044: What Is Metabolic Flexibility and Why Should You Care

Simple, Healthy Choices for Weight Loss

In this episode, Dr. Steve explains metabolic flexibility, the importance of distinguishing between glucose and fructose, and the significance of using fats as an energy source. Discover why it's crucial to manage insulin levels, avoid excessive carbs, and embrace natural foods. Learn about the difference between healthy ketosis and risky ketoacidosis. Tune in for these invaluable insights!

[00:01 - 05:12] Understanding Metabolic Flexibility

Differentiate between glucose and fructose in sugar to make informed dietary choices.

Recognize the two primary energy sources in our bodies: glucose and fat (fatty acids and ketones).

Grasp the significance of metabolic flexibility and why it's crucial for overall health.

Comprehend how carbohydrates are processed in the body, from digestion to storage and fat conversion.

[05:13 - 13:02] Carbohydrate Digestion and Its Impact on Insulin Levels

Carbohydrate digestion starts in the mouth with amylase, turning carbs into glucose.

Glucose in the mouth triggers higher insulin levels, impacting health.

To maintain health, manage insulin due to its role in blood sugar control.

Excess carbs, when insulin is high, turn into fat and get stored as fat (triglycerides), contributing to obesity.

[13:03 - 24:17] Carbs vs. Fat for Energy

Eating too many carbs, especially sugar, leads to obesity and health problems.

By 2015, the average daily sugar intake per person per day rose from 2 tsp/person/day in 1960 to what was estimated at 65 tsp/person/day.

Consuming fat and protein does not raise insulin levels, unlike carbohydrates.

Eating fat and protein triggers hormones that keep you feeling full.

To achieve metabolic flexibility, use fat as your main energy source, and keep insulin levels low.

[24:18 - 32:10] Closing Segment

The analogy of a campfire illustrates how your body can efficiently use fat for long-term energy.

Stick to natural, unprocessed foods. Avoid excessive carbohydrates found in man-made processed foods.

Ketosis is healthy, caused by low carb intake. Ketoacidosis is dangerous, linked to uncontrolled type I diabetes.

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Tweetable Quotes:

“The key is insulin. If your insulin levels are high, you store fat. You do not burn it. If your insulin levels are low, you burn fat. You do not store it.” - Dr. Steve Hughlett

“Fat does not raise insulin levels at all. Carbohydrates raise insulin a huge amount and protein raises insulin levels just a tiny bit.” - Dr. Steve Hughlett

“Fat should be our main energy source that we use day in and day out. And our carbohydrates should only be for our fight or flight type energy.” - Dr. Steve Hughlett