Weight Loss and Metabolic Flexibility

In our introductory metabolic blog post, we explored the fundamental energy sources for the body: carbohydrates, fats, and proteins. The efficiency with which these energy forms are utilized and expended is what determines our metabolic health.

The Role of Mitochondria in Health

Mitochondria, hailed as the cellular powerhouses, hold a crucial role in extracting chemical energy. Suboptimal mitochondrial function is associated with a spectrum of ailments, including cancer, Alzheimer’s disease, type 2 diabetes, cardiovascular issues, and compromised immune function.
(8,9,10). Thus, enhancing mitochondrial efficiency stands as a cornerstone in the field of longevity medicine. Through personalized physical exercise routines and guided nutritional strategies, we can positively impact both metabolic and mitochondrial health.

Understanding Carbohydrates: Storage and Utilization

Continuing from the last blog post, where we discussed the storage of fats/triglycerides in adipocytes for future energy production, let’s now delve into carbohydrates. Carbohydrates exist in three forms: simple sugars, complex starches, and complex fibers. Upon consumption, carbohydrates are converted into glycogen, the storage variant of glucose, with approximately 80% stored in skeletal muscle and 20% in the liver.

Managing Carbohydrate Intake for Optimal Health

To reiterate, when consuming carbohydrate-rich foods like doughnuts, excess energy can be stored in either muscle or liver glycogen reserves. However, for sedentary individuals not depleting muscle glycogen rapidly, this surplus energy spills over into adipocytes, leading to various health issues such as insulin resistance (3), atherosclerosis, fatty liver (2), and cognitive decline (1). The objective is to prevent this overflow. But how can we achieve that?

Metabolic Efficiency and Exercise

Just as Carbohydrates are stored in glycogen reserves and Fats are stored in adipocytes, Energy can also be burned from these sources. While glucose metabolism offers various pathways, fatty acids can only be metabolized for energy within the mitochondria. The most efficient means of recycling chemical energy lies in mitochondrial fatty acid oxidative phosphorylation (5), which occurs IN the mitochondria and yields ATP (energy) production 15 times more efficiently than glycolysis, which occurs outside mitochondria (12)

Individuals vary in their ability to metabolize fat and carbohydrates. Long periods of low-intensity exercise, known as Zone 2 training, is the most powerful longevity tool to favor fat utilization over glycolysis (7). This exercise promotes the creation of more efficient mitochondria and the recycling of inefficient ones through mitophagy (4). Achieving mitochondrial efficiency via Zone 2 training entails training cells to rely more on fat metabolism than glycolysis.

Monitoring and Maintaining Metabolic Health

Monitoring lactate threshold serves as a primary method for maintaining Zone 2 training. Although lactate levels aren’t easily measurable, ventilatory threshold serves as an observable marker, indicating the point at which breathing rate escalates to the extent that speech becomes difficult, signifying lactate threshold attainment.

At Sizar Wellness, we offer advanced diagnostic testing and provide tailored exercise regimens aimed at optimizing metabolic health and promoting longevity.

Picture from (11)