Foods That Fuel Your Metabolism | Pilars to Metabolic Health + Low-Carb Recovery

The biggest hurdle to overcome when it comes to eating to support your health is separating fear-based, influencer-recommended, and fake-science diet information from the reality of what your physiology needs to function optimally.

When I learned how low-carb actually worked, by fueling stress metabolism, diminishing my body’s ability to utilize carbs as a fuel source, and driving down my thyroid function, I knew something was off. This eye-opening realization was life-changing and the most important step I took toward healing my metabolism effectively. In ways that support what healthy metabolism actually looks like: heaps of energy, sound sleep, optimal libido, and good poops. Not just once a week. Not every few days a month. But consistently. Most days, feeling vital, energized, with solid digestion.

Most people have one health goal: get lean. However, chiseled abs and a lean body aren’t actually healthy and fuel metabolic issues. When I learned to fuel my body with foods that actually produce more energy, I started to have more stamina for the things in life I love: hiking, farming, milking cows, and plunging into swimming holes.

Here’s to feeling more energized in our bodies. More vital. And to understanding how to get there by making food choices based on what your cells need to produce ample amounts of energy.

DIET FOUNDATIONS FOR METABOLIC HEALTH + LOW-CARB RECOVERY

1. Introduce carbs at a pace your body requests

For some people, this means going all in and not looking back. This was the approach my body needed when coming off low-carb—it soaked up glucose like a sponge, rapidly filling my liver and muscle glycogen stores. However, this doesn’t mean it will be the best approach for your body. Some people have strong reactions when reintroducing carbs into their diet — hives, itchy skin, digestive issues — but these are not signs that carbs are bad or should be avoided. These are signs that your metabolism isn’t yet equipped to handle large amounts of carbs. If this is your case, go slow: start by adding a piece of fruit with each meal, and gradually increase your intake of simple carbs by 10-20 grams per week until you reach 200-300g of carbs per day.

2. Simple carbs over complex carbs

The theme for restoring metabolic health and low-carb recovery is stress reduction. A low-stress diet in the kitchen. A diet that causes your gut the least amount of stress. A diet that drives down cortisol levels and encourages your body to learn how to utilize glucose as a fuel source once again. Complex carbs are very hard to break down. They require a lot of energy and adequate digestive enzymes. Because they require large amounts of energy to break down and assimilate, they can divert energy away from ATP energy production to the digestive process. Complex carbs are not inherently bad, nor do we need to keep them out of the diet forever. But they can be incredibly helpful to remove from the diet during the initial phases of healing. Reducing your intake of complex carbs will offer more energy available to your cells for energy production, take stress off the liver, encourage estrogen detox, and result in a higher conversion rate of thyroid hormone. Swapping simple carbs for complex carbs is an effective way to reduce digestive stress while providing your cells with quick, clean energy. This is also an effective way to improve thyroid function and overall metabolic health. I will discuss this topic in greater detail in the next module.

3. Restore glycogen

If you’ve been low-carb or struggle with a metabolic condition like diabetes or low thyroid, your liver and muscles struggle to store glycogen. Glycogen is how the body stores carbohydrates. When dietary carb intake is low, especially during sleep, the body mobilizes its glycogen stores to provide energy. Having adequate glycogen stores is a key way to keep the body out of stress metabolism and maintain stable blood sugar levels. The more robust your glycogen stores, the more balanced your blood sugar and the better your overall metabolic function. Because glycogen storage plays such a vital role in metabolic health, the diet will focus on foods that best support this process, including: honey, fruit, OJ, and dairy.

4. Calcium

Calcium is the most abundant mineral in our body. However, the modern diet is significantly low in calcium. This is due to the inaccurate health advice we’ve been given regarding dairy, the most bioavailable and generous source of dietary calcium: phlegm-producing, mucous-provoking, inflammatory, and it fuels cancer. This is the story we’re told about dairy. All of which are flat-out lies. Dairy is one of nature's most nourishing, regulating, and metabolically supportive foods. Its robust nutritional profile, including ample amounts of calcium, is necessary for bone health, helping one shift out of stress metabolism, reverse calcification issues, and regulate weight. For those who struggle with dairy. Don’t worry, I did too before I started my low-carb recovery. I will teach you how to navigate this throughout the course. I also discuss this in greater detail in the audio/video version of this post.

5. Phosphate + calcium

Most people eat a diet rich in phosphorus yet significantly lacking in calcium. If you’ve been low-carb, you’ve definitely been eating a high phosphorus diet. That’s okay, so was I. What the carnivore promoters fail to acknowledge is the importance of this ratio. When phosphorus dominates the diet, it not only means

calcium is deficient but also disrupts calcium absorption. Foods rich in dietary phosphorus include: meat, legumes, cereals (grain), and fish. When these elements dominate the diet, calcium levels plummet. This leads to bone issues, low thyroid, weight struggles, unstable blood sugar, calcification issues, and drives stress metabolism. For this reason, you’ll find that my dietary recommendations focus on a 1:1 ratio of phosphorus to calcium intake. Those who eat a phosphorus-rich diet also have a greater risk of all cause mortality. Just another reason to celebrate the reintroduction of dairy back into your diet!

~Heathar

Health & Wellness Disclaimer

The information, education, and nutritional guidance provided through Eat Heal Farm are intended to support your overall health and well-being. I am a nutrition professional and educator, but I am not a licensed medical doctor, and my services are not intended to diagnose, treat, cure, or prevent any disease or medical condition. The recommendations I provide are based on whole foods, lifestyle practices, and accurate nutritional science, and are designed to complement—not replace—the advice and care of your metabolically informed physician or metabolically informed healthcare provider. Every individual is unique. Improvement rates will vary, and you are encouraged to consult with your healthcare provider before making significant changes to your diet, supplements, medications, or lifestyle, particularly if you are pregnant, nursing, taking medications, or have a medical condition.