Are You Metabolically Healthy?
I hope you find this article helpful and informative. If you know anyone who can benefit from the information, please feel free to share.
First and foremost what is metabolism?
Metabolism is how the body converts food we eat into energy. When the metabolic process doesn’t work as it should, cells become dysfunctional…and symptoms and disease occur.
The biomarkers of metabolic health are:
-Blood sugar and insulin
-Cholesterol
-Waist circumference
-Blood pressure
How do we get our metabolic health back?
By becoming metabolically flexible.
Metabolic flexibility is the ability to switch between obtaining fuel from carbs or fats (dietary fats or stored fat in your body) based on what’s available. Your body’s ability to switch between using different fuel sources results in a more efficient fat-burning state and more sustained energy.
Signs of metabolic inflexibility:
Inability to go more than 4 hours without food
Feeling “hangry”- irritable or shaky in between meals
Fatigue, especially post-meals
Carb and sugar cravings
Inability to exercise in a fasted state
Inability to lose weight
Brain fog
Any of those signs sound and feel familiar? Then you are most likely metabolically inflexible.
Steps to take to promote a healthier metabolism:
Time managed eating
When you eat a meal you are digesting and absorbing food. During this time insulin is begin produced. Insulin is the hormonal signal to the body to make and store fat.
After the 3-5 hour digestion period, your insuline decreases. This lasts for 8-12 hours after a meal. Your body burns fat easier at this time because blood sugar and insulin has decreased. Now if you are grazing and eating every few hours, you are constantly in a digestive state and can never metabolically shift into the fat-burning state.
Time managed eating is an approach that can promote this metabolic shift.
Aim for a 12-15 hour overnight period of no eating. And no snacking!
2. Eat a Diet Higher in Protein, Fiber and Fat; Lower in Carbs.
By eating too many refined carbs, we are getting our energy only from carbs and not pulling from protein or fat stores. The daily ups and downs you feel is due to the sugar and carbs in your diet and the inflexibility of your metabolism.
Check out my post on Carbs >>> Carbohydrates, Friend or Foe
You shouldn’t need a nap after eating, you shouldn’t be hungry two hours after eating. If you are, you are more likely relying on carbs as your fuel source.
You can reprogram your body to be more metabolically flexible by eating a lower-carb, higher-fat, higher-protein diet. Dietary fat is a fuel source for your body as compared to refined carbs.
Two additional posts for you >>10 High Protein Foods to Keep You Fuller Longer and Fat in the Diet.
Foods which promote metabolic flexibility:
Nuts and seeds
Lean proteins, such as fish, chicken, and turkey
Eggs
Green leafy vegetables
Cruciferous vegetables
Avocados and avocado oil
Olives and olive oil
Berries
Foods to avoid:
Breads and pasta (even ones labeled “multi-grain,” “whole grain,” or “gluten-free”)
Pretzels, cereals, crackers, granola, granola bars
Flour
Sweets and treats- cookies, candy, ice cream, cake
Check out some quick and delicious recipes in my Sugar-Wise Bites recipe ebook.
3. Exercise during fasting.
We all know that our metabolism is affected by exercise and varying the type of exercise you do (strength training, high intensity interval training, walking, yoga) is beneficial for your metabolism.
But did you know that the timing of exercise in relationship to a meal also has a great impact. When you exercise a few hours after a meal you tap into your fat stores.
Eat a protein-rich meal 30-60 minutes AFTER your workout. Or have a protein shake with whey protein powder, almond milk or another plant-based milk. Add low sugar fruit such as rasberries, or blue berries.
If you feel like you are metabolically inflexible, I’m here to help. I’m not just going to forward recipes to you. Those are easy enough to search up on the internet.
Here's what you can expect from my program:
1. Personalized Nutritional Guidance: I will work closely with you to understand your unique metabolic profile, dietary preferences, and health goals. Based on these factors, I will create a customized nutrition plan that promotes metabolic flexibility and fuel optimization. You'll discover a wide range of nutrient-dense foods that nourish your body and support optimal energy production.
2. Lifestyle Modifications: Achieving metabolic flexibility isn't just about diet; it also involves making sustainable lifestyle changes. I will provide guidance on stress management, sleep optimization, and strategies to incorporate physical activity into your daily routine. By addressing these lifestyle factors, we can unlock the full potential of your metabolism.
3. Exercise Strategies: Exercise plays a crucial role in improving metabolic flexibility. I will design a tailored exercise plan that combines cardiovascular workouts, strength training, and targeted exercises to maximize fat burning and optimize metabolic function. You'll learn how to exercise in a way that supports your specific metabolic needs, allowing you to become more efficient at burning fat even at rest.
4. Ongoing Support and Accountability: Throughout the program, you will have my support and guidance every step of the way. We will have regular check-ins, track your progress, and make necessary adjustments to ensure you stay on track. I will provide personalized strategies to overcome any obstacles you may encounter and keep you motivated towards accomplishing your metabolic flexibility goals.
Don't let metabolic inflexibility hold you back from achieving the vibrant and healthy life you deserve.
