How can you improve your metabolism as you age?

Metabolic Efficiency Training (MET) is a concept that focuses on improving the body’s ability to use fat as a primary fuel source during exercise, thereby “sparing” glycogen (stored carbohydrates) and optimizing endurance and performance. It’s particularly beneficial for endurance athletes and anyone looking to improve body composition, energy stability, and metabolic health.

Key Components of Metabolic Efficiency Training

1. Optimizing Fat and Carbohydrate Oxidation: MET aims to shift the body’s fuel usage towards burning more fat at various intensities of exercise, rather than relying heavily on carbohydrates. This allows for more sustainable energy levels during prolonged activity and less dependency on frequent carb fueling.
2. Training at Specific Intensities: MET involves training in zones that enhance fat oxidation, often at lower aerobic intensities. This enables the body to efficiently use fat as fuel even during moderate exercise, delaying the onset of fatigue associated with glycogen depletion.
3. Nutrition Adjustments: Metabolic Efficiency Training is closely tied to nutrition. By adjusting macronutrient intake—particularly increasing healthy fats and adjusting carbohydrates around workouts—athletes can train their bodies to rely more on fat for fuel. This doesn’t necessarily mean a low-carb diet but rather a strategic intake of carbs to optimize both performance and fat adaptation.
4. Improving Insulin Sensitivity: By optimizing the balance of macronutrients and managing blood sugar levels, MET can help improve insulin sensitivity, which further supports efficient fat utilization and stable energy levels during exercise.
5. Reducing Gastrointestinal (GI) Distress: By reducing reliance on high-carbohydrate fueling during endurance events, athletes can reduce GI issues, such as cramping and nausea, which are common with high-carb fueling strategies.

Benefits of Metabolic Efficiency Training

• Increased Fat Burning: MET trains the body to access fat stores for energy, which is particularly useful for endurance athletes since fat stores are more abundant and can sustain longer activities.
• Improved Endurance: By becoming less dependent on carbohydrates, athletes can avoid the frequent energy dips that come with glycogen depletion, allowing for prolonged activity at a steady intensity.
• Better Body Composition: By focusing on fat as a primary fuel, MET can help reduce body fat percentage and improve lean muscle mass.
• Sustainable Energy Levels: This approach can prevent energy crashes, as the body becomes less dependent on carbohydrate intake for fuel.

Implementing Metabolic Efficiency Training with Coach Debbie Potts

Coach Debbie Potts, a Metabolic Efficiency Specialist, integrates MET into her training programs by combining:

• PNOE Metabolic Testing: This identifies the precise intensity zones at which you burn the most fat, enabling targeted adjustments.
• Nutritional Therapy and Functional Lab Testing: By assessing factors like blood sugar balance, hormone levels, and gut health, Debbie helps you align your diet with your body’s metabolic needs.
• The WHOLESTIC Method: With a focus on personalized nutrition, lifestyle habits, and strategic training, Debbie’s method supports metabolic health and enhances performance.

Metabolic Efficiency Training helps create a robust foundation for fitness, performance, and long-term metabolic health, making it ideal for both athletes and those seeking improved body composition and vitality.

PNOE testing, combined with functional lab assessments and nutritional therapy, offers a powerful approach to help you understand and optimize your metabolism for better fat burning and overall health.

Here’s how each element works together in Coach Debbie Potts’ process:

1. PNOE Metabolic Testing

• Resting Metabolic Rate (RMR): By measuring your RMR, PNOE testing identifies the precise number of calories you burn at rest, along with how efficiently your body uses fat versus carbohydrates for energy. Knowing this balance allows Debbie to help you customize your nutrition and lifestyle to promote more effective fat burning.
• Exercise Metabolic Testing: During exercise, PNOE testing provides detailed insights into your aerobic and anaerobic thresholds, where your body shifts from using fat to using carbohydrates as the main fuel. With these data points, Debbie can help tailor your exercise routine to keep you in your optimal fat-burning zone, maximizing your metabolic efficiency over time.

2. Functional Lab Testing and Assessment

Functional lab testing gives insights into factors that might be slowing your metabolism or inhibiting fat loss, such as hormone imbalances, gut health issues, or nutrient deficiencies. Debbie’s assessments can reveal chronic stress markers, cortisol levels, blood sugar imbalances, and inflammation levels—all of which play a role in metabolic health. By addressing these root issues, Debbie can help you achieve a more balanced, high-functioning metabolism.

3. Nutritional Therapy and The WHOLESTIC Method

The WHOLESTIC Method integrates personalized nutrition, exercise, and lifestyle strategies based on your unique metabolic profile and health assessment. Here’s how it enhances fat burning and metabolism:

• Bio-Individualized Nutrition: By designing a nutrition plan around your specific metabolic needs, Debbie can help you balance macronutrients to encourage sustained energy, minimize blood sugar spikes, and promote consistent fat burning.
• Lifestyle Optimization: The WHOLESTIC Method also emphasizes sleep, stress management, hydration, and other lifestyle factors that directly impact metabolism and fat utilization.

How It All Comes Together

Combining PNOE testing, functional lab analysis, and customized nutrition allows Debbie to create a fully tailored program that helps you understand your body’s unique metabolism and make targeted adjustments. This holistic, data-driven approach enables you to maximize fat-burning potential, achieve body recomposition goals, and experience a thriving metabolism. For more information, check out Coach Debbie Potts’ website.