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Tired and hungry? How the wrong breakfast will ruin your day | Prof. Benjamin Gardner & Professor Tim Spector Oct 23, 2025

Show notes

Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide

Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it’s not working?

In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.

They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.

Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes.

Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit.

Timecodes:

00:00 Introduction

01:25 Does building a new habit take 21 days?

02:05 Is breakfast the most important meal of the day?

04:05 The 'healthy' breakfast that causes an 11 AM energy dip

05:15 How your breakfast creates a blood sugar rollercoaster

07:15 Can today's breakfast affect tomorrow's hunger?

08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's"

10:10 What is a 'habit' in psychology? (It's not what you think)

11:15 The 'autopilot' breakfast: Making food without realizing

13:50 The stale popcorn experiment: Why you eat food you don't even like

16:30 The secret to change: Identify your environmental triggers

18:30 The 'fresh start effect': Why Monday is a powerful day to change

20:40 The "I've already failed today" mindset (and why it's wrong)

22:30 What are 'keystone habits'?

25:45 The 3 ways to break a bad habit (it's not just willpower)

28:00 How to use breakfast as your 'first win' of the day

29:40 Tim Spector's ideal breakfast to avoid a sugar crash

32:30 The 'high protein' cereal lie: "Most of them are rubbish"

33:30 Is Marmite actually healthy?

34:55 Tim's 3 simple principles for a healthy breakfast

38:20 The 21-day myth busted: How long it really takes to form a habit

40:50 What is 'habit stacking'?

41:55 Does missing one day ruin your new habit?

42:35 How to swap your cereal habit (Ben's practical plan)

45:00 How long until a new habit feels 'automatic'?

46:00 A 3-step practical guide to change your breakfast habit

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The #1 Dementia risk factor nobody talks about, and what to do Oct 16, 2025

Show notes

Get your free 5-step plan for hearing loss diagnosis and treatment: click here

Hearing loss affects 1 in 5 people globally, increases the risk of developing dementia, and has no cure.

An astonishing half a billion people have hearing loss, which impacts their ability to communicate and connect with others. Hearing loss cases are increasing fast, especially among younger people.

For many, hearing aids and cochlear implants can be life-changing, but they can’t help everyone. But there is hope:

Scientists around the world have been working tirelessly to develop NEW treatments for hearing loss.

In this episode, Jonathan speaks to Dr. Marcelo Rivolta, a professor of sensory stem cell biology at Sheffield University.

He’s on the cusp of a major breakthrough that could mean hearing loss becomes a thing of the past.

What you’ll learn:

Why hearing loss is becoming more common
The shocking link between hearing loss and a 500% increased risk of dementia
How modern headphones and loud concerts cause permanent, irreversible damage
Why hearing loss can be more isolating than blindness
The simple ways you can protect your hearing today
How current technologies like hearing aids and cochlear implants work
About the groundbreaking new science that could cure deafness using stem cells

About Marcelo Rivolta

Marcelo Rivolta is a Professor of Sensory Stem Cell Biology at the University of Sheffield. For over two decades, his research has focused on the use of human stem cells for the understanding and treatment of hearing loss. His lab was the first to demonstrate that it was possible to create both auditory hair cells and neurons from stem cells, and his pioneering work is now moving towards clinical trials in humans.

Timecodes:

00:00 Introduction

00:26 Does hearing loss only affect older adults?

03:37 Is permanent hearing loss reversible?

06:03 At what volume do headphones start to cause hearing loss?

08:26 Why hearing loss is more isolating than blindness

09:41 The shocking link between hearing loss and dementia

12:00 Can hearing aids reduce your dementia risk?

13:13 How do we hear? A simple explanation

15:15 Why is your microphone just like your ear?

18:07 What goes wrong in your ear to cause hearing loss?

19:20 The cells in your body you’re born with that have to last a lifetime

20:51 Why does loud noise cause irreversible damage?

23:15 Do hearing aids solve hearing loss for everybody?

24:08 The difference between a hearing aid and a cochlear implant

26:20 Is the hearing from a cochlear implant natural?

32:25 Can we find a cure for hearing loss?

34:15 Using stem cells to create new hearing cells

37:32 Can we reverse deafness? Groundbreaking study in animals

38:45 When will a cure for hearing loss be available?

42:25 What is auditory neuropathy?

45:06 What is tinnitus and could this research cure it?

46:46 Top tips to protect your hearing

50:03 Jonathan's summary

Information about the Rincell-1 clinical trial, such as patient eligibility and other related aspects, is available at https://www.rinri-therapeutics.com/our-clinical-research/#rincell

For further details, please contact enquiries@rinri-therapeutics.com

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Episode transcripts are available here: https://zoe.com/learn/category/podcast

Lose weight by controlling these hormones | Bariatric surgeon Dr. Andrew Jenkinson Oct 09, 2025

Show notes

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Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology.

In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it.

Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite.

In this episode, you’ll learn:

Why the idea that weight loss is simply about willpower is a damaging myth.
The science of the "weight set point" and how your brain fights to keep you at a certain weight.
How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet.
The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full.
How yo-yo dieting can actually raise your set point, making you heavier in the long run.
A practical, step-by-step plan to lower your set point by changing what you eat, not just how much.
The truth about new weight-loss drugs like Ozempic and their long-term effects.
How managing stress and improving sleep can be as important as your diet for sustainable weight management

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Timecodes

00:00 Introduction

00:20 Is gaining weight as we age inevitable?

01:38 Why ‘eat less, move more’ is a myth

03:53 Is your weight predetermined by your genes?

06:36 How your mother's experience in the womb can alter your dna

10:35 Why most diets are doomed to fail in the long term

12:16 Your brain has a weight 'set point' it tries to defend

15:27 The 'weight anchor': your body's powerful defence against weight loss

17:22 The reason you often end up heavier after a diet

19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet

21:35 The 'joker in the pack' controlling 70% of your energy burn

23:12 Your body has a hidden metabolic 'dimmer switch'

27:53 The mystery of the missing calories

32:35 Why dieting can actually raise your weight set point

34:31 The master hormone that tells your brain when you're full

36:08 The hidden reason your brain can't tell you're full

37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity

39:00 The 'broken gas tank meter' analogy for weight gain

41:26 Step 1 for resetting your weight: the 30-day challenge

42:07 Why you need to stop snacking between meals

43:50 What is mindful eating and why does it matter?

46:22 Can time-restricted eating lower your set point?

48:37 The truth about new weight loss drugs like ozempic

50:28 The surprising impact of stress and sleep on your weight

51:42 The single most important thing to understand about weight loss

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Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector Oct 07, 2025

Show notes

Today, we’re talking about plants.

For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety.

So, is time to adjust our guiding plant principle?

I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate.

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HRV vs. VO2 max vs. ECG: Which wearable metric ACTUALLY matters? | Prof. Malcolm Findlay Oct 02, 2025

Show notes

Is your smartwatch just a fun gadget, or a serious medical device?

In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health.

Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses.

For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health.

The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey.

🥑 Make smarter food choices. Become a member at zoe.com

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.

Timecodes

00:06 Quick-fire questions on heart health

01:45 What is heart rate variability (HRV)?

03:05 Is a steady heart rate a healthy sign?

05:15 Atrial fibrillation makes HRV an invalid measure

07:30 What controls our heart rate?

10:00 Your heart is much more than a pump

11:10 Your thoughts can directly affect your heart

13:45 What lifestyle factors influence your HRV score?

15:15 How does stress impact your HRV?

17:15 Your watch's ECG is a clinical-grade tool

20:20 Wearables can help diagnose serious heart conditions

23:45 Are expensive wearables more accurate?

26:20 Does diet impact your HRV score?

29:15 How to track your HRV score correctly

30:00 Don't panic about small HRV fluctuations

32:30 When to use your watch's ECG function

34:10 The truth about heart rate training zones

36:50 The minimum exercise for a healthy heart

37:40 Does sleep consistency matter?

39:50 What is VO2 max and does it matter?

41:10 Stop comparing your health data to others

41:50 Key takeaways from the episode

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Studies referenced for today's episode Heart rate variability: standards of measurement, physiological interpretation and clinical use, 1996, European Heart Journal Diagnostic Accuracy of a Smartwatch App for the Detection of Atrial Fibrillation, 2019, The New England Journal of Medicine The Effects of Alcohol on Heart Rate Variability and Heart Rate, 2017, The American Journal of Cardiology The relationship between mental stress and heart rate variability, 2007, Journal of Psychosomatic Research

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

Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry Sep 30, 2025

Show notes

If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong.

However, is it really that simple?

I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart.

🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST

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Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock Sep 25, 2025

Show notes

We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits?

In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits.

We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills.

Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up.

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Timecodes:

00:00 How to fix your sleep: what works and what doesn't

01:05 How a lack of sleep affects your willpower and mood

02:02 The evolutionary link between sleep deprivation and a threat response

04:26 How a lack of sleep can impact cognitive function

05:05 Is there a real scientific link between poor sleep and disease?

07:21 The surprising link between sleep and mental health

08:23 Why you can't try to have a good night's sleep

09:33 How to apply the "perfect is the enemy of good" rule to sleep

10:43 The number one reason for insomnia

11:12 The split between those who don't sleep enough and those who worry about it too much

12:12 Why are so many people dissatisfied with their sleep today?

13:00 Why technology is the biggest threat to our sleep

15:46 Why phones are making sleep harder

17:45 The science behind forest bathing

18:55 Can cognitive behavioral therapy help you sleep?

21:10 The surprising clinical definition of insomnia

21:40 Does alcohol help you fall asleep?

26:15 Are sleeping pills a good solution?

29:35 Can exercise help you get better sleep?

32:40 Can eating turkey help you get to sleep?

36:55 What about supplements like melatonin and magnesium?

41:38 What is good sleep hygiene?

44:18 The number one rule for your smartphone and your bedroom

45:32 How can wearables that track sleep help you?

47:34 The technique that will help you fall back to sleep

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Recap: This type of daily chocolate could improve gut health | Spencer Hyman and Prof Sarah Berry Sep 23, 2025

Show notes

Today, we’re unwrapping the truth about chocolate.

For many of us, chocolate is a guilty pleasure. But what if I told you that you didn’t need to feel guilty?

Because it turns out that not all chocolate is created equal. And by changing the type of chocolate you eat, you can support your health instead of harming it.

In this episode, I’m joined by chocolate expert Spencer Hyman and Sarah Berry to show you how to enjoy chocolate with a clear conscience.

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3 gut bacteria that protect your heart–and what to feed them | Prof. Tim Spector & Prof Nicola Segata Sep 18, 2025

Show notes

There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries?

This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We’re joined by Professor Nicola Segata, the study’s co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists.

Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed.

🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST

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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

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Timecodes

00:00 Introduction

01:05 The most common misconception about gut health

04:04 Your gut bacteria are like mini pharmacists

08:12 Why your gut microbes are as unique as your DNA

14:23 How ZOE is revolutionising health with a new research model

19:39 Groundbreaking research that featured in Nature

22:21 The new, simpler way to measure your gut health

24:25 Meet newly discovered good bugs

28:06 The microbe that thrives when you eat nuts and seeds

32:40 Why only eating kale won't make you healthy

34:25 The 'ancient' gut bug discovered in mummies (and one of our scientists!)

36:37 The future of probiotics

39:17 The shocking truth about store-bought probiotics

42:17 What makes a 'bad' bug bad for your health?

43:45 Could your gut microbes be making you crave junk food?

46:29 The diet your bad bugs love the most

49:10 The future of personalised nutrition for your gut

52:22 How to 'pivot your ' to feed your good bugs

53:55 Is it okay to eat occasionally?

55:53 Tim Spector's simple 'fridge raid ferment'

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