Ian lays out in his book teaches you to be metabolically flexible. And, those who have been on the program for six weeks and have followed a particular diet and exercise regimen, are losing weight.

However, it's important to note that results do vary. So people are losing inches in their chest, in their thighs, all over. So, the metrics are beyond the scale, it's also about your inches," Dr. Ian explains. Ian explains that there are 3 ways to start improving your metabolic flexibility right away.

Cyclical keto basically alternates between a standard keto diet for five or six days a week and a higher carb diet on the other days. I'm not a huge fan of a full-on keto diet because that much fat can cause some health issues, which is why I want you to eat healthier fats and alternate with non-keto days.

Obviously this may not work for some people, like people with liver issues, which is why you should always consult your doctor," Dr.

The belief is that alternating between carb availability and fat availability teaches your body how to become more metabolically flexible by learning how to adapt and burn whatever fuel is available," he adds.

It's almost the complete opposite of the keto days. Focus on complex carbs, which are more nutritious, higher in fiber, and digested more slowly than simple carbs. Examples of complex carbs include brown rice, quinoa, sweet potatoes, and fruits and veggies," he says.

Ian also shares a recipe that you can eat on the Met Flex Diet, Chicken Burrito Bowls. Healthy Living. by Rachel Linder.

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How do we know this? In the early days of Equinox , we had a metabolic lab, where I worked with the world-renowned ultramarathoner and exercise physiologist Stu Mittleman. They just became better at the metabolic skill of burning fat.

A healthy, flexible metabolism can handle anything. You need calories for every activity, from thinking to square dancing to meditation to moonwalking.

And these calories come from food. But think about this for a minute. At mealtime, we ingest a large number of calories, but where do they go? We store carbohydrates in the liver and muscles as something called glycogen.

We store fat as something called triglycerides which your doctor measures via a blood test. Triglycerides get packed into our fat cells — and to a certain extent, within the muscle cells themselves — where they wait patiently until the body needs them for fuel.

As mentioned earlier, these two sources of fuel — fat and sugar — are the primary source of energy calories on which our bodies run. Sugar is the perfect fuel if you need a quick burst of energy lasting under 30 seconds because the body can grab that sugar instantly, while it takes up to 20 minutes for the body to mobilize a significant amount of fat.

Nature knew what she was doing when she gave you and me a virtually endless supply of it. Fat is precisely and exactly the perfect fuel to power our cellular machinery. The question is, how do we access these storage tanks of fat that seem to pile up in the last places we need them on our bodies?

And the answer is simple. And so it is with fat burning. We have trained our bodies to be very good at running on sugar. The metabolic pathways that are involved in breaking down sugar and using it for energy are well-worn, like popular hiking trails in the Delaware Water Gap.

We train these metabolic pathways to be more or less efficient, just as sure as we train our biceps to either get bigger by performing biceps curls or get flabby from lack of stimulation.

If this is the case, you are likely relying solely on carbs as your fuel source. You can program your body to be more metabolically flexible by eating a lower-carb, higher-fat, higher-protein diet. Foods to incorporate to promote metabolic flexibility:.

Foods to avoid to promote metabolic flexibility:. Obesogens are a sub-class of endocrine disruptive compounds that interfere with a healthy metabolism. This means that your laundry detergent and plastic water bottles may be wreaking havoc on your metabolism and leading to weight gain.

Here are some examples:. It has long been established that metabolism is modified by physical activity. Varying the type of exercise you do strength training, high intensity interval training, walking, yoga is beneficial for your metabolism. Timing of exercise in relationship to a meal also has a great impact.

Fasted cardio is one way to tap into your fat stores. Aim to eat a protein-rich meal minutes AFTER you workout. A smoothie with plant-based protein powder is my favorite post-exercise meal. If you feel like you are metabolically inflexible, we are here to help. Achieving metabolic flexibility truly is liberating!

Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program. What is Metabolic Flexibility?

Intermittent Fasting. Aim for a hour overnight fast and avoid snacking. Eat a Diet Higher in Protein and Fat and Lower in Carbs. PCBs- found in fatty meats and dairy products Glyphosate- found in commercial foods.

In recent years, a new concept has been sweeping the world of diet and nutrition—metabolic flexibility, or the ability for the body to use different types of fuels to make energy 1.

Cells use energy made by mitochondria from dietary carbohydrates, stored carbohydrates called glycogen , dietary fat, or stored fat adipose tissue. Different organs and tissues typically favor either carbohydrates glucose or fats. However, this is not entirely what metabolic flexibility is about.

Metabolic flexibility is when fuel usage in the body can smoothly switch from carbohydrates to stored fats. Metabolic flexibility is an abbreviated way to describe the interplay between body composition, diet, exercise, and hormones to sustain cellular energy production.

Metabolic flexibility declines with age, but this is not inevitable. Women often note many symptoms of poor metabolic flexibility when perimenopause or menopause are evident 2. Symptoms include weight gain, food cravings, low energy, poor sleep, and poor focus. Under healthy conditions, the body prefers to use glucose from dietary and stored carbohydrates for energy.

Glucose circulates in the blood and is stored as glycogen in muscles and the liver as a ready energy source. Fat is burned when glycogen and glucose are used up. This is metabolic flexibility 1. The most common condition that is associated with metabolic inflexibility is insulin resistance 3,4.

Insulin resistance is a reduced ability to bring glucose into cells for energy. This is commonly caused by eating too many simple carbohydrates, likely from processed foods, although genetics and hormones may play a significant role. A surplus of glucose causes cells to reduce cellular glucose uptake.

Excess glucose gets stored as fat. Another common cause of metabolic inflexibility is loss of muscle mass 5. All tissue requires energy to maintain itself, but muscle tissue burns through more energy than fat tissue.

As muscle mass declines, energy expenditure declines. If food consumption remains the same, the loss of muscle tips the balance toward insulin resistance and fat storage leaving the person with high energy storage but low available energy. These four areas are interconnected and can be optimized to match the changing terrain.

Hormone changes precede menopause by 10 or more years. With these changes come changes in body composition and insulin sensitivity, setting women up for the most common complaint of menopause—weight gain.

Improving or maintaining metabolic flexibility can stabilize energy and weight and reduce the impact of aging 5. After age 35, women often develop estrogen dominance.

Ovulation frequency and consistency decline leading to a decline in progesterone over time 6. For some women, progesterone production is lower even with ovulation, for some, it is simply absent when ovulation is occasionally skipped.

Estrogen when in balance with progesterone promotes weight maintenance. Estrogen dominance can increase fat storage and make it more difficult to lose weight.

As women approach menopause, estrogen dominance becomes more severe and weight gain is common. With the onset of menopause comes a dramatic decline in estrogen. Estrogen supports insulin sensitivity and muscle mass 6,7.

Although a causal relationship has not been established, menopause is associated with increased diabetes risk. The resulting decline in muscle mass, insulin sensitivity, and sex hormones with age leads to lowered metabolic flexibility, and further weight gain 2,5,6,8.

At the same time, adrenal DHEA production declines. Adrenal DHEA is the main androgen source for women 9, Maintaining muscle mass without increasing weight resistance exercise is unlikely. Although androgen levels do not appear to be directly affected by menopause, many women have low androgens when menopause hits, leaving them with low estrogen and low androgens.

Cortisol may increase with menopause, especially at night Even women with low stress can have higher cortisol levels during menopause.

As a result, women as young as 35 begin to decline in muscle mass, increase fat mass and insulin levels, and low estrogens with menopause make this worse. The result is reduced metabolic flexibility, low energy, and weight gain.

Age-related decline in muscle mass can be prevented by weight resistance exercise 2,5,6. They also build muscle, leading to increased fuel burning at rest. Intermittent fasting , or avoiding frequent snacking has a similar impact on fuel switching 12,13, Exercise in the morning before eating breakfast or exercising three to four hours after a meal, with no snack in between may amplify these effects.

Reducing carb intake is a common approach to lowering insulin. Keep in mind that complex carbs found in whole foods are healthy in moderation. These carbs absorb slowly into the body allowing insulin to stay within a narrow range while providing glucose fuel for muscles and energy.

Adequate protein intake is key to maintaining or increasing muscle mass. Hormone changes with menopause are a natural part of life. Some may find that hormone replacement therapy is crucial to fuel-switching, others may not 6.

Menopausal hormone therapy has not been proven to prevent insulin resistance, although some studies have found it may prevent weight gain The most likely target for hormone balance and weight management in menopause is adrenal health. Optimal sleep and keeping cortisol within a healthy range are essential.

Some find adaptogen herbs like rhodiola, Siberian ginseng, maca, or ashwagandha can be helpful. Some consider DHEA supplements helpful, and some studies have shown benefit to muscle mass if DHEA is taken along with a weight resistance training program.

Metabolic flexibility is the ability to switch between fuel sources. Metabolic flexibility is affected by hormones, diet, exercise, and body composition 1,2,3,6, Improving metabolic flexibility includes the ability to consume and use complex carbohydrates for energy, but simple carbohydrates found in processed foods only contribute to insulin resistance.