Introducing 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector from ZOE Science & Nutrition.

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Only 12% of American adults are considered metabolically healthy - meaning the vast majority are at increased risk of heart disease, diabetes, and strokes. But what exactly is metabolism, and why does it matter so much for our health?

In this episode, bestselling author and health expert Shawn Stevenson joins world-renowned scientist Professor Tim Spector to break down the science of metabolism. They’ll debunk the myth of “metabolic rate” and explain why it’s not just about how fast you burn calories - but how your body processes and uses them.

You'll discover how poor sleep, stress, and ultra-processed foods are impacting your metabolic health - and how this sets the stage for weight gain and chronic disease. More importantly, Shawn and Tim will share the simple, science-backed habits that can improve your metabolism, from eating nutrient-dense foods to optimizing movement and sleep.

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Timecodes

00:00 The truth about your metabolism

04:00 What metabolism actually is

07:30 How ultra-processed food slows metabolism

10:20 Why most people aren’t metabolically healthy

14:00 Food shapes your body’s energy system

18:40 Brain inflammation and metabolism

22:50 How processed food changes calorie burn

27:15 Chemicals in food and air affect health

30:40 Why ultra-processed food harms children most

34:10 How processed food makes us overeat

38:25 Artificial ingredients and gut health

42:10 Can mitochondria be ‘hacked’?

45:00 Poor sleep increases fat storage

48:15 The biggest mistake before bed

50:30 Why breakfast matters for metabolism

52:40 Foods that spike blood sugar

54:20 Tim Spector’s go-to breakfast

55:50 One simple swap to improve metabolism

📚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

Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013, published in Medicine & Science in Sports & Exercise, 

Daily energy expenditure through the human life course, 2021, published in Science 

Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, 2010, published in Food and Nutrition Research  

The Relationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023, published in Nutrients 

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Episode transcripts are available here.

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