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ZOE Science & Nutrition

ZOE Science & Nutrition

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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.Copyright 2024 ZOE Ciencia Higiene y Vida Saludable
Episodios
  • HRV vs. VO2 max vs. ECG: Which wearable metric ACTUALLY matters? | Prof. Malcolm Findlay

    HRV vs. VO2 max vs. ECG: Which wearable metric ACTUALLY matters? | Prof. Malcolm Findlay
    Oct 2 2025
    Is your smartwatch just a fun gadget, or a serious medical device? In this episode, Jonathan Wolf is joined by Dr. Malcolm Findlay, a leading consultant cardiologist, to explore the powerful health data available on your wrist. They decode the most misunderstood metric, Heart Rate Variability (HRV), and reveal how your wearable can provide clinical-grade insights into your heart's health. Dr. Findlay explains the counter-intuitive science behind HRV — why more ‘wobble’ in your heartbeat is a sign of good health — and breaks down the two opposing nervous systems that control it. He shares the latest on how these devices can accurately detect serious conditions like atrial fibrillation and why he, as a cardiologist, trusts the ECG function on a consumer smartwatch to make diagnoses. For listeners who track their own data, this episode is a practical guide to what your numbers actually mean. Dr. Findlay explains how to interpret your personal HRV trends, what constitutes a significant change, and when you should use the ECG feature. He also debunks common myths about heart rate zones, revealing the level of exercise intensity that truly benefits your long-term health. The episode concludes with an empowering look at how this technology is shifting control into our own hands. Can a simple alert from your watch really help prevent a catastrophic event like a stroke? Discover which metrics matter most and how to use them to guide your wellness journey. 🥑 Make smarter food choices. Become a member at zoe.com 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. Timecodes 00:06 Quick-fire questions on heart health 01:45 What is heart rate variability (HRV)? 03:05 Is a steady heart rate a healthy sign? 05:15 Atrial fibrillation makes HRV an invalid measure 07:30 What controls our heart rate? 10:00 Your heart is much more than a pump 11:10 Your thoughts can directly affect your heart 13:45 What lifestyle factors influence your HRV score? 15:15 How does stress impact your HRV? 17:15 Your watch's ECG is a clinical-grade tool 20:20 Wearables can help diagnose serious heart conditions 23:45 Are expensive wearables more accurate? 26:20 Does diet impact your HRV score? 29:15 How to track your HRV score correctly 30:00 Don't panic about small HRV fluctuations 32:30 When to use your watch's ECG function 34:10 The truth about heart rate training zones 36:50 The minimum exercise for a healthy heart 37:40 Does sleep consistency matter? 39:50 What is VO2 max and does it matter? 41:10 Stop comparing your health data to others 41:50 Key takeaways from the episode 📚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 Studies referenced for today's episode Heart rate variability: standards of measurement, physiological interpretation and clinical use, 1996, European Heart Journal Diagnostic Accuracy of a Smartwatch App for the Detection of Atrial Fibrillation, 2019, The New England Journal of Medicine The Effects of Alcohol on Heart Rate Variability and Heart Rate, 2017, The American Journal of Cardiology The relationship between mental stress and heart rate variability, 2007, Journal of Psychosomatic Research Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
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    47 m
  • Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry

    Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry
    Sep 30 2025
    If you’re a regular listener of this podcast, you’ll know that our cholesterol level is closely linked to heart health. With that in mind, it’s easy to be drawn to foods labelled as ‘low fat’, ‘reduced fat’ or ‘fat free’ - all of which promise to keep our cholesterol low and heart strong. However, is it really that simple? I’m joined by Professor Sarah Berry to break down the difference between good and bad cholesterol, bust some myths about low-fat foods, and explain how we can make smarter food choices that support our heart. 🥑 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 m
  • Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock

    Fix your sleep with the Royal Marine's sleep consultant Dr. Sophie Bostock
    Sep 25 2025
    We’ve all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night’s rest isn’t in a pill or a product, but in changing your mindset and daily habits? In this episode, we’re joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits. We dive into what really happens when we don’t get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it’s a more effective long-term solution than sleeping pills. Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up. Unlock the science of sleep 👉 ⁠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. 00:00 How to fix your sleep: what works and what doesn't 01:05 How a lack of sleep affects your willpower and mood 02:02 The evolutionary link between sleep deprivation and a threat response 04:26 How a lack of sleep can impact cognitive function 05:05 Is there a real scientific link between poor sleep and disease? 07:21 The surprising link between sleep and mental health 08:23 Why you can't try to have a good night's sleep 09:33 How to apply the "perfect is the enemy of good" rule to sleep 10:43 The number one reason for insomnia 11:12 The split between those who don't sleep enough and those who worry about it too much 12:12 Why are so many people dissatisfied with their sleep today? 13:00 Why technology is the biggest threat to our sleep 15:46 Why phones are making sleep harder 17:45 The science behind forest bathing 18:55 Can cognitive behavioral therapy help you sleep? 21:10 The surprising clinical definition of insomnia 21:40 Does alcohol help you fall asleep? 26:15 Are sleeping pills a good solution? 29:35 Can exercise help you get better sleep? 32:40 Can eating turkey help you get to sleep? 36:55 What about supplements like melatonin and magnesium? 41:38 What is good sleep hygiene? 44:18 The number one rule for your smartphone and your bedroom 45:32 How can wearables that track sleep help you? 47:34 The technique that will help you fall back to sleep 📚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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide
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    57 m
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Listening to Zoe has given me science based knowledge to change my health for the better. Enjoy the interviews with researchers on various topics.

science based nutrition and health education

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I absolutely love, love this podcast. It's just the right amount of detail I need to get a good understanding on each topic. The guests they have are very good at summarizing the science behind nutrition. Can't get enough of it and always look forward to hearing the new episode. Highly recommended!

My favorite podcast

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I have loved every episode to the fullest. Always interesting, educational, realistic, just great. I can't say enough good things.

Fantastic

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