Metabolizing fat or the body using fat as energy source requires some understanding of how it works which will help us understand what we can do to improve our fat utilization efficiency.
Process of Fat Metabolism
Fat Catabolism
Complete fat metabolism comes in 3 phases. First is catabolism or breakdown of fat. Second is transporting to organelle called mitochondria. Then third mitochondria converting to ATP (adenosine triphosphate) or energy, carbon dioxide and water. When these 3 phases were met then the fat metabolism is successful.
Fat cell or triglyceride consists of two parts, glycerol, and 3 fatty acids. These two gets broken down by enzyme called hormone sensitive lipase (HSL). This enzyme is signaled to be secreted by several hormones such as adrenaline, growth hormones(testosterone), and thyroid hormones to name the few.
This breakdown signaling can be done by few methods. One method is exercise. This exercise can be weight training, walking, running, hiking, playing sports and so on. Seems like when exercise intensity is somewhat challenging is better. Another factor is through consumption of caffeine and capsaicin. Caffeine can find in coffee, tea, pre-workout, energy drinks and so on. Capsaicin is in chili or certain types of spices. One of the popular fat loss methods is fasted walking in the morning with coffee. If you were to practice this method, go easy on the walking pace and keeping duration around 20 minutes. This walking should be easy pace to not overstress the body, which may promote retaining of the fat rather than breakdown when overstressed.
Fat Transport to Mitochondria
Transporting catabolized fat to mitochondria is done by amino acid called carnitine. Even when the body breaks down fat but not able to transport into mitochondria the fat metabolism cannot be successful. Our body do produce carnitine; however, amount of secretion seems to decrease as we age. You can get carnitine from animal protein or through supplementing.
Fat Convert to Energy
After transported into mitochondria, next step is converting fatty acid into energy or ATP. Think of ATP as currency to our body. By converting food source to ATP, our body can function. For this process to happen substances such as Co Enzyme Q10 and iron are required. Through this process fatty acid is converted into ATP (energy), CO2, and water. Our body does create Co-Enzyme Q10, however, like carnitine we tend to slow down the process of making it as we age. You can get Co-Enzyme Q 10 through food sources such as meat, fish, spinach, broccoli and so on. You may also supplement as need it.
5 Habits to Improve Fat Metabolism
I hope you got the vague idea of how fat metabolism work. Then the question is what daily habits can we do to improve fat metabolism.
Sleep
First habit that will help fat metabolism is sleep. It is important to be sleeping at least 7 hours. Sleeping less than 7 hours is known to lower the sex hormone, cognitive dysfunction, cardiovascular abnormality, increase the chance of injury, and decrease in immune system.
Work on creating sleep schedule and stick to it. Lowering room temperature to 65F can also help promote sleepiness. Lastly, shut off cellphone, laptop, tablets, etc. at least an hour prior to your bedtime.
Zone 2 Training
Zone 2 training is lower intensity training where primary focus is to train the mitochondria to be efficient in fat metabolism. Definition of zone 2 is your highest metabolic work that you can sustain while keeping the lactate level low (below 2 mmol/L). Biochemically, when exercising, our body use glucose, fatty acids, and oxygen and go through chemical process. This process is also known as mitochondrial respiration because majority of the chemical process to create energy is done within the mitochondria. While in zone 2, the fat utilization is generally higher than the glucose. As the lactate level increases, this shows that more glucose is being utilized as energy.
Example would be using brisk walk that you can feel you are exercising but still can have conversation on the phone or with walking partner. At this level of intensity, the mitochondria will primarily be using fat as fuel. Duration can be anywhere from 20 – 60 minutes. The most important thing is to keep the intensity level where you can have a conversation. If the physical exertion is increased, then the intensity may need to be lowered. Frequency can be 3-6 days per week depending on your stress level.
Method can be walking, biking, can use elliptical or Stairmasters but can be challenging to keep yourself in zone 2.
Remember, it is not about how much calories you are burning but what energy source you are using and efficiency of the training.
Strength Training
Strength training can help build muscles which means you can increase number of mitochondria. For this process to happen you should be working on both building strength by lifting heavier weight with 4-6 reps and improve muscular endurance by using lighter weight but higher repetitions from 10-15 reps per exercise.
To focus on fat metabolism, keep the strength training frequency to 2-3 time per week.
Supplements
Supplementing can be helpful if you are on specific diet, such as low carb, low fat, intermittent fasting, vegan and so on. Reason is there is a high chance that you are malnourished due to the restricted diet, which can potentially slow down your metabolic functions along with your overall health. However, depending on your current condition these diets may need to be followed for the time being.
Some of the useful supplements are protein, essential amino acids, multivitamins, multi-minerals, fish oil, and vitamin D. For fat metabolism alone, you will need carnitine, CoQ10, vitamin D, and iron. B vitamins can also help improve your metabolic health.
If you are on medications consult with your doctor to make sure it does not interfere with the medications.
Hydration
Water is required in fat metabolism. Without water no fat metabolism. Start your day with 20oz. of water upon awakening. You can also drink water during meal time.
It is also important to mix some of your water intake with electrolyte to help water absorption. There are plenty of powdered form of electrolyte so choose the flavor that you like. Only warning is stay away from electrolyte with sugar or artificial sweetener. You will be more thirsty and may change your blood pH level which may slow down your fat metabolism.
Kota Shimada
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