ZOE Science & Nutrition
ZOE
Categories: Health
Listen to the last episode:
Spring is the perfect time to shake up your routine. In this episode, Professor Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation. Whether you're dealing with bloating, aching joints, or low energy, this episode is packed with easy, gut-friendly tips to help you feel your best this season. Tim and Federica begin by explaining what inflammation really is and when it becomes a problem. Then, they’ll introduce seven anti-inflammatory foods that are as powerful as they are delicious. From cruciferous vegetables to fermented surprises, these everyday ingredients can help you build a more resilient, healing diet. Finally, they offer a roadmap for long-term change. Tim and Fed each share one small but powerful shift to reduce inflammation over four timelines - what you can do today, this week, this month, and throughout the year - to create habits that truly stick. 🥑 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 Worried about inflammation? 01:55 Listener Q&A 03:18 Is inflammation always bad? 07:28 Can inflammation cause cancer? 11:35 Does inflammation speed up aging? 13:08 How does food impact inflammation? 17:25 Gut health and inflammation 21:12 Do detox juice cleanses work? 23:25 Food #1: Green powerhouse 26:20 Food #2: As effective as ibuprofen? 28:43 Food #3: Surprising sweet treat 33:19 Food #4: Small but mighty 37:11 Food #5: A spice with a health kick! 41:59 Food #6: The BEST berries 45:35 Food #7: Essential ferments 49:07 Start reducing inflammation today 50:55 Reduce inflammation over 30 days 53:04 How to reduce inflammation over a year 📚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 Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance, Adipocyte (2018) Gut-microbiota-targeted diets modulate human immune status, Cell (2021) Effect of Extra Virgin Olive Oil and Butter on Endothelial Function in Type 1 Diabetes, Nutrients (2021) Dark chocolate (70% cocoa) attenuates the inflammatory marker TNF-α in patients on hemodialysis, Clinical Nutrition ESPEN (2020) The Effects of Raspberry Consumption on Glycemic Control and Inflammation Markers in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Current Developments in Nutrition (2024) A single serving of mixed spices alters gut microflora composition: a dose–response randomised trial, Scientific Reports (2021) 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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215 - The top 7 foods to fight inflammation this spring | Prof. Tim Spector and Dr. Federica AmatiThu, 17 Apr 2025
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214 - Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew KojimaThu, 10 Apr 2025
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213 - The workout that builds muscle, boosts your brain and slows down aging | Dr. Andy GalpinThu, 03 Apr 2025
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212 - Recap: Is friendship the key to healthy aging? | Rose Anne KennyTue, 01 Apr 2025
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211 - The truth about low carb diets, sugar spikes, and ‘multigrain’ labels | Prof. Tim SpectorThu, 27 Mar 2025
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210 - Recap: 3 essentials for healthy skin | Dr. Justine Kluk & Prof. Sarah BerryTue, 25 Mar 2025
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209 - Do you want to die? How Bryan Johnson plans to cheat deathThu, 20 Mar 2025
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208 - Recap: Can mindfulness improve physical health? | Prof. Ellen LangerTue, 18 Mar 2025
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207 - Why your workout should change with each new decade | Gabby Reece & Dr. Federica AmatiThu, 13 Mar 2025
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206 - Recap: Red meat vs fake meat | Prof. Christopher GardnerTue, 11 Mar 2025
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205 - The best (and worst) oats for your health | Prof. Sarah BerryThu, 06 Mar 2025
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204 - Recap: Menstruation - what everyone needs to know | Jen Gunter & Sarah BerryTue, 04 Mar 2025
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203 - How to reverse arthritis in 8 weeks | Dr. Tamiko KatsumotoThu, 27 Feb 2025
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202 - Recap: Is your morning coffee harming your health? | James HoffmannTue, 25 Feb 2025
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201 - The truth behind memory loss - and how to stop it with exercise | Dr. Wendy SuzukiThu, 20 Feb 2025
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200 - Recap: What the science says about intermittent fasting | Gin StephensTue, 18 Feb 2025
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199 - How to transform your health in midlife | Rich Roll and Prof. Tim SpectorThu, 13 Feb 2025
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198 - Recap: The misunderstood function of fat | Deborah CleggTue, 11 Feb 2025
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197 - 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim SpectorThu, 06 Feb 2025
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196 - Recap: Why we avoid exercise and how to overcome it | Daniel LiebermanTue, 04 Feb 2025
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195 - Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean SherzaiThu, 30 Jan 2025
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194 - Recap: Maintain brain health as you age | Dr. William LiTue, 28 Jan 2025
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193 - Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim SpectorThu, 23 Jan 2025
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192 - Recap: What is inflammation and how can I control it | Prof. Philip CalderTue, 21 Jan 2025
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191 - The science of weight loss – and why calories don’t count! | Prof. Giles YeoThu, 16 Jan 2025
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190 - Recap: How to adapt your diet for later life | Dr Federica AmatiTue, 14 Jan 2025
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189 - Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim SpectorThu, 09 Jan 2025
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188 - Recap: Simple steps to prevent dementia | Dr Claire StevesTue, 07 Jan 2025
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187 - How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah BerryWed, 01 Jan 2025
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186 - ZOE's best health tips of 2024 - Part 2Thu, 26 Dec 2024
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185 - ZOE's best health tips of 2024 - Part 1Thu, 19 Dec 2024
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184 - Recap: Change how you exercise during menopause | Dr Stacy SimsTue, 17 Dec 2024
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183 - Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim SpectorThu, 12 Dec 2024
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182 - Recap: Reduce inflammation with a sprinkle of spices | Kanchan KoyaTue, 10 Dec 2024
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181 - How to track your menopause symptoms | Dr. Sarah Berry and Tamsen FadalThu, 05 Dec 2024
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180 - Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah BerryTue, 27 Aug 2024
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179 - Our ancestors’ diet: surprising discoveries from a 5000 year old icemanThu, 23 Jun 2022
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178 - Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus CooperTue, 03 Dec 2024
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177 - The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will BulsiewiczThu, 28 Nov 2024
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176 - Recap: Boost health by defeating stress | Dr. Rangan ChatterjeeTue, 26 Nov 2024
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175 - 5 years after COVID, what did we learn? | Dr. Tim SpectorThu, 21 Nov 2024
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174 - Recap: How to stop the rise of heart disease | Peter AttiaTue, 19 Nov 2024
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173 - 8 foods that soothe anxiety | Dr. Uma NaidooThu, 14 Nov 2024
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172 - Recap: Diet changes that could reduce bad cholesterol | Dr Sarah BerryTue, 12 Nov 2024
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171 - Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah BerryThu, 07 Nov 2024
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170 - Recap: How much protein do you need? | Prof. Christopher GardnerTue, 05 Nov 2024
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169 - 4 immunity tips for healthy ageing | Dr. Jenna MacciochiThu, 31 Oct 2024
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168 - Recap: What time of day are your muscles strongest? | Prof. Karyn EsserTue, 29 Oct 2024
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167 - Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica AmatiThu, 24 Oct 2024
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166 - Recap: Tips to build better food habits | James ClearTue, 22 Oct 2024
