Our metabolism is a real marvel - it determines how we obtain energy from our food, how our body reacts to exercise and how stress affects us. But not everyone's metabolism works in the same way: there are significant differences between men and women in particular. You can find out why this is the case and what you can learn from it here.
Your metabolism is unique - but it follows certain patterns
Women naturally have a slightly lower basal metabolic rate than men. This means that your body burns fewer calories at rest because muscle mass is often lower and fatty tissue plays a more important role. But this is not a disadvantage - on the contrary! Women can use fat more efficiently as an energy source, especially during sport. This makes them more enduring and resilient.
Sex-specific hormones and your metabolism - why oestrogen is more than just a hormone
Hormones are the secret conductors of your metabolism. They control how well you utilize nutrients, how much energy your body needs and where you store fat. Especially oestrogens play a key role, but here's where it gets exciting: there is not just "one" oestrogen, but three main types with different functions:
- Estradiol (E2) - The most important oestrogen in the fertile phase of life. It improves insulin sensitivity, protects the cardiovascular system and promotes muscle development.
- Estrone (E1) - Becomes the dominant oestrogen after the menopause. It is less active than estradiol, but continues to be involved in fat metabolism.
- Estriol (E3) - Occurs mainly during pregnancy and tends to have an anti-inflammatory effect.
Why insulin control is crucial in all phases of the cycle
Oestrogens and insulin are closely linked. Estradiol (E2) improves insulin sensitivitywhich means your body can efficiently convert sugar from the blood into energy. But this changes during your cycle:
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Follicular phase (first half of the cycle): Oestrogen increases and vimproves your insulin sensitivity. Your body can utilize carbohydrates better - a good time for intense workouts and carbohydrate-rich meals.
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Ovulation (middle of the cycle)The oestrogen level reaches its peak. Now you often feel particularly energeticbut your blood sugar can also fluctuate slightly. Pay attention to this, proteins and healthy fats and healthy fats.
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Luteal phase (second half of the cycle)Progesterone increases and can reduce insulin sensitivity. Your body now prefers to use fats as an energy source, so it makes sense to prioritize healthy fats, prioritize healthy fats and reduce fast carbohydrates.
- Menstruation: Energy levels are often lower, gentle forms of exercise such as yoga or walks are particularly good now. At the same time blood sugar is often unstablewhich is why a diet with stabilizing proteins and healthy fats helps.
🤔 What does this mean for you? By adapting your diet and training to your cycle, you can not only optimize your energy levels, but also avoid cravings and blood sugar fluctuations.
Practical tips for women: You can implement this immediately!
👉Use CGM data for personalized nutrition: With continuous glucose monitoring (CGM), you can see how your blood sugar reacts to different foods. This allows you to find out what is really good for your metabolism - especially during your cycle or during the menopause.
👉 Targeted use of exercise: Women benefit from a combination of moderate endurance training and strength training. Exercise is even more important in the second half of the cycle and after the menopause than before. This is the only way to build muscle, boost your metabolism and prevent osteoporosis.
👉 Actively manage stress: Women are often more sensitive to high cortisol levels, which can throw the metabolism out of balance. New routines that integrate regular meditation, breathing exercises or gentle exercise into everyday life help to effectively reduce stress.
👉 Prioritize sleep: Women in particular are more likely to suffer from the negative effects of a lack of sleep on blood sugar levels. Fixed routines, darkness in the evening and magnesium can help to improve the quality of sleep.
The male metabolism and the role of insulin
The metabolism of men is hormonally controlled differently to that of women. Testosterone is the dominant hormone and influences both muscle mass and the ability to use fat as an energy source.
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Testosterone and metabolism: It promotes muscle building and increases the basal metabolic rate, so that men burn more calories at rest than women. At the same time, it improves insulin sensitivitywhich means that sugar is absorbed more efficiently in muscle cells.
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Insulin and blood sugar: Men tend to have more stable insulin sensitivity than women, but excess sugar and processed carbohydrates can lead to insulin resistance here too.
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Metabolism in old age: With increasing age the testosterone level decreaseswhich leads to a slower metabolism, an increase in body fat and a reduced insulin sensitivity can result.
Practical tips for men
👉 Prioritize strength training: Muscle mass helps to improve insulin sensitivity and keep blood sugar levels stable.
👉 Protein-rich diet: A high-protein diet supports muscle building and prevents cravings.
👉 Avoid blood sugar spikes: Complex carbohydrates instead of sugar help to keep blood sugar levels stable and prevent insulin resistance.
👉 Support testosterone naturally: Healthy sleep, strength training and healthy fats (avocado, nuts, fish) can help optimize testosterone levels.
Conclusion: Your metabolism is your ally!
Your metabolism works for you - not against you. By learning to understand its signals and responding to your cycle and hormonal changes, you can sustainably improve your energy, well-being and long-term health.
Hello Inside supports you with personalized insights from your CGM data to help you make the best decisions for you. 💛
Sources:
Liebmann, Moritz, et al. "Estradiol (E2) improves glucose-stimulated insulin secretion and stabilizes GDM progression in a prediabetic mouse model." International Journal of Molecular Sciences 23.12 (2022): 6693.
Pitteloud, Nelly, et al. "Relationship between testosterone levels, insulin sensitivity, and mitochondrial function in men." Diabetes care 28.7 (2005): 1636-1642.
Shen, Minqian, Shiva PD Senthil Kumar, and Haifei Shi. "Estradiol regulates insulin signaling and inflammation in adipose tissue." Hormone molecular biology and clinical investigation 17.2 (2014): 99-107.
