348: The Science of Metabolic Flexibility

348: The Science of Metabolic Flexibility

From Get Leaner & Live Longer by Nate Palmer

June 2, 2026 · 37 min

About this episode

This episode discusses how to enjoy carbohydrates while maintaining fat-loss progress and energy levels, featuring insights from Rachel Gregory and Robert Sikes.

Have you ever wondered how to enjoy your favorite carbohydrates without completely ruining your fat-loss progress or crashing your energy levels halfway through the day? This episode compiles previous interviews regarding how to fuel the body, burn fat, and use carbohydrates. Rachel Gregory shares her transition from keto to reintroducing carbohydrates to fuel training and performance. Robert Sikes explains how adherence to keto develops metabolic machinery. I share my framework on carb back-loading to manage glycogen stores. Consuming carbohydrates post-workout and at dinner keeps blood sugar from spiking, maintains fat adaptation, and shifts the body into a rest state. Keeping carbohydrates under 100 grams lets you utilize fat for energy during the day and use carbohydrates for recovery. Key takeaways Metabolic flexibility allows your body to burn fat for energy during low-impact activities and seamlessly switch to burning carbohydrates during workouts. Becoming fat-adapted typically requires a minimum of three to four weeks in a low-carbohydrate state. Reintroducing carbohydrates should be done slowly, prioritizing sources like potatoes, rice, and fruits over processed foods…

People in this episode

Host: Nate Palmer

Guests: Rachel Gregory, Robert Sikes

Topics covered

  • metabolic flexibility
  • carbohydrates
  • fat loss
  • keto diet
  • nutrition
  • performance

Keywords

  • metabolic flexibility
  • carb back-loading
  • fat adaptation
  • low-carbohydrate diet
  • post-workout nutrition

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