Metabolism test: How well is your metabolism really functioning?

Do you feel like you wake up exhausted in the morning, even though you've had enough sleep? Or that your craving for chocolate hits in the afternoon, even if you've eaten well? Or that your energy just isn't enough to get through the day? Then it's worth taking a closer look at your metabolism. Because it determines how well your body extracts energy from food, how it regenerates, and how well it manages the available energy throughout the day.

The good news: Your metabolism is not a rigid system. Small, targeted adjustments in everyday life can already bring noticeable changes.

Optimize metabolism – the foundation for our well-being

Many associate metabolism with weight management. However, our metabolism does much more. In reality, our metabolism is a network of metabolic processes and organs (liver, adipose tissue, intestine), which communicate closely with each other. If one part is under pressure, the entire system changes, often gradually, without us initially noticing anything.

An optimally functioning metabolism ensures that energy is sufficiently available, our organs and muscles work efficiently, and regeneration occurs optimally at night. Problems arise when this energy management becomes unbalanced: irregular meals (the body does not receive important nutrients at the right time), unbalanced nutrient combinations (important nutrients are missing), lack of exercise (metabolism is not stimulated), sleep deficits (metabolism cannot regulate), or persistent stress (requires high energy demand) lead to energy not being efficiently available. The consequences are fatigue, cravings, digestive problems, and the feeling of constantly losing performance—although one has "actually eaten and slept enough."

Research shows: Even small, targeted adjustments in everyday life can stabilize the system. For you, this means noticeable advantages: more energy throughout the day, a more stable digestion, less cravings, and a restful sleep.

The 5-point program for your metabolism

Your metabolism check-up shows where you currently stand. And this is exactly where our easy-to-implement 5-point program begins, to get your metabolism back on track.

1. Metabolism needs nutrients

Many people think that how much energy we have primarily depends on the duration of sleep. In fact, our energy level also depends on our metabolism: It controls when and how nutrients are converted into energy and how the energy is distributed in the body. Thus, energy is only produced when the metabolism receives the right nutrients and can convert them optimally.

Which are they?

• Complex carbohydrates

• Fat

• Proteins

• Micronutrients

Therefore applies:

• Balanced meals distributed throughout the day

• pay attention to sufficient micronutrients

• Prefer to eat carbohydrates in the first half of the day

Not to be underestimated: Also an optimal digestion and a healthy gut are crucial. Only when nutrients are properly absorbed can the body generate energy, form hormones, and regenerate. Digestive problems or an unbalanced gut flora slow down the metabolism.

2. Why insulin also helps regulate metabolism

Insulin is a central regulator for our metabolism. Constantly high or greatly fluctuating insulin levels block fat burning, disrupt energy utilization, and burden organs like the liver and pancreas.

Who keeps insulin stable ensures that the metabolism runs smoothly: Energy from sugar and fat is used optimally, fat deposits shrink, inflammation remains low – and the body stays efficient and vital.

How to support your blood sugar:

• Start your day best with a hearty breakfast rich in protein and micronutrients.

• Pay attention to regular meals with protein, healthy fats, and complex carbohydrates (fiber) that keep you full longer.

• Protein-rich instead of sugar-rich snacks

• Don't eat anything after 8 p.m.

3. Yes, the belly fat should go away

Visceral abdominal fat is one of the biggest challenges for our metabolism and the liver. This highly active tissue continuously interferes with metabolism. Its location is particularly critical: This fat is located deep in the abdominal cavity between the organs and constantly releases fatty acids and inflammatory messengers. Through the portal vein, these substances reach the liver directly and unfiltered – the central control organ for our sugar and fat metabolism. For the liver, this means a significant burden. It cannot fully cope with the constant flooding of free fatty acids. It begins to store these fats, which gradually leads to a fatty liver develops – often long before symptoms become noticeable.

At the same time, the inflammatory signals from the belly fat impair insulin action in the liver. As a result, it produces more glucose, responds poorly to insulin, and forces the body to release more insulin – a central mechanism of the insulin resistance.

Too much belly fat puts the body in a state where fats are burned less efficiently, sugar is stored more quickly, and inflammatory processes are intensified.

Anyone who wants to strengthen their metabolism and relieve the liver particularly benefits from measures that reduce visceral belly fat.

This is what you can do:

• 2-3x per week strength training

• Reduce sugar and heavily processed carbohydrates

• Intermittent fasting (e.g., 16:8)

• Endurance at moderate intensity (e.g., brisk walking 30–45 min daily)

• Drastically reduce or avoid alcohol

4. Regularity – the underestimated metabolism boost

Our metabolism works best when the body follows a reliable rhythm. Regular meals, periods of activity and rest indicate when energy should be supplied, when stored, and when repair processes should be activated. Sleep and a stable day-night rhythm are also crucial: Many metabolic processes run at full speed at night, from hormone production to cell repair, and those who constantly wake up and get little sleep interrupt these.  
Skipping meals or providing nutrients at unsuitable times, eating too late, or getting too little sleep disrupts this balance. The consequence: fatigue, concentration problems, cravings, and a less efficient metabolism.

What helps the metabolism:

• Regular, balanced meals containing protein, healthy fats, and fiber

• a long fasting period at night (at least 12 hours) to regulate blood sugar levels

• Short movement breaks during the day, walks in the fresh air, or light workouts

• Regular sleep times

5. Don't forget exercise and strength training

Movement is one of the strongest impulses to keep the metabolism going. Each muscle contraction acts like an energy signal to the entire body. The muscles absorb, especially during and after movement, glucose from the blood like a sponge, which helps to utilize excess sugar from the bloodstream.

At the same time, more active muscles also mean more mitochondria – the small power plants that produce our energy. More of them means: a more active metabolism, more energy, and a better ability to regulate stress.

Also inflammatory processes and visceral belly fat can be reduced through regular exercise.

The best: It requires for that no intensive sports programs. Even daily everyday movements – walking, climbing stairs, moderate activity – have a noticeable effect.

Every movement counts:

• Everyday movement: stairs instead of the elevator, walking to work, shopping by bike, and a walk per day

• Train muscles (2-3x/week): Strength training, climbing, Pilates, etc.

• Increase the pulse (at least once a week): Through endurance or strength endurance training like running, cycling, soccer, Zumba, etc.

Conclusion: Metabolism reacts strongly to our lifestyle

Metabolic problems do not always have the same origin. The true causes often lie in various lifestyle factors and organs — which dominate is individual. Finding this out now helps to counteract specifically and to start where it is most effective.

Small changes in everyday life can noticeably improve metabolic processes - for more energy, health, and well-being in everyday life.