers blood sugar during pregnancy 42:11 What pregnant women should actually be eating 45:37 The truth about ‘6 eggs a day’ and other diet myths 47:11 Why breast milk is more powerful than we ever realised 50:14 What babies should eat (and what to avoid) 52:13 The truth about baby food pouches parents aren’t told 55:20 The shocking reality of childhood obesity today 60:19 Is it too late to undo what happened before birth? 📚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 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 Paternal body mass index and offspring obesity, Annals of Nutrition and Metabolism (2023) Lifestyle intervention in obese pregnancy, Nature (2022) Exercise during pregnancy, BMJ (2026) The long-term impact of obesity in pregnancy on offspring hypothalamic feeding pathways, Royal Society Open Science (2025) Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    1 hr and 2 mins
All stars
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I absolutely love, love this podcast. It's just the right amount of detail I need to get a good understanding on each topic. The guests they have are very good at summarizing the science behind nutrition. Can't get enough of it and always look forward to hearing the new episode. Highly recommended!

My favorite podcast

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Listening to Zoe has given me science based knowledge to change my health for the better. Enjoy the interviews with researchers on various topics.

science based nutrition and health education

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Bottom line, it helped my health and life. Even added the Zoe 30 and it was delicious and a simple add.

Logical Food Consumption

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I have loved every episode to the fullest. Always interesting, educational, realistic, just great. I can't say enough good things.

Fantastic

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