Every minute of every day, your body deit food. Metabolic flexibility diet flsxibility produces ketones that fuel your brain with clean, efficient energy. Examples of complex carbs include brown rice, quinoa, sweet potatoes, and fruits and veggies," he says. Hormone changes with menopause are a natural part of life.

Metabolic flexibility diet -

If, instead of walking to the kitchen, you decide to sprint 15 minutes to and from the corner store to get those chips, then things change a lot.

The number of calories you burn goes way up compared to sitting on the couch , the proportion of those calories coming from fat goes way down, and the proportion of those calories coming from sugar goes up considerably. How do we know this? In the early days of Equinox , we had a metabolic lab, where I worked with the world-renowned ultramarathoner and exercise physiologist Stu Mittleman.

They just became better at the metabolic skill of burning fat. A healthy, flexible metabolism can handle anything. You need calories for every activity, from thinking to square dancing to meditation to moonwalking. And these calories come from food. But think about this for a minute.

At mealtime, we ingest a large number of calories, but where do they go? We store carbohydrates in the liver and muscles as something called glycogen. We store fat as something called triglycerides which your doctor measures via a blood test.

Triglycerides get packed into our fat cells — and to a certain extent, within the muscle cells themselves — where they wait patiently until the body needs them for fuel.

As mentioned earlier, these two sources of fuel — fat and sugar — are the primary source of energy calories on which our bodies run. In pre-industrial times, before we had restaurants and grocery stores, humans were metabolically flexible by necessity.

Metabolic flexibility allowed people to go days without eating and feel fine. Metabolic flexibility benefits are similar to intermittent fasting and keto benefits: sustained energy, fewer blood sugar roller coasters, fewer cravings and improved fat-burning.

Your body is wired for metabolic flexibility. Today, a lot of things disrupt metabolic flexibility—and can actually lead to metabolic inflexibility—including a modern diet and metabolic disorders like insulin resistance or type 2 diabetes. The standard American diet emphasizes eating carbs and eating frequently—at minimum, three meals a day plus snacks to carry you in between.

Eating this way accustoms your body to look for carbs for energy. When carbs go missing, your body clamors for them, and you end up with fatigue, cravings and distraction until you can refuel. Taken together, this can lead to weight gain in some individuals.

Insulin resistance is what happens when you eat carbs and your cells do not open up to receive the resulting fuel. A high-carb diet can lead to insulin resistance because frequent surges of insulin have a desensitizing effect.

Being insulin-resistant, which can be a precursor to type 2 diabetes and sometimes occurs in obese individuals, includes symptoms like feeling extremely hungry or thirsty, frequent urination, tingling hands and feet, fatigue and frequent infections. You can help stave off insulin resistance and improve your insulin sensitivity with steps like eating a low-carb diet or incorporating intermittent fasting into your lifestyle.

Curious about how to become metabolically flexible? As with any dietary change, be sure to consult with a doctor or nutritionist first, and be sure to mention any family history of obesity, cardiovascular disease and diabetes or pre-diabetic diagnosis.

We all have different body compositions, body masses, body weights, metabolic rates and other factors that come into play. One way to improve metabolic health and flexibility is to adopt a ketogenic diet , which means eating a low-carb, high-fat diet. When your body is in ketosis, it starts to burn fat for energy and produce ketones.

In this ketogenic state, your metabolism more readily burns dietary and stored body fat for energy. Keto will help you transition to burning fat for fuel, but your first go-around can be tough thanks to the keto flu, during which you may feel tired, irritable, hungry or even have full-blown flu-like symptoms like headaches or body aches.

Cyclical keto is a great way to experiment with metabolic flexibility because you cycle between lower-carb and higher-carb days. Cyclical ketosis involves eating an extra serving of carbs once a week for two main reasons: first, to maintain the ability to digest them, and second, because your body needs them for some key processes.

But now, Lumen has put the power in the consumers hands with their scientifically-backed device that is proven to be as accurate as these gold-standard RER tests. Lumen makes achieving metabolic flexibility as easy as one simple breath every morning.

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Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Our content may include products that have been independently chosen and recommended by Dr.

Will Cole and our editors. If you purchase something mentioned in this article, we may earn a small commission. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world.

Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems.

He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting , Ketotarian , The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Email Address. ARTICLE CONTINUES BELOW. Email Address Required. What is metabolic flexibility? How do you know if you have metabolic flexibility? Sleep Adequate sleep is essential for optimal health, including a thriving metabolism.

Exercise Lumen helps you optimize your workouts by showing you where you stand before and after a workout.

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Metabolic Flexibility: The Making of a Fat Burning Body