The Rise of 'Metabolic Flexibility': What It Means for Your Health

*Today we are talking about a very hot topic in the health space. Please consult with your medical team if you have concerns regarding fasting or any of the strategies suggested today. This is not medical advice.* 

You’ve likely heard me talk about it. 

You’ve likely seen something from your favorite IG influencer about it. 

Metabolic flexibility is the buzzword that’s got health enthusiasts ditching their rigid diets and chasing the dream of effortless energy. But let’s cut through the noise: what is metabolic flexibility, and why should you care? 

Spoiler alert: it’s your body’s ability to flip between burning carbs and fats like a metabolic ninja. This blog will break it down for you, no science degree required.

Picture this: your body is like a hybrid car. When carbs are on tap (think: post-pasta meal), your body burns them for fuel. But when the carb train has left the station, it’s time to switch to fat-burning mode. This seamless ability to adapt is called metabolic flexibility, and it’s your secret weapon for steady energy, fewer cravings, and saying goodbye to that 3 PM slump. Oh, and it’s also a major player in preventing metabolic mayhem like diabetes.

Ninety-two percent of Americans CANNOT make this switch from carb burning to fat burning. 

Here are some signs that you might be in the at 92%:

1. You are tired or sluggish 20 minutes after eating a meal or snack
2. You get hangry when you skip a meal or go more than a couple hours without food
3. You consistently have a 3pm slump, where you need coffee, sugar, or a nap
4. You frequently wake at 3am in the morning for no apparent reason
5. You wake starving even you ate late the night before
6. You experience hypoglycemia, or feelings of lightheadedness, lethargy. This is often a reactive response to overconsumption of carbohydrates. 
7. You can’t seem to lose weight, no matter what you do

So, how do you level up your metabolic game? Here’s the playbook:

1. Practice Intermittent Fasting
   Fasting is like sending your body to a metabolic boot camp. It teaches your system to tap into fat reserves for energy. Start with a 12-hour fast overnight (because let’s be honest, you’re sleeping anyway) and build up as it suits your lifestyle. No need to jump into a 24-hour fast unless you’re feeling brave. If you are a carb junky, just know that it can take up to 18 hours (more if you are pre-diabetic or diabetic) to deplete your glucose stores. If you have never fasted more than 8-10 hours, go slow. Increase your fasting window by 15 minutes each time. You also don’t have to fast every day-in fact, it’s good to keep your body guessing! 
2. Adopt Balanced Nutrition
   Ditch the diet drama. Forget extreme low-carb or low-fat trends—your body needs balance. Focus on meals that mix protein, healthy fats, and fiber-packed carbs. Think salmon with roasted veggies or a hearty quinoa bowl. Balance is your bestie for keeping those energy levels in check.
3. Incorporate Varied Exercise
   Want to be a metabolic rockstar? Combine high-intensity interval training (HIIT) with steady-state cardio and strength training. HIIT gets those carbs burning fast, while low-intensity workouts teach your body to lean on fat stores. Bonus: strength training boosts your metabolism long after your workout ends.

When you nail these strategies, your body becomes a fuel-efficient machine. You’ll notice more energy, better focus, and even a trimmer waistline. Whether you’re chasing weight loss, peak performance, or just not needing a nap by noon, metabolic flexibility has your back.

Want to take it up a notch? Our Reclaim Your Metabolism online program was designed just for you! Check it out here. 

Metabolic flexibility is more than a health trend; it’s the foundation for thriving. Ready to make the switch—literally? Become the 8% (and help us increase that number nationwide!) Your metabolism will thank you.

Rooting for you, 

Katie