ZOE Science & Nutrition Podcast Por ZOE arte de portada

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
  • Lose weight by controlling these hormones | Bariatric surgeon Dr. Andrew Jenkinson

    Lose weight by controlling these hormones | Bariatric surgeon Dr. Andrew Jenkinson
    Oct 9 2025
    🥑 Make smarter food choices. Become a member at http://zoe.com Have you ever wondered why you can lose weight on a diet, only for it to come back with a vengeance? If you’ve blamed yourself for a lack of willpower, our guest today argues you’ve been misled. The old mantra of “eat less, move more” is failing us, and the key to understanding why lies deep within our biology. In this episode, Jonathan is joined by Dr. Andrew Jenkinson, a bariatric surgeon and author with decades of experience in the science of metabolism. Dr. Jenkinson dismantles the calorie-counting myth and explains the powerful biological system that controls our weight: the "set point." He reveals how our modern diet and lifestyle have broken this system, but also provides a clear, science-backed path to fixing it. Dr. Andrew Jenkinson is a consultant bariatric surgeon and the author of Why We Eat (Too Much): The New Science of Appetite. In this episode, you’ll learn: Why the idea that weight loss is simply about willpower is a damaging myth. The science of the "weight set point" and how your brain fights to keep you at a certain weight. How your metabolism acts like a "dimmer switch," slowing down to prevent weight loss when you diet. The crucial role of hormones like leptin and insulin, and why our modern diet causes "leptin resistance" — the reason your brain can’t tell it’s full. How yo-yo dieting can actually raise your set point, making you heavier in the long run. A practical, step-by-step plan to lower your set point by changing what you eat, not just how much. The truth about new weight-loss drugs like Ozempic and their long-term effects. How managing stress and improving sleep can be as important as your diet for sustainable weight management 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 00:20 Is gaining weight as we age inevitable? 01:38 Why ‘eat less, move more’ is a myth 03:53 Is your weight predetermined by your genes? 06:36 How your mother's experience in the womb can alter your dna 10:35 Why most diets are doomed to fail in the long term 12:16 Your brain has a weight 'set point' it tries to defend 15:27 The 'weight anchor': your body's powerful defence against weight loss 17:22 The reason you often end up heavier after a diet 19:00 A shocking study: yo-yo dieting made mice fatter than a junk food diet 21:35 The 'joker in the pack' controlling 70% of your energy burn 23:12 Your body has a hidden metabolic 'dimmer switch' 27:53 The mystery of the missing calories 32:35 Why dieting can actually raise your weight set point 34:31 The master hormone that tells your brain when you're full 36:08 The hidden reason your brain can't tell you're full 37:35 Why feeling hungry and lazy are symptoms, not causes, of obesity 39:00 The 'broken gas tank meter' analogy for weight gain 41:26 Step 1 for resetting your weight: the 30-day challenge 42:07 Why you need to stop snacking between meals 43:50 What is mindful eating and why does it matter? 46:22 Can time-restricted eating lower your set point? 48:37 The truth about new weight loss drugs like ozempic 50:28 The surprising impact of stress and sleep on your weight 51:42 The single most important thing to understand about weight loss 📚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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    54 m
  • Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector

    Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector
    Oct 7 2025
    Today, we’re talking about plants. For years, our diets have been guided by a simple three word slogan: ‘five a day’. While it’s well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day’ message puts too much emphasis on quantity, and not enough on variety. So, is time to adjust our guiding plant principle? I’m joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we’ll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate. 🌱 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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    17 m
  • 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
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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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