Introduction to Fuel
When we talk about fuel, we’re not just talking about food. Fuel encompasses what we eat, how much we eat, and when we eat. It’s the energy that makes the body run—literally and figuratively.
Summary: Why Fuel?
When we talk about fuel, we’re not just talking about food. Fuel encompasses what we eat, how much we eat, and when we eat. It’s the energy that makes the body run—literally and figuratively. Like activity, fueling your body isn’t a one-size-fits-all approach, although there are a few things I’ll be adamant about. Our goal is to equip you with a flexible fueling strategy so you can adapt to your unique needs and goals, whether that's losing weight, gaining strength, improving speed or flexibility, or just enjoying a vacation.
Today’s post is a bit different because it’s setting the stage for future Wednesday Fuel posts. Next week, we’ll dive deeper into the "what" of fueling—more about nutrition and types of food. For now, we’re focusing on Fitable’s fueling philosophy: putting your body in a position to adapt to various nutritional approaches. This takes time and effort, but the payoff? A body that’s ready for whatever life throws at it.
Today’s Topic: Flexible Fueling is Fun
Most people stick to the same way of eating for years, and while there are many ways to eat and be healthy—mediterranean diet, paleo, high activity and high calorie, calorie restriction, high-carb, intermittent fasting, low-fat, high-fat, carb-cycling—there are endless options. Over the last 15 years I’ve tried almost all of them and while they all have their strengths and weaknesses, there is one common theme that emerged from the greatest benefits across all methods of fueling - that game-changer is metabolic flexibility. That’s the ability to seamlessly adapt to different ways of fueling your body. Different diets and plans achieve this state in different ways, but almost all of the best do it. Why is metabolic flexibility important? Because life doesn’t always stick to a plan, and neither do opportunities for celebration (hello, weddings and birthday cake) or challenges (like long travel days).
The key to metabolic flexibility is training your body to operate on both carbs and fats as fuel. For example, if you’ve ever gone six hours without food while on a moderately high-carb diet, I imagine the hangry monster started to rear its head—hangry monster does not like when your blood sugar dips. On the flip side, if you’ve avoided carbs for years and indulge in a slice of cake, you’ll likely feel like a sugar-charged toddler—complete with the energy spike and inevitable crash (and nap).
Metabolic flexibility helps you avoid these extremes by preparing your body to efficiently switch between energy sources. And while we’ll explore this in greater depth in future posts, it starts with depleting glycogen stores (your body’s short-term carbohydrate storage) and occasionally entering a low-carb or ketogenic state. Once your body gets comfortable burning fat for energy, you’ll be able to move between different eating patterns with ease. To be clear, I’m not advocating for a ketogenic or even a low-carb diet for extended periods. I’m advocating for putting your body in a state where it has the enzymes and “muscle memory” to flexibly use different energy pathways. If it sounds complex, stick with me. I promise that anyone can get there.
Let me be honest: transitioning your eating habits is often a tough process. I’ve been there, and it’s not always easy. But with a little training, you can create a body that’s not thrown off by skipping a meal, eating more carbs, or suddenly indulging in something sweet.
A small request: Life’s Too Short to always be strict
Life’s too short not to enjoy your favorite treats or share a meal with friends without worrying about calories or macros. Our approach? Aim to eat whole, nutrient-dense foods 80% of the time—think fruits, vegetables, lean proteins, and healthy fats. Then, let your hair down for the other 20%. That’s where the magic happens: birthday cake, pizza night, or an impromptu wine tasting. Enjoy it without guilt.
The 80/20 rule doesn’t just make life more enjoyable; it also makes healthy eating sustainable in the long run. And remember, balance isn’t about being perfect—it’s about finding what works for you.
Member-Only Section: My Go-To 50-Hour Schedule for Metabolic Flexibility
Over the last 15 years I’ve done just about every “nutritional plan” and “diet” under the sun to see how it worked and how it impacted my body. Whenever I need a “reset” to ensure I’m back in a flexibly metabolic state, I do the exact same thing. It only takes 50 hours and it’s actually enjoyable - and at the end of those 2 days, you’ll feel fantastic.