journey to lumen

Graphics Programming weekly - Issue 249 - August 21, 2022

The gpu banana stand.

• the article presents an overview of the composable declarative GPU authoring
• shows how chain compute dispatches, handles historical data as well as visualizes temporary results
• it additionally discusses how the tree representation allows internal composability and enables background optimizations

My personal hell of translating DXIL to SPIR-V – finale

• the article continues the series of translating DXIL to SPIR-V for use with vkd3d-proton
• the part covers how to convert structured control flow. DXIL is unstructured and needs to be converted into structured SPIR-V
• discusses the limitations, oddities and solutions developed to make the conversion work and debuggable

Exploring Shaders with Compiler Explorer

• the article presents how to integrate new compilers into the compiler explorer infrastructure (which can be run locally)
• discusses the DXC and AMD Radeon™ GPU Analyzer integration
• shows the limitations of the existing integration

[video] Let There Be Light (And Shadow) | Writing Unity URP Code Shaders Tutorial [2/9]

• the video tutorial presents how to write universal rendering pipeline shaders in HLSL
• shows how to implement simple diffuse & specular lighting, explaining the render pipeline as the author goes along
• it also shows how to integrate shadow rendering
• additionally presents the debugging tools available

Deconstructing Bézier curves

• the article explains the underlying theory for Bézier curves and shows how the different component interacts
• presents how to express the curve mathematically so that intersections between a ray and the curve can be found
• shows how to use the information to detect if a pixel is inside or outside of a shape

Journey to Lumen

• the article discusses the different approaches that were tried during the development of lumen
• presents tradeoffs of the different techniques and how the decision was made on which one to use
• it additionally shows how the arrival of Nanite changed several variables significantly and therefore made a new evaluation of approaches necessary

[video] Resampled Importance Sampling: Foundations of ReSTIR

• the video presents the foundation how to general ReSTIR sampling
• this allows resampling with importance sampling for arbitrary domains
• continues to show how to apply these concepts to allow ReSTIR for path-tracers
• shows how to allow reuse across paths, discusses considerations and limitations

[video] Coding a crazy weave pattern

• the video shows how to implement a Truchet effect using shadertoy
• presents the whole implementation from start to finish, showing all intermediate steps
• it additionally discusses how to extend the concepts and possible future extensions

Lightweight Multidimensional Adaptive Sampling for GPU Ray Tracing

• the paper presents how to adapt multidimensional adaptive sampling for interactive real-time ray tracing
• applies the technique to stochastic effects such as motion blur, depth of field, and indirect illumination
• presents a performance comparison against Halton sampling

[video] Fog Rendering - Part 2 // 'ShaderX2 In Practice' series

• the OpenGL fog rendering series extends the previous works and implements Layered and animated fog
• explains the underlying theory before showing the implementation using GLS

[video] Post Process Cartoon Outlines - Shader Graph Basics - Episode 57

• the video tutorial shows how to implement cartoon outlines in screen space
• discontinuities in scene depth and normals are used to detect edges
• the resulting filtered edge mask is used to apply outlines around objects

Thanks to Aras Pranckevičius for support of this series.

Would you like to see your name here too? Become a Patreon of this series.

Home » Projects We’ve Done » A 360-Degree Journey to the Dominican Republic | Times Square

Bringing the Dominican Republic to Times Square: A 360-Degree Dome Experience

In early 2024, our team partnered with the Ministry of Tourism of the Dominican Republic to create a captivating experiential activation in the heart of New York City's Times Square. The 30ft geodesic dome transported guests to the tropical paradise of the Dominican Republic. Inside the hand painted dome, a captivating 360-degree experience awaited, showcasing the nation's vibrant culture, warm hospitality and breathtaking landscapes.

A SPECTACULAR DOME IN TIMES SQUARE

To create an unforgettable experience, we constructed a 30ft steel geodesic dome in Times Square. This impressive structure served as a portal, inviting visitors to step inside and explore the wonders of the Dominican Republic. The dome's canvas cover was a work of art in itself, painted by iconic Dominican Republic artists in a special event that celebrated the country's creative spirit. The colorful and intricate designs on the dome's exterior were a testament to the rich artistic heritage of the Dominican Republic.

AUTHENTIC EXPERIENCES AND CAPTIVATING PERFORMANCES

Upon entering the dome, guests were greeted by a lush, tropical environment, complete with the sights, sounds, and scents of the Dominican Republic. The interior of the dome was transformed into a stunning visual representation of the country's diverse landscapes, brought to life by 8 Optoma projectors, each delivering an impressive 9,800 lumens. Throughout the activation, visitors were treated to a variety of authentic experiences that highlighted the rich culture and traditions of the Dominican Republic. These included:

Cigar rolling demonstrations by skilled artisans Culinary delights featuring traditional Dominican cuisine, prepared by local artisanal vendors Captivating performances by talented dancers and musicians

These immersive elements allowed guests to connect with the warmth and hospitality of the Dominican people, creating lasting memories and igniting a desire to visit the country in person. The success of the event was further underscored by the presence of the Minister of Tourism and the President of the Dominican Republic, who both visited the dome and enjoyed the immersive experience firsthand.

SEVERAL DAYS OF JOY AND DISCOVERY

The experiential activation in Times Square spanned several days, allowing countless visitors to immerse themselves in the wonders of the Dominican Republic. The event generated significant buzz and excitement, with people lining up to experience the warmth and beauty of this Caribbean nation in the middle of New York City. The Ministry of Tourism of the Dominican Republic was thrilled with the success of the activation, which showcased the country's rich culture and breathtaking landscapes to a wide audience. The event served as a powerful tool for promoting tourism and fostering a deeper appreciation for the Dominican Republic among potential visitors.

If you're looking to create a captivating experiential activation that transports your audience to another world, our team has the expertise and creativity to bring your vision to life. Contact us today to discuss how we can help you create an unforgettable experience that leaves a lasting impression on your target audience.

VIDEO RECAP

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I struggled to lose weight for years before trying the lumen—here's my honest review.

If you've ever struggled with weight loss or maintenance, you may have already done a lot of research on how to optimize your metabolic health (and perhaps to no avail).

As a registered nurse who's been in those shoes herself, I've dug deep into the best metabolism trackers and made the informed decision to invest in a Lumen Metabolism Tracker .

Why? Because even successful athletes have sworn by this device's ability to provide life-changing feedback.

But what does it do exactly? Lumen is a portable device (perfect for when you're on-the-go) that gives you insights into your metabolic health in real-time.

After testing it for weeks, I'm sharing my honest Lumen review , including tips and tricks on how to integrate the device into your own life.

Lumen Metabolism Tracker

What is metabolism?

Your metabolism is a complex series of processes in the body that help transform food into energy and waste. This essential reaction supplies our bodies with the energy it needs for vital functions, such as cell growth and other bodily processes.

Metabolism affects our bodily functions in a variety of ways, including how quickly and efficiently we are able to burn calories and convert carbohydrates, proteins, and fats into energy. 

Poor metabolism can lead to a number of health conditions, such as obesity, diabetes, and high cholesterol levels. People with higher metabolism rates tend to have more optimal overall health than those with lower metabolism rates, due to improved efficiency in burning off excess fat. As such, boosting your metabolic health can greatly improve your overall health and well-being.

RELATED: 7 Easy Ways To Reset Your Metabolism & Enhance Whole-Body Health

What is the Lumen metabolism tracker?

Lumen is a handheld device that gives you real-time insight into how your metabolism is functioning. There are two parts: the brand's app and its device. The sleek and compact Breathalyzer device fits in your palm and is charged using a micro-USB.

It's incredibly easy to use, with prompts on the app that will tell you to inhale for 10 seconds, hold your breath for 10 seconds, and then exhale slowly for 10 seconds. Your results will instantly be viewable within the app, with real-time insights on your current metabolic state. 

The comprehensive app houses your breath measurements from the device, along with a food diary and an option to track your weight, exercise, and macros. The brand recommends taking the breath measurement each morning, at which time the app is updated to display a recommended daily nutrition plan, including macro counts.

Added features on the app include a brief daily video with helpful tips, as well as a direct connection to the brand's support chat.

When used regularly and correctly, Lumen enables you to understand the impact of key lifestyle factors (such as nutrition, sleep, and stress) on your body. The device and its recommendations are science-based, and the app acts as an insightful, personalized health coach, guiding you to make healthier choices to improve your metabolic health.

How much does Lumen cost?

Lumen's pricing plan is dependent on an active membership, which includes the device, access to the Lumen app with real-time insights into your metabolism and data about your metabolism health, a personalized daily nutrition plan, and daily video coaching.

The Lumen device is not meant to be shared (unless you opt for the duo subscription), as the device is linked to your personal account and is meant to learn your habits over time. 

There are three subscription options available:

• 6-month subscription for $249
• 12-month subscription for $299
• 12-month duo subscription (one device shared by two users) for $479

How it works

Lumen uses patented algorithms, CO 2 sensors, flow meters, barometric pressure, and temperature-sensing technology to determine the carbon dioxide concentration in a single breath.

While this is not new technology, the mode of testing CO 2 is usually a lengthy, cumbersome process requiring a trip to a medical facility. Lumen has taken this technology and designed an at-home device, giving anyone access to real-time metabolism insight. 

The concentration of CO 2 in your breath indicates the type of fuel your body is using for energy: carbohydrates or fats. After each breath measurement, Lumen calculates a metric (the "Lumen level") on a scale of one to five (one indicating fat is being used to fuel your body and five meaning carbohydrates are being used).

It's important to understand that your metabolism is a flexible process , which either uses fats or carbohydrates to convert to energy. If your body has excess carbohydrates, it will use these first since they are more easily converted to energy.

Alternatively, if your body has little stores of carbohydrates, it will switch to using excess fats to convert to energy. The ideal scenario? Your body begins in fat-burning mode first thing in the morning before shifting to burning carbohydrates throughout the day and eventually going back into fat-burning mode before bedtime. 

The Lumen device makes it easy to determine whether you are eating too few or too many carbohydrates, plus how the timing of your meals affects your metabolism. This data allows users to adjust their diet and movement patterns to align with their metabolic goals. 

Is Lumen the same thing as following a keto lifestyle?

People often ask if Lumen is the same as following a ketogenic lifestyle —and the short answer is no. Lumen's nutrition plan is not based on a ketogenic diet but instead focuses on metabolic flexibility by recommending varying days of low, medium, and high carbohydrate intake. 

Who should try Lumen?

Lumen is a noninvasive product recommended for just about anyone, whether you're looking to lose weight or hoping to optimize your athletic training. That said, Lumen is not suitable for anyone who is:

• Under the age of 16
• Women who are pregnant or exclusively breastfeeding
• Has a history of eating disorders
• Has diabetes
• Has severe asthma
• Has Chronic obstructive pulmonary disease (COPD)

Getting started with Lumen

The Lumen box is akin to a work of art. Its sleek and modern packaging illustrates the quality of the device, and the handheld Breathalyzer comes with a neoprene carrying case and a charging cord.

Once you receive your package, the first step is to download the Lumen app and begin your journey by inputting your current health goals, weight, and lifestyle habits. 

A feature I found most helpful was the weekly live onboarding webinar. This supportive presentation goes in depth on how to use Lumen and ends with a friendly Q&A. It's recommended that any new user attend this webinar to gain a better grasp of the product and its comprehensive features. 

My experience with Lumen

During the first few weeks of using Lumen, I was waking up in carb-burning mode only, meaning I had extra stores of carbohydrates from dinner (or perhaps from those Girl Scout cookies). In other words: My body was never in fat-burning mode, which meant the way I was eating would never allow me to lose weight.

Lumen recommended eating a lower-carbohydrate diet each day and increasing protein and fat macros. For me, it was just enough to track my carbohydrates to eventually see a shift in my metabolism.

After a few weeks of tweaking my diet, I finally woke up in fat-burning mode. This positive reinforcement from Lumen was the drive I needed to continue altering my diet. If you are someone who thrives on little wins rather than the number on a scale, I recommend trying Lumen. 

In my experience, the science behind Lumen worked, and I could see firsthand how each meal affected my metabolism. I truly feel as though I've found a product to take me away from fad or restrictive diets, and instead toward focusing on my personalized plan to optimize my metabolic health.

I plan to continue using the device and its recommendations—and I'm learning more each day about how to "hack" my metabolism and improve my overall health.

RELATED: How Long It Takes To Speed Up Metabolism

Is Lumen worth it?

Lumen is worth it if you plan to use it regularly and are committed to learning about your metabolic health (and open to making the changes it suggests). 

While, yes, the device is easy to use and the results are displayed instantly, it does require a time commitment to take multiple measurements throughout the day. Although only the first-morning measurement is required for Lumen to create your personalized nutrition plan, multiple measurements throughout the day will further enhance your learning. There are many other times when it makes sense to take a measurement, including before and after workouts, before and after each meal, after fasting, and before bedtime. Again, the measurement itself takes less than a minute, but it's something to be mindful of when considering the purchase.

If you have ever kept a food diary, you know it can be time-consuming to measure portion sizes, read labels, and so on. Additionally, you'll want to consider the learning curve of exploring how different foods, exercise, meal times , sleep, stress, and menstrual cycle affect your metabolism—it's truly an endless process. With that in mind, many reviewers say the process becomes effortless after a few months, as you gain more of an understanding of your body. 

At the end of the day, the science behind Lumen makes it worth it. Testing your CO 2 levels to find out whether your body is using fat or carbohydrates for energy is a tried-and-true method—but Lumen is so much more than just a breath test. The integrated app offers a way for users to alter factors that affect their metabolism. What you eat, when you eat, how long to fast, when to exercise, and even your sleep habits are all factors to keep in mind when learning how your body processes energy. 

Given the amount of time it takes to explore all that the device and the app have to offer, it makes sense that Lumen's shortest subscription available is six months long. To make the most of your time with Lumen, I strongly suggest taking advantage of the live onboarding webinar and the brand's responsive live chat, which is available 24 hours a day.

RELATED: The Best Metabolism Trackers Of 2023, From An RN

Can you use Lumen without a subscription?

Lumen will only work with a subscription. The brand offers six- or 12-month subscriptions, which renew automatically if not canceled. 

How long after eating should I use my Lumen?

You should wait one to two hours after eating to see a shift in your metabolism. Although not required, the more daily measurements you take, the more comprehensive and impactful your results will be.

Does Lumen help you lose weight?

Lumen helps users learn if they are using fats or carbohydrates to convert to energy. To lose weight, your body needs to fluctuate fluidly from fat-burning to carbohydrate-burning. Using the Lumen device alone will not make you lose weight, but it will help guide you to making healthier food choices personalized to your body and your metabolism, which can lead to weight loss. 

How quickly does Lumen work?

Lumen provides an instant assessment of your current metabolism, but it takes at least two weeks of continued use for Lumen to calculate a flex score. This score represents how flexible your metabolism is.

Is Lumen FDA approved?

Lumen is currently not FDA approved, nor is it considered a medical device. Lumen should be used to provide individuals with personalized nutritional guidance; it should not be used to diagnose or treat medical conditions. We recommend discussing your results with your health care provider.

Is Lumen evidence-based?

Yes: In 2021 the brand worked with San Francisco State University on a peer-reviewed validation study that compared results from the Lumen device with those from a TrueOne 2400 metabolic cart (ParvoMedics). The study found that the CO2 levels obtained with the Lumen device matched the values from the metabolic cart. 

The takeaway

As a nurse and a woman who has struggled with weight loss and a slow metabolism her whole adult life, trying Lumen was eye-opening and validating. Lumen is an excellent product for anyone who wants to take control of their metabolism.

Combining modern technology with time-tested nutrition science, it provides a unique approach to understanding and managing your bodily functions. Of course, as with any lifestyle change, making a habit in a short amount of time can be tricky.

However, with patience and dedication to Lumen, the rewards can greatly impact your health.

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Longtime Lumen CIO Kathy Lutito Retires

“her impact — direct and indirect — on the retirement system and plan participants in this country has been pretty remarkable,” doug brown said..

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Kathy Lutito (LinkedIn photo)

After spending 27 years at Lumen Technologies’ Centurylink Investment Management, president and chief investment officer Kathleen Lutito is retiring.

The longtime CIO’s last day is May 3. Flora Hedrick, who was previously head of private investments at MissionSquare Retirement, has been named her successor.

“It’s been an incredible journey because our company has had an incredible journey,” Lutito said of her tenure at the Denver-based corporate pension fund.

Outgoing Exelon CIO Doug Brown pointed out that Lutito’s work in the industry has not only benefited the retirees of Lumen and its predecessors, but also the beneficiaries of the Exelon and Chevron pension plans, and the plans represented by her fellow CIEBA members.

“Her impact — direct and indirect — on the retirement system and plan participants in this country has been pretty remarkable,” Brown said. “She’s just a great person. She’s really smart, has great investment expertise and ethics, and the way she conducts herself is so professional.”

Few allocators are as well-acquainted with the notion of long-termism as Lutito. In her 27 years at Lumen, she has seen the company through a series of mergers and divestments, from its early days managing pension assets on behalf of the telecommunications company U.S. West, through its recent rebrand to Lumen Technologies. During her tenure, Lutito has managed a portfolio that ranged in assets under management from $11 billion to $25 billion.

Lutito joined Lumen as an international equity portfolio manager in 1997 and quickly moved into a role managing fixed income for the pension fund. She progressed to director of fixed income, then head of asset allocation. When former CIO Kimberly Walker was hired by the Washington University in St. Louis endowment in 2006, Lutito was promoted to CIO.

Since then, her team weathered the Global Financial Crisis, the U.S.-Europe debt ceiling crisis, the Covid-19 pandemic, and recent inflation and rapidly rising interest rates. The team also navigated a series of mergers and divestments that led to nine different management reporting structures in 18 years. During that time, though, the investment office has contributed $10.8 billion in investment gains to the portfolio.

“Even through all this, every new management team that comes on sees the value in what we’re doing,” Lutito said. “I’ve been incredibly blessed, but I think we’ve earned it.”

Lutito’s team operates as a separate investment management company, giving it more autonomy during the investment process, and more flexibility in compensation. This bolstered Lutito’s ability to attract talent to her 12-person team, and to have less turnover than one might expect from a company that has undergone as much change as Lumen has.

The group initially managed the portfolio with a total return approach, focusing on overall growth of the fund. Between 2000 and 2010, when the portfolio was run with a total return objective, it exceeded its benchmark by $1.1 billion. When the Pension Protection Act passed in 2006, the team was required to move to a liability-driven investment approach. At the time, Lutito was worried about what it would be like to manage a more vanilla, fixed-income heavy portfolio.

“When we moved into LDI world, I didn’t think it would be that exciting, but I did find it incredibly challenging, especially the way we’ve done it with my talented team,” Lutito said. But the investment team was able to use interesting approaches to liability-driven investing, including synthetic overlays and growth assets.

Since the implementation of LDI in 2011 to fit the company’s changing needs, the portfolio has exceeded its liability proxy by $3.5 billion.

“That has been incredibly successful,” Lutito said. “We’ve really just continued to focus the team on managing what’s best for the plan participants, both pension and 401k.”

But Lutito’s tenure as CIO hasn’t been all serious — she has found time to connect with her team, industry peers, and their money managers on a deeper level. As an example, Lumen’s investment team takes their GPs and fellow limited partners on an annual hike up one of Colorado’s 14,000-foot-high mountains.

In a nod to her love for hiking, one of Lutito’s first orders of business upon retirement is an 11-day hike of the last 100 miles of Spain’s El Camino trail. “That will be a nice break to get used to the emails no longer coming in,” Lutito joked. “I definitely am looking forward to writing my next chapter, though.”

Lutito plans to remain involved in the investment industry. Lutito serves as an external advisor for other corporate plans, including Exelon and Chevron, and acts as an independent board member and trustee for Lord Abbett and Company. Lutito is also a member of the investment committees at the University of Colorado Foundation and the Denver Foundation.

“I’d like to continue to stay involved,” she said. “Investing is just part of me.”

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Lumen Christi . . . Holy Wisdom: Journey to Awakening Paperback – April 5, 2002

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• Print length 176 pages
• Language English
• Publisher Continuum
• Publication date April 5, 2002
• Dimensions 5.06 x 0.4 x 7.81 inches
• ISBN-10 0826413862
• ISBN-13 978-0826413864
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• Publisher ‏ : ‎ Continuum (April 5, 2002)
• Language ‏ : ‎ English
• Paperback ‏ : ‎ 176 pages
• ISBN-10 ‏ : ‎ 0826413862
• ISBN-13 ‏ : ‎ 978-0826413864
• Item Weight ‏ : ‎ 6.3 ounces
• Dimensions ‏ : ‎ 5.06 x 0.4 x 7.81 inches
• #3,001 in Christian Prayer Books (Books)
• #3,170 in Prayer (Books)

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Nan c. merrill.

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Metabolic Flexibility: 10 Ways It Can Transform Your Health

A flexible metabolism has a wealth of health benefits

Are you a creature of habit, or do you embrace change and adapt easily to new circumstances? Now, consider your body's metabolic system – is it rigid or flexible?

Being metabolically flexible is like being adaptable to life's unexpected turns. When your metabolism is operating efficiently, switching between different types of fuel (carbs and fats) is easier based on what's available.

The payoff? A wealth of health benefits.

The beauty of metabolic flexibility is that it's not a fixed trait; you can improve it through lifestyle modifications like a personalized diet, regular exercise, and quality sleep. To get real-time insights into how your lifestyle impacts what your body is burning, start by taking this quiz.

What is Metabolic Health?

What are the drawbacks of metabolic inflexibility.

What Happens to Our Bodies?

The Benefits of Metabolic Flexibility

Metabolic flexibility, a primary aspect of metabolic health, is increasingly recognized for its vital role in optimizing weight management, enhancing physical performance, and reducing the risk of metabolic diseases.

This capacity of the body to efficiently switch between burning carbohydrates and fats for energy, depending on activity levels and dietary intake, is not just about diet and exercise; it is deeply rooted in the efficiency of mitochondria and influenced by various mediators and processes in your body  ( 1 ).

Mitochondria, often referred to as the powerhouses of the cells, are where carbohydrates and fats are oxidized to produce energy.

The ability of mitochondria to switch between fuel sources without inefficiency is crucial for maintaining energy balance and supporting metabolic health.

Enhanced mitochondrial function facilitates a smoother transition between using glucose and fatty acids as fuel, thereby suuporting the essence of metabolic flexibility. 

A metabolically flexible body can smoothly switch between fuel sources for optimal performance and efficiency. This allows you to maintain energy balance, optimize body composition, and protect against metabolic diseases ( 1 ).

A metabolically inflexible body struggles to switch between fuels efficiently and has a harder time adapting to dietary changes, making it more susceptible to weight gain and other health issues.

Metabolic health refers to the overall state of an individual's metabolism, which encompasses a range of physiological processes related to how the body converts food into energy, synthesizes and breaks down nutrients, and regulates blood sugar, lipid levels, and other metabolic markers. 

A person with a healthy metabolism can efficiently convert food into energy to support basic physiological processes. Metabolic health typically translates to stable levels of glucose, insulin, lipids in the blood, a healthy body weight, and low levels of inflammation, oxidative stress, and other metabolic disturbances. 

Maintaining metabolic health is important for preventing chronic diseases such as type 2 diabetes, cardiovascular disease, and some cancers.

Individuals who have poor metabolic health have difficulty switching between fuel sources for energy, which may lead to obesity, and inflammation, and have a hard time losing weight. 

Everyone's metabolism is different, and yours may be able to burn fat faster. Understanding your metabolism also means learning to integrate healthy habits that enhance your metabolic health.

Individuals with poor metabolic health suffer the consequences of metabolic inflexibility. This occurs when the body cannot efficiently switch between different energy sources, such as glucose and fat, and instead relies heavily on carbs  ( 1 ).

When the body relies heavily on carbs for fuel, it uses less fat for fuel, reducing fat burning and increasing fat storage. This creates a cycle where the body constantly requires carbs to maintain its energy for fuel. As a result, the body cannot efficiently burn fat and continues on a vicious cycle.

While carbs are essential nutrients the body requires, it’s important to consume more complex carbs as opposed to simple carbs. With metabolic inflexibility, the body craves simple carbs , leading to unhealthy blood sugar spikes and drops drastically. Over time, this can reduce insulin sensitivity and increase insulin resistance.

What Happens in our Bodies?

When our bodies do not receive the essential nutrients and care, they don't know how to efficiently process carbs and fats for energy. There are many physiological changes that can negatively affect your overall health. 

The potential effects of metabolic inflexibility can lead to chronic and life-threatening diseases if you do not take care of your health. 

It’s a ripple effect where the body’s health begins to compromise and ultimately damages your overall health. This is why you need to be eating the right foods and taking care of your metabolism. To achieve metabolic flexibility and good health, you need to adopt healthier habits.

Understanding the importance of metabolic health sets the stage for appreciating the multifaceted benefits of metabolic flexibility. This adaptive capacity of our bodies to switch fuel sources—from carbohydrates to fats and back—does more than just support our daily energy needs. 

It’s intricately linked to our lifestyle choices, such as exercise,  healthy diet , and sleep habits, and deeply influenced by the efficiency of our mitochondria. 

Our Lumen metabolic coaches have compiled 9 benefits of metabolic flexibility.

Benefit #1: Improved weight loss

Embracing metabolic flexibility facilitates weight loss by optimizing the body's ability to use stored fat as an energy source. This efficiency is partly due to improved mitochondrial function, which is central to switching between fuel sources. 

Moreover, the role of glycogen in energy transition and the enhancement of insulin sensitivity ensure that our bodies can effectively tap into fat reserves, promoting better body composition.

Your metabolism and nutrition needs are unique. Having a personalized nutrition plan is crucial to helping you achieve your health goals ( 3 ).

Benefit #2: Improved Athletic Performance

Athletes and fitness enthusiasts stand to gain significantly from metabolic flexibility. It underpins the body's capability to maintain energy levels and peak performance by efficiently utilizing different energy sources. This benefit is amplified by increased muscle mass, which not only houses more mitochondria for energy production but also benefits Q10's – a vital nutrient that keeps your mitochondria primed for optimal performance. 

Lumen's personalized nutritional strategies are designed to complement your pre and post-workout routine , measuring whether you have enough energy available for your workout. These plans are personalized based on real-time metabolic feedback, ensuring that your diet supports the metabolic flexibility needed for optimal performance. 

Whether it's timing your carbohydrate intake to maximize glycogen stores before intense workouts or optimizing fat utilization for endurance sessions, or recovery. 

Benefit #3: Greater Energy Levels

Metabolic flexibility lets your body smoothly switch between using carbs and fats for energy, ensuring you have steady energy all day.

This stability is further supported by balanced cortisol levels and adherence to natural circadian rhythms, which optimize metabolic processes and energy utilization, making it easier to maintain energy during prolonged physical activity ( 2 ).

Benefit #4: Reduced Risk of Chronic Diseases

Metabolic flexibility is associated with a lower risk of insulin resistance, obesity, type 2 diabetes, and cardiovascular disease. This protective effect is largely due to the body's improved ability to regulate blood sugar levels and reduce inflammation, outcomes that are influenced by the interplay between improved mitochondrial function, insulin sensitivity, and the anti-inflammatory effects of CoQ10.

Benefit #5: Better Cognitive Function

The benefits of metabolic flexibility extend to cognitive function and mental well-being. Your insulin sensitivity – your body’s ability to process the carbs you eat to produce energy rather than letting sugar accumulate – has a dramatic impact on your alertness. 

By ensuring a steady supply of energy to the brain, metabolic flexibility supports focus and alertness. This steady energy also helps in avoiding energy slumps that can affect mood, with cortisol regulation playing a crucial role in maintaining energy balance and mood stability.

Benefit #6: Reduced Inflammation

Chronic inflammation, often linked to metabolic inflexibility, can be mitigated by improving metabolic flexibility. This improvement helps regulate energy usage more efficiently, potentially leading to decreased levels of systemic inflammation. This outcome is significant, considering the role of inflammation in various health issues, including heart disease and diabetes.

Benefit #7: Improved health indicators

Metabolic flexibility contributes to better regulation of blood sugar levels, healthier blood pressure, and improved HbA1c levels. Additionally, by managing energy utilization effectively throughout the day and ensuring stable blood sugar levels, metabolic flexibility promotes better sleep patterns, crucial for overall health and well-being.

Benefit #8: Improved sleep

Metabolic flexibility can also lead to better sleep . By effectively managing your energy utilization throughout the day, and timing your meals correctly, your circadian rhythm is better equipped to wind down and transition into restful sleep. Additionally, stable blood sugar levels, often a product of metabolic flexibility, can prevent overnight blood sugar crashes that can wake you up.

To keep your internal body clock in better sync with the day-night cycle, and get your mitochondria to wind down with you at night, start by eating an earlier dinner that  includes magnesium-rich foods like nuts, seeds, greens, and whole grains, promotes muscle relaxation, setting the stage for deep sleep. 

Benefit #9: Long-term health benefits

The journey toward metabolic flexibility is a pathway to preventing chronic diseases and enhancing longevity. It encourages a holistic approach to health that includes balanced nutrition, regular physical activity, adequate sleep, and stress management.

Achieving Metabolic Flexibility for a Healthier Life

Becoming metabolically flexible is a deliberate, long-term lifestyle commitment that involves more than just temporary diet or exercise changes. It's about creating a balanced approach to living that supports the body's natural rhythms and processes. Key to this journey is understanding one’s unique metabolic health and how it can be influenced by our daily choices and the mediators that play a significant role in our body’s energy systems.

The pursuit of metabolic flexibility is a testament to the power of lifestyle medicine. By adjusting our habits to support the efficiency of our mitochondria, optimize insulin sensitivity, manage glycogen stores, increase muscle mass, regulate cortisol levels, and align with our circadian rhythms, we can unlock a host of health benefits that go far beyond simple weight loss or fitness achievements.

In embracing metabolic flexibility, we empower ourselves to lead healthier, more vibrant lives. It's a commitment to wellness that pays dividends in energy, vitality, and longevity. Remember, the path to metabolic flexibility is unique for everyone, underscoring the importance of personalized nutrition plans and lifestyle adjustments tailored to individual needs and goals.

Keep track of your goals to help you stay consistent and motivated. By changing your lifestyle habits and embracing metabolic flexibility, you can begin to live a better, healthier life. Be patient, have grace on yourself, and learn that these things take time.

Goodpaster BH, Sparks LM.  Metabolic Flexibility in Health and Disease . Cell Metab. 2017 May 2;25(5):1027-1036. doi: 10.1016/j.cmet.2017.04.015. PMID: 28467922; PMCID: PMC5513193.

Smith RL, Soeters MR, Wüst RCI, Houtkooper RH.  Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease . Endocr Rev. 2018 Aug 1;39(4):489-517. doi: 10.1210/er.2017-00211. PMID: 29697773; PMCID: PMC6093334.

Farr OM, Camp M, Mantzoros CS. New research developments and insights from Metabolism.  Metabolism . 2015 Mar;64(3):354-67. doi: 10.1016/j.metabol.2014.12.002. Epub 2014 Dec 17. PMID: 25549908; PMCID: PMC4459594.

Galgani, J E., Moro C., and Ravussin E.  Metabolic Flexibility and insulin resistance . American Journal of Physiology-Endocrinology and Metabolism 2008 295:5, E1009-E1017.

Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, Weinberger A, Ben-Yacov O, Lador D, Avnit-Sagi T, Lotan-Pompan M, Suez J, Mahdi JA, Matot E, Malka G, Kosower N, Rein M, Zilberman-Schapira G, Dohnalová L, Pevsner-Fischer M, Bikovsky R, Halpern Z, Elinav E, Segal E. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-1094. doi: 10.1016/j.cell.2015.11.001. PMID: 26590418.

Lumen Editorial Desk & Reviewed by: Marine Melamed, R.D. Nutrition at Lumen

Marine is a registered dietitian with a passion for well-being, health and metabolism. She started her career as a clinical dietitian, opened her private practice to accompany patients from various backgrounds in their health journey, and is now providing nutrition support for Lumen’s customers.

Lumen looks to lower costs through job cuts as cash concerns continue

Faced with growth and cash challenges, Lumen Technologies Inc. is looking to cut expenses by reducing its headcount.

The telecom and networking company on Tuesday said it would reduce its staff by less than 7% through layoffs and voluntary separations. Lumen said in a regulatory filing that the move was part of a cost-cutting effort expected to be largely completed by the end of the second quarter.

The plans for the cuts were finalized on April 19, Lumen said, adding that it expects to incur severance and related costs of around $90 million to $100 million, mainly in the second quarter.

The company’s shares were up 1.5% in after-hours trading Tuesday.

Lumen, formerly known as CenturyLink, has struggled recently due to challenges in its legacy businesses and pressures on the business-wireline market. Shares are off 87% over a two-year basis.

“We maintain a healthy degree of skepticism regarding Lumen’s ability to execute a meaningful, sustainable turnaround over the coming years, particularly with the market in which it operates and of which it’s a larger player [being] so unhealthy,” MoffettNathanson analyst Nick Del Deo wrote in a note to clients last week.

Del Deo added that he was willing to “give the company some credit for

improvements in underlying trends, but they’re insufficient to support a target price in excess of where the shares trade, in our view, even with the breathing room that its recently completed debt restructuring offers.”

Prior to a deal with creditors that was announced earlier this year , Lumen’s chief financial officer warned that the company’s large “debt tower of 2027” was making investors wonder whether it even mattered whether Lumen succeeded with its efforts to turn the business around.

Gimme Credit analyst Dave Novosel wrote in February that while the debt exchange “definitely enhances the company’s liquidity,” Lumen was still on a path of minimal cash flow.

“Management has indicated it would be willing to consider the sale of other assets to provide more cash for the business,” he wrote at the time. “However, Lumen would likely target assets with minimal growth opportunities, and one has to wonder how attractive those assets would be to potential buyers.”

• Lumen Metabolism Tracker

A handheld device for measuring your metabolism

Bottom Line

• Validated by research
• Well-designed and informative companion app
• Provides unique insight into your metabolism
• Offers customized meal plans
• Easy to use
• Requires detailed food logging
• Must be used consistently
• Subscription fee required

As a certified personal trainer, certified health coach, and running coach, I'm always on the lookout for potentially useful smart health devices . So I was excited to come across Lumen, a $299 Bluetooth device (plus a monthly or annual membership) that provides information about your metabolic health via a companion mobile app. Admittedly, I was somewhat dubious as to whether breathing into a little gadget could really provide an effective analysis of my metabolic state. But after testing it for two months, I can recommend it with some caveats. The Lumen system offers useful metabolic insights and nutrition guidance for those looking to shed fat through a low-carb diet and/or intermittent fasting. This isn't a quick fix—it requires ongoing commitment, including twice-daily metabolic checks and tedious food tracking, and it's up to you to follow the recommended meal plan for your goal. But if you're looking for support on a weight loss journey, Lumen is worth a look.

What Is Lumen?

Lumen is marketed as a device that helps you “hack" your metabolism to increase fat burning, boost energy levels, and lose weight naturally. These certainly sound like lofty claims, and all of this is done by simply analyzing your breath.

This means that Lumen is non-invasive, so there are no finger pricks, patches, or needles that stick into your arm all day like a continuous glucose monitor (CGM), and it doesn't do any saliva or urine analysis, or require you to wear a fitness tracker or a smartwatch 24/7.

Essentially, Lumen is a high-tech breathalyzer that measures the carbon dioxide output in your breath. Through various formulas and algorithms, it analyzes your respiratory gasses to determine the primary type of fuel you are burning (carbohydrates, fat, and/or protein). This information is then fed through the Lumen - Metabolic Coach companion app (available for Android and iOS) to provide personalized insights into your metabolic state, and how you can increase your energy, fat-burning, and metabolic health.

How Much Does Lumen Cost?

The Lumen Metabolism Tracker costs $299 and requires a monthly membership, which lets you take unlimited metabolic measurements and includes real-time insights and personalized nutrition plans. You get one month free when you purchase the tracker, and then it's $19 per month (you can cancel at any time). If you prefer, you can opt for an annual membership at $159 (which works out to $13.25 per month), or an annual duo membership for two people who will share the same tracker, but each have their own app profile for $318 ($13.25 per month, per person).

After you sign up, the Lumen tracker is shipped to your home. Inside the box, you get the tracker itself, a docking station for charging, a USB-C charging cable, a travel pouch, and a getting-started guide. The guide offers instructions for charging the Lumen and downloading the app. When you download the Lumen app, you will register your device with your email. This activates your membership. 

How Does Lumen Work?

Lumen uses the gold standard for assessing your metabolism and fuel burning, a metric called respiratory exchange ratio (RER). This type of metabolic analysis has previously been only available in exercise physiology laboratories or other research and medical clinic settings. 

For example, if you do a VO2 Max test at a laboratory, you wear a Star Wars-like face mask that is hooked up with tubes to a very large metabolic analyzer. As you run on a treadmill, the air you exhale is fed through the tubes to the machine, which analyzes the relative concentration of carbon dioxide. Researchers have found that the carbon dioxide in your breath correlates to the relative percentage of fat versus carbohydrates you burn for energy.

This technology has been used for decades, but only in clinical settings and with extremely bulky and expensive equipment. The Lumen device is exciting in part because it brings this technology to the everyday home user .

Lumen provides you with a daily measurement of your energy source: fats or carbs, on a scale of one to five, based on your RER. Over time, the companion app uses these individual measurements to provide you with a flex score, showing you how flexible your metabolism is. The score is a comprehensive evaluation of your metabolism that is initially based on two weeks of measurements, and then continually evolves as you use the device.

How Do You Use Lumen?

The Lumen device connects with the app via Bluetooth. To record a metabolic measurement using the Lumen, you must go through a series of steps. First, open the app every morning when you wake up, and follow the prompt partway down the screen that says Measure to Update.

Press the button on your Lumen to turn it on. Once the app says that the Lumen is connected and ready, follow the prompt to breathe into it. To do this, place your lips around the mouthpiece and inhale through your mouth.

There is a picture of a ball on the screen that you need to get into the center of a large ring by breathing at the right inhalation speed and intensity. You can see the ball react to how forcefully you inhale in real time. Use this guide to watch your effort level as you breathe in for six seconds. The Lumen app will count down the time so you know when to stop breathing.

Next, remove your lips from the Lumen but continue to hold your breath. The app will guide you to hold your breath for 10 seconds. Do not breathe in or out through your nose. Simply keep your mouth closed and hold your breath as the app instructs. In the final three seconds, the app will guide you to put the Lumen back in your mouth.

Exhale slowly but consistently for six seconds. Again, you will have the visual cue of the ball that you have to keep within the on-screen ring to guide how forcefully you should be exhaling. The app will count down the seconds for exhalation. Remember to breathe out through your mouth so that the Lumen is capturing your breath.

A matter of seconds after completing this measurement process, you should see your Lumen score.

The Lumen score of one to five represents the relative percentage of carbohydrates versus fats that you are burning. A score of one means that you are mostly burning fat whereas a score of five means that you are burning almost exclusively carbohydrates. A score of two, three, or four represents a mixture of carbs and fats. 

After you take a Lumen measurement, the app prompts you to answer a series of questions that relate to how many grams of carbohydrates you ate the day before, how much sleep you got the night before, and your perceived stress level.

It then offers daily recommendations based on your Lumen score and your answers to the questions. Over time, the Lumen app provides a personalized meal plan designed to help you achieve a Lumen score of one, two, or three so that you are in a fat-burning state.

Note that for best results, you should also take Lumen measurements at various points in the day as prompted by the app. Examples include before exercise, after exercise, before eating, and after eating. The more measurements you take on a consistent basis and for these various time points in your day, the more information the Lumen algorithms will have to provide you with better advice.

What Does the Lumen App Do?

The Lumen app provides you with a meal plan based on your body size, body weight goals, activity level, and metabolic needs. The meal plan offers recommended macros for the day—how many grams of carbs, fat, and protein you should be eating. 

Furthermore, the daily Lumen meal plan divides your protein intake into breakfast, lunch, dinner, and snacks (if your caloric intake allows for snacks) so that you know how many grams of protein to shoot for with each meal.

When you first start using it, the app walks you through a detailed survey about your dietary preferences and food allergies so that you will get meal recommendations based on what you eat and don’t eat. For example, I indicated that I need a gluten-free meal plan (since I have celiac disease) and I am vegan, so on my daily meal plans there are suggested gluten-free vegan recipes that fall in line with the Lumen diet recommendations for me in terms of macros.

In some cases, I get several different options to choose from, and then I can decide to make that recipe or eat some other meal of my choice that provides similar macros. The Lumen app meal plan changes each day, so you have some days with a higher recommended carb intake and other days with fewer carbs. I haven’t seen a ton of variety in the gluten-free vegan recipes provided in my meal plan, but I imagine that omnivores and those with fewer food allergies likely have more choices.

Each day, you have to manually log your meals with the grams of fat, carbs, and protein so the Lumen app can evaluate how your diet influences your metabolism scores and adjust your plan accordingly.

The Lumen app can optionally link to your Apple Health, Google Fit, or Garmin IQ account so that your daily step count and calories burned through exercise are synced. You can also manually log specific workouts such as an outdoor run, weightlifting, or indoor rowing.

Is Lumen Helpful? My Experience Using It

After testing the Lumen for the last two months, several pros and cons have become evident. Let’s start with some of the downsides and important considerations before buying Lumen for weight loss or metabolic tracking.

It Requires Consistency 

First, I think it’s really important to convey that Lumen will only be useful if you use it consistently. In fact, it takes two weeks of daily measurements (one in the morning when you wake up, and one at night before bed) for the Lumen app to offer a true assessment of your metabolic health and the best diet plan based on these findings. The longer and more consistently you use the Lumen device, the more accurate and personalized your Lumen meal plan guidance and activity recommendations will be.

It Promotes Low-Carb Eating 

Secondly, and perhaps more importantly, it seems that the premise of the Lumen device is to follow a low-carb diet for weight loss and metabolic health. 

Although the accompanying product information and marketing claims suggest that Lumen helps guide your activity, diet, and lifestyle behaviors to become more "metabolically flexible," most of the recommendations and "better Lumen scores" come when you follow a low-carb diet and incorporate intermittent fasting or at least finish your last meal or snack a minimum of three hours before bed.

As a someone with a background in exercise physiology and nutrition, I do know that plenty of research has substantiated the benefits of low-carb diets for insulin control, weight loss, or fat loss, and reducing the risk of various lifestyle diseases such as type 2 diabetes, obesity, metabolic syndrome, and heart disease .

However, a low-carb diet isn’t safe or appropriate for everyone. Moreover, some studies have found that as long as you have healthy blood sugar regulation, low-carb diets are no more effective for fat loss than high-carb, low-fat diets.

As a competitive distance runner myself, I follow a fairly high-carbohydrate diet, as carbohydrates are the preferred fuel source for the muscles during high-intensity endurance exercise. Therefore, a lot of the Lumen meal plan recommendations and diet guidance didn't really apply to my exercise goals and fueling needs.

Any endurance athlete or someone involved in high-intensity, high-volume workouts may find that the Lumen weight loss meal plans and weight loss tips are not aligned with your overall health and fitness goals.

Similarly, if you have a history of disordered eating, need to gain weight, or are pregnant or breastfeeding, the emphasis on fat loss and carbohydrate restriction, as well as intermittent fasting, may be unhealthy and ill-advised. 

Regardless of the Lumen disclaimers, we present our own disclaimer that you should speak with your healthcare provider before using Lumen for fat loss or following the Lumen app for dietary guidance.

It Requires Diligent Macro Tracking 

It's important to keep in mind that your twice-daily Lumen measurements are only a very small piece of the overall program.

Lumen is just a measurement device. It doesn’t help you burn more calories. It doesn’t shift your metabolism. It doesn’t help you burn fat. It doesn’t tell you how many calories you are eating or burning. It simply analyzes the percentage of carbon dioxide in your breath and feeds this information through validated formulas to tell you the relative percentage of carbohydrates versus fats (and sometimes protein) that you are burning.

The rest is entirely up to you. You have to track all of your macros that you eat every day. This was the hardest part of the Lumen program for me. Food tracking is tedious and time-consuming. 

Although the Lumen app offers guidance as to how many grams of carbs, fat, and protein you should be eating to meet your stated goals based on your Lumen scores, body size, activity level, etc., you have to stay disciplined and actually follow the meal plan to see changes in your body composition or metabolism.

Basically, you can equate using the Lumen device to stepping on a scale every day. The scale is reporting your weight. You have to actually follow a weight loss meal plan and workout program if you want to actually lose weight.

Of course, the Lumen app provides structured and personalized feedback, so you are getting support and education for reaching your fat loss goals (or whatever goal you select in the Lumen app such as increasing energy or improving athletic performance).

I only hammer home this point to make it clear that the Lumen device and app is certainly a sophisticated tool that can help you lose weight and improve your health, but all of the work is still falling on you and you won’t get accurate diet plan advice if you aren’t tracking all of your food and taking your morning and bedtime Lumen breath measurements.

Although I clearly have some hesitations about recommending Lumen, there are benefits.

It's Easy to Use

One of the best things about Lumen is that the device itself is super simple to use and each measurement is painless and quick. Moreover, Lumen is the only portable device currently available for home users that can use your breath (and thus RER) as a means of providing insight into your metabolism.

There's an Online Support Community

There is an active Lumen Facebook group where you can ask questions and get support from other users. If you have a specific question about the product, you can post it within the group or search to see if it has been answered before.

Helpful Videos in the Lumen App

The Lumen app also has an Explore section with short informational videos about using the product, Lumen's scores, how to increase fat-burning, the benefits of high-carb days in an overall low-carb diet, ways to decrease stress, and more. 

I found this library to be quite helpful and the video explanations clearly answer the stated question in an understandable way. For example, if you are always getting a Lumen score of five even if you are following a low-carb diet, you can watch the video that explains possible causes for this apparent paradox. 

The Lumen coach in the video says that chronic stress, lack of sleep, or too much or too little exercise will also impact your metabolic state and shift you into burning more carbs than fat.

I can attest that the information provided in these videos is accurate according to the latest research and the advice provided is sound. This type of high-quality, vetted nutrition and weight loss advice can be hard to come by in a market that is saturated with unsubstantiated claims and a plethora of diet myths.

It is clear to me that the team behind the Lumen wants users to not only improve their health and reach their body composition goals, but also understand how and why the choices they make impact their own body. This gave me more confidence in the Lumen product as a whole and increases its value to me for everyday users, especially those who do not have a background in nutrition science and have been frustrated with their previous attempts at losing weight or controlling cravings, balancing energy levels, or losing belly fat. 

This is not to say that I think that buying Lumen will instantly solve all of these issues, but it does provide helpful coaching if you want to put in the work.

The Verdict: Is Lumen Worth It?

Overall, Lumen can be a helpful tool that can provide quantitative information about your metabolism and how your diet, exercise, and lifestyle factors affect your metabolic state. However, it is important to remember that breathing into the Lumen doesn’t tell you your metabolic rate or how many calories you are burning. Instead, it provides insight into where the calories you are burning are coming from: carbohydrates or fat (or some combination thereof in most cases). The app is very well designed and informative, but requires time-consuming food logging, so it's important to consider your commitment and availability to consistently use Lumen for measurements and food tracking before buying in. If you're committed to the program, the Lumen system's unique metabolic insights and personalized meal plans take the guesswork out of getting your body into fat-burning mode.

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About Amber Sayer, MS, CPT

I am a fitness tech writer with eight years of experience. I'm also a certified personal trainer, a certified group exercise instructor, and a 200-hour yoga instructor. In addition, I have an MS in Exercise Science and Nutrition, as well as an MS in Prosthetics and Orthotics. I love writing about fitness, wellness, and tech products that allow you to monitor or improve your health. I am extremely immersed in the field and am always reading, researching, learning, and testing so I can bring detailed insights to everyday decisions.

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