ZOE Science & Nutrition Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector
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Dec 30, 2025 
In this enlightening discussion, wellness author Shawn Stevenson teams up with Tim Spector to demystify metabolism. They explore what metabolism truly means and its critical role in energy and health. Stevenson reveals the detrimental effects of ultra-processed foods on calorie expenditure and introduces the concept of 'epicaloric controllers'—factors that affect how we process food. They also highlight the importance of understanding individual metabolic differences, stressing that personalized nutrition is key to true metabolic health.
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Metabolism Is A Complex Energy Conversion System
- Metabolism is the sum of processes that convert inputs into usable energy, not just calories in versus calories out.
- Multiple inputs (food, body fat, oxygen, etc.) and conversions determine energy availability and use.
Processed Sandwich Cut Calorie Burn In Half
- A crossover study compared a whole-grain sandwich with an ultra-processed white bread and cheese-product sandwich.
- Eating the processed sandwich reduced post-meal calorie expenditure by about 50% despite identical calories and macros.
Epicaloric Controllers Shape Calorie Use
- 'Epicaloric controllers' are compounds that influence how the body processes calories beyond caloric content alone.
- These controllers determine whether food is efficiently converted to usable energy or creates metabolic 'clogs.'