What is Metabolic Flexibility?

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Metabolic flexibility is the ability to tap into and use both glucose and fat for fuel. The process of utilizing fat for fuel can become restricted or impaired when Insulin remains elevated (2). Elevated insulin stops our body from utilizing fat for fuel.

We always have a small amount of glucose circulating throughout our blood stream, but the body strictly manages and ensures the proper amount(2). Our blood sugar, and thus insulin, increases anytime we consume carbs or protein (1). Insulin is a hormone made in the pancreas that helps remove excess glucose from the blood stream(2). Excess glucose is stored away in the liver and muscles. Once those stores are full though, the remainder is converted and stored as fat(2).

Did you know the body has a limited capacity to store excess glucose? The storage form of glucose is called glycogen. We can store about 100 grams in the liver and about 400 grams in our muscles(2). This equates to roughly 2000 calories total. Anything beyond that, is then converted and stored as fat.

On the flip side, we have a hormone called glucagon. Glucagon is also a hormone made in the pancreas, but this hormone helps liberate fat and glucose to be used for energy(2). Insulin must be low in order for Glucagon to take action, allowing fat to be used for fuel. Think of Glucagon as the complete opposite of Insulin.

If you’re looking to lose weight, metabolic flexibility is key. That means, keeping insulin low, which requires long lasting satiety. Here are some simple tips for improving your metabolic flexibility:

  • Adjust the amount of fat, protein, and carbs you consume at each meal until you’re achieve fullness and satisfaction that lasts 3 to 5 hours

  • Strive for 3 square meals a day

  • Avoid snacking in between meals

  • Avoid consuming food after dinner to extend the time you fast between dinner & breakfast

  • Move your body in a way that feels good to improve your insulin sensitivity

  • Get ample good quality sleep

  • Keep stress in check

References:

(1) Bikman, Ben PhD (2020) . Why we Get Sick. Dallas, TX: BenBella Books, Inc.

(2) Nutritional Therapy Association.  Blood Sugar Regulation Student Guide.  Olympia, WA.

Laura Snyder