The Truth About Metabolic Flexibility

By Team Dolce Staff · Updated on June 2, 2025

🔑 Key Takeaways

• If your metabolism feels “broken,” you’re not crazy—just misinformed.
• Most people have a dysregulated or inflexible metabolism, not a damaged one.
• The fix? Whole food nutrition, consistent timing, resistance training, and quality sleep.
• The Dolce Diet helps repair metabolic health with food-first, science-backed strategies that actually work.

🔥 The Problem: Why You Feel Like Your Metabolism Is Broken

You eat less, move more, and try every diet—but your body fights back.

You’re tired, bloated, cold, moody, gaining weight even though you’re trying harder than ever.

It’s not all in your head. These are real signs of metabolic dysregulation.

“You don’t need a new workout. You need to repair your metabolism so your body actually wants to burn fat again.” – Coach Mike Dolce

⚙️ What Is Metabolic Flexibility?

Metabolic flexibility is your body’s ability to switch between burning carbs and fat efficiently.

A healthy metabolism knows when to use:

• 🍚 Carbs (during training, high-stress, or refeed meals)
• 🥑 Fats (during rest, sleep, and fasting states)

When this system is broken, your body gets stuck—unable to tap into stored fat OR use incoming fuel. That’s when fat gain, inflammation, and burnout show up.

🔬 Science-Backed Signs of a Dysregulated Metabolism

• Constant fatigue despite 7–8 hours of sleep
• Weight gain despite low-calorie diets
• Cold hands and feet
• Irregular periods or hormonal symptoms
• Brain fog and poor memory
• Increased belly fat
• Plateaued fat loss even with training

These signs often follow years of crash dieting, yo-yo eating, overtraining, and low-nutrient food.

💪 How To Fix Your Metabolism (The Dolce Method)

The answer isn’t starvation. It’s restoring balance so your metabolism trusts you again.

1. Eat Whole Foods Every 2–4 Hours

Your metabolism is driven by consistency. The Dolce Diet delivers 4–5 structured meals daily, rich in:

• 🥩 Lean proteins (chicken, bison, eggs, grass-fed beef)
• 🍚 Smart carbs (oats, sweet potatoes, quinoa)
• 🥑 Healthy fats (avocados, olive oil, seeds)
• 🥦 Fiber-rich veggies (broccoli, greens, asparagus)

2. Add Strategic Resistance Training + Walking

Muscle is metabolic currency. You must train to build and preserve lean mass.

We recommend:

• 3–4x per week of resistance-based training (like our Jacked & Stacked or Body Armour plans)
• Daily 20–30 minute walks (low stress, high impact on blood sugar and fat use)

3. Sleep Like It’s Your Job

Sleep is where the magic happens. Deep sleep restores insulin sensitivity, thyroid function, and stress hormone balance.

👉 Aim for 7–9 hours in a cold, dark room with no screens before bed.

4. Refeed Intelligently

Once your body is stabilized, strategic refeed meals help restore hormone balance (especially leptin and ghrelin).

These are built into our 3 Weeks to Shredded and Living Lean bundles—you won’t need to guess.

📈 The Metabolic Reset Timeline

Metabolic repair is a process, but results come fast with the right structure:

• Week 1–2: Energy returns, bloating drops, appetite stabilizes
• Week 3–4: Body comp improves, strength climbs, sleep deepens
• Weeks 5+: Fat loss becomes automatic, hunger is intuitive, stress is lower

🚨 Don’t Wait for a Diagnosis

Many people wait until they’re burned out, inflamed, and on meds before they “take metabolism seriously.” You don’t have to go that far.

Start now. Start with food. Start with a system that works.

💥 Ready to Fix Your Metabolism for Good?

✅ Join thousands already restoring their metabolic health with our Shredded + Lean Bundle—the most complete system for fat loss and hormone repair.

Start Your Reset Today →

🧠 Want to Talk to a Real Coach?

You can book a 1-on-1 call with Coach Mike and finally get answers, clarity, and momentum.

Book Your Call Now →

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“I don’t have the time! I’m working! I’ll look like an idiot doing pushups in pantyhose and heels! What if my boss walks by?”

First, she should admire your determination! Second, we understand that exercising at your desk could make you feel a little self-conscious. That’s why these 5 simple exercises will keep your lean muscle-making activity under your co-workers’ radar! And you can just say you’re strengthening your typing prowess! Grrr!
What you’ll need: Two lightweight dumbbells (which can be stashed in your filing cabinet when not in use.) No dumbbells right now? No problem! Grab a couple 16 or 24 oz water bottles and let’s do this!

1) ZOTTMAN CURLS

DO 3 SETS OF 12. KEEP YOUR BUTT IN YOUR CHAIR AND YOUR BACK FLAT AGAINST THAT CHAIR.

2) TWO-ARM BENT-OVER DUMBBELL ROWS

DO 3 SETS OF 12.  REAR STAYS PLANTED IN YOUR SEAT, FEET PARKED AT 90-DEGREES ON THE GROUND IN FRONT OF YOU, BEND AT THE WAIST, BACK STRAIGHT AND ROW!

3) NINETY-NINES

DO 1 SET OF 99.  SAME AS THE ZOTTMAN CURLS IN #1, KEEP YOUR HIND QUARTERS FIRMLY IN YOUR CHAIR AND YOUR BACK GLUED TO THE BACK OF YOUR SEAT.

4) OVERHEAD SHOULDER TRICEPS EXTENSION

2 SETS OF 10, EACH ARM. SIT UPRIGHT IN YOUR CHAIR AND CRANK THESE OUT! GREAT TO DO IF YOUR OFFICE LIGHTS ARE LOW SO NO ONE CAN SEE YOUR DUMBBELL POPPING UP OVER THE TOP OF YOUR CUBICLE WALL. AND IF THEY DO SEE, WHO CARES! YOU’RE GETTING YOUR BUFF ON!

5) DRAG CURLS

3 SETS OF 12. BACK UPRIGHT AND PRESSED INTO THE BACK OF YOUR CHAIR, FEET ON THE FLOOR, KNEES AT 90 DEGREES IN FRONT OF YOU. IF YOU WERE STANDING THE DUMBBELLS WOULD BE LOWERED TO THE FRONT OF YOUR THIGHS. IN OUR SNEAKY, SEATED CASE, WE’LL LOWER THEM TO JUST OUTSIDE OF OUR THIGHS AND THEN SLOWLY DRAAAAAG THEM BACK UP.

For more exercise videos, check out The Dolce Diet YouTube Channel! 

DOLCE LIFESTYLE:
10 Foods That Can Help Build Muscle

by Samantha Coogan, MS, RDN, LD

1. Olive Oil
The monounsaturated fatty acids help joints stay lubricated and aid in the prevention of muscle breakdown. Remember not to cook with olive oil, but to use it as a dressing due to its low smoke point.
2. Sunflower Seeds (shelled)
These little guys provide an impressive 25 grams of protein per 100 gram serving.
3. Eggs
Packed with vitamin D, protein and fat, these little power pellets are essential for gaining muscle. Remember, eggs are considered the “gold standard” in protein quality.
4. Coffee
Some studies have shown that coffee can actually help ease muscle pain and increases performance if consumed prior to your workout. Higher intensity equals higher results, so if you want to ramp up your routine, try a shot of espresso pre-workout to get you moving.
5. Grass-Fed Beef
The grass-fed variety tends to have higher levels of conjugated linoleic acid (CLA) – a fatty acid that acts an antioxidant and has been linked to lowering body fat.
6. Quinoa
A great carb source that is also a complete protein. This is essentially the bodybuilder’s perfect carb.
7. Broccoli
The vitamin C content is responsible for collagen growth and repair, a key component in muscle tissue. We can also include spinach here as well for its vitamin C content.
8. Free-Range Turkey
A fantastic source of protein and glutamine – an amino acid responsible for protein synthesis.
9. Red Peppers
Again, high vitamin C content and often a better choice than their green counterparts.
10. Water
How else are we going to rehydrate those muscles? One of the primary components of muscle tissue is water at about 75%.

DOLCE APPROVED: SUPER BOWL SNACKS
These tasty game-day snacks will hit the spot without bogging you down.

VEGGIE TRAY WITH DOLCE MINT TZATZIKI DIP

Cut up your favorite vegetables and serve them with this classic Greek dipping sauce.
INGREDIENTS
-2 (8 ounce) containers plain Greek yogurt (Vegan option: Use soy yogurt)
-2 cucumbers – diced small
-1 tablespoon olive oil
-1/2 lemon, juiced
-sea salt and pepper (to taste)
-1 tablespoon chopped fresh mint leaves
-3 cloves garlic, chopped small
DIRECTIONS
-Combine all ingredients well.
-Cover and refrigerate for at least one hour.
-Serve cold with favorite fresh, chopped veggies or pita chips!

DOLCE LETTUCE-WRAPPED TURKEY BURGERS

These burgers are delicious and sure to be a big hit on game day!
INGREDIENTS
½ lb. lean ground turkey
¼ cup oat bran or buckwheat (Gluten-free option)
1 whole egg
2 cloves garlic, chopped
1 Tsp. Worcestershire or teriyaki sauce
1 dash each of sea salt, pepper and oregano
4 large Romaine lettuce leave per burger
OPTIONAL TOPPINGS
Sliced tomato
Dill pickle slices
Avocado slices
Cheese
Ketchup
Mustard
 DIRECTIONS
-Lightly coat pan with grapeseed oil and set on low to medium heat
-In a large bowl, combine everything except toppings and mix well
-Shape into 4-5 palm-sized patties
-Place patties in pan and flatten with spatula
-Grill, covered, over indirect medium heat for 4-6 minutes or until meat is no longer pink inside.
-Remove from heat and place burger on large lettuce leaves, adding toppings before wrapping the burger completely.
Makes 4-5 palm-sized burgers

SEA-SALTED BLUE CHIPS WITH DOLCE FRESH SALSA 

Grab your favorite chips and pair with this fresh  salsa! A great go-to snack for any gathering!
INGREDIENTS
-3 medium tomatoes, chopped
-1/2 red onion, finely diced
-2 small cloves of garlic, minced
-1 lime, juiced
-1/2 cup chopped cilantro
-Salt and pepper to taste
-A few sprinkles of oregano
-Optional: 1 jalapeño chili pepper, diced
DIRECTIONS
-Combine all of the ingredients in a bowl.
-Taste, and season to your liking.
-Refrigerate for an hour and serve with your favorite sea-salted pita chips or tortilla chips!
Makes about 4 cups

DOLCE BAKED KALE CHIPS

These kale chips are not only tasty but boast a very high nutritional value! Potato chips, who?
INGREDIENTS
-1 head of kale
-Drizzle of grapeseed oil
-Sprinkle of sea-salt
-Optional: Dash of low-sodium soy sauce
 DIRECTIONS
-Turn on oven to 350 degrees F (175 degrees C).
-Line a cookie sheet or baking pan with parchment paper.
-Wash kale thoroughly and tear it into bite-sized pieces, removing leaves from the thick stems.
-Pat leaves dry with paper towels or use a salad spinner.
-Place leaves on cookie sheet and drizzle with grapeseed oil.
-Sprinkle with a little sea salt. (Optional: Instead of sea salt, brush on a little low-sodium soy sauce.)
-Bake until crispy. Edges should be brown. (About 12-15 minutes)

DOLCE DIET LIFESTYLE:
Top 3 Lower Ab Exercises

by Samantha Coogan, MS, RDN, LD

The lower abs are one of the harder areas to target. Combine that with where visceral fat loves to reside, and getting that all-over chiseled look becomes a little more difficult. It’s a bit easier to target the upper abs, just sitting up in bed will engage them, but the lower ones are more stubborn. Here are our top 3 exercises for lower abs. Remember, you are always tapping into your core through weight training and other bodyweight exercises. It all builds on top of itself if you just stick with it.

V-Ups

• Start on your back with legs extended, knees together, toes pointed, arms overhead, fingers pointed.
• Lift shoulders off the floor, and use your abs to lift your thighs off the floor, making a V shape.
• Squeezing abs again, slowly lower down to starting position.
• Repeat for 3 sets of 10.

Flutter Kicks

• Starting on your back, with your hands placed underneath you at the small of your back, and shoulders off the floor, lift your legs slightly off the ground (the higher your legs, the easier it is).
• Now kick your legs up and down in small, alternating kicks, keeping your toes pointed.
• Each leg counts as a rep. Repeat for 200 total reps.

Hollow Rocks

• Starting on your back, get yourself into the same V position as above but hold it.
• The more extended your body is, the more difficult it is. For beginners, raise your legs to almost perpendicular to the floor, but still keep your shoulders off the ground. You want to be in a position where your back isn’t rounded.
• Once in your desired position, gently rock back and forth on your back (definitely use a yoga mat to prevent a burn on your lower back/spine/tailbone).
• You should really feel a lot of core engagement on this one, especially when trying to keep your body rocking.
• Rock for 20 seconds. Repeat for 4 more sets.

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DOLCE LIFESTYLE:
6 Habits Preventing You from Gaining Muscle

by Samantha Coogan, MS, RDN, LD

Not Eating Enough

You need to eat big to get big. If you restrict your calories too much, you could cause your body to become catabolic and start to break down muscle tissue, the exact opposite of what we want! Strive to get in quality nutrition several times a day. Remember, the more we feed our bodies, the harder our metabolism has to work to burn it off. Just stick to whole foods with adequate protein and carbs (about 1g/lb. of bodyweight and 2-3g/lb. of bodyweight, respectively).

Too Much Cardio

If you do cardio for longer than an hour, you can cause your body to break down muscle and block anabolic hormones from being produced. Just keep your cardio sessions short and at a higher intensity.

Doing Too Many Single-Joint Movements

Try doing more compound movements that will recruit more muscle fibers at one time. Movements like pushups, squats, deadlifts, dips, strict press, etc. will target multiple muscle groups. Isolated movements don’t activate as much growth hormone as compound movements, nor do they burn as many calories.

Overtraining

You may not be allowing your body enough time to recover. The body needs about 48 hours for muscle fibers to repair properly. So not only is your post-workout nutrition important, but allowing your muscles to take a break is extremely important as well. Try not to work out the same muscle groups two days in a row.

Not Getting Enough Sleep

A lack of sleep increases cortisol levels, which can breakdown muscle tissue. When you get at least 7 hours, adequate melatonin is produced, which fights off free-radical damage to the trained muscles.

Not Challenging Yourself

Once you’ve mastered 10 reps at a certain weight in one set, bump it up to 12 or 15 reps. Keep challenging yourself and your muscles. You won’t see any progress if you keep doing the same thing day in and day out.

DOLCE DIET LIFESTYLE:
4 Best Moves for Sculpted Shoulders

by Samantha Coogan, MS, RDN, LD

These movements are great for sculpting Gladiator-like shoulders, and will also help improve your posture. Most of these movements can be done with either a dumbbell or kettlebell, whatever is available to you. If you’ve never used a kettlebell, ask a trainer for a brief tutorial to prevent injury, otherwise stick with the dumbbells.

Dumbbell (or kettlebell) Shoulder Press

• Sit upright on a bench with your back firmly against the pad, keeping your core tight and feet firmly planted to the floor.
• Bring the dumbbells up to shoulder height, raise them out to the side, and press overhead, keeping the dumbbells separate at the top of the movement.
• Slowly lower until your triceps are slightly below parallel. Hold for 1 second at the bottom and repeat.
• Make sure to keep your shoulders back at all times which will help with overall posture
Try this: Do it standing to increase the difficulty and core engagement.

Dumbbell (or kettlebell) Snatch

• Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width apart.
• Engage your core, explode upwards, and powerfully pull the weight up and overhead (the movement should look like a one-arm high pull into a powerful punch up towards the ceiling.
• Keep a strong back and maintain posture.
• Hold 1s at the top and slowly return down to start. Immediately repeat with the other arm. These are typically most effective when done in an alternating pattern since it needs to return to the floor each rep anyway
Try this: Pause at the bottom for 1s to avoid using momentum.

Dumbbell (or kettlebell) Push Press

*This movement allows you to use a slightly heavier weight since you are using momentum to get the weight overhead.
• Stand tall with two dumbbells over your shoulders. Hold them with a neutral grip (palms facing in).
• Dip down slightly, explode up, and press the dumbbells directly overhead.
• Hold for 1s at the top and lower the weights back down to your shoulders, keeping your core tight throughout.
Try this: More advanced athletes can “cycle” these by dipping as they “catch” the dumbbells back to their shoulders and explode right into the next rep.

Barbell Clean & Press, Push Press or Push Jerk (depending on ability level)

*A push jerk typically requires more technique and skill and allows for greater weight overhead, whereas, the press and push press can be muscled through. It all depends on your goals, muscles you want to target, whether you’d rather have more eccentric-type training, or if you’re looking to improve technique.
• Stand tall with a loaded barbell on your thighs. Tighten your core, dip down slightly, shrug and powerfully pull (without bending your arms too early) the barbell up on to your collarbone (this is a hang clean). If doing the clean properly, in the dip-shrug portion, you should look like an archangel.
• Once at the shoulders in the front rack position, with elbows slightly forward, explosively press the barbell overhead. If push pressing or jerking, you may dip before pressing the bar overhead.
• Hold for 1s, slowly lower the bar back to your collarbone, and then drop it down to your thighs.
• Complete each clean & press in one fluid motion with a slight pause to catch at the collarbone in the front rack position.
Try this: More advanced athletes can start from the ground and either perform a power clean or squat clean to incorporate the whole body.
*I love this move because it also targets the traps (since you shrug and pull) and the upper back muscles, along with the core to maintain position.

DOLCE LIFESTYLE:
3 AB-solutely Simple Core Exercises

by Samantha Coogan, MS, RDN, LD

With the flow of the holiday season, our midsections may have taken a toll. Now, of course to shed fat around the midsection, you’ll need to do more fat-burning types of movements along with a touch of cardio. Remember, that when we work a muscle group, we cause hypertrophy (muscle growth), which means more crunches won’t make your abs visible, it will simply make those muscles grow. You’ll be building them underneath, but that fat layer will need to be minimized in order to see them. So along with your regular strength training and cardio sessions, try out these ab defining movements to maximize on all the hard work you’ve already put in.

Side Plank

• Start by lying on one side with elbow directly under shoulder and legs stacked on top of each other.
• Place opposite hand on hip.
• Engage abs and lift hips off the floor until you are balancing on your forearm and feet (body should be diagonal).
• Hold for 45 seconds to 1 minute (if you can’t hold it straight through, work up to a total of 45 seconds to 1 minute in the plank position).
• Repeat on the other side, and complete 2 more sets each side.

Walkout from Push-Up

• Start in a push-up position with hands approximately 2 inches from the shoulders.
• Walk your hands out as far as possible, then walk them back.
• Repeat for 3 sets of 10-15 reps.

The Roll Up

• Start lying on the floor on your back.
• Raise your arms up straight so that they are perpendicular to the floor.
• Now sit up into an upright position, keeping arms straight (they should now be stretched out in front of you parallel to the floor.
• Roll back down to starting position.
• Repeat for 3 sets of 10 reps.

DOLCE DIET LIFESTYLE:
The Benefits of Raw Cacao

by Samantha Coogan, MS, RDN, LD

We love cacao, not just for the holidays, but as a healthy way to treat yourself (in moderation of course). Cacao, or dark chocolate, is typically raw, fermented and then dried. This process helps to retain as many nutrients as possible. And the only difference between nibs and powder is that the fat has been pressed out of the powder. So feel free to use both in your desserts, just make sure it’s organic.
Here are some of the benefits of this delectable, Dolce-Approved topping. (And remember its cacao, NOT cocoa, which is processed, refined and holds little nutritional value.)

Chromium
• Helps regulate blood sugar
• Regulates liver detoxification
Coumarin
• Natural blood thinner and can help with blood pressure regulation
• Helps suppress appetite
Magnesium
• Protects the heart and cardiovascular system
• Helps to relax the muscles and improve peristalsis, which improves digestion
• Beneficial for bone health
• There’s enough magnesium in cacao to cure an acute deficiency
Anandamide
• This is a hormone that is naturally produced after exercise, and helps us feel good and satisfied
• This is found naturally in cacao
One of the richest sources of antioxidants
• Helps reduce your risk for cancer and fights off free radical damage
• Acts as a natural anti-inflammatory
• Packed with potassium, selenium, and B vitamins
• Contains over 300 compounds

DOLCE DIET LIFESTYLE:
8 Snacks to Keep You Energized While Gift Shopping

by Samantha Coogan, MS, RDN, LD

Go! Go! Go! 25 Days till Christmas! Long lines and crowds can sometimes delay getting home for that next meal. So here are 8 great snacks to satisfy you on the go!

1. Roasted Chickpeas from The Dolce Diet Living Lean Cookbook

Chickpeas contain healthy protein, fiber, vitamins and minerals. They are super easy to throw into a Ziploc baggie or small Tupperware.

2. Grapes & Nuts

A handful each of grapes and nuts go great together! Grapes have a high nutrient content, and play an important role in ensuring a healthy and active life. Nuts contain both protein and fiber, which help boost energy and then keep it stable.

3. Trail Mix

1/4 cup cashews/almonds + ¼ cup raisins/dried cranberries (Nuts: Because, well, see above. And cranberries are great for their antioxidants, which work hard to flush out the harmful toxins which suppress the immune system. Going with the raisins? Great! Scientists say that raisins can help power the body when exercising (I mean shopping!) just as well as expensive sports nutrients bars.

4. 1 apple + 2 tbsp. almond butter

Try cutting the apple before leaving and sprinkling with lemon juice to delay browning – precut apples are much easier to eat on the go. Apples are an excellent source of fiber (so keep the skin on), and almond butter is filled with protein, non-heme iron and healthy fats!

5. Natural Protein Balls

Makes 30 balls
Ingredients
• 1/2 cup almonds
• 1 can chickpeas, rinsed and drained
• 3/4 cup natural peanut butter
• 1/4 cup honey
• 1/2 tsp.vanilla
• 1/4-1/2 cup dark chocolate chips (optional)
Directions
• Line a tray that will fit in your freezer with parchment paper. Set aside.
• In a food processor, crush almonds until they are a fine crumb.
• Add chickpeas and process until they are fully broken down. Next, add the peanut butter, honey, and vanilla and process until you have a smooth mixture.
• Remove blade from the processor and stir in the chocolate chips, if using.
• Roll the mixture into small balls and place on your tray. Continue until you use all the mixture; you should have 30 balls.
• Freeze for at least 20 minutes before serving.

6. Avocado + walnuts

Both avocado and walnuts are optimal sources of Omega-3 fatty acids, which are responsible for helping to fight off inflammation

7. Berries & Greek yogurt

Berries are excellent sources of fiber with some of the highest fiber content of all fruits. Greek yogurt is an ideal source of protein due to its carb-to-protein ratio (in this case it’s 1:2 which you don’t see very often). Most nonfat, plain varieties have 7g of carbs and 18g of protein, on average, in a 1 cup serving. Remember, pairing carbs with protein is ideal for optimal blood sugar control.

8. No Bake Protein Peanut Butter Bars

Makes 16 bars
Ingredients
• 1.5 cups oats
• 1/2 cup natural peanut butter
• 4 scoops “The Dolce Whey Protein Isolate”
• 1/2 cup of water or unsweetened almond milk
• Stevia, to taste
• 1 tsp. vanilla extract
• 1 tsp Himalayan salt
Directions
• Line a 8×8 baking dish with wax or parchment paper
• Mix all ingredients by hand in a medium size mixing bowl
• Press mixture down into dish, using a spatula to flatten
• Freeze for approximately 30 minutes.
• Cut into 16 bar and refrigerate.