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Sugar metabolism

Dr. Jonathan Apasu

Testosteron Experte von Adon Health

How your body gets energy from glucose

Sugar metabolism describes the processes by which the body converts carbohydrates into usable energy. Glucose, the most important energy source, is absorbed from food, transported into the bloodstream, and then, with the help of the hormone insulin, taken into the body's cells. It sounds simple, but it's highly complex. And above all: prone to disruption.

For men, sugar metabolism is a key process. It determines whether you feel energetic, alert and fit, or suffer from energy slumps , belly fat , loss of libido , concentration problems or low testosterone .

How does sugar metabolism work?

After a carbohydrate-rich meal, blood sugar levels rise. Special cells in the pancreas register this increase and release insulin . This hormone is the "gatekeeper" for glucose: it ensures that the sugar molecules move from the blood into the cells, especially those in the muscles and liver.

There, glucose is either used immediately for energy production or stored as glycogen . When these stores are full, excess glucose is converted into fat, particularly visceral abdominal fat , which is associated with numerous health risks.

Why men should pay particular attention to their sugar metabolism

A well-functioning sugar metabolism ensures:

  • Constant energy flow in everyday life and during training
  • Clear thinking, stable mood
  • Healthy fat metabolism (less visceral fat)
  • Hormonal balance – especially regarding testosterone and cortisol
  • Healthy libido and potency

When the body's sugar metabolism is overloaded, for example by excessive sugar consumption, constant snacking, stress, or lack of exercise, many men gradually develop insulin resistance : The body's cells no longer respond well to insulin, sugar remains in the blood for longer, and blood sugar levels rise permanently. This results in a cascade of disorders, affecting energy levels, testosterone, weight, and, in the long term, the risk of developing type 2 diabetes.

Early warning signs of impaired glucose utilization

Many men don't realize that their blood sugar metabolism is already out of balance. Typical early signs:

  • Severe fatigue after eating
  • Craving for sweets
  • Mood swings
  • Concentration problems (“brain fog”)
  • Belly fat despite exercise
  • Loss of libido or lack of motivation
  • Elevated triglycerides or liver enzyme levels in the blood test

Especially in combination with stress, lack of sleep or hormonal imbalance, sugar metabolism can quickly become disrupted.

Laboratory diagnostics: Which values ​​are crucial?

A modern check of sugar metabolism includes more than just fasting blood sugar:

  • Fasting glucose (< 100 mg/dl ideal)
  • HbA1c (long-term blood sugar) - target value: < 5.5%
  • Insulin levels - elevated in the early stages of insulin resistance
  • HOMA index - measures the interplay between glucose and insulin
  • Additional markers: Triglycerides , liver enzymes , vitamin D , testosterone

A disrupted glucose metabolism often has hormonal effects, for example through increased aromatase activity (greater conversion of testosterone to estrogen), rising SHBG, and consequently lower free testosterone . Cortisol also plays a role when chronic stress is involved.

How you can optimize your sugar metabolism

Even small adjustments in everyday life make a difference:

  • Less sugar and refined carbohydrates , more protein and healthy fats
  • Intermittent fasting (e.g., 16:8) improves insulin sensitivity.
  • Strength training + exercise after eating (walking is often enough)
  • Sufficient sleep (at least 7–8 hours) – sleep deprivation increases insulin resistance
  • Reduce stress – e.g. with breathing exercises, meditation, digital breaks
  • Dietary fiber from vegetables and legumes stabilizes blood sugar spikes.
  • Micronutrients such as magnesium, zinc, chromium, and vitamin D support metabolism

Healthy glucose utilization not only helps with weight loss, but also promotes mental energy, regeneration and libido, often better than any short-term diet.

Conclusion

Sugar metabolism is more than just a blood sugar level; it's a central control system for energy, hormones, fat burning, and mental clarity. For men in particular, it's closely linked to testosterone levels , liver function , and mental well-being .

If you feel tired, irritable, or hormonally imbalanced despite a healthy diet, it's worth taking a closer look at glucose, insulin, and other hormones, ideally as part of a comprehensive health or hormone check.

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Reduced testosterone due to increased conversion to estrogen (via the enzyme aromatase in adipose tissue) Chronically elevated inflammation markers (e.g., CRP) that put a strain on organs and blood vessels Insulin resistance with long-term risk of type 2 diabetes and fatty liver Erectile dysfunction , loss of libido and decreased performance Increased cardiovascular risk (hypertension, arteriosclerosis, dyslipidemia) Impaired mental clarity , lack of motivation and "brain fog" Visceral fat, that is, fat in the abdominal area, is particularly critical. It is metabolically active, produces pro-inflammatory cytokines, and negatively affects hormone regulation. Measurement methods: How can body fat percentage be determined? The accuracy of the measurement varies depending on the method. The following methods are commonly used in practice: Bioimpedance analysis (BIA) - easy to use, but highly dependent on hydration status Caliper measurement (skinfold measurement) - quite accurate when used correctly. DXA scan (dual-energy X-ray absorptiometry) - gold standard, but expensive and not available everywhere. Photometric apps and smart scales – usable as a rough guideline, but to be interpreted with caution. Regardless of the method, the trend over time is more important than a single measurement. How can body fat be reduced sustainably and in a hormone-friendly way? A high body fat percentage cannot be reduced in a targeted or short-term manner. It requires a holistic approach that combines training, nutrition, sleep, and hormonal health. Effective strategies: Strength training with progression (at least 2-3 times per week) → increases muscle mass, raises basal metabolic rate, improves insulin sensitivity Moderate calorie deficit with a high-protein diet → protects muscles and promotes fat loss Avoiding sugar, trans fats and ultra-processed products Intermittent fasting (e.g. 16:8) for calorie reduction and stabilization of insulin and fat metabolism HIIT or brisk walking after meals to control blood sugar Stress management (reducing cortisol) - e.g. through sleep, meditation, breathing exercises Supplement micronutrients such as zinc, magnesium, omega-3, and vitamin D if proven to be effective. A persistently high body fat percentage often cannot be corrected simply by "more exercise". Targeted diagnostics are particularly advisable when hormonal imbalances or stressors are present. Tip: Many men don't lose weight despite exercising because underlying hormonal imbalances such as low testosterone, insulin resistance, or hypothyroidism are at play. → Learn more in the Adon Health article on strength training vs. endurance training and in the podcast episode with Sascha Gail . What role does testosterone play? A healthy body fat percentage is closely linked to a healthy testosterone level, and vice versa: The enzyme aromatase in fat cells, especially in the abdomen, converts testosterone into estrogen. Simultaneously, the resulting estrogen reduces the release of luteinizing hormone (LH) from the pituitary gland, which in turn inhibits testosterone production in the testicles (negative feedback). A healthy testosterone level, in turn, has the following effects: muscle building fat burning anti-inflammatory motivating and mood-stabilizing A vicious cycle ensues: more fat lowers testosterone, and less testosterone makes it harder to lose fat. 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