What does metabolism mean in physiological terms?
Metabolism is the sum of all chemical reactions within the body . Metabolism includes the digestion of food, its breakdown into nutrients, the assimilation of nutrients, and the production and storage of energy.
Basal metabolism, also called the basal metabolic rate, corresponds to the body's "incompressible" energy needs; that is, the minimum daily energy expenditure required for the body to survive . This varies from person to person, as our height, weight, age, sex, and thyroid activity are all taken into account in its calculation.
Metabolism operates without our conscious awareness. Its impact on health is fundamental. Serious diseases such as type 1 and type 2 diabetes can result from its dysfunction.
These dysfunctions can occur at certain times in life, accelerated by hormonal fluctuations. From menopause onwards, and especially after the age of 60, metabolism naturally slows down, promoting weight gain if one does not engage in sufficient physical activity.
A so-called "fast" metabolism burns calories very quickly, assimilates nutrients well, and produces energy necessary for good physical and mental health.
A slow metabolism tends to store fat and produce less energy. This can lead to feeling cold, persistent fatigue, difficulty concentrating, and digestive problems (bloating).
Focus on metabolic syndrome
Metabolic syndrome (characterized by excess abdominal fat, often referred to as "love handles" or "a belly") affects 15 to 21% of adults in France. This syndrome increases the risk of type 2 diabetes and cardiovascular disease. The average risk is seven times higher for type 2 diabetes and twice as high for cardiovascular disease. A belly is poison!
The mechanisms responsible for the development of metabolic syndrome involve numerous genetic and behavioral factors. It is often the result of a combination of lifestyle factors, an unsuitable diet, and insufficient physical activity. Dietary imbalances involve the quality of food (refined foods), an excess of simple sugars and animal proteins, for example. Metabolic syndrome develops in a context of insulin resistance, oxidative stress, and chronic inflammation.
Why do we store some of what we eat?
During our meals, we absorb different types of nutrients (carbohydrates, lipids, proteins), which are transformed during digestion in the intestines.
- Carbohydrates are transformed into glucose . They will be absorbed and then hydrolyzed in the digestive tract into glucose.
Glucose is used primarily as an energy substrate according to the body's needs (mainly used by nerve cells. They can only use glucose).
Approximately 30% of glucose is stored as glycogen in the liver and muscles. Glycogen stored in the liver is released according to the cells' energy needs. During fasting, for example, the body primarily draws energy from the glycogen stored in the liver.
The remainder will be transformed into fatty acids and triglycerides and stored in adipose tissue (our dear fat masses).
Lipids are transformed into fatty acids and glycerol . Lipids are hydrolyzed in the intestines. Adipocytes (fat cells) store the fatty acids. Glycerol returns to the blood to be used by the liver.
- Proteins are broken down into amino acids. Some amino acids leave the liver, enter the bloodstream and are taken up by the muscles.
Excess protein is converted into carbohydrates and lipids and then stored as an energy reserve.
Nerd section: glycolysis
When we ingest carbohydrates (for example, an apple), a reaction called "glycolysis" takes place. This reaction occurs in all cells, unlike the reactions of lipids and proteins which only occur in cells capable of oxidation (presence of oxygen).
Glucose is the only energy substrate that can be used by all cells (including nerve cells). The intestinal lining, for example, can only use glucose as an energy substrate. Some tissues are glucose-dependent. The body must ensure that a certain level of glucose is maintained in the blood. This level is called "blood glucose."
The link between hormones and metabolism:
Insulin is a hormone produced in the pancreas. It plays an important role in directing nutrients between the liver, adipose tissue, and muscles. In these tissues, insulin increases glucose utilization and promotes its storage as energy. Its action is essential in regulating blood glucose levels (blood sugars).
Important clarification: Insulin's role is not to lower blood sugar. Insulin's role is to regulate the flow of glucose into and out of the liver, muscles, and adipose tissue .
The drop in blood glucose is simply a consequence of the action of insulin on the uptake and production of glucose.
During meals : When we eat, there is a significant influx of glucose. The body will produce an "insulin spike." This insulin spike allows glucose to be stored as glycogen in the liver (primarily). Following this insulin spike, the blood glucose level decreases and regulates itself.
Between meals : the liver (which has stored glucose in the form of glycogen following the insulin spike secreted during the meal) will release glucose according to the body's needs (=Glycogenolysis).
If the fasting period is prolonged, the liver is able to synthesize glucose from amino acids (proteins), which explains the muscle loss during prolonged fasts.
How to maintain a good metabolism?
1/ Nourish your body properly
A healthy diet supports the proper functioning of organs such as the liver and pancreas. It should be varied, based on (fresh) plants rich in fiber and micronutrients: broccoli, cabbage, garlic, turmeric, black radish, rosemary, berries…
To support the thyroid, consider foods rich in iodine such as sardines and other sea fish, crustaceans, shellfish, seaweed, beans, nuts, bananas and avocados.
2/ Controlled blood sugar
It is essential to limit daily sugar intake, especially refined sugars, and to avoid processed foods as much as possible. They disrupt hormonal function and the proper regulation of blood sugar.
A fast metabolism tends to quickly release insulin (storage hormone) to reduce sugar levels after absorption.
A slow metabolism can lead to insulin resistance. Tissues no longer respond well to insulin, and blood sugar levels are poorly regulated. This creates a favorable environment for prediabetes, a precursor to type 2 diabetes.
3/ The right balance
Restrictive diets are notorious for the yo-yo effect. When the body is deprived of the calories it normally relies on, it instinctively diverts energy from the muscles to prioritize vital organs. The result: a slower metabolism and, eventually, weight gain, or even problems like diabetes.
We recommend: a healthy, long-term dietary adjustment. Start by identifying your "Beauty Foods"—the foods you love to eat that make you feel good and more beautiful!
Your “Beauty Foods” are unique (they belong only to you). They satisfy your mind, nourish your body and your beauty. They bring you pleasure.
Think “positive”, always put more “beauty foods” on your plate — and don’t get hung up on “bad foods” or forbidden foods to avoid.
4/ Good muscle mass
Muscles are the most efficient at burning calories, both during physical activity and at rest. Fitness, strength training, core exercises, Pilates… We aim for sports that help build deep muscle and maintain this muscle mass every day through regular physical activity.
5/ Mental balance
Stress has a significant impact on the quality of our sleep and therefore on our metabolism. That's why we can only recommend prioritizing restful, restorative sleep, limiting sources of anxiety, and compensating for them with calming activities: watercolor painting, yoga, meditation, and moments of silence.
6/ Efficient thermogenesis
Thermogenesis refers to the body's ability to regulate its temperature in response to ambient temperature (for example, by warming up or cooling down through sweating). Some foods are more thermogenic than others, meaning they require more energy to digest, such as green tea, caffeine, and chili peppers. It's worth noting that protein plays a key role in thermogenesis, with 30 to 40% being converted into heat, compared to 5 to 8% for carbohydrates and 2 to 3% for fats. Whether plant-based or animal-based, it's recommended to include protein in every meal, especially breakfast and lunch.
7/ A one-off detox
To naturally boost your metabolism, a detox cleanse during the off-season is particularly beneficial. This involves cutting back on stimulants (alcohol, coffee, sugars, etc.) and relying on the power of plants, such as those found in the "We Want a Detox Booster" blend. : draining artichoke which promotes the activity of the liver, kidneys and intestinal tract, birch which smooths digestion, milk thistle which protects and heals the liver and pro-digestion chicory.
Allies for slow metabolisms:
We want a flat stomach like a Naiad : purifying ampoules of extracts of traditional French plants (artichoke, fennel, mint, birch sap) which act in synergy, restore intestinal well-being and boost slow metabolisms.
Nubio's Bone Broth : slowly simmered with Label Rouge ingredients, it is easy to digest and rich in protein. In addition to its comforting taste, very low in salt and fat, this collagen-rich broth soothes and improves skin elasticity and digestive comfort.
