Metabolic Flexibility
In this post I discuss metabolic flexibility. What does this term even mean, how can you achieve it, and what are the benefits of becoming metabolically flexible?
What is Metabolic Flexibility?
Metabolic flexibility refers to the ability to switch between using carbs or fats for fuel quickly and seamlessly.
Your body can use whatever fuel it has available to power your activity. You can even go several hours without eating without blood sugar crashes, energy crashes or severe shakiness.
Why metabolic flexibility is important?
Being able to switch between available fuel sources is important because it allows you to maintain bodily homeostasis despite changes in your energy intake and activity level. It helps you to maintain energy during feast or famine.
Interestingly, flexible fuel utilization also indicates proper endocrine functioning. Conversely, the inability to seamlessly switch between fuel sources is associated with metabolic syndrome, poor immune system function, type 2 diabetes and cancer.
Finally, metabolic flexibility pathways may improve health or diseases of aging, similar to the effects of exercise training or dietary modifications.
How do you get metabolic flexibility?
You can improve your fuel utilization by focusing on eating more whole foods that keep your energy sustained for a long period of time. Try to limit processed foods and foods that cause an energy surge followed by an energy crash.
You can also improve your metabolic health with low intensity cardio training.
Cardio training improves your ability to burn fat for fuel and spare carbohydrates.
If you can spare more carbohydrates, you can keep your blood sugar and energy levels from dropping during a workout.
Does fasting improve metabolic flexibility?
Fasting may also improve your ability to switch between fuel sources seamlessly.
During an overnight fast when you do not consume any glucose, your body increases fat oxidation.
When you fast, your body must use available fuel in the fat cells to power your body. Since you do not eat for several hours during a fast, your body does not have any glucose left to maintain homeostasis and must switch to fat oxidation.
Intermittent fasting can improve your body’s ability to switch between carbs and fat for fuel while maintaining homeostasis.
Final Thoughts
Metabolic flexibility is an interesting concept in nutrition and refers to the ability to switch between available fuel sources seamlessly to power your life. You can improve your metabolic health by exercise training, fasting and improving your diet. Improved fuel utilization can indicate improved metabolic health, better insulin sensitivity, and better long term health.
