Health begins not with deprivation but with metabolism.
What if fatigue, skin problems, and energy slumps had less to do with discipline – and more to do with biology?
You can switch to greater well-being. It's time to rethink healthy eating today.
Why healthy eating needs to be viewed differently today
After intense periods such as Christmas or other holidays, many people report similar symptoms:
Fatigue, weight gain, digestive problems, skin blemishes, blood sugar fluctuations.
These symptoms are not an exception, but rather indications of a metabolism that is out of balance.
At the same time, terms such as Insulin resistance, metabolic diseases, and mitochondrial energy efficiency are increasingly coming into focus. Insulin resistance is now considered one of the central causes of modern diseases – including type 2 diabetes, obesity, cardiovascular diseases, and Alzheimer's disease.
Healthy eating 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 chronically overloaded – for example, by a continuously high intake of sugar and readily available carbohydrates – the cells lose their sensitivity.
Insulin resistance develops.
Typical consequences include:
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persistently elevated blood sugar levels
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increased fat storage
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chronic inflammatory processes
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a disrupted energy production in the mitochondria
These processes affect not only weight and energy levels, but also skin, the hormonal system, and regeneration. Skin is not an isolated organ. It reacts sensitively to inflammation, insulin spikes, and oxidative stress.
Besides the composition of food, the timing of food intake also plays a crucial role in insulin levels. Our metabolism follows a circadian rhythm, which is strongly regulated by natural daylight.
Studies show that insulin sensitivity is significantly higher during the day – especially in the late morning and early afternoon – than in the evening. Eating in daylight, ideally while outdoors, supports this natural regulation.
In the evening, however, when light stimuli decrease and the body switches to regeneration mode, insulin levels rise significantly more in response to the same meal. Eating late can therefore put additional strain on the metabolic balance.
For a stable metabolism, this means: eat when it's 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 glucose range and showed more stable glucose levels under natural daylight than under artificial light, even with identical meals and lifestyle habits. - Harmsen, J., Habets, I., Biancolin, AD, 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 interacts closely with other hormonal regulatory systems – especially with the hormone leptin.
Insulin and leptin are two key hormones that control the body's energy balance – but on different levels.
Insulin regulates blood sugar in the short term and reacts directly to food intake.
Leptin, on the other hand, has a long-term effect. It signals to the brain whether sufficient energy is available, regulates satiety, and plays an important role in regeneration and nighttime recovery.
Chronically elevated insulin levels can disrupt this finely tuned interplay. They:
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inhibit the effect of leptin in the brain
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promote the development of leptin resistance
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keep the body permanently in "energy supply mode"
This explains why factors such as:
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late dinner
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frequent snacks
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lack of meal breaks
This can disrupt the metabolism in the long term – even with an overall moderate calorie intake.
Metabolism & brain – an often overlooked connection
The brain also relies on a stable energy supply. In research, Alzheimer's disease is increasingly 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 mental 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 change in thinking is taking place. The increased 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 Fruit should be consumed consciously and individually. Fruit, in particular, contains high amounts of fructose today and, for those with insulin resistance, is more the exception than the rule.
Whole grain and cereal products should still be viewed critically, as they trigger strong insulin reactions and put a strain on digestion and metabolism due to gluten and other plant proteins.
Fat, bile and digestion – a key physiological factor
Research has shown that tumor tissue often exhibits an altered, locally acidic environment, which is associated with impaired cellular energy and chronic inflammation. Therefore, proper digestion, stable metabolic processes, and good regulation of the acid-base balance at the digestive level are essential foundations for metabolic health.
Fat stimulates the hormone Cholecystokinin (CCK) regulates the secretion of bile. 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 food bolus from the stomach
Without sufficient fat intake – for example, in very low-fat or purely plant-based diets – this regulation fails to occur. Raw foods without fat, in particular, can promote fermentation, 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 German : In a human physiological study, a meal consisting exclusively of fat showed significantly higher plasma levels of cholecystokinin (CCK) and almost complete gallbladder contraction compared to mixed or fat-free meals.
In clinical practice, it is increasingly emphasized that many modern diseases are less related to calorie intake than to hormonal dysregulation.
Dr. Guillermo Navarrete , known as Nutrillermo, a physician, educator, and communicator of complex information, points out 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 diet.
Why a ketogenic diet makes metabolic sense
The ketogenic diet drastically reduces carbohydrates and uses fat as its primary energy source. The body begins to produce ketone bodies – a very efficient form of energy for the brain and muscles.
Typical effects include:
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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 metabolic burden in the long term, stabilize it, and ultimately reactivate it efficiently.
Paleo & Carnivore – a brief overview
The Paleo diet is based on evolutionary eating patterns with meat, fish, eggs, vegetables and healthy fats.
The carnivore diet is a highly reduced, purely animal-based diet that is used particularly in cases of severe inflammatory processes, autoimmune diseases, chronic intestinal problems, or pronounced insulin resistance.
By completely avoiding plant irritants, gluten, lectins, and fermentable carbohydrates, the digestive system can often find relief. At the same time, meat provides a high density of bioavailable nutrients such as amino acids, iron, zinc, vitamin B12, and choline – without causing a significant insulin spike.
Due to the significant reduction, this approach should be individualized and supervised.
Both approaches produce a low insulin load and offer a high nutrient density.
Vegan nutrition – a sober assessment
Veganism is often ethically motivated. However, from a biological perspective, it presents potential challenges:
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Possible deficiencies in vitamin B12, iron, zinc, DHA, choline and carnitine
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high fiber intake with bloating and irritable bowel syndrome symptoms
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low fat intake with reduced bile secretion
The human digestive system is not primarily designed to handle large quantities of unprocessed plant-based foods without fat.
Especially in cases of existing inflammatory processes or sensitive digestion, a persistently high burden from difficult-to-digest plant components can further destabilize the local intestinal environment.
Quality over quantity – why organic is crucial
Not only what we eat, but also its quality, affects our metabolism. Conventional foods can contain residues of pesticides, hormones, or medications that put a strain on the body.
This is particularly relevant for animal products. Meat from factory farming or farmed fish contains pro-inflammatory residues. Organic foods, meat from organic 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 deprivation
Everything I've built, both professionally and personally, has come from introspection, observation, and conscious experimentation. Perceiving, testing, analyzing – and honestly observing how my body reacts.
In 2018, I began to consistently eliminate corn, wheat, and rice from my diet and increase my protein intake through eggs, meat, and fish. I also focused on supplementing with potassium, magnesium, Q10, omega-3 fatty acids, and seawater, or alternatively, Celtic salt dissolved in water. Both provide a natural mix of electrolytes that are essential for the proper functioning of nerves, muscles, and organs—especially since many bodily processes rely on electrical signal transmission.
In addition, I incorporated coconut oil and 16:8 intermittent fasting into my daily routine and used targeted amino acids for migraine attacks, which drastically decreased over the years. I replaced long runs with short, intense strength training sessions – for more energy and muscle growth with less time commitment.
I am currently consciously switching my diet to a ketogenic diet. Not out of ideology, but out of curiosity: to observe whether my body can use energy even more efficiently.
Fasting as a metabolic and mental reorganization
Besides the composition of the diet, consciously skipping meals also plays a key role in metabolic health. Fasting allows the body to withdraw from its constant digestive and insulin mode and to reorganize energy processes.
Fasting, however, doesn't just have a physical effect. It can also promote a form of mental reorganization. Periods without food create space for clarity, focus, and a conscious awareness of inner processes.
My own experience shows that fasting is most effective when practiced consciously and with inner peace. Fasting periods accompanied by stress, anxiety, or constant distractions yielded significantly fewer positive effects than those approached mindfully and with clarity.
Fasting is therefore not simply about abstinence, but a way, both physically and mentally, to give orientation to the metabolism, rest to the mind, and time for regeneration to the entire system.
A stable metabolism, functioning digestion and a balanced internal environment form the basis for regeneration – at the cellular level as well as for energy, clarity and skin health.
Leptin & Fasting – a key connection
Besides insulin, the hormone leptin also plays a crucial role during fasting.
Fasting and clearly defined eating windows can help,
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to lower insulin levels
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To make leptin signals more perceptible again
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to stabilize the natural day-night rhythm
Many people report the following experiences while practicing intermittent fasting:
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less hunger
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improved sleep quality
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greater mental clarity
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more stable energy throughout the day
Not simply because they eat less, but because Leptin can work again and the body learns to distinguish between energy intake and regeneration.
You can find more information about fasting in our article.
Metabolic health & naturally beautiful skin from our perspective
At Barau, we see conscious nutrition and consideration of 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 skincare unfolds its full potential when the body is not constantly operating in stress mode internally.
Conscious care is a priority for us. The interplay of lifestyle, nutrition, regeneration, and high-quality skincare is the only way to achieve true balance.
Conclusion
Healthy eating doesn't mean eating less and less – it means eating the right things at the right time. A stable metabolism is the foundation for energy, mental clarity, inner balance, and healthy skin.
Carbohydrates are not a primary source of energy, but an option. Fat and protein provide a constant supply of energy and relieve the body when it is shown how to derive energy from fat again.
Skin blemishes, redness, recurring rashes, or allergy-like reactions are often linked to an imbalanced gut and metabolism. In particular, gluten intolerance can promote inflammatory processes that manifest not only in the digestive system but also on the skin.
In many cases, these reactions can be significantly alleviated through conscious dietary adjustments. Less sugar and grains, and more healthy fats and nutrient-rich foods can relieve the metabolic burden and reduce inflammation.
👉Dare to listen to your metabolism. Mindfully observe what changes when you allow your body to adapt. Feel free to share your experience with us – as part of a conscious lifestyle and self-care that works from within.
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
