A metabolism expert warned people ignoring their ‘epigenetic controllers’ could struggle with weight loss and metabolic diseases
Shawn Stevenson, a metabolism expert and author, has revealed the surprising influence sleep can have on weight control during an episode of the Zoe podcast. He urged listeners to pay more attention to their “epi-caloric and epigenetic controllers”, factors influenced by lifestyle choices and genetics that affect how the body processes food and stores fat.
Stevenson explained that targeting these controllers could significantly alter body weight, even without changes to diet or activity levels. . He emphasised the importance of good sleep patterns as one of the major controllers, citing a University of Chicago study.
The study found participants who slept for eight and a half hours lost “50% more body fat mass” than those who were sleep-deprived, getting just five and half hours a night. Despite both being on the same calorie restricted diet and activity levels.
Stevenson further explained that sleep deprivation not only affects weight but also leads to muscle loss, which can negatively impact metabolic health in the long term. He suggested that sleep could be the second “major controller” for metabolism, following closely behind diet.
The expert shared his top tip for ensuring better sleep and maintaining a healthy metabolism, although he warned it might not be popular with everyone. He advised: “My recommendation; give yourself a little bit of a tech curfew. Now, again, I know that we’re adults and we don’t like restrictions.
“Even the word curfew still brings up bad feelings for me, but giving yourself a little bit of a screen curfew.” He explained that the light from screens can trick our brains into thinking it’s daytime because humans have “evolved being connected to the 24-hour solar day”.
The “artificial daytime” created by our gadgets suppresses the sleep-inducing hormone melatonin and boosts cortisol, the stress hormone. Shawn pointed out: “Every cell in your body is getting out of sorts and just trying to figure out what time it is.”
He acknowledged that even he finds it tough to disconnect from the technology that’s become integral to our lives. As an alternative, Shawn suggested engaging in activities you find as enjoyable or more so than screen time such as reading, audiobooks, and podcasts as examples.
