3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector
from ZOE Science & Nutrition
by ZOE
Published: Thu Feb 06 2025
Show Notes
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
The truth about your metabolism
What metabolism actually is
How ultra-processed food slows metabolism
Why most people aren’t metabolically healthy
Food shapes your body’s energy system
Brain inflammation and metabolism
How processed food changes calorie burn
Chemicals in food and air affect health
Why ultra-processed food harms children most
How processed food makes us overeat
Artificial ingredients and gut health
Can mitochondria be ‘hacked’?
Poor sleep increases fat storage
The biggest mistake before bed
Why breakfast matters for metabolism
Foods that spike blood sugar
Tim Spector’s go-to breakfast
One simple swap to improve metabolism
📚Books by our ZOE Scientists
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
ExaminingVariations of Resting Metabolic Rate of Adults: A Public Health Perspective, 2013,published in Medicine & Science in Sports & Exercise,
Dailyenergy 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
TheRelationship between Sleep Duration and Metabolic Syndrome Severity Scores in Emerging Adults, 2023,published in Nutrients
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Episode transcripts are available here.