Can bigger muscles really help burn fat and keep you young? | Dr. Vonda Wright
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Do you track your weight, hoping to see the numbers drop? What if the scale is deceiving you about true health, muscle, and healthy aging? Many believe they understand the keys to a vibrant later life, but conventional wisdom often overlooks a critical truth.
This oversight could be inadvertently putting your future well-being on a slippery slope of decline, even if you feel like you're doing everything right. You might be losing something far more valuable than just fat.
In this episode, Dr. Vonda Wright, a double board-certified orthopaedic surgeon with over 20 years of clinical and research experience, joins to reveal the truth about muscle and body composition in later years.
A best-selling author, Vonda reveals why muscle is not merely for aesthetics but a metabolic powerhouse crucial for energy, glucose control, and preventing age-related frailty. Learn how to truly 'lean up' and why it’s vastly more important than just losing pounds.
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Timecodes
00:00 Do your scales lie about muscle?
00:34 Do muscles stop sugar spikes?
03:45 Why muscles are hormonal powerhouses
06:10 Can you reverse cell aging?
07:20 The dangers of high blood sugar
11:05 Are you sitting down for too long?
15:05 Shocking difference in muscle scans
18:40 Is it ever too late to build muscle?
20:20 Can exercise rejuvenate your cells?
24:50 The risk of losing muscle
28:37 Should you stop weighing yourself?
31:47 Surprising truth about muscle vs. fat
33:50 Does perimenopause affect metabolism?
39:05 Where is fat really stored?
42:10 Can you lift for life by focusing on strength?
51:00 Should you check your heart before high intensity 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 Spector
Free resources from ZOE
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Gut Guide - For a Healthier Microbiome in Weeks
Mentioned in today's episode
Moderate-intensity treadmill running promotes expansion of the satellite cell pool in young and old mice FEBS Press (2013)
Physical training reduces cell senescence and associated insulin resistance in skeletal muscle Molecular Metabolism (2025)
Current knowledge and scientific trends in myokines and exercise research in the context of obesity Frontiers in Medicine (2024)
The New Science of Musculoskeletal Aging in Bone, Muscle, and Tendon/Ligament Masterful Care of the Aging Athlete (2018)
Low back pain: a call for action The Lancet (2018)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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1:00:41
Are you at high risk of breast cancer? Follow this early detection guide | Dr. Thaïs Aliabadi
Do you really know your breast cancer risk? Many women think they do – trusting family history, regular checkups, and mammograms to keep them safe. But what if these measures leave dangerous blind spots, leading to later, more aggressive diagnoses? Today's episode is a powerful wake-up call.
Joining us is globally renowned OBGYN, Dr. Thaïs Aliabadi. Known simply as “Dr. A” to her global following, she's OBGYN to royals and celebrities, and a leading voice on women’s health featured on The Kardashians, The Doctors, and Dr. Phil. Dr. Aliabadi shares her own shocking story: how, despite following all the rules, she uncovered a hidden cancer risk that standard screening completely missed.
Today you'll learn why your lifetime risk may be higher than you’ve been told, how diet and lifestyle could change your trajectory, and the essential steps to take today to safeguard your health. This is information every woman needs - don’t wait until it’s too late.
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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 Food's Influence on Breast Cancer Risk
00:47 Mammogram Limitations & Misconceptions
04:11 Shifting Mammogram Age Guidelines
10:02 Mammogram Limitations and Dense Breasts
11:56 How to Know if You Have Dense Breasts
13:23 Dr. Aliabadi's Personal Cancer Journey
15:37 Discovering a High Lifetime Risk
17:28 The Emotional Impact of Cancer Talk
19:11 The Day of Surgery and Unexpected News
22:32 The Importance of Being Your Own Advocate
25:10 A Second Mastectomy for Missed Tissue
27:00 Olivia Munn: A Public Story of Early Detection
31:00 Genetic Testing Beyond Family History
34:09 How to Calculate Your Lifetime Risk
37:25 High-Risk Patient Screening Strategies
40:02 Factors Increasing Breast Cancer Risk
43:03 Hormonal Birth Control and HRT Safety
46:00 When to See a Doctor for Lumps
49:10 The Power of Personalized 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
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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Recap: How to get the most out of olive oil | Elizabeth Berger & Tim Spector
Today we’re talking about olive oil.
Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity.
But is it truly liquid gold, or just another fad?
I’m joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.
🥑 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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Can a traditional African diet help protect against inflammation? | Quirijn de Mast & Tim Spector
In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC).
Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables.
The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations.
Quirijn shares insights from his 20-year collaboration with local researchers.
This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.
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Timecodes
00:00 Can This African Diet Transform Your Health in 2 Weeks?
02:47 What Makes African Diets Healthier Than Mediterranean?
05:17 The Mediterranean Diet: Are We Getting It Wrong?
07:57 Africa’s Forgotten Superfood: Ancient Grain Porridge
10:37 Are These Ancient Grains the Original Superfoods?
13:17 Diet Changes That Predict Disease — Here’s How
15:58 What Pre-Western Diets Reveal About Human Health
18:31 We Built a Pop-Up Restaurant on Mount Kilimanjaro
21:00 This Fermented Banana Beer Might Boost Immunity
23:23 Inflammation Skyrockets After Just 2 Weeks on This Diet
26:07 Can a Fermented Drink Reverse Western Diet Damage?
28:47 How Food Labels Trick You Into Thinking You're Healthy
31:38 Is Your Immune System Running on the Wrong Fuel?
34:12 These Roots Are Healthier Than Potatoes — Here’s Why
36:51 Your Porridge Is Making You Unhealthy (Without You Knowing)
39:35 What People Actually Eat on a Traditional African Diet
42:21 Pasteurised Fermented Foods — The Surprising Downside
45:06 Most People Don’t Eat Enough Fiber. Do You?
47:49 Why One Diet Doesn’t Work for Everyone
50:33 The #1 Diet Swap to Transform 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 episodeImmune and metabolic effects of African heritage diets versus Western diets in men: a randomized controlled trial, Nature Medicine (2025)
Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review, Nutrients (2023)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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Recap: Is the new obesity medication too good to be true? | Dr. Louis J Aronne
Today we’re talking about obesity medication.
Did you know that over 200 illnesses are linked to unhealthy weight gain? It's no surprise that combatting obesity has become a major focus of modern medical research.
In recent years, this research has led to a new generation of weight-loss medications that are delivering dramatic results. But are these drugs truly revolutionary or just too good to be true?
One thing is certain - people have a lot of questions. Today, I’m joined by Dr. Lou Aronne to help us separate the hype from the hard facts.
🥑 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
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.
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