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On this show, Tawnee interviews elite ultrarunners Paul Terranova, Travis Macy and Peter Defty on real-life application of fat-adaptation, and the benefits that come with being a healthy, fat-burning endurance athlete. You'll learn more on how to apply fat-adaptation and/or the Optimized Fat Metabolism (OFM) Method to endurance sport through these top endurance athletes who are living examples of how it works--and how it works even for elite performances. We also discuss how those who go this route will gain benefits outside of just endurance training and racing--they lead healthier lives with better energy and longevity.
- Introducing Paul Terranova to the show and he gives his bio of going from a marathoner and triathlete with multiple Kona finishes to ultrarunner, with mention of his recent 16th place finish at Western States 100.
- Travis Macy, who was on EP back in 2015 discussing the Ultra Mindset, is fresh off second place at the San Juan Solstice 50 and shares a bit about his rac
- During Peter’s first appearance on EP we covered OFM in more detail and this time just a refresher on OFM concepts, tying in the ancestral aspect of eating and pros to using fat for fue
- Travis and Paul each share their unique stories on why they cut the carb-based fueling and went the fat-adapted route; Travis just began his journey this year while Paul's was a gradual transition that came with age.
- Travis on tying in his family into the process, and how his wife and kids have benefits from higher fat, lower carb diets
- How to: Strategies on becoming fat-adapted, how long did it take for them to become fat-adapted, what it felt like in the process, changing nutrition both on and off the race course, and how to plan and time it with A races especially at the elite level.
- Utilizing fasted training and the 12-14 hr overnight fast.
- How do you know when your metabolism has become optimized at fat-burning?
- How do you incorporate “strategic carbs” for race performance as well as enough carbs to make sure you’re not too LCHF for the demands of sport?
- Putting fat-burning/OFM to the test--Travis, etc, discuss those first races using the new approach and the results.
- On race nutrition for fat-adapted elite ultra athletes.
- Travis has changed what he's using, now a combo of Tailwind, only needing 125-150 calories an hour, plus VESPA.
- Paul uses gels but has gone from needing 350-425 calories an hour to about 150 calories an hour, and says this is the biggest benefit he's experienced with fat-adaptation.
- Peter says the female ultra ahtletes and triathletes he consults with generally require roughly 100-150 calories an hour, with more on cool days and less on hot days, and this may change with the female cycle.
- General eating habits for the fat-adapted athlete, sample meals, timing of macronutrients/carbs.
- The added energy that comes with being a fat-burning machine and avoiding the afternoon crash.
- Often fat-adapted athletes aren’t as hungry and a huge risk is being too low calorie--how to avoid this pitfall.
- Periodizing nutrition with the season.
- Offseason:Do you go back to focusing on keto/LCHF and/or allow flexibility to just enjoy food, not even worrying about macronutrients?
- Mindset tips for fat-adaptation/OFM--it requires a bit more discipline one might argue, but why it’s worth it.
- Travis on the "Eat It" not "Diet" mindset--enjoy what you have available to eat, and don't whine about what you "can't have" with this style of eating.
- Paul on "delayed gratification."
- To drink or not to drink? Beer, wine, etc.
- Book mention: "How Bad Do You Want It."
- and more.