June 2025

Metabolic Health

• Metabolism & Your Health
• Understanding Metabolic Syndrome
• Body Fat – The Good, The Bad & The Ugly
• What To Know About High Fructose Corn Syrup

Metabolism & Your Health

One way to increase health from the roots is to cultivate healthy cell function because cells are the foundation of tissues, organs, and systems.

To function well, cells need energy. Metabolism is the chemical process through which cells produce energy. The organelle (the tiny organ that lives inside the cell) that produces energy in cells is called mitochondria.

Most cells have more than one mitochondria in them. Organs with high energy needs, such as the brain, heart, and kidneys, have the largest number of mitochondria in their cells.

Some people consider the mitochondria the powerhouse of the cell, but I liken them to a steam engine.

How does it work?

Steam engines revolutionized how we traveled and manufactured goods in factories because they provided an efficient energy source. But all that doesn’t come without some work. You need to light the fire, keep it going, and clean the ashes every now and then. This is also true for the fires that produce energy in our cells.

The Kindling that starts the metabolic fire

Like anybody who has ever started a fire, you know you need kindling, small, dried wood sticks, and paper. To start the fire, the mitochondria need Kindling, such as vitamins and minerals.

Your body can’t produce sufficient energy if your diet doesn’t include all these vitamins and minerals.

Here are some of the vitamins and minerals needed for energy production with their food sources:

• Vitamin B1 – pork, lentils, beans, eggs, whole grain,
• Vitamin B2 – beef, pork, chicken, dairy products, green leaves
• Vitamin B3 – tuna, salmon, chicken, turkey, pork, beef, avocado
• Vitamin B5 – Avocado, beans, mushrooms, dairy products, organ meat
• Zinc – oysters, beef, chicken, pork, lamb, pumpkin seeds, spinach
• Magnesium – spinach, banana, avocado, legumes, salmon, brown rice
• Iron – spinach, chard, liver, seafood, chicken, lamb, beef, pork
• Copper – nuts and seeds, whole grains, leafy greens, organ meat
• CoQ10- found in organ meats, nuts and seeds, fatty fish, broccoli, cauliflower, and avocado.

A diet low in nutrients, especially B vitamins, can stop the process of energy production even before it starts.

The wood that feeds the metabolic fire

The body uses carbohydrates, proteins, and fats as the wood that feeds your metabolic fire. You need enough nutrients to feed your inner engine and the mitochondria to function properly. A nutrient-dense diet is essential for cell energy production. 

One sign of metabolic health is when your mitochondria are flexible, meaning they can use carbohydrates, protein, and fats with the same efficiency.

Even if you eat a nutrient-dense diet, it doesn’t always mean that all these nutrients reach your cells. You need enough stomach acid and a healthy gut to absorb nutrients.

The ashes

Like a steam engine, the body, too, produces ashes; we call them free radicals. Free radicals reduce energy production efficiency and create inflammation. 

Cleaning your cells of free radicals is as important as regularly cleaning the stove of a steam engine. Foods rich in antioxidants bind to free radicals and help remove them from the body. 

Three types of foods are antioxidants:

Foods rich in Polyphenols, compounds found in many vegetables and fruit, such as berries (blueberries, strawberries, raspberries), grapes, apples, oranges, and pomegranates. 

Veggies from the cruciferous botanical family, such as broccoli, cauliflower, brussels sprouts, and kale, are high in sulfur. This compound is essential for producing glutathione, the body’s most potent natural antioxidant.

Brazil nuts, wild-caught seafood, and organ meats (such as liver) are high in selenium. Selenium is a pivotal cofactor in recycling glutathione.

Another powerful antioxidant is CoQ10. I use Coq10 with clients who struggle with symptoms in high energy needs systems like the brain (migraines) and the heart (high cholesterol and triglycerides) to promote energy production and antioxidant action.  

The thermostat

Your thyroid gland regulates the intensity of your inner fire. 

Hypothyroidism happens when your thermostat is set on too low; your body doesn’t produce enough energy. You may experience fatigue, weight gain, dry, brittle hair and nails, dry skin, and increased sensitivity to cold. 

In hyperthyroidism, your inner stove burns too high. It eats lots of wood (nutrients), meaning you lose weight and feel hot, restless, and irritable.

 Many conditions can interfere with your body’s inner engine function. However, you can support your body’s energy production by providing your inner stove with a nutrient-dense diet, fostering a healthy digestive system, and ensuring the body removes free radicals. 

The human body developed for over six million years, and most of this time, the main worry was having enough “wood” to keep the fire going. Modern times, however, at least in the Western part of the world, pose the opposite problem; nowadays, we have an excess of “wood.” The body, still worried about lean times, tries to hold on to as much fuel as possible, which creates a storage problem.

More on the body’s storage issues next week, when I will write about metabolic syndrome.