How To Improve Metabolic Flexibility?

Metabolic flexibility is our body’s ability to switch gears between burning carbs (glucose) and burning fat for energy. A good metaphor is to think of it like a car that can change between gasoline and electric power as energy sources. 

Research has discovered that improving metabolic flexibility can:

• Boost health
• Improve insulin sensitivity
• Support overall well-being
• Promote weight management

Metabolism, Metabolic Health, And Metabolic Flexibility: Are They All The Same? 

We have too many terms with similar words, and many people may wonder if they’re all the same. The straight answer is no, they’re not. 

Knowing the difference is essential for determining what aspects we can improve and how metabolic flexibility might enhance our overall health.

What Is Metabolism? 

Metabolism involves all the complex chemical processes that sustain life in our body. 

These types of metabolisms are processes that scientists have categorized as anabolism and catabolism (1).

Anabolism, simply put, is the process of building up. It includes all the body’s processes that synthesize complex molecules from simpler ones. An example is the creation of endogenous protein from amino acids we get from our diet.

On the other hand, catabolism is the breakdown process. In this process, our body breaks down complex molecules, such as carbohydrates or fats, to release energy and power our daily activities and cellular processes.

The efficiency of these metabolic processes, especially the in vs. out energy balance, is essential for weight management and overall health.

What Is Metabolic Health?

There isn’t a universally accepted definition for metabolic health. However, having good metabolic health means having specific parameters within the normal range. 

Experts use five parameters to assess metabolic health. 

These 5 metabolic parameters include:

1. Blood pressure
2. Blood cholesterol
3. Triglyceride levels
4. Waist circumference
5. Fasting blood sugar levels

Having one or more parameters off the normal range may indicate a person suffers from metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke, and type 2 diabetes (2). 

What Is Metabolic Flexibility?

Our body’s primary energy source is carbohydrates, but we can also use fats. 

Regarding metabolic flexibility, we mean our body’s ability to efficiently change between these energy sources. 

This quick adaptation to different energy sources benefits optimal health, significantly impacting various levels.

We always combine both energy sources, but the proportions vary simultaneously. 

A metabolically flexible person can efficiently use more carbohydrates (mainly glucose) or more fats as fuel, depending on the situation. For example, when we’re well-fed, after a meal rich in carbs, we have plenty of glucose to use as energy. 

But during fasting periods, either physiologically while we sleep, during intentional fasting or starvation, or when we have a low-carb intake, our bodies need to turn more to fats for energy. 

This seamless switch, this type of adaptability is crucial for supporting optimal health and energy levels (3).

Read more: Metabolism Confusion Meal Plan: Does it Work for Weight Loss?

Why Is Metabolic Flexibility Important For Health?

And what are the benefits of achieving metabolic flexibility?

Let’s dive in a little further…

Our body’s adaptability to change efficiently between carbs and fats as an energy source is a vital cornerstone for overall health. 

If we have metabolic flexibility, we can use different energy sources more efficiently, especially during fasting or low-carb intake. 

This flexibility might allow us to (4): 

• Have efficient energy for our daily activities.
• Support our weight loss efforts and maintenance.
• Stabilize blood sugar levels, preventing blood sugar spikes and crashes.
• Potentially reduce our risk of chronic health issues including diabetes and heart disease.

Conversely, metabolically inflexible people will struggle with this energy source transition. 

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This inflexibility can lead to:

• Weight gain
• Type 2 diabetes
• Insulin resistance
• Various health issues
• Storing excess glucose as fat
• Having difficulty using fat stores for energy

What Are The Signs Of Metabolic Inflexibility?

When the body struggles to switch between carbohydrates and fats for energy, it experiences metabolic inflexibility, which may be associated with multiple health problems.

Some common signs of metabolic inflexibility include (5, 6):

• Common mood swings or irritability
• Constant cravings for sugary foods for a quick boost of energy levels. 
• Constantly feeling tired even after sleeping an adequate amount of hours, you may feel tired and sluggish.   
• Difficulty concentrating, regular brain fog, and trouble focusing on simple tasks.
• Struggle to lose weight regardless of the dietary changes and exercises you may tackle.
• Increased insulin resistance (where insulin does not work correctly, letting glucose into cells and leading to higher blood sugar levels).   

If you notice some of these symptoms, consulting a healthcare professional is a good starting point. They can help you assess your metabolic health and strategies to improve your metabolic flexibility or determine what else might be the cause.

What Factors Contribute To Metabolic Inflexibility? 

Identifying common factors that contribute to metabolic inflexibility can help us take steps to improve it, preventing or reducing the risk of chronic diseases.

• Insulin Resistance 

Researchers have characterized insulin resistance as a reduced response of the body’s cells to insulin. Insulin is a hormone produced by the pancreas. 

It is crucial for letting glucose into the cells and helping regulate blood sugar levels (6). 

When our cells become insulin resistant, they don’t respond effectively to the hormone signals. 

Cells that are resistant to insulin can cause:

• Glucose build-up in the bloodstream
• Higher blood sugar levels
• Struggles to effectively use glucose for energy
• Increased reliance on fat for fuel, even when it’s not necessary.   

Additionally, the pancreas will try to “compensate” for these high blood sugar levels by producing more insulin, which could lead to pancreatic problems later. 

Insulin resistance is a primary risk factor for type 2 diabetes, heart disease, and other health issues, and it’s linked to obesity but also has genetic causes.   

• Chronic Stress

Chronic stress can significantly impact our metabolic health and reduce flexibility (7). 

Stress is a normal human response, crucial for survival, especially in fight-or-flight situations. Our reaction to stress helps our bodies adjust to new conditions, which can sometimes be positive. 

However, when stress becomes a pattern and stressors continue without relief, this chronic situation can hurt our health.

When we are stressed, our bodies release stress hormones like cortisol. If we suffer from chronic stress, high cortisol levels can promote visceral fat storage, which can eventually lead to insulin resistance. 

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• Sedentary Lifestyle

A sedentary lifestyle contributes to metabolic inflexibility. When we’re inactive, our bodies can become less efficient at swapping between carbs and fats as energy sources. 

Being physically inactive can lead to muscle loss, reducing our metabolic rate, as muscle tissue requires more energy to maintain than other tissue types. Sedentary lifestyles can also contribute to insulin resistance, leading to higher blood sugar levels and a higher risk of type 2 diabetes (8).

Additionally, a sedentary lifestyle may diminish mitochondrial function. 

The mitochondria are the structures responsible for energy production in cells. Impaired mitochondrial function might reduce the ability to burn calories efficiently.

Read more: Does Fasting Slow Metabolism?

What Foods Support Better Metabolic Flexibility?

Now, you may be wondering how to reset your metabolism, and while there isn’t a specific diet designed to improve metabolic flexibility, having a balanced diet packed with wholesome foods can be a good starting point, as this is a cornerstone for overall health while contributing to improving our metabolic flexibility.

Some of the best food groups we can prioritize to improve our metabolic flexibility include:

Healthy fats

• Nuts
• Seeds
• Avocados, olive oil, and other vegetable oils
• Fatty fish, including salmon, trout, mackerel, and tuna. 

Lean protein-rich foods – including animal-based proteins such as: 

• Fish
• Eggs
• Poultry
• Lean cuts of red meat

Plant-based protein-rich foods include:

• Tofu
• Beans
• Pulses
• Tempeh

Fiber-rich foods such as: 

• Fruits
• Vegetables
• Whole grains 

Can Exercise Improve Metabolic Flexibility?

Being physically active is vital for overall health. 

Metabolic flexibility and weight loss can go hand in hand, as they play a pivotal role in boosting our body’s ability to efficiently switch between using carbohydrates and fats as energy sources (3).

A good exercise routine that fits your schedule and that you enjoy is crucial. This way, we can build consistency in the long run. Ideally, this should include a combination of cardiovascular and strength exercises. 

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Some of the ways exercise can help us improve metabolic flexibility include: 

• Strength training to build muscle mass, a metabolically active tissue that will increase our calorie burn at rest and during exercise.
• Regular exercise can improve insulin sensitivity, making our cells more responsive to insulin, thus reducing the risk of insulin resistance.
• Working out may help us improve mitochondrial function, potentially resulting in more efficient energy production and metabolic flexibility.
• Exercise is also great for releasing stress and aiding in reducing chronic anxiety, which can hurt our mental well-being and impact metabolic health.

Consistency is key, so if you struggle with adding regular physical activity into your routine these tips in mind:

• Take frequent breaks from sitting every 30-60 minutes. 
• Walk around for a few minutes or do simple squats, calf exercises, jumping jacks, push-ups, etc.
• Stand up more often, especially if you have a desk job. You can also consider using a standing desk or yoga ball.
• Try to aim for at least 150 minutes of moderate-intensity exercise per week.
• Walk, bike, or take public transportation instead of driving when possible. 
• If you drive, park at the far end of the lot. Sometimes, take the stairs instead of the elevator.

Making simple lifestyle changes and incorporating regular physical activity into your routine can improve your metabolic flexibility and overall health.

Frequently Asked Questions

• Is metabolic adaptation a real thing?

Metabolic adaptation is a real thing. Our bodies can adapt to lifestyle changes, such as diet and exercise. If we consistently eat fewer calories or exercise less, our metabolism might slow because the body adapts to this situation. It’s important not to make drastic changes to avoid metabolic adaptation through extreme dieting.

• How does intermittent fasting help improve metabolic flexibility?

Some claim intermittent fasting improves metabolic flexibility by training the body to switch more efficiently between carbs and fat for energy. 

During the prolonged fasting window, our body is “forced” to use stored fat for energy, while carbohydrates are the primary energy source during the eating window. 

However, long-term studies are still needed to understand how intermittent fasting diets affect metabolic health and whether you can use metabolic flexibility fasting strategies apart from the impacts of weight loss.

• Do you get more metabolically flexible when you lose weight?

Losing weight might help improve metabolic flexibility, but researchers have not confirmed this yet. Weight loss helps improve markers of metabolic health such as insulin sensitivity, blood pressure, waist circumference, etc. Nevertheless, achieving this weight loss while following a healthy diet and exercising is crucial to support these benefits.

• What is metabolic belly?

Metabolic belly often refers to belly fat that is resistant to diet and exercise. Doctors commonly link “metabolic belly” with conditions such as insulin resistance and metabolic syndrome. 

Improving metabolic flexibility is said to help reduce insulin resistance and promote fat burning, thus reducing metabolic belly fat. At the very least, the recommended actions to improve metabolic flexibility (healthy diet, exercise, stress management, etc.) can contribute to belly fat loss, which can improve insulin sensitivity. 

The Bottom Line

Metabolic flexibility is critical to overall health. It allows our bodies to switch efficiently between energy sources, promoting weight loss and reducing the risk of chronic diseases. 

We can boost our metabolic flexibility by prioritizing a balanced diet, being physically active, and learning how to manage chronic stress. 

Suppose you notice any signs of metabolic inflexibility such as lack of energy, difficulty concentrating, severe struggles to lose weight, regular mood swings, or irritability. In that case, you should consult a healthcare professional for personalized advice.