ZOE Science & Nutrition

What if boosting your immune system is the wrong goal? 

Today, Dr Giulia Enders explains how boosting immunity may increase inflammation and why your symptoms are often part of your body’s defence. Your immune system is not failing when you feel sick. It is trying to protect you. So what should you focus on instead?

That’s the idea at the very heart of Giulia’s new book, Organ Speak. Giulia is a gastroenterologist and author whose previous book, Gut, sold eight million copies and helped convince the world that gut health was worth taking seriously.

She explains how the immune system really works and why symptoms like a runny nose, cough, or fever come from your body, not the infection itself. You’ll learn how sugar may push the immune system toward inflammation, how stress can weaken it, and why sleep is key for producing immune cells. This episode also explores how exercise helps regulate your immune response. The core idea is simple: health is not about making your immune system stronger. It is about keeping it balanced.

By the end of this episode, you will have practical ways to support that balance and habits to help your immune system respond in the right way.

If the sneezing, runny nose, fever - all of it - are actually the whole point, how much energy should you spend in suppressing them?

🌱 Try our science-backed and tasty wholefood supplement Daily30

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

02:45 Why being sick feels like failure

04:30 The problem with only treating the gut

07:16 Why your body is not broken

10:25 When your immune system gets overprotective

13:28 The virus may not cause your symptoms

15:36 Should you stop cold symptoms?

16:40 When diarrhoea medicine can backfire

18:05 Should you take painkillers when sick?

18:52 Why immunity is not a war

20:46 The invisible microbe cloak protecting you

22:49 How your body clears bacteria from skin

24:10 Your microbiome is part of immunity

26:58 Is your immune system like AI?

28:00 Why boosting immunity can go wrong

30:36 Are immune supplements worth taking?

31:45 How stress weakens your gut barrier

34:25 The one-minute breathing reset

37:48 Why sleep builds immune cells

39:27 The most important half of sleep

44:16 Do naps help your immune system?

46:40 What to eat for immune balance

48:00 How exercise moves immune cells

49:10 Why exercise when sick can be risky

54:26 Strength vs cardio for immunity

56:00 The immune system takeaway everyone needs

📚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

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

Mentioned in today's episode

Organ Speak: What it really means to listen to our bodies by Giulia Enders

Gut by Giulia Enders

Association of Stress-Related Disorders With Autoimmune Disease, JAMA (2018)

Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis, AJCN (2014)

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

Episode transcripts are available here.

Today, we’re shining a light on a lesser-known form of depression.

When we imagine depression, we often think of someone unable to get out of bed, someone who struggles to complete daily tasks. However, many people with depression are the exact opposite. They meet deadlines, achieve goals and appear successful. Yet, on the inside, they feel disconnected and distant from joy. 

This quieter, harder-to-spot condition is known as high-functioning depression.

I’m joined by psychiatrist Dr. Judith Joseph and Professor Sarah Berry to unpack what high-functioning depression looks like, why it’s so frequently missed, and how we should approach it. Sarah starts by asking for clarity on a word that is closely connected to this condition.

🌱 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.

📚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

Eating for Better Brain Health: Your brain-gut blueprint

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

GLP-1 drugs like Ozempic and Mounjaro are now everywhere. But what do they actually do beyond weight loss? And what do you need to know before starting them?

In this episode, we’re joined by Dr Ania Jastreboff, a world-leading researcher at the forefront of GLP-1 treatments and writer of the New York Times bestselling book Enough: Your Health, Your Weight, and What It's Like To Be Free, co-authored with Oprah Winfrey.

Dr Jastreboff explains everything you need to know about Ozempic, Mounjaro, Wegovy and other GLP-1 medications for 2026. You’ll learn how GLP-1s may reduce the risk of heart disease, improve blood sugar control, and support conditions like sleep apnoea. We also explore why weight often returns after stopping, and what you need to know about Ozempic side effects and long-term use.

If these drugs can change how your brain controls hunger, what does that mean for willpower, weight gain, and how we treat obesity long term?

🌱 Try our science-backed and tasty wholefood supplement Daily30

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

04:25 What these drugs are really treating

06:42 The hunger problem nobody could name

10:57 The diabetes side effect that changed everything

12:15 Why Ozempic isn’t just “more GLP-1”

15:51 Why Mounjaro works differently to Ozempic

17:56 The part everyone gets wrong

20:15 Can these drugs protect your heart?

21:25 The 94% diabetes finding

22:09 Why the weight can come back

23:50 Do you have to take them forever?

25:30 Can you trust pharma-funded trials?

27:46 The risk of microdosing GLP-1s

31:41 Are these drugs becoming surgery-level?

34:10 The health effects beyond weight loss

37:22 The side effects people should expect

40:15 Could stopping leave you worse off?

41:35 Who should actually take GLP-1 drugs?

43:40 The biggest mistake when starting treatment

46:28 What to eat when your appetite drops

50:03 Why these are not weight loss aids

51:52 Should healthy people take small doses?

53:14 The exercise rule people miss

54:24 What comes after Ozempic and Mounjaro?

📚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

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

Mentioned in today's episode

Enough: Your Health, Your Weight, and What It's Like To Be Free by Dr Ania Jastreboff & Oprah Winfrey

Retatrutide for Obesity, The New England Journal of Medicine (2023)

Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined, The New England Journal of Medicine (2021)

Semaglutide and Cardiovascular Outcomes in Patients, The New England Journal of Medicine (2016)

Tirzepatide for Obesity Treatment and Diabetes Prevention, The New England Journal of Medicine (2025)

Tirzepatide for the Treatment of Obstructive Sleep Apnea and Obesity, The New England Journal of Medicine (2024)

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

Episode transcripts are available here.

Today, we’re exploring the brain-gut axis

We’ve all heard phrases like “gut instinct” or “trust your gut”. These sayings hint towards a sort of mind in your midriff - and it turns out there is some truth to it. Emerging science reveals that the brain and gut are, in fact, closely connected, constantly exchanging signals through this intricate network of nerves.

So, the question is: if they’re so tightly intertwined, can treating one help heal the other?

I’m joined by gastroenterologist Dr. Will Bulsiewicz to unravel the mystery of this connection - and find out how we can use it to our advantage.

🌱 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.

📚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

Eating for Better Brain Health: Your brain-gut blueprint

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

You have around 10,000 cancer cells in your body right now, but most never become dangerous. The science suggests cancer risk is not just about genetics, but how your body responds to these cells. So what can you do, day to day, to support your body’s natural defences?

In this episode, Dr William Li, a world-renowned physician, scientist, speaker, and two-time NYT Bestselling author, explains how everyday foods can fuel cancer growth or help your body keep it under control. We explore how cancer starts, why it is part of normal biology, and explain why lifestyle and environment are more important than genetics when managing your cancer risk.

Dr Li shares simple guidance on eating patterns that support your body’s defences, including increasing plant-rich foods and reducing ultra-processed foods. He also highlights everyday habits such as staying active, supporting gut health, and limiting toxin exposure as ways to tip the balance in your favour.

If your body is already managing cancer cells every day, what small changes could help it do that job better?

🌱 Try our science-backed and tasty wholefood supplement Daily30

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

02:26 Almost everyone has microscopic tumours

08:15 We all have cancer right now?

10:45 Why most cancer cells stay harmless

13:40 The hidden trigger that fuels cancer growth

14:35 What makes cancer turn deadly

16:35 Cancer cells behave like seeds

19:05 How sunburn can lead to cancer

20:55 What smoking really does inside your body

22:20 The new way to fight cancer

24:20 Why genes matter less than you think

26:00 Is vaping worse than smoking?

27:05 The drinking habit that raises cancer risk

29:25 The environmental risk we can’t ignore

33:47 The diet pattern linked to cancer risk

35:10 Why processed meat is a class 1 carcinogen

37:25 How processed meat affects your gut

41:50 A simple way to reduce BBQ toxins

43:40 Does sugar really feed cancer?

45:51 The truth about soy and cancer

47:25 The soy study that shocked scientists

49:05 How tomatoes may lower cancer risk

51:00 Why berries are more powerful than you think

54:40 How tea and coffee support your defences

56:05 The gut link to cancer risk

57:40 Dr Li’s simplest rules to reduce risk

📚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

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

Mentioned in today's episode

Eat to Beat Disease: The Body’s Five Defence Systems and the Foods that Could Save Your Life by Dr William Li

Eat to Beat Your Diet by Dr William Li

Huge microbiome breakthrough from ZOE, thanks to community science

Shanghai Breast Cancer Study, JAMA (2009)

The Anti-Cancer Activity of Lycopene, Nutrients (2022)

Health Professionals Follow-Up Study

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

Episode transcripts are available here.