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So verbessern Sie die Stoffwechselflexibilität

von NFI Redaktion

Here are some tips on metabolic flexibility and how to improve it. Hello! How’s your day going? I hope you’re having a fantastic day so far. I’ve got a lot on my to-do list for today – all good things, of course! In today’s post, I wanted to talk a bit about something that I’ve been paying more and more attention to in recent years: metabolic flexibility. As I learn more biohacking tips and strategies to improve my health, I’m excited to share more information here. This post was written in collaboration with Mia, our Fitnessista RD. If you have any questions for her or topics you’d like us to cover, please let me know! Let’s get started!

How do you know if you are metabolically flexible? What is metabolic flexibility? Metabolic flexibility is the body’s ability to switch between energy sources, whether it’s deriving energy from fat or from carbohydrate intake. Do you notice that you feel better when you eat a steak instead of a pizza? Why is metabolic flexibility important? Being metabolically flexible allows your body to seamlessly switch between glucose and fatty acid metabolism. This flexibility is essential for the functioning of your mitochondria. How do you know if you have a flexible metabolism? Here are some indicators that your metabolism is functioning optimally: – You can go for hours without eating and not feel „hungry.“ – Your mood is not determined by the frequency of your meals. – Your energy levels are great when you consume a protein- and fat-rich diet. – You feel good when you consume a diet rich in protein and carbohydrates. – You don’t have to eat every 2–3 hours to prevent fatigue, headaches, or hypoglycemia (low blood sugar). – You haven’t labeled yourself as someone who follows a specific „diet.“

How I measure my own metabolic flexibility: I use two things to see how my metabolism is functioning and how my body responds to different foods and eating habits. The first is Lumen, which tells you by your RER (respiratory exchange ratio) whether you are primarily burning carbohydrates or fats. I use Lumen multiple times a day and adjust my diet based on its recommendations. (If you decide to try it out, use FITNESSISTA for an extra $35 discount!) It was also insightful to see how certain workouts and foods (especially late-night meals) affect my metabolic function. Occasionally, I also use Nutrisense, an app paired with a continuous glucose monitor (CGM) supported by a registered dietitian. It provides insights on your post-meal blood sugar levels and throughout the day. Several health issues can lead to insulin resistance, so it’s an excellent tool for making decisions to improve your insulin sensitivity. It was incredible to see my body’s real-time response. Nutrisense also helped me make simple changes to my diet and eating habits. I credit it for giving me the motivation to have my last meal earlier in the day, avoid late-night alcohol, take a walk before or after a carbohydrate-rich meal, and eat my protein first. To achieve metabolic flexibility, one of the simplest things you can do to improve metabolic health and achieve a flexible metabolism is: balance your blood sugar and strategically choose your energy source. The goal is to moderate your blood sugar levels throughout the day while minimizing spikes and crashes. How to do it: – Eat your protein before carbohydrates in a meal. This could mean having eggs and bacon before diving into the fruit side; eat half of your steak before taking a bite of broccoli or oven-baked potato. – Adjust your meals based on your goals with the right ratio of proteins, carbohydrates, and fats. Fill half of your plate with non-starchy, green vegetables and then add 6 ounces of cooked protein. Top up the rest with carbohydrates or fats as desired, and remember to eat your protein first. – Plan your carbohydrates. Consuming carbohydrates earlier in the day (breakfast/lunch) is important to increase metabolic flexibility. It’s also better for overall metabolic health and prevents insulin resistance. For example, you can have grilled chicken thighs with vegetables for lunch, enjoy a „treat“ you usually reserve for the evening, and then take a walk. Or you can finish your workout at lunchtime with a shrimp stir-fry with rice. Eating protein and fiber first helps mitigate the blood sugar spike from the simple carbohydrates in the treat and rice. Additionally, consuming carbohydrates post-workout allows your muscles to use these carbohydrates for repair and growth. Taking a walk after meals is beneficial as exercise promotes fat burning and helps transport glucose through the bloodstream. The idea is to put the energy you’ve just consumed into action, rather than sitting and storing it in your body, which could lead to weight gain. – Finally, make sure you have your last meal at least 2-3 hours before bedtime! Not only will you sleep better, but your body can focus on cleaning your brain and regenerating new cells instead of digesting. I know it can be difficult not to eat late, especially when your schedule is packed with activities with children or a late work meeting. It’s okay to start slow! Focus on having your entire food intake earlier in the day first so that if you do end up eating late, you can have a smaller meal with protein and vegetables. This is much easier when your body receives the majority of its food earlier in the day. Although it’s not for everyone, intermittent fasting can also increase metabolic flexibility. Intermittent fasting prompts your body to burn fat as an energy source. A smaller eating window suppresses insulin levels and, over time, improves your body’s insulin sensitivity. The less insulin you have, the more fat you’ll burn. Many people with an inflexible metabolism may find that intermittent fasting is key to improving metabolic health. However, I recommend speaking with your doctor first to ensure it’s right for you. Sleep is also important because it prepares the body to utilize and harness human growth hormone (HGH). Human growth hormone is necessary for healing, repair, and building your body. HGH is mainly released during deep sleep, so you can envision hitting the „sweet spot“ between 10 pm and 2 am. To ensure you reach the right point and reap the free benefits, start going to bed early. Let me know if this post was helpful for you! Please also let me know if there are any future topics you’d like to see. 🙂 xoxo, Gina

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