3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector
Feb 06, 2025•57 min•Transcript available on Metacast Episode description
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.
