Flexible Fit at Burning Fat

Flxible Fit at Burning Fat - a client example

In this blog, I'm going to explain why it’s important to regularly dip into your fat reserves. Doing so helps circulation, supports the recycling of damaged cells, and triggers deep repair in the body.

How This Blog Started

This post was inspired by a client—let’s call him Peter. He came to me with numbness in his leg. He also had type 2 diabetes and was taking medication (metformin). I was giving him reflexology and suggested he might also want to look at his diet.

You might wonder, “What does diet have to do with his back?”

In my previous career, I used to fix computers before training as a health professional. When a PC wouldn’t turn on, I wouldn’t assume it was dead—I would check the basics first: was it plugged in, were the cables working, was the power unit intact? Only then would I consider bigger faults.

I take the same approach with clients. With Peter, his MRI scan showed lumbar compression, but I also considered whether systemic inflammation—linked to diet—might be playing a role.

Peter’s Story

When I asked Peter if he’d be willing to look at his diet, he said he had no time. He then explained a few years ago he was following the NHS diabetes plan, which included meal replacement drinks. He was losing weight this way, but had to give it up and then put all the weight back on.

He said he was fine skipping an evening meal on that NHS plan, so I suggested that he does this. He had lost some weight on this routine but found he had leveled out at 81kg . So I suggested instead of porridge in the morning have a protein breakfast—such as eggs with sauerkraut.

Peter was worried about not having enough carbs for his sailing trips. I explained that a protein breakfast can actually improve performance: when carbs run low, the body naturally turns to fat reserves. This not only provides fuel but also helps clear out dead cells and recycle them.

He wasn’t fully convinced, so I explained the body’s hierarchy of fuel sources.

The Body’s Energy Hierarchy

Your body burns fuel in this order:

1.      Blood glucose (quick, immediate fuel)

2.      Glycogen in muscles and liver (stored glucose)

3.      Fat reserves (longer-term fuel)

4.      Protein (muscle breakdown—only in extreme conditions)

Let's look at each one in a little more detail:

1. Blood Sugar First

When you eat carbohydrates, blood sugar rises. If it becomes too high insulin helps shuttle glucose into muscles and the liver, where it’s stored as glycogen.

2. Glycogen Reserves

Glycogen acts like a short-term battery pack:

·         The liver keeps blood sugar steady between meals.

·         Muscles use glycogen during activity.

These stores run down with exercise or fasting.

3. Switching to Fat Burning

Once glucose and glycogen are low, the body turns to fat. Low insulin and higher levels of glucagon, adrenaline, and cortisol signal fat release.

Fat is broken into fatty acids for energy. The liver can also convert fat into ketones—an excellent brain fuel.

4. Protein as a Last Resort

If carbs and fats are both unavailable (such as in prolonged fasting or starvation), the body breaks down muscle protein to create glucose.

Why It’s Important to Burn Fat Regularly

1.      Metabolic flexibility – Training your body to switch between sugar and fat makes makes your body more resilient.

2.      Preventing insulin resistance – Constantly burning only glucose can lock the body in “sugar mode,” leading to metabolic issues.

3.      Weight regulation – Flexibility helps the body let go of fat more easily.

4.      Cellular housekeeping (autophagy) – Burning fat triggers recycling of old cells, boosts immunity, reduces inflammation, and slows aging.

5.      Stable energy and hormones – Fat burning smooths out energy crashes, supports mood, and helps focus.

Practical Strategies to Reach Fat-Burning Mode

1. Fasting

·         After 8–12 hours without food, liver glycogen drops and fat burning begins.

·         Try 14–16 hours overnight fasting, but still eat balanced meals during the day.

2. Exercise

·         Low/moderate cardio (walking, cycling, swimming) taps into fat stores once glycogen lowers. Exercising before breakfast is especially effective.

·         Strength training burns glycogen first but builds muscle, which boosts long-term fat-burning ability.

3. Carbohydrate Management

·        Reduce refined carbs to keep insulin low.

·        Include protein, vegetables and healthy fats to stay satisfied.

4. Hydration & Sleep

Poor sleep and dehydration raise stress hormones, which can block fat burning.

Putting It Into Practice

For Peter, this meant:

·         Switching porridge for a protein breakfast.

·         Saving carbs for later in the day before sailing.

·         Practicing adaptation on office days first, before applying it on sailing days to build his mental confidence.

Key Takeaways

·         Start with a protein breakfast.

·         Leave gaps between meals (drink only water).

·         Add exercise before breakfast.

·         Gradually extend fasting periods to 12–24 hours.

·         Look at your basic lifestyle and diet before assuming your body is “broken.”

·         Regular fat-burning supports anti-aging, immunity, and energy balance.

·         Go steady—excessive exercise can stress the body and inhibit fat burning. So where ever you are in your exercise program go steady and enjoy it!

Final Thoughts

Have you got something small you could change today?Would you like more guidance?

·         Re-read this blog

·         Watch the video on youtube

·         Check out my book The Jigsaw Method

·         Or book a free 20-minute consultation with me or get in touch by email or phone.

Train your body to be flexible at burning fat, and it will reward you with better mood, resilience, and vitality.