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1. Metabolism & Energy

 

 

Intro

 

Your metabolism drives how efficiently your body converts food into usable energy.

This section explains key markers that influence daily performance, vitality, and long-term metabolic patterns — in a clean, structured, science-informed format.

 

 

How we use these markers

 

We evaluate your markers using structured, science-based reference models to identify patterns and tendencies that may benefit from lifestyle adjustments.

The insights on this page are not medical diagnostics, but structured interpretations designed to support your everyday decisions around nutrition, movement, recovery, and overall well-being.

 

 

Core Markers

 

  • Glucose

  • HbA1c

  • Insulin

  • Triglycerides

  • Vitamin B12

  • Vitamin D

 

 

What These Markers Mean

 

Glucose

Shows how your body handles circulating sugar at the time of the blood draw.

Higher values can be associated with reduced glucose control or dietary patterns that overload short-term regulation. Interpretation always depends on context and follow-up values.

 

HbA1c

Reflects average glucose patterns over roughly three months.

Elevated values can be associated with increased metabolic strain over time and may warrant further discussion with your healthcare provider.

 

Insulin

Indicates how actively your body is working to keep blood sugar in range.

Higher insulin levels can be associated with reduced insulin sensitivity and increased workload on the regulatory system — especially when seen together with glucose and HbA1c trends.

 

Triglycerides

Show how your body handles and stores fats.

Elevated levels can be related to meal composition, alcohol intake, weight changes, or reduced metabolic flexibility.

 

Vitamin B12

Supports red blood cell formation, nerve function, and energy metabolism.

Low or low-normal levels can be associated with fatigue, reduced performance, or suboptimal dietary intake.

 

Vitamin D

Plays a role in immune function, bone health, and general metabolic balance.

Low levels are common and often linked to limited sun exposure or low dietary intake.

 

(Falls du weitere Marker aufführst, einfach im gleichen Stil ergänzen.)

 

 

Lifestyle Factors

 

Patterns in these markers can be influenced by:

 

  • Diet composition and timing

  • Overall calorie balance

  • Physical activity level

  • Sleep quality and rhythm

  • Stress load

  • Body composition

  • Supplementation habits

  • Alcohol consumption

 

Diese Faktoren erklären nicht allein einen Wert, können aber mit dazu beitragen, wie sich die Marker über die Zeit entwickeln.

 

 

Recommendations

 

Diet

 

  • Increase fiber-rich foods (vegetables, legumes, whole grains) to support more stable energy patterns.

  • Reduce added sugars and ultra-processed foods that can contribute to rapid glucose swings.

  • Prioritize protein at each meal to support satiety and more balanced blood sugar responses.

  • Include healthy fats (olive oil, nuts, seeds, fatty fish) as part of a balanced pattern.

 

Supplements

(General lifestyle support, not individual medical advice.)

 

  • Magnesium – often used to support muscle function, sleep quality, and general energy metabolism.

  • Omega-3 – may support lipid balance and inflammatory regulation.

  • Vitamin D – useful where sun exposure or intake appears low.

  • B-Complex – can support overall energy metabolism when intake is insufficient.

 

Suitability, dosing, and safety of any supplement depend on your personal situation and should be discussed with a healthcare professional.

 

Training & Movement

 

  • 3–4× weekly strength training to support muscle mass and metabolic resilience.

  • Daily light movement (e.g. 8k–10k steps) to keep circulation and energy use active.

  • Optional short higher-intensity sessions to support metabolic flexibility, if tolerated and appropriate for your fitness level.

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