February 8, 2018

Sir Philip Randle of Oxford University coined the term “metabolic flexibility” in 1963, when he discovered that vascular tissue could switch back and forth between lipid and carbohydrate metabolism.

In other words, your body can run off either higher percentages of carbohydrates or fat.


Why is this important?

From a general health perspective, switching between fuel sources keeps overall weight constant versus the dramatic ups and downs on the scale. For example, If you’re metabolically flexible, when you eat a high-fat meal, the body is able to easily burn the fat rather than storing it and causing weight gain. In the reverse, when you eat a high carbohydrate meal, your body can burn the glucose rather than it staying in your bloodstream and increasing your blood glucose level. Metabolic flexibility means yo...

December 8, 2017

One of my new favorite root vegetables is celery root (or celeriac). It looks like a softball with the mumps!

Interestingly enough, it isn't actually the root of celery, but simply a relative. Although it does in fact, have a refreshing flavor that's similar to celery. But unlike the crunchy stalks, celery root has a starchy, creamy white flesh underneath its knobby, brownish skin. Cooking brings out celery root’s sweetness and this versatile veggie can be roasted, baked, boiled and mashed or used in soups and stews. It can even be grated raw and tossed into salads and slaws. 

Pair this root vegetable with a protein for a quick and easy metabolically efficient meal. A great combination would be a piece of baked fish with a cup of these celery root fries and you have a 1:1 ratio (CHO:PRO). Throw in a sa...

August 14, 2017

When discussing Metabolic Efficiency Training (MET) the term "fat burning" is used frequently as the focus on MET is on nutrition. The term "fat burning" used in Metabolic Efficiency Training is in reference to the fat loss process, but the question, "where does the fat go when we lose it?," seems like a basic question we should all know the answer to. So, I asked a few folks and the answers went something like this:

- Hmmm....?

- Well......?

- I don't know

- Poo

- Sweat

- you burn it up as energy

- It doesn't go anywhere

Some people think fat is converted into energy or heat, while others think the fat is somehow excreted or goes nowhere. Essentially no one I asked knew the answer!

So what is the basic science behind fat loss and where the heck does it go when we lose it?

The chemical formula for human fat...

July 28, 2017

Week 4: 
Susie McCrea update after one month of implementing metabolic efficiency training. Recreational exerciser with the goal of losing body fat and reversing upward weight gain trend

Week 4 of implementing Metabolic Efficiency™ Training:

Weight loss: 15 pounds

Waist Measurement: 3 inch reduction 

In Part 3 of this Case Study, we review the client's progress at the 4 week mark. This consultation review is done remotely. Quantitative results show a 3.5 pound weight loss trend per week and a 3 inch reduction to waist measurement. 

To lose this excess abdominal fat in particular, the client has been avoiding refined carbohydrates, whole grains and strategically wrapping additional natural carbohydrate intake around energy expenditure (exercise).

The waist size is a good...

July 7, 2017

Week 2:
Metabolic Efficiency Assessment Report review with Susie McCrea. Recreational exerciser with the goal of losing body fat and reversing upward weight gain trend.

Eleven days after Incremental Metabolic Efficiency™ Assessment:

Weight loss: 10 pounds

Waist Measurement: 2 inch reduction 

In Part 1 of this Case Study the client’s goals were reviewed and her dietary habits and food frequency were detailed in a three-day food record. From there, an incremental metabolic efficiency assessment was preformed on the treadmill.

Assessment #1 Outcome: Metabolic Efficiency Point (MEP) was achieved at a 21:30 min/mile pace with a heart rate of 99bpm. Developmental training zones were established as all zones below MEP. See chart below for detail. 

Based on the full assessment results nutritiona...

June 27, 2017

Week 1:
Performing her first Metabolic Efficiency Assessment on the treadmill is my client Susie McCrea. A recreational exerciser with the goal of losing body fat and reversing her upward trend in weight gain.

What is a Metabolic Efficiency™ Assessment?

The Metabolic Efficiency™ Assessment looks at variables that are beneficial for validating a clients current nutrition plan relative to their health and performance goals.

The exercise test is incremental in nature and performed in a fasted state. The client is wearing headgear, a nose clip and heart rate monitor, while breathing into a mouthpiece that is connected to a metabolic cart via tubing. This is a sub-maximal exercise session of which the client may or may not reach threshold intensity. This is NOT a VO2 max test! The intensities a...

June 26, 2017

Only three ingredients, plenty of protein and no blood sugar spike.

This metabolically efficient (1:1 ratio) breakfast recipe is easy to make and will power you up for the day in only 15 minutes of time from start to finish. They also travel well, just wrap them up in some wax paper and you are good to go... out the door if necessary.

Prep time is 5 minutes and cooking time is 10 minutes. Here's how to make them:


- 1.5 cup blanched almond flour (I use Bob's Red Mill brand)

- 3 large eggs

- 1 medium ripe banana

- 1 teaspoon baking powder


- In a blender (or food processor), blend banana and 1 egg until there are no large lumps

- Pour mixture in a medium size bowl and whisk in the other 2 eggs

- Whisk in the almond flour and baking powder until smooth

- Heat frying pan to medium...

June 18, 2017

First in a series, which will follow the interviewer (Susie McCrea) through the metabolic efficiency process. This interview introduces loosely metabolic efficiency and how Caroline Kavanagh became a Metabolic Efficiency Training Specialist.

In this interview, Caroline explains some of the basics of Metabolic Efficiency™ Training. She is extremely knowledgeable and passionate about what she does and how she helps others achieve their goals. There will be future interviews with Caroline and videos of Susie McCrea going through the process of being tested, following the Metabolic Efficiency™ way of eating (stabilizing blood sugar), and reporting on the results! 

Caroline Kavanagh is the founder of InsideOut and a high performing athlete since her early teens. 

After a long career of working in the fast-pace...

December 4, 2016

Our bodies are always signaling us about many aspects of health and fitness, and fat-burning is one of them.

The scientific way of precisely measuring metabolic efficiency is through respiratory exchange ratio (RER), which gives percentages of how much fat and sugar (carbohydrates) you’re burning at any given time. This would be the best way to evaluate your metabolism. Performing the metabolic efficiency test reveals, fat- and carbohydrate-burning at various heart rates while pace or wattage are simultaneously being measured. This is done by wearing a mask while exercising, breathe is captured and then measured through a metabolic analyzer.

From this point forward, fat-burning progress can then be monitored through regular re-testing. 

If your interested in overall health, longevity and increas...

August 24, 2015



REALIZING THE TRUTH: not all fats are created equal! Our bodies need fat but more specifically, healthy fats. The ones below pack a lot of punch. 




The benefits of avocados are so numerous that they’re one of the healthiest fruits you can consume. They’re rich in monounsaturated fats, which raise levels of good cholesterol while lowering the bad — talk about a double-whammy. Avocados are also packed with the benefits of vitamin E, which help prevent free radical damage, boosts immunity and acts as an anti-aging nutrient for your skin.


Plus, it’s chock-full of healthy protein; in fact, it has more than any other fruit. For pregnant women, avocado is also one of the great folate foods, as this vitamin can help reduce the risk of birth defects.

Use it to cook with by adding avocado oil into your...

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