Instant Genius How metabolism really affects your health, weight and wellbeing
Feb 23, 2026
Javier Gonzalez, Professor of Nutrition and Metabolism at the University of Bath, explores how metabolism links to body composition and energy use. He discusses resting metabolic rate, why metabolism can change with muscle mass and age, and how diet, sleep, stress and exercise influence metabolic health. He also covers calorie cutting, alcohol effects, meal timing and modest boosts from caffeine and spice.
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Age Slows Metabolism Because Muscle Declines
- Age-related metabolic decline is mainly due to gradual muscle loss after ~30, often worsened by short disuse periods (illness/hospital).
- Maintaining muscle preserves glucose control and functional independence with age.
Lose Weight By Cutting Calories Not Just Exercise
- For weight loss, prioritise reducing calorie intake rather than relying on exercise alone.
- Expect some muscle loss with dieting; preserve muscle by combining exercise and adequate protein intake.
Alcohol Drives Liver Fat Production Strongly
- Alcohol strongly promotes de novo lipogenesis in the liver, converting non-fat substrates into fat more potently than sugar.
- This helps explain fatty liver seen with high alcohol or high sugar intake.