HOW TO TRAIN METABOLIC FLEXIBILITY TO AGE BETTER, ACCORDING TO SPANISH DR. ISABEL BELAUSTEGUI

Metabolic flexibility “is the ability of our body to resort to one source of energy or another, depending on the circumstances”. That is to say, “to use glucose when we have eaten carbohydrate-based foods, or to turn to fats when we are fasting, when we have excess, when doing intermittent fasting, a ketogenic diet, or one rich in fats...”. This was explained by Dr. Isabel Belaustegui in La Vanguardia, a Spanish newspaper. Dr. Belaustegui (born in Madrid in 1975) holds a degree in Medicine and Surgery, specializing in Pathological Anatomy, and a master's degree in Neural Therapy from the University of Barcelona.

In her recent book Optimize Your Metabolism (Grijalbo) - now in its fifth edition - the doctor states that the more metabolically flexible we are, the better we will age. If you have metabolic flexibility, “you will notice more energy, more stable energy, that you control food and not the other way around because you can choose foods that are more favorable. When we lack metabolic flexibility, a common characteristic is experiencing energy crashes, the need to eat, that feeling of weakness.”

The good news is that this concept, the metabolic flexibility of our body, can be trained. Here are the three key ideas that we must take into account, according to Belaustegui, to enhance this tool of our body.

The three mechanisms by which metabolic flexibility helps us age better

According to the doctor, there are three mechanisms through which this concept, metabolic flexibility, helps us age better. First, “it protects us from the four diseases that most commonly make us lose health and life as we age (metabolic, cardiovascular, neurodegenerative, and cancer). Metabolic flexibility is key in these four horsemen of death, as they are called,” the specialist points out.

Secondly, metabolic flexibility “controls inflammation, a point that must be taken care of if we want to live a long life in optimal conditions.” And the third point is mitochondrial health, since “when we have metabolic flexibility, we favor the work of the mitochondria, the energy powerhouse of our cells. This allows us to obtain more energy, which we can apply to various vital functions, with the important positive impact this has on physical, mental, and emotional health. We feel more vitality, physical endurance, mental focus, creativity, and emotional balance. In addition, the production of metabolic waste in the form of free radicals is reduced, leading to less oxidative damage to our tissues and organs as well as to the mitochondria themselves. And if our mitochondria are healthier, we live longer and better!”

Exercise to improve metabolic flexibility

Exercise is one of the first keys to metabolic flexibility. The so-called strength training plays a positive role, but it's not the only one. “Let's not underestimate all daily actions, the so-called NEAT - Non-Exercise Activity Thermogenesis, which is the production of heat through non-specific training activities. Everything we do in our daily routine involving movement has a very powerful impact on metabolic health,” Belaustegui points out.

NEAT refers, for example, to “taking the stairs instead of using the elevator, bending down to pick up something that has fallen, doing household chores, helping someone get up, even maintaining good posture. When we are lounging on the couch, in a complete state of relaxation, our energy consumption is very low. When we stand up straight, maintaining a good body posture, it requires energy, and activates the appropriate metabolic pathways for this. In terms of physical exercise, I would highlight strength training as the star, but also mobility and daily activities.”

The diet to activate metabolic flexibility

The second way to train metabolic flexibility is through diet. What kind of diet? By following a nutrition plan that eliminates some components that harm us, such as simple carbohydrates in the form of sugar, sodas, pastries, sweets, treats... All these high glycemic index foods cause a spike in blood glucose, which ends up exhausting our metabolism and stiffening it, leaving us rigid and primarily functioning on glucose. We lose the ability to use fat as a source of energy.

Furthermore, according to Belaustegui, we should also eliminate refined oils, including refined olive oil. “These oils significantly damage the mitochondria, which is the central protagonist of this whole story. Those refined oils are industrial sunflower oil, which has lost its nutrients, or refined olive oil, trans fats, hydrogenated, partially hydrogenated oils... One should opt for extra virgin versions, such as extra virgin olive oil, extra virgin coconut oil, or the original fruits, like olives, avocados, seeds, nuts...”.

Exposure to cold and heat: how and when?

When it comes to exposure to cold and heat to activate metabolic flexibility, according to the doctor, “we must take into account chronobiology.” In what sense? “It is ideal to expose ourselves to cold in the morning, because cold is a powerful stressor and in the morning we are better equipped to deal with stress due to our hormonal rhythms; it is the time to expose ourselves to the cold, to the cold shower. However, at night, we are prepared for rest, for relaxation, and it is advisable to include a hot shower, a bath, everything that helps us reduce cortisol levels, stress, and promote deep restorative sleep at night.”

For Belaustegui, both cold and heat are very interesting for mitochondrial health, “mainly due to the adaptation, the training of the entire adaptation system that is metabolism to the use, to the resource of the reserve fuel, which is fats”.

2025-01-14T16:17:36Z