Metabolism
Metabolic health and energy regulation
Interventions
Fatty15 (C15:0 / Pentadecanoic Acid)
Odd-chain saturated fatty acid supplement targeting cellular health, metabolism, and longevity pathways
Apple Cider Vinegar
Fermented apple vinegar for blood sugar control, modest weight loss support, and digestive benefits
Exogenous Ketones
Supplemental ketone bodies (BHB salts or esters) that rapidly elevate blood ketones for cognitive enhancement, endurance performance, and metabolic benefits
Sardine Fasting
A modified fasting protocol using 1-2 cans of sardines daily for 3-7 days to trigger autophagy while preserving muscle mass and providing essential nutrients
30/30/30 Rule
Viral morning routine of 30g protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise for weight management and metabolic health
HIIT (High-Intensity Interval Training)
Short bursts of high-intensity exercise alternated with recovery periods for maximum cardiovascular and metabolic benefits in minimal time
Standing Desk
Alternating between sitting and standing throughout the workday to reduce sedentary time, improve posture, and support metabolic health
Liver Support & Detox
Evidence-based approaches to supporting liver health and enhancing natural detoxification processes
Estrogen Metabolism Support
Supporting healthy estrogen metabolism and detox pathways with DIM, I3C, and calcium d-glucarate for hormonal balance in both men and women
Dry Fasting
Abstaining from both food and water for defined periods, claimed to accelerate autophagy and metabolic benefits beyond water fasting, though with significant safety considerations
MCT Oil
Medium-chain triglycerides rapidly convert to ketones, providing an alternative brain fuel for cognitive enhancement, sustained energy, and metabolic flexibility
Continuous Glucose Monitoring (CGM)
Wearable sensors that provide real-time glucose data, enabling personalized nutrition insights and metabolic optimization for both diabetics and health-conscious individuals
Ketogenic Diet
Very low-carbohydrate, high-fat diet that shifts metabolism to fat and ketone burning for cognitive clarity, metabolic health, and weight management
Extended Fasting
Prolonged water fasts lasting 24-72+ hours to trigger deep autophagy, metabolic reset, stem cell regeneration, and potential longevity benefits beyond what time-restricted eating provides
Studies
Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men
Regular winter swimmers (averaging 11 minutes/week of cold exposure) showed enhanced brown fat activity and improved metabolic markers compared to controls.
Interindividual Variation in Posture Allocation: Possible Role in Human Obesity
Non-exercise activity thermogenesis (NEAT) varies dramatically between individuals and may be a major factor in obesity resistance.
Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses
Taking short walking breaks every 20 minutes significantly reduces post-meal blood glucose and insulin spikes compared to uninterrupted sitting.
Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet
Mice eating within an 8-hour window were protected from obesity and metabolic disease despite consuming the same calories as mice eating around the clock.
Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome
A 10-hour eating window improved multiple metabolic markers in people with metabolic syndrome, including weight, blood pressure, and cholesterol.
Effect of load and speed on the energetic cost of human walking
Carrying loads increases energy expenditure proportionally to total mass - a 20 lb pack increases calorie burn by approximately 15-20% at walking speeds.
Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women
First rigorous human RCT showing NMN (250mg/day for 10 weeks) increased muscle insulin sensitivity by ~25% in prediabetic postmenopausal women.
Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise
Just 2 minutes of sprint intervals produced similar 24-hour oxygen consumption and metabolic effects as 30 minutes of continuous exercise.
Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment
1 minute of sprints (within a 10-minute workout) produced the same cardiometabolic improvements as 45 minutes of moderate cycling over 12 weeks.
High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis
Meta-analysis showing HIIT produces nearly double the improvement in VO2max compared to moderate-intensity continuous training in patients with cardiometabolic disease.
Circadian Physiology of Metabolism
Comprehensive review establishing that circadian clocks in metabolic organs regulate nutrient processing, and disrupting these rhythms contributes to metabolic disease.
Effects of Interrupting Prolonged Sitting with Physical Activity Breaks on Blood Glucose, Insulin and Triacylglycerol Measures: A Systematic Review and Meta-analysis
Interrupting prolonged sitting with physical activity breaks significantly improves glucose (SMD -0.54) and insulin (SMD -0.56) compared to continuous sitting.
Daytime Alertness, Mood, Psychomotor Performances, and Oral Temperature During Ramadan Intermittent Fasting
Ramadan intermittent dry fasting affects circadian rhythms and alertness patterns but does not significantly impair cognitive function.
Islamic Fasting and Health
Ramadan fasting is generally safe for healthy individuals and may improve lipid profiles and other metabolic markers.
Effectiveness of an intermittent fasting diet versus continuous energy restriction on anthropometric measurements, body composition and lipid profile in overweight and obese adults: a meta-analysis
Intermittent fasting produces similar weight loss to continuous caloric restriction, with some evidence for improved cardiometabolic markers.
Beyond Weight Loss: A Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets
Comprehensive review found ketogenic diets effective for weight loss with additional therapeutic benefits for metabolic conditions, epilepsy, and potentially neurodegenerative diseases
The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis.
Meta-analysis of 50 studies showing HIIT significantly reduces insulin resistance and improves glucose regulation, with greater benefits for those at risk of type 2 diabetes.
Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.
Meta-analysis of 39 studies demonstrating HIIT significantly reduces total, abdominal, and visceral fat mass, with running-based protocols and intensities above 90% HRmax showing the greatest effects.
The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials
Meta-analysis of 9 RCTs shows apple cider vinegar consumption significantly reduces fasting plasma glucose (-7.97 mg/dL), total cholesterol (-6.06 mg/dL), and HbA1c (-0.50%), supporting its use as a functional food for metabolic health.
Effects of apple cider vinegar on glycemic control and insulin sensitivity in patients with type 2 diabetes: A GRADE-assessed systematic review and dose-response meta-analysis of controlled clinical trials
GRADE-assessed meta-analysis of 7 studies shows ACV significantly reduces fasting blood sugar by 22 mg/dL and HbA1c by 1.53% in type 2 diabetes patients, with each 1 mL/day increase associated with 1.26 mg/dL FBS reduction.
A systematic review and meta-analysis: Vinegar consumption on glycaemic control in adults with type 2 diabetes mellitus
Meta-analysis of 6 studies (317 patients) confirms vinegar consumption significantly improves HbA1c and fasting blood glucose in type 2 diabetes patients, with secondary benefits for total cholesterol and LDL, supporting vinegar as an adjunct glycemic management tool.
Experts
Susanna Søberg, PhD
Researcher at University of Copenhagen
Dominic D'Agostino, PhD
Neuroscientist & Ketone Researcher at University of South Florida
Jeff Volek, PhD, RD
Professor & Low-Carb Performance Researcher at The Ohio State University
Mark Sisson
Author & Primal/Keto Lifestyle Advocate at Primal Kitchen / Mark's Daily Apple
Jason Fung, MD
Nephrologist & Fasting Expert at Intensive Dietary Management Program
Benjamin Bikman, PhD
Metabolic Scientist & Professor at Brigham Young University
Chris Palmer, MD
Psychiatrist & Researcher at Harvard Medical School / McLean Hospital
Robert Lustig, MD
Pediatric Endocrinologist at UCSF (Emeritus)
Jonathan Wolf
CEO & Podcast Host at ZOE
Shawn Stevenson
Podcast Host & Bestselling Author at Independent
Mike Mutzel, MS
Podcast Host & Metabolic Health Researcher at Independent
Podcast Episodes
How to Use Cold & Heat Exposure to Optimize Health
with Susanna Søberg
Effects of Fasting and Time-Restricted Eating
with Andrew Huberman
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
with Andrew Huberman
Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg
with Andrew Huberman
Using Red Light to Improve Metabolism & the Harmful Effects of LEDs | Dr. Glen Jeffery
with Andrew Huberman
Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi
with Andrew Huberman
Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
with Andrew Huberman
Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar
with Andrew Huberman
#105 Exogenous ketones, my coffee protocol, and supplements for blood sugar regulation (Premium Member Q&A July 2025)
with Rhonda Patrick
#104 Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep
with Dr. Ben Bikman
#103 A Deep Dive on Using Coffee For Health & Longevity (Full Guide & Research)
with Rhonda Patrick
#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle
with Rhonda Patrick
#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
with Rhonda Patrick
#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
with Dr. Layne Norton
#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
with Rhonda Patrick
#075 Intestinal Permeability: the Bacterial link to Aging, Brain Barrier Dysfunction & Metabolic Disorder
with Rhonda Patrick
#074 Dr. Dominic D'Agostino on Developing a Well-Designed Ketogenic Diet and Harnessing Its Benefits
with Dr. Dominic D'Agostino
#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
with Kyle Allred
#065 Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition
with Dr. Satchin Panda
#064 Dr. Michael Snyder on Continuous Glucose Monitoring and Deep Profiling for Personalized Medicine
with Dr. Michael Snyder
Gary Brecka Live at the Biohacking 360 Conference 2025 in Romania
with Gary Brecka
Recap: How to maintain new habits in the New Year
with Dr. Tara Swart, Sarah Berry
Recap: How your gut microbes could fight disease
with Dr. Suzanne Devkota, Tim Spector
How to Use Ketosis for Enhanced Mood, Cognition, and Brain Protection
with Dr. Dominic D'Agostino
The Random Show — Ketones for Cognition, Tim's Best Lab Results in 10+ Years
with Kevin Rose
Dr. Casey Means - The Root Cause of Metabolic Dysfunction
with Dr. Casey Means
Why I Changed My Mind About Hydrogen Water (with Tyler LeBaron)
with Tyler LeBaron
The Hunger Code: Reset Your Fat Thermostat with Dr Jason Fung
with Dr. Jason Fung
Best Intermittent Fasting Strategy to Burn Fat & Balance Blood Sugar
with David Jockers
Improving the Mitochondrial-Microbiome Connection for Optimal Health
with Jason Prall
Mitochondria: Why They Control Everything in Human Health
with Chris Masterjohn
We Need to Talk About Metabolism | Shawn Stevenson & Tim Spector
with Shawn Stevenson
The Weirdest, Most Shocking Things You Can Learn About Your Body From A Blood Glucose Monitor with Josh Clemente
with Josh Clemente
AMA 03 - New Food Guide Pyramid, Calories, Seed Oils, Hypertrophy and More
with Layne Norton
The Keys to Building Muscle Part 2: NUTRITION
with Layne Norton
Dr. Herman Pontzer: How We Really Burn Calories & Lose Weight
with Dr. Herman Pontzer
How to Boost Your Metabolism & Burn Fat
with Andy Galpin
#043 Dr. Dale Bredesen on Preventing and Reversing Alzheimer's Disease
with Dr. Dale Bredesen
#042 Dr. Valter Longo on Resetting Autoimmunity and Rejuvenating Systems with Prolonged Fasting & the FMD
with Dr. Valter Longo
#040 Dr. Eric Verdin on Ketogenic Diet Longevity, Beta-Hydroxybutyrate & HDAC Inhibitors
with Dr. Eric Verdin
#039 Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies
with Dr. Satchin Panda
The TRUTH About What's *Really* Causing Your Fatigue & The "Root Cause" Protocol to Fix It, With Morley Robbins.
with Ben Greenfield
Study Deep Dive: High Protein Diets and Ultra Processed Foods
with Layne Norton
How Different Diets Impact Your Health | Dr. Christopher Gardner
with Dr. Chris Palmer
#038 Dr. Guido Kroemer on Autophagy, Caloric Restriction Mimetics, Fasting & Protein Acetylation
with Dr. Guido Kroemer
#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging | Dr. Charles Brenner
with Dr. Charles Brenner
Are We Just *Modern Zoo Animals*? The Ancestral Mismatch (Part 1)
with Ben Greenfield
How To Be "Forever Strong", Creating The Right Amount of FRICTION In Your Life, Official Protein Rules & More, With Dr. Gabrielle Lyon
with Dr. Gabrielle Lyon
Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
with Michael Ormsbee
Strength Training for Kids & Building Lifelong Movement Skills
with Andy Galpin
Inside the Mind of the Mad Scientist Rewriting Aging : 1401
with Dr. Theodore Achacoso & Boomer Anderson
The 12 Greatest Mood Boosters on Earth : 1397
with Lucas Aoun
How Long Can Humans Really Live… (with Dan Buettner) : 1393
with Dan Buettner
Study Deep Dive: Does Aspartame Increase Insulin?
with Study Deep Dive
Paper Mills, Peer Review Problems, P-Hacking & Everything Else BROKEN About Modern Science & Research Journals, With Emily Kaplan
with Emily Kaplan
Low-Carb Vs. High-Carb Battle — What's BETTER For Your Health & Metabolism: Fats or Sugar? with Dr. Eric Westman and Jay Feldman
with Dr. Eric Westman & Jay Feldman
#085 Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging
with Dr. Peter Attia
How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman
with Dr. Mark Hyman
Essentials: Lose Fat With Science-Based Tools
with Andrew Huberman
Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer
with Dr. Chris Palmer
Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline
with Andrew Huberman
Essentials: Using Science to Optimize Sleep, Learning & Metabolism
with Andrew Huberman
Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver
with Dr. Craig Koniver
Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims
with Dr. Stacy Sims
The Science of Your Gut Sense & the Gut-Brain Axis | Dr. Diego Bohórquez
with Dr. Diego Bohorquez
Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means
with Dr. Casey Means
Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone
with Andrew Huberman
Essentials: How to Control Hunger, Eating & Satiety
with Andrew Huberman
Tools for Nutrition & Fitness | Dr. Layne Norton
with Dr. Layne Norton
How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon
with Dr. Gabrielle Lyon
The Science of Hunger & Medications to Combat Obesity | Dr. Zachary Knight
with Dr. Zachary Knight
How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
with Dr. Robert Lustig
Morley Robbins – Healing Neurological Disorders Like Parkinson's, Alzheimers, Dementia & More By Regulating Copper & Iron
with Morley Robbins
Stephen Heuer – How To Build Stronger Bones, Prevent Osteoporosis, Have A Healthy Pregnancy & More!
with Stephen Heuer
Dr. Nasha Winters – How To Heal & Prevent Cancer Using The Multi-Layered Metabolic Approach
with Dr. Nasha Winters
Dr. Nadia Pateguana – The Benefits & Side Effects Of Intermittent Fasting Who Should Do It & Why
with Dr. Nadia Pateguana
How Lactate & Metabolism Influence Performance
245. Debunking Sugar Claims: What Dr. Lustig Got Wrong On The Huberman Lab Podcast
with Mike Fave
236. The unique benefits of magnesium with Morley Robbins
with Morley Robbins
Using the Sugar Diet for Weight Loss with Gwenyth Burmingham
with Gwenyth Burmingham
What Body Temperature and Pulse Says About Your Metabolism with Jayton Miller
with Jayton Miller
The Healing Properties of Carbon Dioxide with Steve Scott
with Steve Scott
Dr Rhonda Patrick - The Most Important Daily Habits For Health & Longevity
with Dr Rhonda Patrick
The #1 diet change to make today to fight chronic disease | Dr Mark Hyman
with Dr Mark Hyman
Recap: The hidden clock controlling your health | Professor Russell Foster
with Professor Russell Foster
Recap: Fat: The full story | Sarah Berry
with Sarah Berry
Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector
with Rich Roll & Tim Spector
What happens when you start eating healthy?
with Jonathan Wolf
Recap: We need to talk about metabolism | Shawn Stevenson & Tim Spector
with Shawn Stevenson & Tim Spector
8 ways to eat better in 2026 | Prof. Tim Spector and Prof. Sarah Berry
with Jonathan Wolf
Recap: Why you should stop counting calories | Giles Yeo
with Giles Yeo
ZOE’s best health tips of 2025 - Part 2
with Jonathan Wolf
ZOE’s best health tips of 2025 - Part 1
with Jonathan Wolf
Healthier holiday eating with smart food swaps | Dr Federica Amati
with Dr Federica Amati
Recap: The truth about artificial sweeteners | Eran Elinav & Tim Spector
with Eran Elinav & Tim Spector
Recap: Scrappy ways to eat healthier and save money | Carleigh Bodrug & Will Bulsiewicz
with Carleigh Bodrug & Will Bulsiewicz
What to eat (and avoid) in a world full of plastic | Dr. Sabine Donnai
with Dr. Sabine Donnai
Recap: Why you should eat 30 different plants every week | Hugh Fearnley-Whittingstall & Tim Spector
with Hugh Fearnley-Whittingstall & Tim Spector
Recap: Why you should be wary of ‘low fat’ foods | Sarah Berry
with Sarah Berry
Top Doctor: The hidden dangers in your daily multivitamin | Dr David Seres
with Top Doctor
Recap: Make the most out of EVERY meal | Christopher Gardner & Sarah Berry
with Christopher Gardner & Sarah Berry
Food additives exposed: The artificial dyes and chemicals to avoid | Marion Nestle
with Marion Nestle
Recap: The healthy way to feed your kids | Rhiannon Lambert and Dr. Federica Amati
with Jonathan Wolf
Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry
with Jonathan Wolf
Recap: How to start fermenting at home | Sandor Katz
with Sandor Katz
D-Lactate: Groundbreaking Research No One Is Talking About
with Chris Masterjohn
Why High-Dose Biotin Could be the Answer for Your Blood Sugar, Brains, and Beauty
with Chris Masterjohn
Dementia is Diabetes of the Brain: Metabolic Health and Cognitive Decline
with Mike Mutzel
Intermittent Fasting Does NOT Increase Heart Attack and Stroke Risk
with Mike Mutzel
Vitamin D, Sun Exposure & Testosterone w/ Mark Bell + Nsima Inyang
with Mark Bell
When to Take Creatine for Muscle Growth & Performance
with Mike Mutzel
Why I Stopped Extended Fasting: A Muscle Centric Approach to Fasting and Metabolic Health
with Mike Mutzel
TMHS 885: Can Intermittent Fasting Reset & Improve Your Metabolism?
with Shawn Stevenson
TMHS 710: Obesity Vs. Genetics & How Ketones Impact Your Heart, Brain, & Metabolism – With Dr. Latt Mansor
with Dr. Latt Mansor
TMHS 731: The Secret to a Healthy Metabolism, Strong Immune System, & Aging Well - with Dr. Gabrielle Lyon
with Dr. Gabrielle Lyon
Part 123 - Keith Littlewood on Fixing Thyroid Problems, Raising Your Body Temperature, Having a Higher Metabolism, Putting back on Weight, and Sleeping Better
with Keith Littlewood
Part 223 – Mark Sisson on Metabolic Flexibility, Alcohol, Fiber, and the Real Secrets to Longevity
with Mark Sisson
Part 65 - Mike Mutzel, MS Proves the Safety & Effectiveness of Ketogenic Carnivore Diets, Fasting, Metabolism, Autophagy & More
with Brian Sanders
Episode 424: How Daily Walking Can Transform your Health
Robb Wolf | Electrolytes: How Sodium, Potassium & Magnesium Help To Beat Brain Fog
with Robb Wolf
Potassium Deep Dive
TMHS 255: Reduce Body Fat & Increase Your Lifespan: The Surprising Benefits Of Walking
Brand New Research on The Radical Benefits of Walking for Lowering Cholesterol, Body Fat, and Glucose, and Improving Your Mental Clarity with Greg Mushen
with Greg Mushen
Eat More Salt | Dr. James DiNicolantonio
with Dr. James DiNicolantonio
Step by Step: Unlocking the Power of Walking with Ethan Suplee
Neuroscientist Reveals the Insane Benefits of Walking Everyday for Brain Health and Longevity with Shane O'Mara
with Shane O'Mara
110. Empower Your Body by Upping Sodium with Robb Wolf #WellnessWednesdays
with Robb Wolf
Dr. Nadia Pateguana – The Benefits & Side Effects Of Intermittent Fasting Who Should Do It & Why
with Dr. Nadia Pateguana
Best Intermittent Fasting Strategy to Burn Fat & Balance Blood Sugar
with Dr. David Jockers
21 Day Plan to Get Rid of Belly Fat, Man Boobs and Estrogen Toxicity (Best Foods and Exercises)
with Dr. David Jockers
Using Deliberate Cold Exposure for Health and Performance
TMHS 792 - Boost Fat Loss, Improve Mental Health, & Extend Your Lifespan With Thermogenesis
with Susanna Soberg
TMHS 674: How to Utilize Cold Therapy to Burn Fat, Reduce Inflammation, & Build Confidence – with Dr. Susanna Søberg
with Susanna Soberg
How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg
with Dr. Susanna Soberg