Metabolically Flexible
Are you metabolically flexible? No, it’s not the ability to touch your toes.
What is Metabolic Flexibility?
Metabolic flexibility is the ability to switch between different fuel sources for energy production. The human body can use carbohydrates, fats, and proteins for energy. However, the body's ability to use these different fuels can vary based on several factors, such as the type of diet, exercise, and genetics. This is an important aspect of overall health and fitness, as it allows the body to adapt to different energy demands and fuel availability.
For example, someone who follows a high-carbohydrate diet may have a reduced ability to burn fat for fuel, while someone who follows a low-carbohydrate diet may have an increased ability to burn fat. Similarly, regular exercise can enhance the body's ability to use fat for fuel. Being metabolically flexible is the ability to switch between fuel sources depending on what the body needs. Pretty cool right?
How do we get this superpower?
Following a healthy and balanced diet: Eating a diet that includes a variety of nutrient-dense foods can help improve metabolic flexibility. A diet that is rich in healthy fats, protein, and fiber and low in processed foods and added sugars can help improve metabolic flexibility. My simple rule: 1) nothing from a box, 2) colors on the plate, 3) shop on the outside edges of the grocery store.
Regular exercise: Regular exercise can help improve metabolic flexibility by enhancing the body's ability to use different fuel sources. High-intensity interval training (HIIT) and resistance training have been shown to be particularly effective in improving metabolic flexibility. Your workouts should have key training sessions of aerobic, anaerobic, strength, power, agility, and sprints. A good resource for a ‘standard’ workout week can be found here.
Fasting and time-restricted eating: Fasting and time-restricted eating can help improve metabolic flexibility by forcing the body to switch between different fuel sources. This can also improve insulin sensitivity and promote fat loss. Small disclaimer, women may want to do this less often, shorter durations.
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Better weight management: Improving metabolic flexibility can help the body to better manage weight by allowing it to switch between different fuel sources and improve insulin sensitivity.
Improved athletic performance: Metabolic flexibility can improve athletic performance by enhancing the body's ability to use different fuel sources, such as fat, during exercise.
Reduced risk of chronic disease: Metabolic flexibility has been shown to reduce the risk of chronic diseases, such as type 2 diabetes and heart disease.
It’s a great skill that can be learned by your body over time. On a fundamental level, it’s a basic function of the human body. There are all these diets out there, and if they work for you, that’s awesome. But a fad diet is probably not the long-term solution, sorry I’m not sorry. The human body has been built over tens of thousands of years and it learned how to process all-natural, healthy, clean foods. It’s the American diet we need to be careful of.
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