OFM - Why Metabolic Health Matters

73 - Vespa, OFM & Ultra Endurance Gravel Grinding: Lessons from Badlands 800K

Episode Summary
In this episode of the OFM Podcast, Peter Defty, Tony Konvalin, and John Rutherford discuss a variety of topics related to OFM and Human Performance in the context of John’s recent EPIC accomplishment of finishing 10th overall at the Badlands 800 Kilometer gravel bike in the Andalusian Deserts of Spain. This event has taken on legendary status in just a few short years  attracting the best gravel cyclists from across the globe to challenge themselves against the terrain and elements as well as each other. 

John shares his incredible experiences as an elite cyclist, Marine Corps F-18 fighter pilot, ultrarunner, IronMan Triathlete then coming back full circle to his first love of cycling culminating most recently with Badlands. 

John was an early, early adopter of OFM beginning in 2010 by first using VESPA. Like so many people pursuing endurance sports John was suffering from GI issues and bonking. While VESPA made a huge difference in John’s fueling, his full adoption of OFM in the fall of 2010 has had profound long term benefits which are part of the conversation. 

Key Highlights:

1. John Rutherford’s Journey

• John ‘chased the dream’ of being a professional cyclist following the conventional high carb diet & fueling recommended at the time which resulted in ever increasing swings in both energy and weight which impacted his ability to perform consistently. 
• Recognizing the costs associated with pursuing a career in Pro Cycling were not worth the benefits, John punched out of the USA Cycling Development Team and went to school and graduated from UC Davis then immediately into the Marine Corps to become an F-18 Pilot with multiple combat missions in Afghanistan and Iraq. During this time John’s ‘sports’ were confined to basic PT onboard an aircraft carrier or base.
• While in the Marine Corps as an F-18 pilot John was nominated and selected to become the White House Liaison to the Secretary of the Navy which seeded the bug to become a diplomat with the U.S. Department of State. It was at this point John took up endurance running which transformed into ultrarunning.
• After going all in on OFM John had several successful 100 milers before transitioning to competing in Half and Full IronMan triathlons including qualifying for and competing at the Kona IronMan World Championships. While posted in Belgrade, Serbia for the State Department during COVID John’s rekindled his love for cycling. 
• His selection as the foreign service officer to NATO in Brussels, Belgium has further fuelled the cycling bug, especially gravel racing. Though he continues to run regularly for cross training, his focus since COVID has been on ultracycling events including winning the Liege-Chimay-Liege 500 Kilometer Road Cycling Event overall beating the 2nd place finishers (a 2 person Team) by over 2 hours.   .

The Badlands Experience

• A firsthand account of tackling the infamous Badlands 800k race, including its brutal terrain, lack of support, unrelenting heat,  grueling climbs and treacherous descents…..all of this balanced by the incredible beauty, resilience, camaraderie and, ultimately, the triumph of a top ten finish.
• How John secured a top-10 finish despite zero recon or training on course, gravel specific conditioning challenges, and competing against highly prepared, supported athletes.

Metabolic Efficiency/Flexibility and OFM

• The benefits of OFM: reduced calorie intake, performance, endurance, mental clarity/focus/executive function and avoiding the “gut bombs” of traditional fueling.
• John’s experience as the top fat-burner in the FASTER study and how he sustains long efforts with minimal carbs yet uses them when he needs to.
• John articulates how easy the dietary aspects of  OFM are in terms of daily life due to his experience on both ends of the spectrum. Prior to VESPA and OFM, John was High Carb/Low Fat/Low Protein and after finding OFM and the publication of “The Art & Science of Low Carbohydrate Performance”, John moved to a more Keto level of carbohydrate restriction for a few years before starting to re-introduce carbohydrates back into his diet and fueling per OFM’s “Strategic Carbohydrates” protocols.

 

1. Lessons Learned and Future Goals

• The importance of VESPA and strategic carb use for high-intensity efforts. 
• The importance of event specific training, including training with gear and conditions mimicking the event one is training for.
• Balancing a demanding career with a family and ultra-endurance sports.

Discussion Topics:

• Adapting a low-carb diet for endurance sports.
• Fueling strategies for ultras: water, salt, Vespa, and strategic carbs.
• Wisdom and self-awareness gained from years of racing.
• The role of OFM in high-level performance and Metabolic Efficiency/Flexibility.

Closing Musings:

This episode showcases the transformative power of OFM for endurance athletes over the long term. John Rutherford’s journey . . . 

• High Carb Pro Cyclist
• F-18 fighter pilot 
• 100 Mile Ultras (where he found VESPA & OFM) 
• Kona IronMan 
• Winning the prestigious 500K Liege-Chimay-Liege Road Race
• 10th place Badlands 800K 

. . . highlights how OFM supports a person to consistently show up and be the best version of themselves no matter what the challenges of ultra-endurance events, including Life! Remember, along with being the Foreign Service Officer for the US Department of State assigned to NATO (John reports directly to the US Ambassador to NATO &  he is fluent in Russian), John has a wife and two boys. 

Hopefully John’s long term OFM journey will inspire you to reassess whether the conventional wisdom of high carb dieting and fueling (which is, essentially, “too much sugar”) and whether it really makes sense while exploring how the OFM program and protocols offer a roadmap back to your native physiology and in alignment with our evolutionary heritage. 

Doesn’t matter whether you're an elite athlete, age grouper or simply looking to be the best version of yourself in all aspects of life, John’s journey there are nuggets to glean for everyone including how to enjoy the ride, because, remember, whether you know it or not we are all signed up for that ultra-endurance event called Life! 

Ultrarunner Jenny Capel on Finding Joy, Family Balance and Fat Adaptation

Peter Defty sits down with recently retired elite ultra runner, Jenny Capel, to reflect on her 22-year journey in the sport, much of it fueled by VESPA and OFM. Jenny shares personal stories about her father, Roland Martin, an early ultra running pioneer, and how she initially found running to be "stupid" before becoming one of the sport’s top competitors.

 

Jenny discusses her transition from a reluctant runner to an elite athlete, and how OFM (Optimized Fat Metabolism) and Vespa played crucial roles in overcoming GI issues and achieving long-term success. She talks about the importance of balancing life as a mother, physical therapist, and competitive runner, highlighting her decision to scale back from racing to start a family all while maintaining her love for the sport.

Key topics covered include:

 

Jenny’s Early Introduction to Ultra Running and Reluctant Start

 

• Jenny’s father, Roland Martin, was an early ultra running pioneer, competing alongside some of the sport’s founding figures, such as Gordy Ainsleigh, Bruce LaBelle, Wayne Miles, Dana Gard and Bill Finkbeiner..
• Despite growing up in an ultra running family, Jenny resisted the sport, only joining after college when she started dabbling in races for fitness.
• Her first competitive experience came from a 10K, where she unexpectedly placed 3rd in her age group thus sparking her interest in competitive running.

 

Overcoming GI Issues with Vespa and Transitioning to Fat-Adaptive Running

 

• Jenny was one of the early adopters of Vespa and the OFM (Optimized Fat Metabolism) protocol after experiencing severe gastrointestinal issues during races.
• Before Vespa, Jenny often found herself puking during races, a common issue among ultra endurance athletes relying heavily on carb-based fueling.
• Peter Defty guided Jenny through adjusting her diet, lowering carb intake, and using Vespa to stabilize her energy and avoid the typical mid-race crashes.
• After switching to a fat-adapted approach, Jenny noted an improvement in her energy levels, reduced calorie intake during races, and complete elimination of GI issues.

 

The Mental Fortitude Required for 100-Mile Races

 

• Jenny highlights the difference between 50-mile/100K races and 100-milers, emphasizing that the mental challenge is significantly greater.
• Between roughly the 65- to 85-mile mark, runners face what Peter calls "no man’s land"—where the body is fatigued, Circadian Rhythm disrupted making it mentally easy to quit. It is the mental fortitude to override all these signals that keeps you going.
• Jenny shares her personal experiences of battling “demons” during races, explaining that the ability to overcome these moments of vulnerability often separates successful ultra runners from those who drop.

  

 

Balancing Life as a Mother, Physical Therapist, and Competitive Ultrarunner

 

• After becoming a mother of two, Jenny and her husband, Steve, both physical therapists, prioritized work-life balance by cutting back on their work hours to focus on their family.
• Jenny shares how she maintained her competitive edge while raising young children, adjusting her training around family commitments.
• Despite the demands of ultra running, Jenny emphasizes that family was always her top priority, a lesson she carried from her time living in the Netherlands, where family is placed above work.

  

Finding Joy in Running Again After Personal Loss

 

• After her father’s death in 2018, Jenny questioned her relationship with running and whether racing still held meaning for her.
• She ran the Canyons Endurance Run the day after her father passed away, feeling a deep connection to him on the trails where he had introduced her to trail running.
• In a pivotal race at Bighorn, Jenny rediscovered her love for running by focusing on joy rather than competition. This experience changed her perspective, allowing her to appreciate the beauty of the trails, nature and the camaraderie of the ultra running community.

  

The Decision to Retire from Competitive Ultra Running

 

• After more than two decades of competing, Jenny decided to retire from racing after achieving her dream of running the Hardrock 100, which her father completed at the race’s inception in 1992.
• Jenny’s goal wasn’t to podium at Hardrock but to take in the experience, honor her father, and ‘Kiss the Rock’ at the finish line and have her Dad run his fastest time by carrying a photo of him from a race with her throughout the run..
• This race marked a perfect conclusion to her competitive career, where she felt at peace and in tune with the mountains, culminating in what she describes as a "spiritual experience."

  

How OFM has helped Jenny navigate Female Health

 

• At 51 Jenny is showing none of the signs of perimenopause symptoms.
• Jenny talks about her friends' experiences and hopes she doesn’t have to go through the same..
• Jenny and Peter discuss how the OFM Lifestyle of minimizing sugar intake and physical activity have wide ranging benefits for female health such as reduced inflammation, improved circulation and proper hormonal balance, all of which are critical to female reproductive health. 

Embracing Life After Racing and Continuing to Run for Fun

 

• Jenny still runs regularly but focuses on enjoying the process, often exploring new trails and embarking on adventure runs without the pressure of competition.
• She shares a memorable day run on the Ruby Crest Trail with a friend, highlighting the joy of running for the pure love of nature and adventure.
• Looking forward, Jenny plans to remain active, exploring trails and maintaining her fitness without the intensity of race training, all while incorporating new activities like yoga, golf and spending more time with her family.

 

71. A Cyclist’s Metabolic Transformation: Overcoming Pre-Diabetes and Heart Surgery with Dustin Armstrong

Dustin Armstrong, a Cat 1 Cyclist joins us  to share his metabolic transformation via OFM. Starting Life with underdeveloped lungs racing helped him develop his engine. However, following the conventional approach to sports nutrition Dustin became pre-diabetic and eventually developed heart disease. 

 

He’s defied the odds through the OFM (Optimized Fat Metabolism) approach. Tune in as Dustin and Peter discuss the highs and lows of Dustin's athletic career, his unique insights into metabolic health, and how the OFM protocol has helped him achieve optimal performance and health.

 

Talking Points:

 

Introduction to Dustin Armstrong:

 

• Born with underdeveloped lungs and faced significant health challenges from the start.
• Transitioned from professional BMX racing to road biking at the age of 28.

 

The Shift to Road Racing:

 

• Journey from Cat 5 to Cat 1 in just one year.
• Initial experiences with different nutritional approaches, including raw veganism and paleo diets for athletes.

 

Discovering OFM and Ketogenic Diet:

 

• Struggled with inflammation and a pre-diabetic diagnosis in 2015.
• How the initial adoption of a ketogenic diet helped manage his blood sugar levels but resulted in losing the top-end power necessary for road racing.
• Introduction to the OFM and VESPA through Peter Defty’s brother and its impact on his performance and health.

 

Experiences with Ketone Esters:

 

• Early experimentation with high-dose ketone esters and their effect on athletic performance and recovery.
• Challenges and learning to use ketone esters for recovery rather than as a direct performance enhancer.
• Ketone esters, like those developed by Frank Llosa at KetoneAid, are highlighted as a powerful tool for sustained energy and mental clarity during extended athletic efforts. 
• Dustin discusses how a microdosing ketone esters can help him stay strong while others are fading.

Heart Surgery and Recovery:

 

• Diagnosis of a bicuspid valve and aortic enlargement requiring emergency surgery.
• Post-surgery recovery using a strict keto diet, nutrient-dense foods, and gradually including ‘Strategic’ carbs to be able to return to competition per the OFM protocols.
• Remarkable comeback within six months, completing multiple challenging events.

 

The Role of Nutrition and OFM in Athletic Success

 

• How Dustin optimized his fueling strategy with Vespa, strategic carbs, and ketone esters.
• Importance of nutrient-dense foods like raw milk, homemade yogurt, Natto and other fermented foods for gut health.
•  Utilizing ancestral health principles to enhance performance and recovery.

 

Current Racing and Training Insights:

 

• Competing in criterium races every weekend and managing a balanced diet with strategic carbohydrate intake.
•  Experimentation with different fueling strategies, including the use of raw milk post-race for recovery.
• Managing non-native-EMF exposure and other environmental exposures with a holistic Lifestyle approach to achieve both optimal health and performance.

 

Strategic Carbohydrate Use:

 

• Dustin shares how he strategically incorporates carbohydrates to boost performance, especially during high-intensity efforts or long endurance rides. 
• He emphasizes that a little goes a long way when your body is fully fat-adapted.

 

Holistic Recovery Approach:

 

• Dustin attributes his rapid recovery from heart surgery to a nutrient-dense diet, the strategic use of OFM, and ketone esters. 
• He emphasizes the role of a balanced gut microbiome and reduced exposure to non-native EMF in optimizing recovery and health.

 

Personal Anecdotes and Success Stories:

 

• From his own experience overcoming a congenital heart defect to helping others through OFM, Dustin illustrates the transformative power of OFM.
• He mentions mentoring a friend who has achieved significant marathon performance improvements using a combination of keto, OFM, and Vespa.

 

Balancing Modern Nutrition Trends:

 

• Peter and Dustin discuss the current high-carb fueling trends in endurance sports and the pitfalls of extreme carbohydrate dependence. 
• They advocate for a balanced, context-specific approach that leverages fat adaptation for sustainable performance and health so athletes can take full advantage of ‘Strategic’ Carbohydrate use during high level training and competition to minimize the negative health impacts of glycolysis while maximizing the performance gains.

Your health and performance is not about following a one-size-fits-all approach but an individualized one that factors in your specific variables, including the demands of the sport. OFM addresses how our native metabolic pathways can be leveraged in real world ways to achieve “Higher Health & Peak Performance” . Justin is another example of how important addressing performance at the metabolic level is toward achieving your health and performance goals. More so, OFM is about fully living LIfe!

This conversation provides valuable insights on how you can reduce your sugar consumption, while, at the same time, dramatically improving health and longevity without any sacrifice in performance . . . you probably will see significant improvement with time.

70. The Road to the Ironman World Championships: A 4-Time Participant's Proven Formula for Success

Marty Smith is heading to Nice in a week to compete at the IronMan World Championships  in the 65-69 Age Group. This is not her first rodeo. Marty has participated in 4 IronMan World Championships, including last year. She has also qualified for and competed in 2 IronMan 70.3 World Championships. Her slowest full IronMan time was 14:52 in her first World Championship in 2013, over a decade ago and before discovering VESPA and the VESPA developed OFM Protocols.

 

Like all our stories, Marty’s road to the World Championships is so much more than all things triathlon. Marty shares her incredible journey of recovery, her transition from addiction to athleticism, and how embracing OFM and using VESPA have been game-changers for her performance and longevity in endurance sports.

 

Discussion Points:

 

Marty’s Background: Overcoming Addiction through Athleticism

 

• Marty shares her personal story of addiction beginning with food addiction at a young age then segueing into alcohol and drug addiction in adolescence and adulthood.
• Her recovery journey began 33 years ago, and she describes how she replaced unhealthy habits with positive ones, including endurance sports.

 

Introduction to Endurance Sports

 

• How Marty transitioned from a sedentary lifestyle to an active one.
• Her late start in athletics, beginning with running in her 40s, and eventually qualifying for and competing in the Boston Marathon and multiple Ironman events.

 

The Role of Diet and Nutrition:

 

• Marty discusses how her shift to OFM, by timing the balance of carbohydrate restriction with “Strategic” Carbs and using VESPA, allowed her to make the fundamental shift back to using body fat as fuel 
• How this fundamental shift to body fat as the principal aerobic energy source significantly improved her athletic performance and overall health.
• Insights into her pre-race and race-day nutrition, including the use of Vespa and “Strategic” Carbohydrates during competitions.

Marty’s Ironman Success:

 

• Competing in 10 Ironmans, including three appearances at the Kona World Championships and now heading to Nice.
• Overcoming challenges like injuries and personal loss, including her experience of racing shortly after her mother's passing. This includes how the physiological stability OFM provides helps with coping and moving forward in spite of the challenges Life presents.

 

Training and Recovery Insights:

 

• How Marty maintains high levels of training and performance without traditional rest days.
• Her approach to recovery, including the impact of OFM on reducing recovery time and improving race-day performance.

 

Living Life on Her Terms:

 

• Marty reflects on her experiences as a nurse which culminated in hospice care.
• How the combination of her professional career combined with her OFM journey has shaped her views on health and aging.
• How Lifestyle choices most people unknowingly make lead to chronic disease and mobility issues.
• The importance of maintaining an active lifestyle as a key to longevity and quality of life.

 

Advice for Aspiring Athletes:

 

• Marty emphasizes that it's never too late to start living a healthier, more active life.
• Tips for incorporating OFM into your life and sport. This includes the benefits for athletes of all levels.
• At 66 years young and fit Marty’s message in this podcast are in alignment with how she lives her life. 

 

Marty Smith is another powerful example of how it's possible to not only  turn your life around at any age but achieve the extraordinary. Her journey from addiction to becoming a top competitor in her age group at Ironman events inspires and educates. . . and, as discussed in the podcast, it begins with getting down to the basics. One of those basics is your foundational physiology which is precisely what the OFM Metabolic Reset does; re-establish your native metabolism which uses body fat as the primary aerobic energy source. 

 

This episode is not just for Triathletes. For anyone seriously considering making positive lifestyle changes this podcast is a must listen because Marty’s journey can be anyone’s journey. Please share with your friends and family.

69. Kate Hubber’s Metabolic Health Journey: From Falling Pregnant To Racing

As I like to say, “Whether everyone knows it or not, we are all signed up for that ultra-endurance event called Life.” Kate Hubber’s OFM journey demonstrates how one can successfully navigate the complexities of modern life by being grounded in the foundational physiology OFM. 

 

Kate originally came to us seeking to use OFM and VESPA as a means to improve her half marathon, marathon and ultramarathon running as she was starting to experience all the typical challenges most runners face of energy swings, bonking, GI issues and weight gain as she entered her thirties. 

 

She got much more than she bargained for because within months of making the fundamental metabolic shift she fell pregnant with her first child. Prior to making the switch to OFM she had not been able to conceive. 

 

Not only has Kate been able to successfully juggle the demands of being a mum to two young children, a husband and full-time career as an environmental engineer but continues to smash her athletic performance goal. All with aplomb, a sense of humor and positivity. This is what happens when your foundational physiology shifts from the constant “fight of flight” physiology of being glucose dependent to the blood sugar stability of OFM. 

 

Podcast Synopsis:   

 

Introduction

 

• Kate discusses her background, including her competitive sailing career, transition to running, the challenges she eventually faced as a consequence of the conventional approach of high carb diet and fueling which brought her to  OFM.
• How Kate started her OFM journey and the dramatic impact it had on her life, including how she fell pregnant after previously assuming she couldn’t have children.

 

The OFM Transformation

• Kate shares her experience transitioning from a conventional high-carb diet to a carb restricted, fat-adapted lifestyle and the positive changes it brought.
• The challenges and rewards of maintaining this lifestyle while balancing a career, family and her athletic and health goals.
• How OFM helps her maintain energy, focus, and endurance, even with the added responsibilities of motherhood.

 

Running and Endurance

• Kate talks about her experience running ultra-marathons and how OFM has enhanced her performance.
• The psychological and physical benefits of being fat-adapted during long runs and endurance events.
• Kate’s preparations for an upcoming 100k trail race and the use of Vespa and strategic carbs in her fueling

 

Balancing Life and Health

• Strategies Kate uses to juggle her running, work, kiddos and family life.
• The importance of curiosity and questioning conventional health advice.
• Kate’s approach to nutrition and how she incorporates OFM principles into her daily routine and for her family

 

Health, Mindset, and Longevity:

• The broader implications of metabolic health for long-term wellness.
• The role of mindset in overcoming challenges and staying motivated and how being ‘Blood Sugar Stable” via OFM supports a positive and motivated mindset.
• Kate’s reflections on setting a healthy example for her children and navigating social pressures around food and lifestyle choices.

 

Practical Advice and Tips:

• Kate’s tips for anyone looking to start their own OFM journey or improve their endurance training.
• The importance of individualizing your approach to health and fitness which is the “Last Mile” of the OFM journey.

 

The episode wraps up with a discussion on the importance of finding your unique path in health and fitness, and how OFM and VESPA can be powerful tools toward achieving balance, performance, and longevity.

68. Women’s Metabolic Healthspan with Dr. Linda Frazier

In today’s OFM Podcast Dr. Linda Frazier joins Peter Defty in a conversation on the intricacies of women's health and their long term ramifications. 

 

While retired from a full time practice as a Pediatrician, Dr. Frazier continues to provide pediatric care for those who need it most, working a few days a month in the Sacramento Juvenile Detention Center and volunteering as a Pediatrician on mission trips to Central and South America. 

 

As importantly Dr. Frazier has the perspective of both an athlete and health professional who has been through the journey of health and performance long before arriving at OFM. As someone who ‘gets it’ as well as understands the ramifications of the conventional approaches to diet, nutrition, and exercise, especially when it comes to female health and performance. 

 

Dr. Frazier openly talks about her years following the conventional ‘healthy’ dietary advice of a high carbohydrate diet and how doing so resulted in being diagnosed with Celiac in 2005. The turning point was reading the Primal Blueprint which led Dr. Linda in the right direction eventually leading to Peter, VESPA and OFM. Within a few short years Linda has achieved a lifetime Personal Best time in the marathon at the age of 64 and completing an IronMan Triathlon at the age of 65.

 

The conversation is filled with great information and real world scenarios and solutions to help the listener fully understand the implications and impacts the modern world has on female health. Below are some of the points covered..

  

Metabolic Health and Women’s Health:

 

• The impact of diet on fertility, pregnancy, and young women's health.
• Hyperinsulinemia as a fertility killer and its link to PCOS.
• The importance of a metabolic reset for overall health improvement.

 

Challenges in Modern Women’s Health:

 

• Observations of poor dietary habits in young mothers and their children.
• The epidemic of type 2 diabetes and insulin resistance.
• The role of the Standard American Diet in deteriorating women's health.

  

The Role of Stress and Social Media:

 

• Impact of constant cortisol spikes due to social media on young girls.
• Addressing the mental and physical health challenges arising from modern lifestyle stressors.

 

Women’s Gestational Health:

 

• Importance of metabolic health before and during pregnancy.
• The benefits of a fit and healthy pregnancy for both mother and baby.
• Risks associated with gestational diabetes and large birth weights.

Encouraging Healthy Eating Habits:

 

• Strategies for parents to instill good dietary habits in children.
• The importance of setting an example and creating a supportive environment for healthy eating.
• Personal anecdotes and success stories from coaching and family experiences.

 

Conclusion:

 

This podcast makes clear the importance of metabolic health for women at all stages of life, from adolescence to pregnancy and beyond. Her insights and experiences provide valuable guidance for improving health outcomes for women, their families and their athletic performance.. Tune in to learn more about optimizing your health and setting a positive example for future generations, just like Dr. LInda Frazier. 

 

If you are looking for guidance our Team can provide you with the same tools and expertise we provided Dr. Frazier

67. Post Cocodona: Jeff Browning Talks OFM Recovery, Fueling and Performance

Episode Summary:

 

In this episode, Peter Defty and Jeff Browning dive into applying the science of optimizing metabolic health for athletes. The focus of the discussion is on the benefits for athletes of all levels, not just elite competitors. Through their combined experience and expertise, they explore how to enhance performance, recovery, and overall health using strategic nutritional interventions and training adaptations.

 

Key Takeaways:

 

•  
• Building Metabolic Capacity yields the Metabolic efficiency and flexibility necessary for athletes of all levels to enhance performance and recovery.
• Strategic fueling and hydration tailored to the individual and conditions makes a significant difference in endurance events.
• Recovery is as important as training, with specific dietary strategies playing a key role in minimizing inflammation and speeding up recovery.
• Through maximizing beta-oxidation, the fat burning state, and minimizing glycolysis OFM prevents the damaging effects of the oxidative stress and lactate load you need to recover from. This is the real reason OFM recovery is “off the charts” .
• Collaboration between athletes and coaches is essential to continually improve and adapt strategies for optimal performance.

Topics Discussed:

 

1. Helping All Athletes:

 

• Peter and Jeff discuss working with athletes of various abilities and how building  metabolic capacity isn't just for elite runners.
• Success stories from athletes participating in ultra-endurance events like the 250 and 125-mile races.

 

2. Nutritional Strategies for big races:

 

• Importance of using Vespa every 2 hours during races and staying on top of hydration needs, especially in maintaining electrolyte balance.
• Adjusting nutrition and hydration in the highly dynamic environment of the longer ultras.
• Focusing on  the foundational fueling of fat adaptation with a focus on building metabolic capacity rather than an oversimplified formula of carb calories in to make up for the energy expenditure.

 

3. Case Studies:

 

•  Highlighting specific athletes like Mike and Chad who have seen significant improvements by adopting these nutritional strategies.
• Chad’s journey to becoming lean and race-ready with Jeff’s guidance.

 

4. Training and Lifestyle:

 

•  The role of OFM in lifestyle, also being able to race more and perform at optimal levels consistently.
• How Jeff prepares his athletes, including personalized training camps and optimizing their diets for race day.

 

5. Adapting on the Fly:

 

• The need to be intuitive and adapt nutrition and hydration plans based on race conditions.
• Real-world examples of how athletes adjusted their strategies during events.
• How building metabolic capacity through OFM gives the athlete metabolic efficiency and flexibility.

6. Post Race Recovery Techniques:

 

• Post-race recovery strategies to minimize inflammation and promote faster recovery.
• Importance of diet in the first 72 hours post-race to enhance recovery and reduce swelling, water retention and inflammation.

 

7. Longevity and Health:

 

• How building metabolic capacity yields long-term health and athletic longevity.
• Personal anecdotes from Jeff on how this approach has benefited him in his mid-forties and early fifties.

This episode provides valuable insights into the practical application of OFM. Whether you are an elite athlete or just starting, the strategies shared by Peter and Jeff can help you achieve better performance, health and longevity in sport and life!

 

The first and simplest step to experience what tapping into your limitless energy can do to transform your fueling is to go to Vespapower.com and grab a 12 pack of Vespa, a metabolic catalyst to support your native physiology.

 

If you want help to build your metabolic capacity check out our resources at ofm.io.

66. Ketone Strategies with Frank Ilosa: The Do’s and Don’ts

Introduction:

 

If you are curious about ketones or considering using them as part of your fueling/supplementation strategy you won’t want to miss this episode of the OFM Podcast where Peter Defty hosts Frank Ilosa, the president of Ketone Aid, for a deep dive into the history of ketones, development of ketone esters, their application and boatloads of practical advice for improving your metabolic health. Listen closely as we cut through the hype on ketones because there is a ton of information you can use to leverage both your endogenous and exogenous use of ketones for that performance and health edge.

 

Key Topics Discussed:

 

1. Introduction to Ketones and Ketone Aid:

•  Frank Ilosa shares his background and how he got involved in the ketone industry.
• The origin story of Ketone Aid and its connection to pioneering metabolic researcher, Dr. Richard Veech, and his body of work at the NIH.

 

2.  Understanding Ketone Esters:

• Explanation of what ketone esters are and how they differ from other products being marketed as ketones.
• The importance of the ester bond in enhancing ketone uptake and utilization.

 

3. Applications and Benefits of Ketone Esters:

• How ketone esters can be used to improve athletic performance and recovery.
• The potential benefits for cognitive function and overall health.

 

4. Challenges and Misconceptions:

• Addressing common misconceptions about ketones and ketosis.
• The issue of "science hijacking" where companies misrepresent their products by citing research on ketone esters when their products are not the actual ketone ester..

 

5. Practical Advice for Athletes:

• How athletes can integrate ketone esters into their training, competition and recovery protocols.
• The concept of microdosing with ketones and its impact on performance and recovery.

 

6. Ketone Esters vs. Ketone Salts:

• A detailed comparison between ketone esters and ketone salts.
• The limitations and potential risks of ketone salts.

 

Future of Ketone Research:

•  Ongoing and upcoming research studies on the benefits of ketone esters.
• The potential for ketone esters to help with various health conditions beyond athletic performance.

Conclusion:

Peter and Frank conclude the podcast by emphasizing the importance of building metabolic capacity  to yield the metabolic flexibility to harness the various energy substrates of fatty acids, ketones and glucose for both performance and health. They encourage listeners to educate themselves about ketones and consider integrating ketone esters into their health and fitness routines in a manner that produces results and enhance health..

 

Ketonaid special offer:

• Visit [ketoneaid.com](https://www.ketoneaid.com) to learn more about ketone esters and explore the products offered by Ketone Aid.
• Use the coupon code "VESPA" for free shipping on your order.

65. Optimizing Endurance Fueling and Nutrition with Kurt Madden

Ultra endurance legend Kurt Madden, joins us on the podcast to share his experience and wisdom. His inspiring journey begins from a health-challenged childhood and leads to becoming a multiple Ultraman World Champion. Kurt shares insights into his training philosophies and remarkable career trajectory which has groomed him for his role as a mentor and leader in the endurance coaching sphere. This includes what he has learned about metabolic health through working with the OFM Team. 

 

Episode Summary:

 

• Introduction of Kurt Madden: As an athlete Kurt is an ultra-endurance legend who has participated in the IronMan since its inception, run 100 Mile Ultras and has Ultraman twice.  In his professional career Kurt worked his way up in education; teacher, vice principal, principal, superintendent. This groomed Kurt for his present position with TriDot as their lead Coach and Mentor.
• Kurt’s Endurance Background: Kurt shares his early health challenges, including a critical heart condition, diagnosed in childhood, and how this motivated him towards excelling in sports. This led to an active lifestyle where training and competing in endurance sports was a way of life. Though Kurt chose to tone down his racing to pursue a career in education and start a family he remained dedicated to maintaining his health. Instead of the arduous time sink of training for IronMan, Kurt ran ultras including the iconic Western States and Leadville 100 Mile runs. Peter and Kurt even go into detail of his Leadville race where he was competing head to head and in the middle of the epic battle between legendary ultrarunner, Ann Trason, and the Tarahumara Indians. But Kurt has always had his heart in multisport and here Kurt details his experiences in iconic races like the IronMan World Championships and Ultraman.
• Philosophy on Training and Endurance: Delving into the mental and physical aspects of training, Kurt discusses the holistic approach required in ultra-endurance sports, emphasizing development of the mental resilience needed alongside physical stamina. He reflects on how overcoming personal adversities has shaped his coaching philosophy.
• Role and Impact at TriDot: Kurt elaborates on his role at TriDot as the lead coach and mentor for TriDot Coaches. Kurt clearly articulates how the TriDot platform uses artificial intelligence to tailor training programs to individual athletes' needs based on extensive data analysis of a comprehensive set of the individual’s variables. He highlights the successes and breakthroughs he has witnessed by integrating AI into endurance training.
• Nutritional Strategies for Peak Performance: The conversation turns to nutrition and fueling, where Kurt outlines his approach to diet and metabolic health, particularly the importance of adapting nutritional strategies to training demands. He shares how through making some minor shifts in diet, supplementation and the incorporation of VESPA Kurt’s performance and recovery have made significant improvements. As a mentor and coach, Kurt has shared this with athletes and they, too, have experienced significant gains in their performance and recovery.
• Looking Ahead:  On the Future of Endurance Sports Training: Kurt offers insights into the future of endurance training, specifically on the potential for technology to further personalize athlete training. That being said, makes a point to emphasize how the individual needs to continually adapt and learn in the quest to achieve “Higher Health & Peak Performance.

Kurt Madden is an example of living life to the fullest at any age. Though he loves to compete, Kurt willingly shares his wisdom and experience without reservation to help others fulfill their destiny of Human potential. Now it is your turn. Start by establishing your metabolic foundation with OFM.

64. Corporate Banker Andrea Moore Set To Run 5 200-mile Ultras This Year - Here’s How?

Today we have an inspiring conversation with Andrea Moore, who shares her transformative journey from overcoming childhood challenges to becoming a successful corporate banker then tossing the corporate finance to the wind to conquer an even bigger challenge by running 5 ultramarathons, each with a distance of over two hundred miles. Andrea's story is not just about sports; it's about overcoming personal hardships, redefining life goals, and pushing the boundaries of what's physically and mentally possible to get healthier and stronger in every way. 

 

About Andrea Moore:

 

Andrea shares a glimpse into her personal life, including the challenges and triumphs of being a mother to three children and the support she receives from her dedicated crew and pacers during races. Andrea’s upbringing forged her into an achiever. Her career track evolved to her becoming a high-achieving private banker for JP Morgan Chase. Yet the traditional life of marriage, kids, and a career conquering the challenges of corporate finance left a void. After losing her mother to cancer, getting out of a bad marriage and starting over, Andrea transitioned from the bustling streets of downtown Dallas to the tranquil trails of Flagstaff, Arizona. This significant life change was spurred by her passion for running but also creating a lifestyle in pursuit of her happiness.

 

Episode Highlights:

 

Andrea's Running Evolution:
Andrea details her journey into the world of ultra trail running, highlighting her progression from casual running to competing in grueling 200+ mile races.

 

The Role of Community and Team:
Reflecting on the importance of support in endurance sports, Andrea credits her success to her crew, pacers, and the broader running community who have been instrumental in her journey.

 

Nutritional Strategies and Metabolic Health:
A significant part of Andrea's discussion revolves around her dietary approach, particularly how she has optimized her fat metabolism to enhance performance and recovery in ultra endurance races. Starting with her first two bites of steak after being a vegetarian to learning about Vespa and OFM, Andrea shares her nutritional evolution which will fuel her big, scary challenge.

 

Personal Growth and Resilience:
Andrea shares deeply personal aspects of her life, including the impact of her mother's death and how it prompted a reevaluation of her life's direction. Her story is a powerful testament to the strength required to make profound life changes.

 

**Conclusion:**

Andrea Moore's story is a compelling narrative of personal growth, strength and resilience. But as Andrea acknowledges, she is not alone;  community, friends, partners, crew and pacers all help support her relentless pursuit of one's passions no matter the odds. Whether you're an athlete, someone facing personal challenges, or simply in search of inspiration, Andrea’s journey offers valuable insights into the power of resilience and transformation. Stay tuned as we will be following up with Andrea during her quest.

 

Join us next time on the OFM podcast, where we continue to explore the interconnections of health, happiness, and personal fulfillment through the lenses of our remarkable guests.