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 systemFollow ZOE on Instagram.Timecodes00:00 The truth about your metabolism04:00 What metabolism actually is07:30 How ultra-processed food slows metabolism10:20 Why most people aren’t metabolically healthy14:00 Food shapes your body’s energy system18:40 Brain inflammation and metabolism22:50 How processed food changes calorie burn27:15 Chemicals in food and air affect health30:40 Why ultra-processed food harms children most34:10 How processed food makes us overeat38:25 Artificial ingredients and gut health42:10 Can mitochondria be ‘hacked’?45:00 Poor sleep increases fat storage48:15 The biggest mistake before bed50:30 Why breakfast matters for metabolism52:40 Foods that spike blood sugar54:20 Tim Spector’s go-to breakfast55:50 One simple swap to improve metabolism📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFree resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episodeExamining 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.