Quick answer: Metabolism is how your body turns food into energy. Your cells make ATP, the energy currency, from carbohydrates, fats and protein through glycolysis, the Krebs cycle and the electron transport chain in mitochondria. An anti-inflammatory diet supplies the vitamins and minerals these steps rely on and helps keep blood sugar steady for more even energy.
Key takeaways
Steady blood sugar, good insulin sensitivity and the ability to switch between fuels all support stable energy.
Cells turn food into ATP through glycolysis, the Krebs cycle and the electron transport chain inside the mitochondria.
Mitochondrial function tends to decline with age, and nutrient-dense food, movement and sleep may help protect it.
A healthy metabolism
Steady blood sugar, healthy insulin sensitivity and flexible fuel use all support energy. See metabolism and longevity.
Energy production
Cells break down glucose (glycolysis), feed the products into the Krebs cycle, and generate most ATP in mitochondria through the electron transport chain.
Nutrients involved
Carbohydrates
Supply glucose; fiber slows absorption for steadier energy.
Fats
Fatty acids are broken down by beta-oxidation into fuel. Saturated and unsaturated fats both provide energy; unsaturated fats also support cell membranes.
Proteins
Mainly build tissue but can be used for energy when needed.
Vitamins and minerals
B vitamins, magnesium, iron, CoQ10 and others are essential helpers in ATP production.
Healthy aging lens
Mitochondrial function declines with age. Nutrient-dense food, movement and sleep may help protect it. See mitochondrial health.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
What the research shows
Lifestyle change has a large effect on metabolic health. In the Diabetes Prevention Program trial reported by Knowler and colleagues in 2002, 3,234 adults with elevated blood sugar were assigned to a placebo, metformin, or a lifestyle program aiming for 7% weight loss and 150 minutes of activity a week. Over about 2.8 years, the lifestyle program lowered new cases of type 2 diabetes by 58% compared with placebo, nearly twice the 31% reduction with metformin. The participants were at high risk, so results may differ in people with normal blood sugar.
No single macronutrient ratio wins for everyone. In the DIETFITS randomized trial by Gardner and colleagues, 609 adults aged 18 to 50 with overweight or obesity followed either a healthy low-fat or a healthy low-carbohydrate diet for 12 months, both emphasizing whole, minimally processed foods. Average weight loss was 5.3 kg on low-fat and 6.0 kg on low-carb, a difference that was not statistically significant, and neither genetics nor insulin response predicted who did better on which diet. About 79% of participants finished the trial. The lesson is that food quality and a pattern you can sustain matter more than the exact split of protein, fat and carbs.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Could my fatigue be related to blood sugar or metabolic health, and how would we check?
Which food changes might help my energy stay steadier through the day?
Could my meal timing be affecting my energy levels?
Would any labs help us understand my metabolism and energy better?
Frequently asked questions
How does diet affect energy?
Steady blood sugar and enough nutrients support even energy.
What is ATP?
The energy currency of cells.
Which nutrients help energy production?
B vitamins, magnesium, iron and others.
Does an anti-inflammatory diet boost metabolism?
It supports healthy metabolic function rather than “boosting” it.
Sources
- Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med 2002. PMID: 11832527. https://pubmed.ncbi.nlm.nih.gov/11832527/
- Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA 2018. PMID: 29466592. https://pubmed.ncbi.nlm.nih.gov/29466592/
- Nolfi-Donegan D, Braganza A, Shiva S. Mitochondrial electron transport chain: Oxidative phosphorylation, oxidant production, and methods of measurement. Redox Biol 2020. PMID: 32811789. https://pmc.ncbi.nlm.nih.gov/articles/PMC7767752/
- Tardy AL, et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients 2020. PMID: 31963141. https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/
- Sun N, Youle RJ, Finkel T. The Mitochondrial Basis of Aging. Mol Cell 2016. PMID: 26942670. https://pmc.ncbi.nlm.nih.gov/articles/PMC4779179/
- MedlinePlus: Nutrition
- MedlinePlus: Vitamins
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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