ZOE Science & Nutrition

3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector

Feb 6, 2025

Shawn Stevenson, a bestselling author and health expert, teams up with Professor Tim Spector, a leading scientist and co-founder of Zoe, to explore the intricacies of metabolism. They reveal that only 12% of American adults are metabolically healthy, highlighting how sleep, stress, and ultra-processed foods can sabotage health. The duo shares simple, science-backed strategies to improve metabolism, emphasizing the importance of nutrient-dense foods and better sleep habits for overall wellbeing.

59:18

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Episode guests

Shawn Stevenson

Tim Spector

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Episode notes

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Quick takeaways

Metabolic health is alarmingly low in the U.S., with 88% of adults at risk for serious diseases due to poor lifestyle choices.

The consumption of ultra-processed foods significantly hampers metabolic efficiency, reducing calorie expenditure despite similar caloric intake compared to whole foods.

Personalized dietary approaches, considering genetics and microbiome, can lead to improved metabolic health through tailored food choices and lifestyle modifications.

Deep dives

Understanding Metabolism and Health

Metabolism involves the complex processes by which our bodies convert food into energy, affecting overall health. A significant finding indicates that 88% of individuals are not metabolically healthy, which can lead to serious conditions like heart disease, diabetes, and obesity. Traditional views often simplify metabolism to merely converting food into energy, neglecting the numerous interconnected factors that affect it. A more holistic understanding incorporates various elements, from the type of food we consume to lifestyle choices like sleep and exercise.

Intro

2min

Understanding Metabolism: Beyond Food and Energy Conversion

5min

Decoding Metabolism: Food Quality and Health

20min

Chemical Exposure and Modern Diets

6min

The Eating Evolution: Ultra-Processed Foods and Our Future

3min

The Hidden Dangers of Processed Foods

17min

Transforming Metabolic Health Through Sleep and Nutrition

3min

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