Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle
Those long, unpronounceable ingredients at the bottom of food labels—what are they really doing to your health?
In this episode, we’re joined by Professor Marion Nestle, a world-leading nutrition expert and author of the groundbreaking book ‘Food Politics’. Marion has spent decades exposing how powerful food companies influence what ends up on our plates — and how little regulation may stand in their way.
We dive into the hidden world of food additives and the regulatory systems meant to protect us. While the U.S. allows companies to self-certify ingredients as “safe” without independent FDA approval, Europe and the UK take a stricter approach. But does stricter always mean safer?
Marion unpacks how these systems differ, which substances might be harming our health, and what consumers can do to reduce their risk. We explore what the science says about additives, inflammation, gut health, and more.
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Timecodes:
00:00 Are common food additives tested for safety?
02:44 The shocking number of additives in a simple loaf of bread
04:14 The real reason your bread is so soft
05:55 The loophole that allows 10,000 additives into our food
07:24 How companies get to approve their own additives
08:46 Why it's so hard to prove an additive is harmful
10:27 The concerning difference between US and European food regulations
12:30 When the FDA revoked an additive's "safe" status
14:23 You won't believe where this common food dye comes from
15:36 A study linking food dyes to behavioral problems in children
18:59 Are the thousands of other food additives safe to eat?
22:51 Why we can't trust food companies to police themselves
26:45 The US state that just banned 44 common additives
28:52 Why food companies say they can't get rid of artificial colors
31:42 The hidden additives you'll never see on a food label
34:21 The surprising reason farmers use antibiotics to fatten animals
36:16 Why your chicken is probably contaminated
40:39 The hidden health and environmental costs of cheap food
43:51 How food companies use the "pester factor" to market to your kids
47:56 The one regulation that would fix our broken food system
51:36 The simple 7-word rule for a healthy diet
55:13 The childhood discovery that shaped my diet for life
📚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
Navigating the U.S. Food Additive Regulatory Program Comprehensive Reviews in Food Science and Food Safety (2011)
Oral administration of potassium bromate induces neurobehavioral changes, alters cerebral neurotransmitters level and impairs brain tissue of swiss mice Behavioural and Brain Functions (2016)
Safety assessment of titanium dioxide (E171) as a food additive EFSA Journal (2021)
Food Dyes a Rainbow of Risks Center For Science in the Public Intrest (2010)
Health risk assessment of exposure to ractopamine through consumption of meat products International Journal of Advanced Research (2014)
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: The healthy way to feed your kids | Rhiannon Lambert and Dr. Federica Amati
Today, we’re tackling the challenge of feeding our children.
Getting kids to eat a balanced meal can often feel like an uphill battle, especially when they’re surrounded by eye-catching marketing campaigns that aim to lure them into unhealthy habits.
So, how can busy parents help their children build a better relationship with food?
In this episode, nutrition experts Rhiannon Lambert and Dr. Federica Amati share straightforward strategies to guide your children away from processed foods and towards a lifelong love of healthy eating.
🌱 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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14:24
Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry
Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet?
In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans.
Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food.
Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Forget crash diets
03:42 The REAL reason we're all gaining weight
10:50 Does the keto diet work?
13:15 High-carb or high-fat diet for weight loss
18:22 The biological reason you regain weight
19:26 What is the 'YOLO margin' and how can it help you lose weight?
22:53 How a single treat becomes a daily habit
24:22 The mindset trick to stop binge eating for good
27:53 How to turn your body into a metabolic engine
29:26 No.1 rule for PROTEIN intake
33:53 A surprising take on Ozempic
38:00 The hidden danger of weight loss drugs
39:23 Step one is NOT diet or exercise
42:02 Why poor sleep makes you crave junk food
47:50 Optimal protein for fat loss
49:07 The easiest way to hit your daily protein goal
51:17 The only 3 exercises you really need
53:58 How to do 80 squats a day without even trying
56:32 This simple eating trick can cut 15% of your calories
59:50 A final warning for anyone trying to lose weight
📚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
Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial
Effects of meal frequency on weight loss and body composition: a meta-analysis
Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition
International society of sports nutrition position stand: diets and body composition
New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
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1:05:31
Recap: How to start fermenting at home | Sandor Katz
Today, we’re diving into fermentation.
If you’re a regular ZOE listener, you’ve probably heard that fermented foods are some of the best things you can eat for your gut health. Packed with beneficial microbes, they’ve been shown to boost everything from digestion to immune function.
Still, the idea of at home fermentation - cultivating bacteria and microorganisms in your fridge - can feel a little daunting. More like a science experiment than a culinary adventure.
That’s where Sandor Katz comes in. He’s a fermentation revivalist, bestselling author, and the driving force behind a global fermentation movement. So if you're a total beginner or just sauerkraut-curious, this episode will give you the tools, the confidence, and maybe even the craving to get fermenting at home.
🥑 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
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10:45
Nutrition Scientist: This is why you're confused about ultra processed food | Prof. Sarah Berry
Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks.
So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?
In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health.
Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype.
Unwrap the truth about your food 👉 Get the ZOE app
🌱 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 Introduction
02:50 The scary headlines about your food are wrong
07:40 The food classification system scientists call 'useless'
09:25 Why not all peanut butters are created equal
11:05 What really makes a processed food unhealthy?
12:20 The difference between 'safe' and 'healthy' food additives
15:50 What food companies remove from your food
17:30 The invisible 'food matrix' that processing destroys
19:05 Why you don't absorb all the calories you eat
22:25 An apple vs apple juice: the shocking results of a 1977 study
25:05 The ingredient label lie you're falling for
26:25 Why soft food makes you gain more weight
28:40 Even a nutrition scientist with 25 years of experience is confused
32:45 How we're building a new system to score processed food
35:52 The science of 'hyper-palatable' foods
39:00 How food is engineered to make you overeat
42:10 It's not 65% of food, it's this much you should worry about
45:30 The financial reality of eating healthy
51:47 Using processing for good: the 'wonder bread' of the future
55:17 If I switch to low-risk food, will my health improve?
56:45 Is processed food damaging our brains' hunger signals?
📚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.
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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