What if fatigue, skin problems, and energy crashes had less to do with discipline – and more with biology?
You can flip the switch toward greater well-being. It is time to rethink healthy nutrition today.
Why healthy nutrition must be viewed differently today
After intense periods like Christmas or other holidays, many people report similar symptoms:
fatigue, weight gain, digestive problems, skin blemishes, blood sugar fluctuations.
These symptoms are not exceptions, but indicators of a metabolism that has fallen out of balance.
In parallel, research is increasingly focusing on terms like insulin resistance, metabolic diseases, and mitochondrial energy efficiency. Insulin resistance is now considered one of the central causes of modern diseases – including type 2 diabetes, obesity, cardiovascular diseases, and Alzheimer's.
Healthy nutrition is therefore not a question of ideology, but of biochemistry.
Insulin resistance – the silent cause of modern diseases
Insulin is a vital hormone. It transports glucose from the blood into the cells, where it is used as energy. However, if this system is permanently overloaded – for instance by a continuously high intake of sugar and quickly available carbohydrates – the cells lose their sensitivity.
Insulin resistance develops.
Typical consequences are:
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permanently elevated blood sugar levels
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increased fat storage
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chronic inflammatory processes
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disturbed energy production in the mitochondria
These processes affect not only weight or energy levels – but also the skin, hormonal system, and regeneration. Skin is not an isolated organ. It reacts sensitively to inflammation, insulin spikes, and oxidative stress.
Besides the composition of the food, the timing of food intake also plays a decisive role for insulin levels. Our metabolism follows a circadian rhythm that is strongly controlled by natural daylight.
Studies show that insulin sensitivity is significantly higher during the day – especially in the morning and early afternoon – than in the evening. Eating during daylight, ideally while spending time outdoors, supports this natural regulation.
In the evening, however, when light stimuli decrease and the body switches to regeneration, insulin levels rise much more sharply in response to the same meal. Late eating can therefore place an additional burden on metabolic balance.
For a stable metabolism, this means: eat when it is light – and give the body rest in the evening.
In a controlled human study, people with type 2 diabetes spent significantly more time in the normal blood sugar range and showed more stable glucose values under natural daylight than under artificial lighting, even with identical meals and lifestyle habits. - Harmsen, J., Habets, I., Biancolin, A. D., et al. (2026). Natural daylight during office hours improves glucose control and whole-body substrate metabolism.
Leptin, insulin & metabolic clarity
However, insulin does not act in isolation. It works in close interaction with other hormonal regulation systems – especially with the hormone leptin.
Insulin and leptin are two central hormones that control the body's energy balance – albeit on different levels.
Insulin regulates blood sugar in the short term and reacts directly to food intake.
Leptin, on the other hand, acts in the long term. It signals to the brain whether sufficient energy is available, regulates satiety, and plays an important role in regeneration and nocturnal recovery.
Chronically elevated insulin levels can disrupt this finely tuned interaction. They:
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inhibit leptin action in the brain
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promote the development of leptin resistance
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keep the body permanently in “energy intake mode”
This explains why factors like:
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late eating
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frequent snacks
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lack of meal breaks
can throw the metabolism off track in the long term – even with an overall moderate calorie intake.
Metabolism & brain – an often overlooked connection
The brain also depends on a stable energy supply. In research, Alzheimer's is increasingly being discussed as a form of insulin resistance in the brain – often referred to as “type 3 diabetes.”
These findings underscore how central metabolic health is for long-term clarity, concentration, and neurological stability.
“Alzheimer’s disease may represent a form of diabetes that selectively involves the brain.” - Suzanne M. de la Monte
The new food pyramid – progress with limitations
The revised food pyramid from the USA shows that a rethink is taking place. Positive aspects include the greater emphasis on:
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proteins
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healthy fats
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high-quality animal-based foods
These nutrients ensure stable blood sugar levels, satiety, and a constant energy supply.
Vegetables and fruit remain part of the pyramid but should be consumed consciously and individually. Fruit in particular now contains high amounts of fructose and is the exception rather than the basis when insulin resistance is already present.
Whole grain and cereal products continue to be viewed critically, as they trigger strong insulin reactions and burden digestion and metabolism due to gluten and other plant proteins.
Fat, bile, and digestion – a central physiological key
It is known in research that tumor tissue often shows an altered, locally acidic environment, which is accompanied by disturbed cellular energy and chronic inflammation. Functioning digestion, stable metabolic processes, and good regulation of the acid-base balance at the digestive level are therefore important foundations for metabolic health.
Fat stimulates the secretion of bile via the hormone cholecystokinin (CCK). Bile is alkaline (basic) and essential for:
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fat digestion
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the absorption of fat-soluble vitamins (A, D, E, K)
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the neutralization of the acidic chyme from the stomach
Without sufficient fat intake – for example in a very low-fat or purely plant-based diet – this regulation does not occur. Raw food without fat, in particular, can therefore promote fermentation processes, bloating, and irritation.
“Postprandial gallbladder contraction is mainly regulated by cholecystokinin (CCK)… The pure fat meal caused the highest CCK release and maximal gallbladder contraction compared to mixed and fat-free meals.” - Froehlich F., Gonvers J.-J., et al. (1995)
In clinical practice, it is also increasingly emphasized that many modern diseases are related less to calorie quantities than to hormonal dysregulation.
Dr. Guillermo Navarrete, known as Nutrillermo, a physician, educator, and communicator of complex content, points out in this context that insulin plays a central role in the development of metabolic imbalances. In his work, he repeatedly emphasizes that stable blood sugar and insulin levels are a fundamental prerequisite for long-term health – regardless of the specific form of diet.
Why ketogenic nutrition makes metabolic sense
The ketogenic diet drastically reduces carbohydrates and uses fat as the primary energy source. The body begins to produce ketone bodies – a very efficient form of energy for the brain and muscles.
Typical effects are:
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stable blood sugar levels
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low insulin secretion
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constant energy
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reduced inflammatory stimuli
Keto is not a short-term trend, but an evolutionarily known metabolic state. For many people, it can be a tool to relieve the metabolism in the long term, stabilize it, and reactivate it efficiently in the long run.
Paleo & Carnivore – a brief classification
The Paleo diet is based on evolutionary dietary patterns featuring meat, fish, eggs, vegetables, and healthy fats.
The Carnivore diet is a highly restricted, purely animal-based form of nutrition used particularly in cases of severe inflammatory processes, autoimmune diseases, chronic gut problems, or pronounced insulin resistance.
By completely eliminating plant irritants, gluten, lectins, and fermentable carbohydrates, the digestive system can settle in many cases. At the same time, meat provides a high density of bioavailable nutrients such as amino acids, iron, zinc, vitamin B12, and choline – without relevant insulin load.
Due to the severe restriction, this approach should be individual and supervised.
Both approaches create a low insulin load and offer high nutrient density.
Vegan nutrition – a sober look
Veganism is often ethically motivated. Biologically, however, it entails potential challenges:
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possible deficiencies in vitamin B12, iron, zinc, DHA, choline, and carnitine
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high fiber load with bloating and irritable bowel symptoms
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low fat intake with reduced bile secretion
The human digestive system is not primarily designed for large quantities of unprocessed plant food without fat.
Especially in cases of existing inflammatory processes or sensitive digestion, a permanently high burden of hard-to-digest plant components can further destabilize the local gut environment.
Quality over quantity – why organic is decisive
It is not just what we eat, but also the quality, that influences the metabolism. Conventional foods can contain residues of pesticides, hormones, or medication that burden the body.
This is particularly relevant for animal products. Meat from factory farming or farmed fish contains inflammation-promoting residues. Organic food, meat from ecological farming, and wild-caught fish significantly reduce this burden.
Fewer toxins mean less detoxification work for the body, leaving more energy for regeneration.
My experience – metabolic relief instead of abstinence
Everything I have built professionally and privately arose from introspection, observation, and conscious experimentation. Perceiving, testing, analyzing – and honestly observing how my body reacts.
In 2018, I began to consistently cut out corn, wheat, and rice and increase my protein consumption through eggs, meat, and fish. Supplementally, I specifically focused on potassium, magnesium, Q10, omega-3, and seawater or alternatively Celtic salt dissolved in water. Both provide a natural mixture of electrolytes, which are important for the regular function of nerves, muscles, and organs – especially since many processes in the body are based on electrical signal transmissions.
Additionally, I integrated coconut oil and 16:8 intermittent fasting daily and specifically used amino acids for migraine attacks, which decreased drastically over the years. I replaced long running sessions with short, intensive strength training sessions – for more energy and muscle building in less time.
Currently, I am consciously switching my diet to ketogenic. Not out of ideology, but out of curiosity: to observe whether my body can use energy even more efficiently.
Fasting as metabolic and mental reordering
Besides the composition of the diet, the conscious omission of meals also plays a central role in metabolic health. Fasting allows the body to withdraw from the permanent digestive and insulin mode and reorder energy processes.
Fasting does not just affect the physical level. Mentally, it can also promote a form of reordering. Phases without food intake create space for clarity, focus, and a conscious perception of internal processes.
From my own experience, it is clear that fasting is most effective when it is done consciously and with inner calm. Fasting phases accompanied by stress, restlessness, or constant distraction brought significantly fewer positive effects than those approached mindfully and clearly.
Fasting is therefore not pure abstinence, but a path, physically and mentally, to give the metabolism orientation, the mind rest, and the entire system time for regeneration.
A stable metabolism, functioning digestion, and a balanced internal environment form the foundation for regeneration – on a cellular level as well as for energy, clarity, and skin health.
Leptin & fasting – a central connection
Besides insulin, the hormone leptin also plays a decisive role in fasting.
Fasting and clearly defined eating windows can help to:
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lower insulin levels
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make leptin signals more perceptible again
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stabilize the natural day-night rhythm
Many people report the following during intermittent fasting:
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less hunger
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improved sleep quality
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more mental clarity
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more stable energy throughout the day
Not because they simply eat less, but because leptin can act again and the body learns to distinguish between energy intake and regeneration.
You can find more on the topic of fasting in our article.
Metabolic health & naturally beautiful skin from our perspective
At BARAU, we see conscious nutrition and respecting the metabolic nature of humans as the basis for a healthy lifestyle – and for healthy skin.
Skin reacts to blood sugar, inflammation, and hormonal signals. External care unfolds its full potential when the body is not permanently working in stress mode internally.
For us, conscious care is an interplay of lifestyle, nutrition, regeneration, and high-quality skincare. Only in this way does true balance emerge.
Conclusion
Healthy nutrition does not mean eating less and less – but eating the right things at the right time. A stable metabolism is the foundation for energy, clarity, inner balance, and healthy skin.
Carbohydrates are not a basis, but an option. Fat and protein provide constant energy and relieve the organism when you show it again how it can derive energy from fat.
Skin impurities, redness, recurring rashes, or allergy-like reactions are associated with an impaired gut and metabolic balance in many people. In particular, a gluten intolerance can promote inflammatory processes that manifest not only in the digestive system but also through the skin.
In many cases, these reactions can be significantly alleviated through conscious dietary adjustments. Less sugar and grain, and instead more healthy fats and nutrient-rich foods, can relieve the metabolism and reduce inflammatory triggers.
👉Dare to listen to your metabolism. Observe mindfully what changes when you allow your body to adapt. Feel free to share your experience with us – as part of a conscious lifestyle and care that works from the inside out.
Suzanne M. de la Monte, Jack R. Wands - Alzheimer’s disease is type 3 diabetes, Journal of Diabetes Science and Technology, 2008
Froehlich F. et al., 1995 – Role of nutrient fat and cholecystokinin in regulation of postprandial gallbladder contraction and CCK release in humans
