
ZOE Science & Nutrition
ZOE
Categories: Health
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Midlife is often seen as a point of no return for health, but it could be the perfect moment to make a radical change. New research suggests that your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress. Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fuelled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life. He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age - and how small changes to diet, movement, and daily habits can have an outsized impact later in life. 🥑 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 A life-changing health transformation 00:38 Overweight, exhausted, and stuck at 40 01:16 How ultra-processed food harms your body 02:08 Can you really transform your health at midlife? 03:18 The biggest myth about changing your health 05:10 From addiction to peak performance 08:40 What happens to the body on a fast food diet 10:26 Unexpected benefits of a plant-based diet 15:30 Gut microbes control more than you think 21:19 Gut health, mood, and mental clarity - what’s the link? 25:00 Does exercise improve your gut microbiome? 27:55 How movement increases your healthspan 30:12 Do elite athletes have better gut health? 32:45 Fuelling extreme endurance without meat 36:00 Tim’s #1 food for gut health 39:05 How to make small changes that actually stick 41:30 Why motivation is overrated—just start 45:00 The mindset shift that makes exercise easier 48:20 It’s never too late to take control of 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 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 The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
Previous episodes
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199 - How to transform your health in midlife | Rich Roll and Prof. Tim Spector Thu, 13 Feb 2025
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198 - Recap: The misunderstood function of fat | Deborah Clegg Tue, 11 Feb 2025
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197 - 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector Thu, 06 Feb 2025
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196 - Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman Tue, 04 Feb 2025
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195 - Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai Thu, 30 Jan 2025
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194 - Recap: Maintain brain health as you age | Dr. William Li Tue, 28 Jan 2025
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193 - Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector Thu, 23 Jan 2025
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192 - Recap: What is inflammation and how can I control it | Prof. Philip Calder Tue, 21 Jan 2025
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191 - The science of weight loss – and why calories don’t count! | Prof. Giles Yeo Thu, 16 Jan 2025
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190 - Recap: How to adapt your diet for later life | Dr Federica Amati Tue, 14 Jan 2025
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189 - Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector Thu, 09 Jan 2025
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188 - Recap: Simple steps to prevent dementia | Dr Claire Steves Tue, 07 Jan 2025
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187 - How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry Wed, 01 Jan 2025
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186 - ZOE's best health tips of 2024 - Part 2 Thu, 26 Dec 2024
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185 - ZOE's best health tips of 2024 - Part 1 Thu, 19 Dec 2024
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184 - Recap: Change how you exercise during menopause | Dr Stacy Sims Tue, 17 Dec 2024
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183 - Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector Thu, 12 Dec 2024
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182 - Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya Tue, 10 Dec 2024
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181 - How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal Thu, 05 Dec 2024
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180 - Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry Tue, 27 Aug 2024
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179 - Our ancestors’ diet: surprising discoveries from a 5000 year old iceman Thu, 23 Jun 2022
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178 - Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper Tue, 03 Dec 2024
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177 - The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz Thu, 28 Nov 2024
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176 - Recap: Boost health by defeating stress | Dr. Rangan Chatterjee Tue, 26 Nov 2024
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175 - 5 years after COVID, what did we learn? | Dr. Tim Spector Thu, 21 Nov 2024
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174 - Recap: How to stop the rise of heart disease | Peter Attia Tue, 19 Nov 2024
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173 - 8 foods that soothe anxiety | Dr. Uma Naidoo Thu, 14 Nov 2024
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172 - Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry Tue, 12 Nov 2024
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171 - Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah Berry Thu, 07 Nov 2024
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170 - Recap: How much protein do you need? | Prof. Christopher Gardner Tue, 05 Nov 2024
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169 - 4 immunity tips for healthy ageing | Dr. Jenna Macciochi Thu, 31 Oct 2024
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168 - Recap: What time of day are your muscles strongest? | Prof. Karyn Esser Tue, 29 Oct 2024
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167 - Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati Thu, 24 Oct 2024
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166 - Recap: Tips to build better food habits | James Clear Tue, 22 Oct 2024
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165 - Menopause ruins sleep and sex - here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry Thu, 17 Oct 2024
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164 - Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati Thu, 10 Oct 2024
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163 - Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake Tue, 08 Oct 2024
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162 - The truth about protein shakes, according to science | Dr Federica Amati Thu, 03 Oct 2024
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161 - Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector Tue, 01 Oct 2024
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160 - Simple ways to improve gut health | Dr. Karan Rajan Thu, 26 Sep 2024
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159 - Recap: Is honey really better than sugar? | Dr. Sarah Berry Tue, 24 Sep 2024
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158 - Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry Thu, 19 Sep 2024
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157 - Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector Tue, 17 Sep 2024
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156 - Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry Thu, 12 Sep 2024
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155 - Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann Tue, 10 Sep 2024
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154 - Davina McCall: Make this choice every day to reduce menopause symptoms Thu, 05 Sep 2024
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153 - Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell Tue, 03 Sep 2024
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152 - How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector Thu, 29 Aug 2024
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150 - Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector Thu, 22 Aug 2024
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149 - Recap: Why nuts make you healthier | Professor Sarah Berry Tue, 20 Aug 2024