Heart disease, dementia, depression, diabetes: what do these conditions have in common? Dr Will Bulsiewicz, a gastroenterologist and New York Times bestselling author, says the answer is inflammation. In today’s episode, Will explains the four nutrition workhorses that can reduce inflammation, heal your gut and supercharge your immune system - in as little as 24 hours.

We explore discoveries in Will’s new book, Plant Powered Plus (https://theguthealthmd.com/plantpoweredplus/), that explain the central role inflammation plays in health. You’ll learn which symptoms that seem unrelated, such as fatigue, skin breakouts, bloating, headaches, and joint pain, all share a common driver. You’ll also hear why he believes the gut and the immune system rise and fall together, and how a weakened gut barrier may keep the immune system on constant alert.

By the end of the episode, you will have a clear understanding of what inflammation is, how it can cause damage, and practical, food-first ideas to wrestle yourself from its clutches.

What’s one small change you could try this week? In your meals or your routine to help your body switch off “fight mode”?

Unwrap the truth about your food 👉 ⁠Get the ZOE app: https://joinzoe.onelink.me/XebC/9r7grdmf?utm_medium=zoe_podcast&utm_source=YouTube&utm_campaign=BAU

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Timecodes

00:00 Is inflammation always bad?

05:00 The 130 health conditions linked to inflammation

08:40 The difference between good and bad inflammation

10:50 Surprising signs of chronic inflammation you might ignore

13:40 Why your doctor might be missing the root cause of your illness

17:50 Why you shouldn't take anti-inflammatory pills every day

19:55 70% of your immune system lives here

23:30 What is ‘leaky gut’ and does it really exist?

25:20 How toxins sneak into your bloodstream

31:35 The massive impact of time-restricted eating on mood and energy

37:30 Why eating earlier in the day reduces inflammation

41:05 The #1 nutrient deficiency destroying our gut health

44:10 How fiber protects against heart disease and cancer

47:30 Why you need to ‘eat the rainbow’ to find your pot of gold

51:35 Your body can’t absorb these nutrients without microbes

52:50 The truth about healthy fats versus low-fat diets

55:05 The specific fat that beats a low-fat diet for heart health

58:00 How fermented foods reduce inflammation in just 10 weeks

01:00:35 The physical reaction your gut has to mental stress

01:06:25 The modern lifestyle mistake sabotaging your immune system

01:08:35 The simple morning habit that boosts energy and sleep

01:10:45 You can build a new gut barrier in just 5 days

Free resources from ZOE:

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026

Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide

Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide

Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide

📚Books by our ZOE Scientists

The Food For Life Cookbook | https://amzn.to/4amfIMX

Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg

Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu

Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5

Mentioned in today's episode

Plant Powered Plus by Dr Will Bulsiewicz | https://amzn.to/4sKfPML

Fibre Fuelled by Dr Will Bulsiewicz | https://amzn.to/4bzmUXP

ZOE’s PREDICT studies: What we’ve learned | https://zoe.com/learn/zoe-predict-studies-what-we-ve-learned?srsltid=AfmBOooYz_K3oyyyylWoRF352DDqQGzQhLTg53262LIv2JYyG_9ceQU8

The ZOE BIG IF Study, MDPI (2024) | https://www.mdpi.com/2504-3900/91/1/120

Dietary fibre in hypertension and cardiovascular disease management, BioMed Central (2022) | https://pubmed.ncbi.nlm.nih.gov/35449060/

PREDIMED: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet, The Journal of New England Medicine (2018) | https://www.nejm.org/doi/full/10.1056/NEJMoa1800389

Gastrointestinal illness and the biopsychosocial model, Psychosomatic Medicine (1998) | https://pubmed.ncbi.nlm.nih.gov/9625212/

Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion

Episode transcripts are available here: https://zoe.com/learn/category/podcasts