good morning guys and welcome back to my channel today i am going to be showing you a day of eating
and exercising for metabolic flexibility metabolic flexibility is the ability to switch between
burning fat and carbs for energy seamlessly this means that if you don't eat for several hours your
energy won't crash because your body will be able to tap into your stored fat and on the flip side
this means that your body is able to optimize the use of carbs for energy in certain situations such
as before a high intensity workout most people nowadays are not metabolically flexible because we
eat high carb diets we eat carbs at every meal we snack on carbs we're just eating them constantly
and because we are eating them all the time pretty much from the moment we wake up until we go to bed
this means we never fully allow our bodies stored carbs to deplete so then our body has
to switch to burning fat instead and when we don't allow our carb stores to deplete
and the use of fat then we lose this ability to some degree but the good news is there are
some things we can do to improve our metabolic flexibility and when we become more metabolically
flexible this generally coincides with better health increased energy weight loss muscle gain
and increased athletic performance now the way i have been measuring my metabolic flexibility and i
guess seeing if i am in a fat burning or a carb burning state is using this little device here
this is the lumen metabolism tracker and what it does well i'll show you fully in a second
but you breathe into it and it measures the level of co2 that's in your breath and this tells it
whether you're burning fat or carbs and this tool and app that go along with it can really
help you to reach your health and fitness goals and i'm going to show you how in this video today
so i'm just about to do my morning reading basically what you do is you follow the
prompts on the app they're going to tell you to breathe out and then breathe in through the
device and then they're going to give you your reading so i'll show you exactly how to do it
sometimes you only have to do one reading and sometimes you have to do two
so it's asking me to do another one
and now let's see what i got
i am in fat burning mode
so ideally in the mornings you want to be at a one or two burning fat and while we'll talk about
why you might want to be in a car burning mode later in this video but yeah so pretty happy with
that anyways i'm going to talk to you a bit later in this video about how you can use the lumen
around your meals and around your workouts to make sure you are fueling properly and to improve
metabolic flexibility so i will check in with you guys in a little bit um
all right i am just about to take my pre-meal reading and this is going to give me a baseline
so that when i measure again after eating i can see how the meal impacted my metabolism
now the lumen app will give you recommendations every day for how many macros you should consume
based on the activity you're going to be doing so right now i'm just going to be at home working and
a fat based meal and burning fat is going to be ideal because i want more consistent energy
but later today i plan on doing a hit workout i'm going to do some sprints on the rowing machine at
my gym and it can be beneficial to fill up your carb stores also known as your glycogen stores
before a high intensity workout like that but we will talk about that later
right now i'm just going to do my pre-meal reading and we'll see where i'm at
burning mostly fat it's been just about two hours since i had that meal
so i'm just about to do another measurement and see how that meal impacted me my guess is i'm
still gonna be in a fat burning state but yeah if i'm not i'm going to be a little surprised
oh yeah well i'm actually surprised it says i'm burning both carbs and fat so
yeah that was a pretty low carb meal but i have been kind of i guess just brushing around my
house i just had to carry something really heavy up the stairs so maybe that's done it yeah okay
well there we go that avocado had a few carbs in it obviously but other than that it could just
mean that my body is producing more glucose to fuel me where it's needed and nothing wrong with
that at all so i just did my pre-workout reading and it still says i am burning both fat and carbs
down here you can see some of the recommendations that lumen will give so it says
there's no need to fuel up but you can eat one carb serving for some extra energy if you like
why is feeling up optimal and it just explains it a little bit so it's really insightful depending
on when you take your measurement and what you're trying to do now i will say that i
haven't eaten a lot today so i might actually have a little something before my workout
i'm thinking some blueberries and yeah maybe just some blueberries and probably take these earrings
off before i go to the gym now ideally what's gonna happen is my glycogen stores are gonna be
full when i get to the gym i'm gonna do my workout and burn through those stores and
then when i test again after my workout i should be back into fat burning mode
okay i got back from my workout a little bit ago oh my god it is so hot out and i got so sweaty and
then i left the gym and it was hot out and i've just been like sticky and sweaty and now i have
the ac on in my house so starting to cool down not complaining at all i love the heat but just
if i look a little sticky that's why so i just did my after workout measurement so when you
take a measurement after you work out you want it to be 30 minutes after the exercise and as
anticipated i have shifted back into fat burn mode which is perfect i scored a two out of five and
like i said before that just means that my body is able to use the carbs when it needs to
and then switch back to burning fat when it needs to which is fantastic
but i will say that i am pretty hungry now and i might have a really early dinner like 4 30 because
yeah i'm pretty hungry so i was planning on making an orange chicken that i saw on the keto connect
website i will put the link to the recipe down below if you guys want to make the same but yeah
i'm gonna do that now so i have some diced chicken breast i'm going to coat it in this coconut flour
that is also just mixed with some salt and pepper then i'm going to make the sauce using some juice
from half an orange and then orange zest orange zest garlic and ginger and yeah just gonna top
with some spring onions and some sesame seeds what can i help you with uh you saw fly okay bye
now look i definitely did not nail the sauce it came out very dry i don't know i think just the
coconut flour kind of absorbed it all when i put it on top but i added some sesame oil and we're
good to go now if you guys want to use lumen to improve your metabolic flexibility i honestly
cannot recommend it enough the app has been a lot more useful than i thought it would be
especially for fueling my workouts the tips and recommendations in the app have also been
really insightful if you guys do want to check it out click the link in the description box
down below and i have a code for 40 off it's kait40 but it's only gonna work for the first
100 people to use it so make sure to head over there quickly if you want to get the discount
thank you guys for watching if you did enjoy this video you might also enjoy my video
on how to find your perfect fasting window you can check it out here if you want to catch up on
my most recent upload you can find it here and if you want to check out my keto and carnivore
diet coaching programs you can find them just below thanks guys i'll see you next time bye