
ZOE Science & Nutrition
ZOE
Categories: Health
Listen to the last episode:
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. 🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily 30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram. 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 Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.
Previous episodes
-
197 - 3 simple steps to transform your metabolism | Shawn Stevenson and Prof. Tim Spector Thu, 06 Feb 2025
-
196 - Recap: Why we avoid exercise and how to overcome it | Daniel Lieberman Tue, 04 Feb 2025
-
195 - Why 90% of Alzheimer's cases are preventable | Drs. Ayesha and Dean Sherzai Thu, 30 Jan 2025
-
194 - Recap: Maintain brain health as you age | Dr. William Li Tue, 28 Jan 2025
-
193 - Could fasting extend your lifespan? | Dr. Valter Longo and Prof. Tim Spector Thu, 23 Jan 2025
-
192 - Recap: What is inflammation and how can I control it | Prof. Philip Calder Tue, 21 Jan 2025
-
191 - The science of weight loss – and why calories don’t count! | Prof. Giles Yeo Thu, 16 Jan 2025
-
190 - Recap: How to adapt your diet for later life | Dr Federica Amati Tue, 14 Jan 2025
-
189 - Is your gut microbiome preventing weight loss? | Dr. Suzanne Devkota and Prof. Tim Spector Thu, 09 Jan 2025
-
188 - Recap: Simple steps to prevent dementia | Dr Claire Steves Tue, 07 Jan 2025
-
187 - How to eat in 2025: 7 science-backed tips | Prof. Tim Spector and Prof. Sarah Berry Wed, 01 Jan 2025
-
186 - ZOE's best health tips of 2024 - Part 2 Thu, 26 Dec 2024
-
185 - ZOE's best health tips of 2024 - Part 1 Thu, 19 Dec 2024
-
184 - Recap: Change how you exercise during menopause | Dr Stacy Sims Tue, 17 Dec 2024
-
183 - Are artificial sweeteners harming your gut? | Dr. Eran Elinav and Prof. Tim Spector Thu, 12 Dec 2024
-
182 - Recap: Reduce inflammation with a sprinkle of spices | Kanchan Koya Tue, 10 Dec 2024
-
181 - How to track your menopause symptoms | Dr. Sarah Berry and Tamsen Fadal Thu, 05 Dec 2024
-
180 - Recap: Is snacking really that bad? | Prof Tim Spector and Prof Sarah Berry Tue, 27 Aug 2024
-
179 - Our ancestors’ diet: surprising discoveries from a 5000 year old iceman Thu, 23 Jun 2022
-
178 - Recap: Strengthen your bones and avoid osteoporosis | Professor Tim Spector & Professor Cyrus Cooper Tue, 03 Dec 2024
-
177 - The truth about expiry dates, freezing food and vegetable scraps | Carleigh Bodrug and Dr. Will Bulsiewicz Thu, 28 Nov 2024
-
176 - Recap: Boost health by defeating stress | Dr. Rangan Chatterjee Tue, 26 Nov 2024
-
175 - 5 years after COVID, what did we learn? | Dr. Tim Spector Thu, 21 Nov 2024
-
174 - Recap: How to stop the rise of heart disease | Peter Attia Tue, 19 Nov 2024
-
173 - 8 foods that soothe anxiety | Dr. Uma Naidoo Thu, 14 Nov 2024
-
172 - Recap: Diet changes that could reduce bad cholesterol | Dr Sarah Berry Tue, 12 Nov 2024
-
171 - Eat your way to better gynecological health | Dr. Jennifer Ashton & Prof. Sarah Berry Thu, 07 Nov 2024
-
170 - Recap: How much protein do you need? | Prof. Christopher Gardner Tue, 05 Nov 2024
-
169 - 4 immunity tips for healthy ageing | Dr. Jenna Macciochi Thu, 31 Oct 2024
-
168 - Recap: What time of day are your muscles strongest? | Prof. Karyn Esser Tue, 29 Oct 2024
-
167 - Kids and junk food: simple ways to break the habit with Rhiannon Lambert & Dr. Federica Amati Thu, 24 Oct 2024
-
166 - Recap: Tips to build better food habits | James Clear Tue, 22 Oct 2024
-
165 - Menopause ruins sleep and sex - here’s how to fix it | Dr. Kameelah Phillips and Prof. Sarah Berry Thu, 17 Oct 2024
-
164 - Do vitamin D supplements work? | Prof. Tim Spector and Dr. Federica Amati Thu, 10 Oct 2024
-
163 - Recap: Mushroom nutrients and health benefits | Professor Tim Spector & Merlin Sheldrake Tue, 08 Oct 2024
-
162 - The truth about protein shakes, according to science | Dr Federica Amati Thu, 03 Oct 2024
-
161 - Recap: The truth about ultra processed food | Dr. Chris van Tulleken and Tim Spector Tue, 01 Oct 2024
-
160 - Simple ways to improve gut health | Dr. Karan Rajan Thu, 26 Sep 2024
-
159 - Recap: Is honey really better than sugar? | Dr. Sarah Berry Tue, 24 Sep 2024
-
158 - Which chocolate is the healthiest? | Spencer Hyman and Prof. Sarah Berry Thu, 19 Sep 2024
-
157 - Recap: How to heal your gut health after taking antibiotics | Prof. Tim Spector Tue, 17 Sep 2024
-
156 - Seed oils are not ‘evil’ - they could lower your risk of disease | Prof. Sarah Berry Thu, 12 Sep 2024
-
155 - Recap: How much coffee is bad for your health? | Prof. Tim Spector and James Hoffmann Tue, 10 Sep 2024
-
154 - Davina McCall: Make this choice every day to reduce menopause symptoms Thu, 05 Sep 2024
-
153 - Recap: How to pick the right bread for your health | Prof. Tim Spector and Vanessa Kimbell Tue, 03 Sep 2024
-
152 - How to eat 30 plants this week | Hugh Fearnley-Whittingstall and Prof. Tim Spector Thu, 29 Aug 2024
-
150 - Blood sugar hacks to give you more energy | Glucose Goddess Jessie Inchauspé and Prof. Tim Spector Thu, 22 Aug 2024
-
149 - Recap: Why nuts make you healthier | Professor Sarah Berry Tue, 20 Aug 2024
-
148 - Why one in ten children have a food allergy | Dr. Gideon Lack Thu, 15 Aug 2024
-
147 - Recap: How to do intermittent fasting properly | Gin Stephens and Professor Tim Spector Tue, 13 Aug 2024