Recap: The importance of lifting weights in your later years | Dr. Brad Schoenfeld
Today we’re talking about resistance training.
When we think of exercising in our 70s and 80s, we often focus on gentle activities like walking or swimming some lengths in a pool. However, are we overlooking a crucial part of the fitness puzzle? Something that could truly transform our later years: Strength training.
Because as we age, muscle loss isn’t just about losing tone - it’s about losing independence.
Dr. Brad Schoenfeld joins me to share how resistance training can preserve strength, improve mobility, and support a long and active life. Whether you’ve got five minutes or fifty, he’ll show you how to get started - no gym membership required.
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*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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15:43
The daily step count that cuts inflammation in half | Prof. Janet Lord
What if the fatigue, stiffness, and brain fog we blame on aging are actually symptoms of something we can change?
In this episode, immune aging expert Professor Janet Lord unpacks “inflammaging” - a slow, chronic form of inflammation that quietly builds in the body as we get older. It’s now believed to drive many of the diseases we associate with aging, from dementia to heart disease.
Janet reveals how this invisible inflammation takes hold, how it silently damages the brain, gut, and immune system - and what science says we can do to fight back. Her research has shown that even in your 70s, it's not too late to reverse immune aging. One small change tomorrow could make a measurable difference.
Professor Janet Lord is a world leading expert in the biology of aging. She’s published over 200 scientific papers and advised UK health policy. Her groundbreaking work shows how daily habits - especially movement - can reshape the immune system and slow the effects of time.
If you want to stay stronger, sharper, and healthier for longer, this conversation could change the way you think about aging.
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Timecodes:
00:00 What is inflammaging?
02:23 The biggest misconception about inflammaging
03:20 Inflammation can grumble away for decades
04:01 What cytokines in your blood really mean
05:00 Why inflammation is helpful — until it isn’t
06:19 A small rise in inflammation can last for decades
07:45 Inflammation acts like immune system hormones
08:50 Why more immune activity isn't always better
10:00 Did modern life create chronic inflammation?
12:00 Why flu is deadly for older people
13:15 Inflammation breaks down muscle and bone
15:15 Why fat tissue is fueling your immune system
16:51 Why body fat isn’t just a passive energy store
18:10 How inflammation helps cause dementia and heart disease
20:50 In your 40s? You might already be aging faster
22:03 Why menopause triggers a rise in inflammation
24:40 The gut bacteria that leak into your blood
27:15 Your muscles produce anti-inflammatory signals
28:55 Sitting too long cancels out your workout
30:44 Why walking stairs beats living in a bungalow
33:35 Janet’s one-day-a-week fast for 30+ years
34:55 10,000 steps = no inflammation?
35:57 Overweight people see the biggest benefit from exercise
📚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 SpectorFree resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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1:02:35
Recap: Banish bad sleep with these top tips | Prof. Matt Walker
Today we’re talking about sleep.
Are you a good sleeper? It’s something we all aim for, yet many of us fall short. And the consequences of a poor night’s sleep go far beyond just feeling groggy the next day. In fact, sleep plays a pivotal role in our long term health - influencing everything from our mood to our immune system, and even how long we live.
So how do you get better sleep in a world that never seems to rest?
I’m joined by sleep scientist Prof. Matt Walker to unpack the latest sleep science and share his top tips to getting a good nights rests.
🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
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15:44
The 3 biggest myths about anti-aging skincare | Prof. John McGrath
From collagen powders to $100 creams, the skincare industry thrives on promises. However, many of the products we rely on for younger, healthier skin are built on shaky evidence. In this episode, world-renowned dermatologist Professor John McGrath breaks down what’s real and what’s not.
We explore how skin truly ages, what happens beneath the surface, and why some popular treatments don’t do what they claim. John dismantles three of the biggest myths in skincare, including the truth about SPF, collagen, and “bio-active” ingredients that never make it past the top layer of your skin.
Professor McGrath is a Professor of Molecular Dermatology at King’s College London and editor of the British Journal of Dermatology. His research has transformed how we understand genetic skin disorders and vitamin D’s role in skin health.
This conversation is packed with surprising insights - and one daily step that really does support healthier skin as you age.
🥑 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
📚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
Genome-wide association study identifies 143 loci associated with 25 hydroxyvitamin D concentration, Nature Communications (2020)
Topical tretinoin for treating photoaging: A systematic review of randomized controlled trials, Int J. Womens Dermatology (2022)
Sunlight Has Cardiovascular Benefits Independently of Vitamin D, Blood Purification (2016)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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1:08:44
Recap: Simple steps to great gut health | Nicola Segata & Tim Spector
Today we’re zooming in on our gut.
It’s our favourite topic here at ZOE and for good reason! Research into the microbiome continues to reveal just how astonishingly far-reaching its effects are. From immune function to metabolic health, and even mental well-being, your gut is quite literally at the centre of everything!.
I’m joined by microbiome experts Nicola Segata and Tim Spector to recap how we can nurture and take care of it in our daily lives.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 Try our new plant based wholefood supplement - Daily30+
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
📚 Books from our ZOE Scientists:
The Food For Life Cookbook by Prof. Tim Spector
Food For Life by Prof. Tim Spector
Every Body Should Know This by Dr Federica Amati
Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - for a healthier microbiome in weeks
Have feedback or a topic you'd like us to cover? Let us know here
Listen to the full episode here
The world’s top scientists explain the latest health, nutrition, and gut health research and translate it into practical advice to improve your health & weight. Join ZOE Science & Nutrition, on a journey of scientific discovery. Hosted by Jonathan Wolf.
UK