Foundations • Updated 2025-01-01
Metabolic flexibility
Metabolic flexibility is the ability to switch between carbohydrate and fat oxidation based on energy demand. Poor flexibility often shows up as energy crashes and poor exercise tolerance.
Key drivers
Core
Aerobic base
Low to moderate intensity cardio improves mitochondrial capacity and fat oxidation efficiency.
Core
Strength training
Preserves muscle mass and improves glucose handling during higher demand states.
Underrated
Regular meals
Consistent meal timing stabilizes hormonal signals that govern substrate switching.
Common misconceptions
Prolonged fasting and extreme dietary cycling are not required and often impair training quality and adherence.