10 Benefits of Metabolic Flexibility | Your Journey to Health | Lumen (2024)

A flexible metabolism has a wealth of health benefits

Are you a creature of habit, or do you embrace change and adapt easily to new circumstances? Now, consider your body's metabolic system – is it rigid or flexible?

Being metabolically flexible is like being adaptable to life's unexpected turns. When your metabolism is operating efficiently, switching between different types of fuel (carbs and fats) is easier based on what's available.

The payoff? A wealth of health benefits.

The beauty of metabolic flexibility is that it's not a fixed trait; you can improve it through lifestyle modifications like a personalized diet, regular exercise, and quality sleep. To get real-time insights into how your lifestyle impacts what your body is burning, start by taking this quiz.

  • What is Metabolic Health?

  • What are the Drawbacks of Metabolic Inflexibility?

  • What Happens to Our Bodies?

  • The Benefits of Metabolic Flexibility

What is Metabolic Health?

Metabolic flexibility, a primary aspect of metabolic health, is increasingly recognized for its vital role in optimizing weight management, enhancing physical performance, and reducing the risk of metabolic diseases.

This capacity of the body to efficiently switch between burning carbohydrates and fats for energy, depending on activity levels and dietary intake, is not just about diet and exercise; it is deeply rooted in the efficiency of mitochondria and influenced by various mediators and processes in your body(1).

Mitochondria, often referred to as the powerhouses of the cells, are where carbohydrates and fats are oxidized to produce energy.

The ability of mitochondria to switch between fuel sources without inefficiency is crucial for maintaining energy balance and supporting metabolic health.

Enhanced mitochondrial function facilitates a smoother transition between using glucose and fatty acids as fuel, thereby suuporting the essence of metabolic flexibility.

A metabolically flexible body can smoothly switch between fuel sources for optimal performance and efficiency. This allows you to maintain energy balance, optimize body composition, and protect against metabolic diseases (1).

A metabolically inflexible body struggles to switch between fuels efficiently and has a harder time adapting to dietary changes, making it more susceptible to weight gain and other health issues.

"The combination of metabolic feedback and daily plans Lumen gives me a structure to work to enabling me to fuel the best for my daily requirements"

Maria, 52, lost 50lbs in 7 months using Lumen

What is Metabolic Health?

Metabolic health refers to the overall state of an individual's metabolism, which encompasses a range of physiological processes related to how the body converts food into energy, synthesizes and breaks down nutrients, and regulates blood sugar, lipid levels, and other metabolic markers.

A person with a healthy metabolism can efficiently convert food into energy to support basic physiological processes. Metabolic health typically translates to stable levels of glucose, insulin, lipids in the blood, a healthy body weight, and low levels of inflammation, oxidative stress, and other metabolic disturbances.

Maintaining metabolic health is important for preventing chronic diseases such as type 2 diabetes, cardiovascular disease, and some cancers.

Individuals who have poor metabolic health have difficulty switching between fuel sources for energy, which may lead to obesity, and inflammation, and have a hard time losing weight.

Everyone's metabolism is different, and yours may be able to burn fat faster. Understanding your metabolism also means learning to integrate healthy habits that enhance your metabolic health.

What are the Drawbacks of Metabolic Inflexibility?

Individuals with poor metabolic health suffer the consequences of metabolic inflexibility. This occurs when the body cannot efficiently switch between different energy sources, such as glucose and fat, and instead relies heavily on carbs(1).

When the body relies heavily on carbs for fuel, it uses less fat for fuel, reducing fat burning and increasing fat storage. This creates a cycle where the body constantly requires carbs to maintain its energy for fuel. As a result, the body cannot efficiently burn fat and continues on a vicious cycle.

While carbs are essential nutrients the body requires, it’s important to consume more complex carbs as opposed to simple carbs. With metabolic inflexibility, the body craves simple carbs, leading to unhealthy blood sugar spikes and drops drastically. Over time, this can reduce insulin sensitivity and increase insulin resistance.

What Happens in our Bodies?

When our bodies do not receive the essential nutrients and care, they don't know how to efficiently process carbs and fats for energy. There are many physiological changes that can negatively affect your overall health.

Ultimately, metabolic flexibility gives you the opportunity to intuitively trust your body to function at optimal capacity.

Dr. Will Cole, Functional Medicine Practitioner

The potential effects of metabolic inflexibility can lead to chronic and life-threatening diseases if you do not take care of your health.

It’s a ripple effect where the body’s health begins to compromise and ultimately damages your overall health. This is why you need to be eating the right foods and taking care of your metabolism. To achieve metabolic flexibility and good health, you need to adopt healthier habits.

The Benefits of Metabolic Flexibility

Understanding the importance of metabolic health sets the stage for appreciating the multifaceted benefits of metabolic flexibility. This adaptive capacity of our bodies to switch fuel sources—from carbohydrates to fats and back—does more than just support our daily energy needs.

It’s intricately linked to our lifestyle choices, such as exercise,healthy diet, and sleep habits, and deeply influenced by the efficiency of our mitochondria.

Our Lumen metabolic coaches have compiled 9 benefits of metabolic flexibility.

Benefit #1: Improved weight loss

Embracing metabolic flexibility facilitates weight loss by optimizing the body's ability to use stored fat as an energy source. This efficiency is partly due to improved mitochondrial function, which is central to switching between fuel sources.

Moreover, the role of glycogen in energy transition and the enhancement of insulin sensitivity ensure that our bodies can effectively tap into fat reserves, promoting better body composition.

Your metabolism and nutrition needs are unique. Having a personalized nutrition plan is crucial to helping you achieve your health goals (3).

Benefit #2: Improved Athletic Performance

Athletes and fitness enthusiasts stand to gain significantly from metabolic flexibility. It underpins the body's capability to maintain energy levels and peak performance by efficiently utilizing different energy sources. This benefit is amplified by increased muscle mass, which not only houses more mitochondria for energy production but also benefits Q10's – a vital nutrient that keeps your mitochondria primed for optimal performance.

Lumen's personalized nutritional strategies are designed to complement your pre and post-workout routine, measuring whether you have enough energy available for your workout. These plans are personalized based on real-time metabolic feedback, ensuring that your diet supports the metabolic flexibility needed for optimal performance.

Whether it's timing your carbohydrate intake to maximize glycogen stores before intense workouts or optimizing fat utilization for endurance sessions, or recovery.

Benefit #3: Greater Energy Levels

Metabolic flexibility lets your body smoothly switch between using carbs and fats for energy, ensuring you have steady energy all day.

This stability is further supported by balanced cortisol levels and adherence to natural circadian rhythms, which optimize metabolic processes and energy utilization, making it easier to maintain energy during prolonged physical activity (2).

Benefit #4: Reduced Risk of Chronic Diseases

Metabolic flexibility is associated with a lower risk of insulin resistance, obesity, type 2 diabetes, and cardiovascular disease. This protective effect is largely due to the body's improved ability to regulate blood sugar levels and reduce inflammation, outcomes that are influenced by the interplay between improved mitochondrial function, insulin sensitivity, and the anti-inflammatory effects of CoQ10.

Benefit #5: Better Cognitive Function

The benefits of metabolic flexibility extend to cognitive function and mental well-being. Your insulin sensitivity – your body’s ability to process the carbs you eat to produce energy rather than letting sugar accumulate – has a dramatic impact on your alertness.

By ensuring a steady supply of energy to the brain, metabolic flexibility supports focus and alertness. This steady energy also helps in avoiding energy slumps that can affect mood, with cortisol regulation playing a crucial role in maintaining energy balance and mood stability.

Benefit #6: Reduced Inflammation

Chronic inflammation, often linked to metabolic inflexibility, can be mitigated by improving metabolic flexibility. This improvement helps regulate energy usage more efficiently, potentially leading to decreased levels of systemic inflammation. This outcome is significant, considering the role of inflammation in various health issues, including heart disease and diabetes.

"Metabolic flexibility is important for better overall health, better stress management, and feeling more energized and less sluggish."

Dr. Caroline Leaf, Communication Pathologist and Clinical Neuroscientist10 Benefits of Metabolic Flexibility | Your Journey to Health | Lumen (7)

Benefit #7: Improved health indicators

Metabolic flexibility contributes to better regulation of blood sugar levels, healthier blood pressure, and improved HbA1c levels. Additionally, by managing energy utilization effectively throughout the day and ensuring stable blood sugar levels, metabolic flexibility promotes better sleep patterns, crucial for overall health and well-being.

Benefit #8: Improved sleep

Metabolic flexibility can also lead to better sleep. By effectively managing your energy utilization throughout the day, and timing your meals correctly, your circadian rhythm is better equipped to wind down and transition into restful sleep. Additionally, stable blood sugar levels, often a product of metabolic flexibility, can prevent overnight blood sugar crashes that can wake you up.

To keep your internal body clock in better sync with theday-night cycle, and get your mitochondria to wind downwith you at night, start by eating an earlier dinner that includes magnesium-rich foods like nuts, seeds, greens,and whole grains, promotes muscle relaxation, settingthe stage for deep sleep.

Benefit #9: Long-term health benefits

The journey toward metabolic flexibility is a pathway to preventing chronic diseases and enhancing longevity. It encourages a holistic approach to health that includes balanced nutrition, regular physical activity, adequate sleep, and stress management.

Achieving Metabolic Flexibility for a Healthier Life

Becoming metabolically flexible is a deliberate, long-term lifestyle commitment that involves more than just temporary diet or exercise changes. It's about creating a balanced approach to living that supports the body's natural rhythms and processes. Key to this journey is understanding one’s unique metabolic health and how it can be influenced by our daily choices and the mediators that play a significant role in our body’s energy systems.

The pursuit of metabolic flexibility is a testament to the power of lifestyle medicine. By adjusting our habits to support the efficiency of our mitochondria, optimize insulin sensitivity, manage glycogen stores, increase muscle mass, regulate cortisol levels, and align with our circadian rhythms, we can unlock a host of health benefits that go far beyond simple weight loss or fitness achievements.

In embracing metabolic flexibility, we empower ourselves to lead healthier, more vibrant lives. It's a commitment to wellness that pays dividends in energy, vitality, and longevity. Remember, the path to metabolic flexibility is unique for everyone, underscoring the importance of personalized nutrition plans and lifestyle adjustments tailored to individual needs and goals.

Keep track of your goals to help you stay consistent and motivated. By changing your lifestyle habits and embracing metabolic flexibility, you can begin to live a better, healthier life. Be patient, have grace on yourself, and learn that these things take time.

Sources:

Goodpaster BH, Sparks LM.Metabolic Flexibility in Health and Disease. Cell Metab. 2017 May 2;25(5):1027-1036. doi: 10.1016/j.cmet.2017.04.015. PMID: 28467922; PMCID: PMC5513193.

Smith RL, Soeters MR, Wüst RCI, Houtkooper RH.Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease. Endocr Rev. 2018 Aug 1;39(4):489-517. doi: 10.1210/er.2017-00211. PMID: 29697773; PMCID: PMC6093334.

Farr OM, Camp M, Mantzoros CS. New research developments and insights from Metabolism.Metabolism. 2015 Mar;64(3):354-67. doi: 10.1016/j.metabol.2014.12.002. Epub 2014 Dec 17. PMID: 25549908; PMCID: PMC4459594.

Galgani, J E., Moro C., and Ravussin E.Metabolic Flexibility and insulin resistance. American Journal of Physiology-Endocrinology and Metabolism 2008 295:5, E1009-E1017.

Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, Weinberger A, Ben-Yacov O, Lador D, Avnit-Sagi T, Lotan-Pompan M, Suez J, Mahdi JA, Matot E, Malka G, Kosower N, Rein M, Zilberman-Schapira G, Dohnalová L, Pevsner-Fischer M, Bikovsky R, Halpern Z, Elinav E, Segal E. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-1094. doi: 10.1016/j.cell.2015.11.001. PMID: 26590418.

10 Benefits of Metabolic Flexibility | Your Journey to Health | Lumen (2024)

FAQs

What are the benefits of metabolic flexibility? ›

Metabolic flexibility is essential to maintain energy homeostasis in times of either caloric excess or caloric restriction, and in times of either low or high energy demand, such as during exercise.

What are the benefits of metabolic health? ›

In other words, to be metabolically healthy means that your body is able to respond to food in a beneficial way that reduces your risk of conditions such as obesity, type 2 diabetes, heart disease, stroke, kidney disease, and nonalcoholic fatty liver disease.

What is metabolic flexibility in health and disease? ›

Metabolic flexibility is the ability to respond or adapt to conditional changes in metabolic demand. This broad concept has been propagated to explain insulin resistance and mechanisms governing fuel selection between glucose and fatty acids, highlighting the metabolic inflexibility of obesity and type 2 diabetes.

What are the symptoms of poor metabolic flexibility? ›

Metabolic flexibility declines with age, but this is not inevitable. Women often note many symptoms of poor metabolic flexibility when perimenopause or menopause are evident2. Symptoms include weight gain, food cravings, low energy, poor sleep, and poor focus.

How does better flexibility benefit your health? ›

Improve your performance in physical activities. Decrease your risk of injuries. Help your joints move through their full range of motion. Increase muscle blood flow.

What are the advantages of metabolic pathways? ›

Metabolic pathways are vital in capturing useful energy. This is in contrast with uncontrolled combustion, where energy is rapidly released into the environment, as heat and light, which would be unsustainable for life.

What are the 5 signs of metabolic health? ›

The five criteria of metabolic health: waist circumference, blood pressure, fasting blood glucose level, high-density lipoprotein cholesterol level and triglyceride level. Avoiding sugary and processed food is a good start to becoming metabolically healthy.

What are the metabolic benefits of physical activity? ›

This results in reduced visceral adipose tissue depots and ectopic fat storage. Altogether these structural, functional and metabolic adaptations improve aerobic capacity, whole-body insulin sensitivity, glucose control, oxidative capacity and reduce triglycerolaemia and chronic inflammation.

What is the relationship between flexibility and health? ›

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.

Why is flexibility important in health and social? ›

It can unlock new opportunities to meet the needs of different workers and contribute to people's mental health, wellbeing and engagement with their role, and we know that more engaged staff leads to better care.

What is the benefit of metabolic flexibility? ›

The benefits of being metabolically flexible include a more efficient metabolism, potentially fewer cravings, improved biomarkers, and just feeling better overall. The issues with being metabolically inflexible include insulin resistance, weight gain, hunger or cravings, and a sense of sluggishness or fatigue.

What is an example of metabolic flexibility? ›

Metabolic flexibility means you can switch between them with ease. For example, you can switch from sugar to fat oxidation during an overnight fast or from fat to sugar burning after a meal. The switch in fuel depends on the type and quantity of nutrients available for oxidation.

How do you know if you have metabolic damage? ›

If you think you might have a slow metabolism, here are five signs to look out for:
  • You are always tired. Feeling tired all the time is one of the most common signs of a slow metabolism. ...
  • You have trouble losing weight. ...
  • You have cravings. ...
  • You feel bloated. ...
  • You have dry skin.
Sep 9, 2022

What are the advantages of metabolic regulation? ›

Metabolic regulation enables the balance between substrate and product of enzyme-catalyzed reactions to be maintained so that ordered metabolic flow can occur in response to developmental requirements and environment.

What are the benefits of exercise on metabolism? ›

Regular exercise can reduce the risks for developing obesity [1] and the metabolic complications and disease associated with obesity, including non-alcoholic fatty liver disease (NAFLD) [2] and type 2 diabetes [3].

What are the advantages of metabolic compartmentalization? ›

Compartmentalization helps in separating the chemically heterogeneous reactions that optimize the course of the chemical reaction. Compartmentalization also affects metabolic pathways. It makes the metabolic reactions more accurate and targeted and reduces the interference of the reactions with each other.

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