Basic Metabolism & Energy Production

Metabolism = all the reactions that convert nutrients into usable energy

Your body takes carbohydrates, proteins, and fats and turns them into ATP (adenosine triphosphate), the body's cellular currency of energy.

Metabolism includes:

• breaking down nutrients (catabolism)
• building needed molecules (anabolism)
• producing energy
• storing or burning fuel depending on needs

ATP is the molecule your cells use to perform work such as:

• thinking
• digestion
• moving your muscles
• cell repair
• hormone production
• detoxification

Without ATP—nothing happens. It’s the spark of life.

Energy production basically happens in 3 main stages:

1. Breakdown of food into basic molecules
2. Conversion into fuel inside the cell
3. ATP produced inside mitochondria

Carbs → glucose

Fat → fatty acids

Protein → amino acids

These then enter metabolic pathways such as:

• Glycolysis
• Krebs Cycle
• Electron Transport Chain

All roads lead to ATP.

Mitochondria are tiny engines inside your cells.

They:

• turn the food you eat into ATP
• protect you from oxidative stress
• control lifespan of cells
• influence inflammation
• affect energy and fatigue

Healthy mitochondria = healthy metabolism.

Your body can make energy from all macronutrients, depending on:

• metabolic health
• hormones
• stress
• activity level
• blood sugar balance

Carbs → quick fuel

Fats → long-lasting steady fuel

Protein → last resort fuel (NOT ideal)

This means your body can smoothly switch between burning:

• glucose (carbs)
• fatty acids (fat)

When metabolic flexibility is low, people experience:

• fatigue
• cravings
• energy crashes
• stubborn weight
• blood sugar swings

Your metabolism depends heavily on:

• insulin
• cortisol
• thyroid hormones
• leptin
• glucagon
• sex hormones

These either:

✔ store fuel

✔ burn fuel

✔ block fuel usage

✔ increase energy

✔ decrease energy

Metabolic rate and energy production depend on:

• thyroid function
• nutrient availability
• sleep quality
• stress
• mitochondrial health
• exercise
• blood sugar stability
• inflammation
• gut microbiome
• hydration

Your cells need vitamins + minerals to produce energy:

Key metabolic nutrients include:

• B vitamins
• Magnesium
• Iron
• CoQ10
• Copper
• Zinc
• Selenium
• Vitamin C
• Omega-3 fatty acids

Deficiencies = poor energy production.

When metabolism slows, inflammation rises.

When inflammation rises, metabolism slows.

It’s a feedback loop.

Supporting energy is also supporting:

• immune health
• anti-aging
• detox
• brain function
• hormones

• fatigue
• cold hands/feet
• hair thinning
• slow digestion
• weight gain
• loss of energy after eating
• trouble waking up
• brain fog
• depression
• low stamina

Lifestyle matters more than calories.

Key metabolic supports:

• balanced meals
• adequate protein
• omega-3 fats
• resistance training
• stable blood sugar
• nutrient density
• sunlight
• sleep hygiene
• stress reduction
• hydration
• reducing toxins

Metabolism is not about weight loss—it's about energy and cellular health.

Healthy metabolism = more ATP, better healing, better brain function, and better hormone balance.