Why metabolic flexibility matters
Being able to shift between glucose and fatty-acid oxidation keeps energy stable, tames cravings, and protects lean tissue during high training volume. The trick is building macronutrient waves that cue enzymes without hammering your adrenals.
Breakfast: amino leverage
- Target 35g+ protein with leucine; Greek yogurt + pea protein + chia works well.
- Add citrus zest or a short incline walk to upregulate GLUT-4 before sitting down.
- Sprinkle C8 MCTs only if CGM data shows slow glucose ramp.
Lunch: microbiome rehearsal
- Lentils, roasted Jerusalem artichokes, fermented kraut, and tahini keep bile smooth.
- Resistant starch feeds butyrate producers so you can tolerate higher carbs later.
- Sip dandelion/ginger tea afterward to keep digestion relaxed.
Dinner: polyphenol wind-down
- Tempeh, blistered broccolini, and berry reduction restore glycogen without spiking insulin.
- Close the night with tart cherry tea + magnesium glycinate to encourage deep sleep.
Lab markers to watch
| Marker | Target Range | Why it matters |
|---|---|---|
| Fasting glucose | 78–86 mg/dL | Shows baseline insulin sensitivity |
| Triglycerides | <80 mg/dL | Reflects how well you clear post-meal fats |
| hs-CRP | <0.8 mg/L | Chronic inflammation blunts mitochondrial efficiency |
Field note: schedule one fasted zone-2 session weekly to keep metabolic enzymes responsive.
Implementation checklist
- Prep protein-forward breakfasts for 3 days at a time.
- Batch-cook lentil + artichoke bowls; freeze flat for quick lunches.
- Keep a “polyphenol pantry” bin with freeze-dried berries, cacao nibs, and matcha.
- Log sleep latency + HRV when introducing new evening polyphenols.
