ZOE Science & Nutrition

Prof Lucilla Poston, a maternal and fetal health researcher, and Dr Federica Amati, ZOE’s head nutritionist, explore the first 1,000 days of life. They discuss prenatal nutrition, how parental health shapes eggs and sperm, pregnancy diet and safe movement, breastfeeding and weaning, and why many packaged baby foods can be misleading. Practical, science-backed guidance for nurturing lifelong health.

Uma Naidoo, Harvard-trained nutritional psychiatrist who studies the gut-brain connection. She explores how gut microbes influence neurotransmitters like serotonin and GABA. She explains gut-to-brain wiring via the vagus nerve. Practical tips include simple diet swaps, adding colourful plants, movement, and calming food principles.

Prof Sarah Berry, King's College nutrition expert, and Prof Nicola Segata, computational microbiome pioneer, explain how 50 gut bacteria link to body fat, inflammation and cholesterol. They reveal how these microbes were ranked from 34,000 samples. They discuss unknown microbial “dark matter,” why plant diversity and whole‑food prebiotics shift microbes in weeks, and how some species resist change.

Tim Spector, professor of genetic epidemiology and microbiome researcher, talks carbs: what they are and how complexity affects digestion. He highlights healthier choices like sourdough, rye and legumes. He covers timing, mixing carbs with fats and fiber to lower spikes, and how cooling cooked starches can boost resistant starch.

Professor Tim Spector, epidemiologist and microbiome researcher, reflects on seven health beliefs he has revised after new evidence. He discusses vitamin D and sunlight, oral health linked to brain aging, microplastics in blood, omega-3 testing and food-based boosts, personalized B12 and folate choices, and shifting exercise and sleep habits.

Tim Spector, epidemiology professor and microbiome expert, and Bryan Johnson, entrepreneur and longevity self-experimenter, discuss a data-driven quest to slow aging. They cover his vegan calorie strategy, extensive supplement routine and biomarker tracking. They debate whole foods versus high-dose nutrients and imagine home testing and algorithmic health management. Bryan also shares five sleep habits.

Dr Federica Amati, ZOE head nutritionist who studies diet–gut–hormone links, and Dr Helen O’Neill, UCL reproductive geneticist with large-scale hormone testing experience, discuss hormones and health. They explore how hormones affect fatigue, anxiety, weight and fertility. Topics include thyroid, PCOS, sperm health, gut hormones, diet strategies, testing and why better data matters.

Andy Galpin, human performance expert and professor in strength and muscle physiology. He shows how to build meaningful strength at home with short, twice-weekly full-body sessions. Topics include using bands and bodyweight, compound movements like step-ups, supersets for efficiency, and fitting training around running and busy schedules.

James Nestor, investigative journalist and bestselling author of Breath, shares four simple breathing techniques and short daily habits to retrain how you breathe. He explores nasal versus mouth breathing, how slow diaphragmatic breaths calm the nervous system, why modern lifestyles reshape airways, and practical fixes like gentle mouth-taping and gradual training.

Sarah Berry, a nutrition scientist studying diet and health, breaks down what oats are made of and why they matter. She discusses population links between oats and lower disease risk. She explains how beta-glucan can lower cholesterol. She covers fiber versus starch effects on blood sugar and addresses pesticide concerns and practical choices.