How is your energy?

What is metabolism? What is metabolic health? Why are we hearing so much about metabolic diseases and conditions? Let’s explore the basics of this concept, why has it become so relevant in the health industry, and what you can do to care for and boost your metabolic health.

When asked, "What is metabolism?", most people think of it as the process by which the body burns calories, associating the term with weight management. It is common to believe that a "fast metabolism" means burning calories quickly, making it easier to stay slim, while a "slow metabolism" is often blamed for weight gain or difficulty losing weight. Although this is partially true, it oversimplifies the concept and limits our ability to act and make better daily health choices.

Food energy and human energy.

Metabolism is the process of converting food energy into human energy. It's not a simple, direct process but rather a complex system of conversion and processing. Imagine a city with a power plant that converts incoming power into energy, which is then distributed to the community through different channels. In this analogy, the community represents the organs and cells of the body.

Two factors determine the power plant's health, effectiveness and efficiency. First, the source (type and volume) of the incoming power must be compatible with the machinery to break it down and convert it into “good” energy. For example, a diesel engine wouldn't work with regular gas. Secondly, the machinery in the power plant must be well-maintained, active, and updated to keep producing quality energy. No matter how much fuel you put in a car, if the engine is damaged, it will not work well.

For the human body, food means “potential” incoming source of energy. Through our “metabolic pathways,” it gets converted into energy that powers every chemical reaction inside our body at the cellular level. Within each cell, there is a crucial part called the mitochondria, which handles the conversion process. The cell breaks down food and converts it into energy that the body can recognize and use. If there is excess or incompatible energy, metabolic waste builds up, leading to inflammation, accumulation of adipose tissue, and other downstream effects.

It is not only the fuel.

Is the power plant efficient and functional only by fueling it? Is the machinery (your body) well-maintained and active enough to process this incoming power and convert it into good energy? Is the engine capable of handling the volume and quality of the power (food) coming in? Does the energy output meet the energy usage, or is there a buildup of waste?

When metabolism isn’t working properly, it creates underpowered cells. Just like any machine, without enough or good quality fuel and equipment, cells can't function correctly. Metabolic diseases cover such a wide range because the body has over 200 different cell types. When these cells are underpowered, it leads to various symptoms depending on the cell type, but the core underlying issue is metabolic dysfunction.

Hence, metabolism is not only about “caloric” intake; it also involves the body’s (and brain’s) capacity for energy conversion. Metabolic health is much more than just the food we eat; equally important are our lifestyle and daily choices regarding how we nurture and maintain our body and brain.

What can improve energy access and utilization in cells? This is the key question for optimal metabolic health. It’s about creating the capacity in the body to turn more potential energy into usable energy—and fortunately, this is something we can control.

What is in your control?

Over the past 50 to 75 years, our environment has changed rapidly. The modern world encourages us to seek comfort in every aspect of life, affecting us at a cellular level. We consume excess energy without using it, leading to a buildup of metabolic waste.

The food system has shifted from whole, real foods grown in healthy soil to industrial, fast, and ultra-processed options. Our movement patterns have changed, and so has our time spent in nature. We now sit for more than 60% of our waking days. As North Americans, we spend 93% of our day indoors. Our sleep habits have also been affected—we sleep less, and most adults claim to have fragmented rest. Additionally, our exposure to natural light has drastically decreased. Studies show that Americans spend 93.7% of their time indoors, reducing sunlight exposure to nearly nothing. This is concerning, given that our circadian rhythm and much of our chemical and hormonal balance are closely regulated by sunlight and the 24-hour clock in our brain.

Across food, movement, sleep, and light exposure, things are not what they once were. In biological and evolutionary terms, these changes have occurred in the blink of an eye. The light bulb, for instance, was invented in 1806, representing just 0.04% of human history. And that doesn’t even include temperature regulation devices, computers, cars, TVs, cell phones, and the internet.

While modern life offers tremendous benefits, what can we do to help our body and brain "metabolize" these changes without taxing our health? Here are four practices to strengthen our body’s capacity to turn potential energy into usable, optimal energy.

Food. The what and the how.

Studies suggest that North Americans are eating 60% to 75% of their total food intake of ultra-processed nutrients, depleted foods that fundamentally lack the fuel to power up cells. The same studies suggest that the reason for the hype in chronic illnesses is that people are overeating for the first time in human history, and the source is not real food.

Our bodies are molecularly made from food. A calorie is a calorie from the concept of thermodynamics, but from the concept of molecular information, food has a massive role in creating cellular health. So, what you eat is crucial for metabolic health and powering your cells.

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Cells are brilliant and biology seeks survival. If cells aren't getting what they need to function properly, they will drive you to eat until they get their needs met. Unfortunately, because ultra-processed food is designed to be highly addictive and lacks the micronutrients the cells need for good function, we end up eating more. The cells will forage for “good” power.

Call to action.

So, it comes down to changing the proportions. Become aware of everything you eat in a week and slowly make a shift. Don’t go on a crazy diet, just make 75% of your daily food intake whole foods, plants and protein (vegetable and animal clean sources), healthy sources with nutrient density and lots of colourful fruits, vegetables, spices, nuts, seeds, and herbs.

It has been shown that people who eat a diversity of whole foods, plants and clean protein are less hungry. The reason is not that some people have a stronger “will” or “innate faster metabolism”, but purely biochemistry. Once the cells feel nurtured and satisfied, they will send a signal to your brain saying “I feel good”.

Movement. The power of walking.

Historically, movement was just built into everything we did, and walking was the culprit of human movement. We were outside and our activities of daily living involved movement. And if you just take the example of sourcing for food: once was hunting and farming, then the farmers' markets evolved into supermarkets and now it is buying food online with the click of a button and it arrives at your door. At every level, we've taken away movement from everyday life (and your cells know it).

Walking is a powerful tool for metabolic health. If it were a pill, it would be one of the most impactful in modern medicine. A study which followed 6,300 participants over 10 years published that those who walked 7,000 steps daily had up to a 70% lower risk of all-cause mortality compared to those who walked less. This includes decreased risks for Alzheimer’s, dementia, obesity, type 2 diabetes, and more.

The benefit is not just in the number of steps but in the consistent and recurrent muscle contraction involved. Low-intensity movements like walking stimulate glucose channels in cells, improving sugar disposal from the cells, and creating less metabolic waste. In contrast, long periods of sitting, even with intense exercise at other times, may not provide the same benefits.

From a “power plant” perspective, no matter how much good quality fuel you feed the machine, if the machine is not moving, power cannot be converted into energy (and start building up excess energy and metabolic waste).

Call to action.

Try to reach 7,000 steps per day. Incorporate walking into your daily routine—whether through pre and/or post-meal 10-minute walks, standing activities, or parking far away from your destination. Can you consider an under-desk walking pad? This is a great option for knowledge workers wanting to pump up their health... and their billable hours (search for “walking pad or under desk treadmill).

Sleep. Turn off the lights.

In the animal kingdom, humans are the only species that voluntarily deprive themselves of sleep. We have shifted from sleeping with the natural light cycle (resting from dusk to dawn) to watching TV and videos for hours in bed. From a cellular perspective, sleep is a reset when detoxification, cleaning, regeneration, and restoration occur. Cells perform their essential functions while we sleep.

However, we are getting less sleep each night, and what we do get is often fragmented. Artificial light and screens are major sleep disruptors. There is ongoing debate about whether it's the blue light, the amount of stimulating content, or both that disrupts melatonin production and causes low-grade stress. According to studies by The Sleep Foundation, adults in America average 1.5 to 2 hours of screen time just before bed. This equates to 10 to 14 hours less sleep per week, or not sleeping for 100 days in a year. Over time, the machine will start breaking down.

Call to action.

Allow your cells to work for you. If you’re already eating fewer ultra-processed foods and walking 7,000 steps per day, enhance your metabolism by improving your sleep quality and quantity. Turn off all screens 1 to 2 hours before bedtime. Remove the TV from your bedroom, if possible, and keep your phone out of reach.

It sounds simple, but it might be harder than resisting doughnuts in the boardroom. Gradually adjust by disconnecting for 20 to 30 minutes each week until you reach your ideal screen-free time. Ultimately, simple, healthy habits significantly improve cellular biology. Walking and sleeping are prime examples, showing that the simplest solutions can be the most effective.

Sunlight. Turn on the sun.

Our brain has an internal 24-hour clock which regulates many chemical processes and hormones. This clock is governed by sunlight. The morning sun sends a frequency to the brain which in turn activates the body, for example, by suppressing melatonin production and releasing cortisol. Evening natural light (dusk) will send a different signal to the brain that will in turn generate other bodily reactions. Brilliant, eh? This synchronization with sunlight will also sync your cells into optimal processing of fuel and energy.

Call to action.

Schedule three 10-minute outdoor walks per day. One should be in the morning, ideally upon waking (take your coffee or tea with you but leave your phone and sunglasses behind). One at noon, before or after lunch (do not engage with your phone, you will work better in the afternoon). And one last outdoor walk in the evening. Bring someone (or your dog) with you and enjoy a nice chat. This simple practice regulates your sleep, energy, and mood.

Maintaining your body's "power plant" is about more than just the fuel you provide. Just as a well-functioning power plant requires quality inputs, regular maintenance, and efficient machinery, your metabolic health depends on whole foods, consistent movement, quality sleep, and natural sunlight. By optimizing these aspects, you can ensure your body's energy conversion processes run smoothly, leading to better health and vitality. Small, consistent adjustments can keep your "engine" running efficiently, powering you through the demands of daily life with resilience and energy.

With care,

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Rosana

All references have been taken from Dr. Casey Means, MD and her latest book "Good Energy". Similar information was shared by Dr. Means In Dr. Andrew Huberman 's podcast "The Huberman Lab".