OFM - Why Metabolic Health Matters

53. Creating a Sanctuary with Tina Hein

In this episode of the OFM Podcast, we welcome Tina Hein, someone who embodies self-empowerment and self-improvement without relying on conventional credentials. T

In this episode I emphasize the importance of thinking for oneself and taking ownership of one’s life despite the barrage of information and opinions available on the internet. This includes mentioning that not all experts need to be credentialed and the true source of expertise, especially in the context of one’s life, is oneself. Tina and I discuss how personal experiences and introspection can be incredibly valuable toward building expertise for one’s own life.

• The importance of Personal Experience: In this episode I stress the significance of acknowledging the expertise individuals have about their own lives. This includes how many great contributors to science and engineering in the past were not necessarily credentialed, but were problem solvers.
• Tina's Journey: Tina talks about her journey of self-discovery and how she and her husband, Jeff, have created a sanctuary for themselves with the emphasis on the profound joy that comes from bringing down stress levels and taking care of oneself through the creation of a personal sanctuary.
• The role of the Internet and Messaging: Tina points out the negative impact of the constant barrage of information and expectations created by the internet, advertising, society and cultural norms, which often leads individuals to feel unworthy or not good enough.
• Childhood Wounding and Patterns of Behavior: I introduce the concept of childhood wounding and how unresolved emotional traumas can create recurring patterns of behavior throughout life. This is often complicated by societal messaging that feeds into feelings of inadequacy.
• The Power of Introspection and Self-Realization: Tina shares how her involvement in endurance running led her to realize she was running away from herself. Through introspection, she found the power in acknowledging and addressing her emotional baggage, which helped her lead a more fulfilling and authentic life.
• Creating a Sanctuary: Tina speaks about the importance of creating a peaceful sanctuary at home, feeding and taking care of family, and disengaging from systems that might not serve personal well-being. By doing so, she and her husband reinvested in themselves to live a more authentic and harmonious life.
• The Need to Recognize and Break Patterns: We discuss the importance of recognizing and breaking the patterns that stem from childhood wounds and/or societal pressures. Through conscious choices and personal introspection, individuals can work towards emotional stability and find what truly brings them joy and fulfillment. . . and guess what? This is vitally important to optimizing your metabolism and physiology. 
• Understanding Relationships:  Acknowledging that your partner also wants to fulfill your needs.  The importance of communication; here we debunk the misconception that partners should intuitively know each other's needs.  
• Importance of a Woman’s Core:  Tina and I discuss the unique biological grounding women have through the reproductive cycle. Emphasis on the importance for women to be in tune with their core as a center of intuition and grounding.
• Conflicting Messages for Women in Society:  The pressure to excel in multiple domains (career, parenting, fitness, etc.) can be overwhelming and contrary to one's natural inclinations. Tina discusses recognizing and respecting biological tendencies, and finding a balance that aligns with individual values and desires.
• Vulnerability as a Superpower :  How vulnerability, especially among women, is powerful, and  it is important for men to recognize their responsibility to provide a safe space for this vulnerability. 

52. Work, Life, and Ultra-running: How Jesse Haynes Masters the Balance

In today’s podcast, our guest, Jesse Haynes, shares his remarkable Life  journey of balancing his career as a construction project manager, husband and ultramarathon trail runner at the elite level. Jesse’s life has no shortage of daily challenges, ones which require him to access,adapt and act as part of the job. Naturally, OFM plays a key role, enabling him to stay at the top of his game in work, life and on the trail.

 

Most of all this podcast offers insights into how OFM can enhance your journey. Whether we realize it or not, everyone is entered in that one ultra-endurance event called Life and Jesse’s commitment to a healthy lifestyle serves as both an inspiration and example for all of us. His experiences shed light on how to overcome the daily challenges faced by those in physically and mentally demanding jobs which often lead to bad habits and breakdown of both mind and body typically seen in construction. I know because in a former life I was in the same profession and position as Jesse. 

 

Key Points:

 

• Jesse works in construction as an on-site project manager. This requires him to ‘do it all’ from planning and scheduling to setting grade and even hopping on a piece of equipment. It requires decision making and people skills ranging from working with his crew of operators to sub-contractors, inspectors and consultants.  In this high stress environment, construction work takes a toll on health due to long hours, an ‘on the go’ diet often rife with processed foods, caffeine and nicotine and high-stress levels. Jesse offers an alternative path, one where the stress of the job makes him more confident and capable of handling Life’s challenges.
• Even with the physical demands of his job, Jesse races at the elite level of ultra trail racing and recently achieved a second-place finish at the competitive Leona Divide 50 Miler at the age of 50.
• Like your own Life Journey Jesse shares how he transitioned from mountain biking to road cycling then finally developing a love for trail running. 
• Jesse talks about his partner Keira, how they met and the races she organizes and directs. Highlighted is her passion for getting people outdoors, promoting health, and creating accessible races for runners of all levels.
• Jesse’s OFM transformation came on the heels of his close friend, Jeff Browning’s, OFM transformation in 2016.  Jesse immediately noticed Jeff as  a leaner version of himself who went on to dominate his first Vespa powered race, the 2016 HURT 100 miler. Not only did Jeff win but both Jeff & Jesse were blown away by the recovery the very next day where Jeff was walking without a limp in his gait and had none of the severe edema (swelling) in his feet and legs that is considered normal after an ultra-endurance event. 
• Fat adaptation: Jesse discusses how adopting Vespa and OFM aligned with his natural eating habit as he never felt good consuming copious amounts of carbohydrates.He emphasizes getting plenty of fat and protein in his diet with just enough carbs to give him that performance edge. 
• Improved recovery and reduced calorie intake: the positive impact of Vespa and fat adaptation on his race performance and recovery. This includes experiencing shorter periods of soreness and being able to resume running within a few days, despite consuming fewer calories.
• The demanding job and its impact on training time: The various ‘Hats’ Jesse wears daily, which highlight the demands of his job which is also coupled with a long commute. . . . the early morning wake-up and commute translate into time constraints for training during the workweek. While most of his training occurs on the weekend, stretching, intervals or strength training make up the workweek training…..that is, when he can.The take home: OFM allows Jesse to maintain a high level of fitness in spite of the constraints to his training.
• Incorporating Strength Training and Interval Training: Jesse talks about shifting his weekday training to focus on strength, stretching, and intervals to maximize time and improve performance.
• Balancing Time Commitments:  the challenge of balancing time between work, personal life, and running and the vital role OFM plays in facilitating Jesse to thrive in all aspects of Life.
• The importance of Hydration, especially Electrolyte Supplementation for performance level fat adaptation: Fluid and electrolyte intake are critical during training and racing. Jesse emphasizes this by discussing how he consumed 21 grams of Sodium/Salt during his recent 50 mile race and 2nd overall finish. 

As you can see Jesse is no different than you . . . he prioritizes his health and performance through his adoption of OFM which provides the individual with all the tools they need to construct a sustainable Lifestyle in all aspects of Life so you can attain “Higher Health & Peak Performance”.....just like Jesse!

51. Did my first 100 miler fasted and with 1000 calories with Dr. Cathy

In this podcast, Peter interviews Dr. Cathy Buletsa, an intensivist (ICU Physician) and trauma surgeon who recently completed her first 100-mile race. This episode is a debrief of her experience during and after the race.

 

The discussion covers the adaptive stress, hormesis, super compensation, and the training effect from the event. The conversation also discusses moving forward and general health experiences.

 

Dr. Buletza explains her approach to health and fitness, emphasizing that she would not expect her patients to do something she wouldn't do herself. She literally has to “Walk the Talk”. Her endurance activities, including the 100-mile race, serve as an example of taking control of one’s health.

 

She shares her race experience, noting the extreme heat and challenging terrain, however despite the conditions, she successfully completed the race and was surprised by her lack of hunger throughout.

 

The conversation turns to the topic of aging, with both speakers challenging the notion that sharp decline is inevitable as one gets older. They discuss the benefits of adopting a physiologically, correct way of eating and living, thus allowing the body to respond positively to stress and, from it, adapt to become stronger.

 

Dr. Buletza shares her recovery experience post 100-mile. Despite initial fatigue, she bounced back quickly and was back at work within a few days.

 

One of the areas covered is the mental aspects of the race.  They discuss the personal experience of pushing through mental barriers during the race and the clarity of mind that comes with physical exertion and how it helps to focus on what is truly important.

 

Cathy discusses her upcoming birthday plans, opting for a 57.1-mile run on the Florida National Scenic Trail. She emphasizes the importance of building physical and mental capacity as one ages. They challenge the notion that aging inevitably leads to decline, citing examples from their athletes and indigenous populations who live according to their advocated lifestyle., and how indigenous populations living in alignment with their lifestyle principles experience a lack of age-related diseases and health issues commonly seen in modern society. 

This podcast highlights that through Optimizing Your Fat Metabolism, one can build the metabolic capacity to reach each individuals’ potential to reach a state of “Higher Health & Peak Performance”

50. The Happiness Connection: A Conversation with Documentary Filmmaker Roko Belic

Roko Belic knows a thing or two about Happiness. He is living it and sharing it through his work as a filmmaker. His films range from “Happy” which explores this topic, to “Trust Me” which explores the digital age and its implications for our Happiness. 

 

In this open ended conversation Roko and Peter explore the aspects that make up happiness as well as elements which rob us of it. This includes taking the abstract concepts of happiness, contentment and gratitude as well as fear and anger,, discussing the physiological implications then distilling these elements into actionable strategies using real world examples of people living happy and fulfilling lives. This includes how Roko has chosen to live his life inspired from so many people he has encountered on his journey. 

 

The conversation dives into the human hardwiring of fear and anger and how this can be exploited in the modern world, particularly through the spread of information and disinformation to create division. This highlights the importance of recognizing that all humans have more in common at our core than the messaging suggests. 

 

Roko reminds us all how cooperation and compassion play key roles in human survival, how curiosity and empathy can overcome xenophobia and the delicate balance between happiness and fear in today's world.  

 

Ultimately, this interview serves as a platform for YOU to foster happiness in the modern world. Roko's documentaries and the insights gleaned from them serve as reference points to delve deeper into these subjects and provide insights into the human experience.

 

Here are some of the talking points:

 

• How many people have become disconnected from the physical activities that bring joy and happiness, such as play. Engaging in activities that are physically and aerobically challenging can greatly improve overall happiness and well-being. 
• By reconnecting with our evolutionary roots and prioritizing activities that promote both physical and emotional health, we can begin to make better decisions for ourselves and our well-being.
• By embracing the principles of a healthy lifestyle, including a well-rounded diet, regular exercise, and activities that bring joy, we can create a positive spiral that enhances our emotional and cognitive states, leading to a happier, more fulfilling life.
• Mental capacity and taking risks - They talk about how embracing risks can lead to a more fulfilling life, contrasting this with today's risk-averse society.
• Backpacking and filmmaking - Roko shares his experiences backpacking around the world and making films like “Genghis Blues”, his first project about the Tuvan throat singers and, subsequently, “Beyond the Call” about doctors performing critical care in war zones .
• The importance of curiosity - They discuss the importance of curiosity and taking risks in life, and how the growing popularity of ultra-running is an example of people seeking more adventurous experiences.
• Overcoming challenges and the importance of adaptive stressors in life - They discuss how running helped them to build their endurance and confidence, eventually allowing them to run as fast as their peers and cover long distances in the mountains. 
• Conversely, they touch on how removing adaptive stressors from our lives can lead to a lack of problem-solving skills and innovation.
• The importance of prioritizing relationships and experiences over financial success.
• Happiness was not considered a valid area of study and was often dismissed. However, in recent years, researchers have begun to study happiness and have found that it is indeed a valuable area of research. 
• The importance of self-acceptance and inner work in achieving happiness. He notes that many relationship issues stem from a person's inner self and how they interact with others. Roko encourages listeners to examine their own behaviors and beliefs to improve their happiness and relationship with themselves and thus with others.
• The importance of gratitude and how it can enhance our lives. - Everyone has a purpose, something to contribute and a connection to something larger than ourselves. Finding and developing our purpose, contribution and connection can make us happier as an Individual and, through this, collectively as a society.  

49. Longevity and Peak Performance at age 54 with Bree Lambert

This week we are interviewing Vespa / OFM Ambassador Bree Lambert Sanders, who is a nutritionist and coach in the San Jose area. Bree who, at 54 years young, still competes at the elite level including winding up with an overall win or a place on the podium .  

 

In this interview, Bree explains that she has always had a passion for fitness and nutrition. Her business, Live Well Finish Strong, focuses on nutrition and movement for business executives and athletes in Silicon Valley.  After several years of watching the consistent performance of fellow ultrarunners Bree made the switch from a high carbohydrate approach to using Vespa and adopting the OFM protocol. She shares her experience including how her performance, recovery and overall health/longevity have benefited in spite of being a “Woman of a certain age”. We also discuss the longevity aspects of making the switch to fat based fuel. 

 

Bree discusses the benefits of being metabolically healthy in the podcast.

 

Here are some of the talking points:

 

• How Vespa and OFM have helped Bree with performance and recovery.
• The combination of Vespa and the OFM protocol has been shown to help prevent cellular damage and aid recovery.
• How and why OFM Athletes like Jeff Browning are able to keep  doing something big every six weeks due to the rapid recovery of OFM and Vespa, which is actually due to the prevention of damage from burning glucose.
• Research from the Western States Study showed how fat-adapted athletes' cell wall fatty acid levels returned to pre-race levels within two days after Western States, while the conventional fueled athletes were still struggling to normalize a week after the event.
• How the effect of proper sun exposure is necessary to generate vitamin D, referencing Andrew Huberman who discusses the importance of rest, good nutrition, and sunlight to achieve wellness.
• Carbs and Calories - why people need calories, but they don't need as much as they think they do, especially if they're fat-adapted.
• Women are designed to be the ultimate fat burners. While they have more sensitive hunger triggers and store more fat easily, females have to be self-sufficient during late gestation, childbirth, and lactation.
• The effect of stress and how it can be just as detrimental to health as too many carbs in the diet.
• How being metabolically healthy makes people less prone to illnesses and chronic diseases as they don’t have a compromised immunity system and metabolism.

48. Healthy Aging and Performance Gains discussion with Tony Konvalin

In this episode of the OFM (Optimized Fat Metabolism) podcast, host Peter Defty welcomes Tony Konvalin, an OFM ambassador and a lifelong athlete, who has excelled in different sports such as football, running, cycling and soccer. 

Tony shares his journey to higher health and peak performance beginning with his experience of running in high school and college and how he was a late bloomer. Eventually he became the number two man on his team during his senior year. He also talks about running with famous athletes, such as Henry Rono, and getting lapped by the world record holder in the 10-K. 

In the podcast Peter and Tony discuss the challenges and execution of staying healthy and fit as one grows older, and how OFM can help people start their journey to a healthier lifestyle.

 

Some of the topics discussed:

• The benefits of being fat-adapted, including:
  • Improved endurance 
  • Weight maintenance/ loss
  • Better overall health
• Biggest tips for staying motivated to exercise;  getting out the door and starting the workout is the hardest part.
• How Tony rides 100 miles fasted  regularly and why this is possible.
• Skepticism around optimizing your fat metabolism (OFM) and what part carbohydrates play in high-intensity exercise.
• The body's dependence on carbohydrates is largely due to dietary habits and that it is possible to train the body to use fat as its primary fuel source.
• That most people are running their bodies below the fat-burning threshold and that training the body to use fat as fuel can have numerous health benefits.
• When the body is burning fat instead of carbohydrates, it is not only burning fat but also metabolizing it, which is critical for cell walls and mitochondria.
• High-carbohydrate diets can lead to insulin resistance and a host of other health challenges.
• The numerous health benefits to using fat as the primary fuel source.

47. Dr Linda Frazier discusses the benefits of Metabolic Health in longevity and fighting chronic disease.

Pediatrician, Marathoner and “Liver of Life” Dr. Linda Frazier and I got together for this conversation. Linda has been in practice since 1984 and continues to do fill-in work at a youth detention facility and participate in medical mission trips overseas, most recently doing Pediatric Care in an orphanage in El Salvador, Central America. 

Linda is living a life fully aligned with her biology as a wife, mother, grandmother, and caretaker, and that she has a positive attitude towards life. Linda also coaches the buffalo chips youth program and recently participated in the Metabolic Reset Program before heading to Central America to do her volunteer work..

Talking Points:

• Linda's journey; 
  • High Carb/Low Fat and the ‘unintended consequences’
  • Adoption of Primal
  • OFM
  • Lifetime PR at the Marathon Distance at the age of 64
• The importance of getting rid of stress and enjoying life while still eating good food
• The benefits of fat adaptation and shifting away from the traditional carbohydrate-centric mindset
• The science behind fat oxidation during exercise and the studies that have shown the benefits of fat adaptation.
• The importance of maintaining Metabolic Health in order to prevent viral infections and other health issues.
• In the US, people consume too many carbohydrates and, physically,  do too little and how this eventually leads to a predisposed metabolism towards glucose, which can increase the risk of viral infections.
• The link between sugar and white cell function, and how high sugar levels can make white cells "lazy" and less effective in fighting off infections.
• The link between sugar and cancer, and how cancer cells require sugar to grow. Linda also mentions some research from UCLA on ovarian cancer and the benefits of a ketogenic diet.
• This is a program for anyone and not extreme athletes

Linda is a living, breathing example of what life can be when you get your body back to burning fat as your fuel the way Nature intended so you can achieve “Higher Health & Peak Performance.”

46. Jeff Browning gives us a breakdown of his Moab 240 Win - fueling, strategy, everything

Today's podcast guest is Jeff Browning, a professional ultra runner who is one
of the top five elite mountain ultra specialists at the 100 mile plus
distance. He recently ran the Moab 240s, a 240 mile plus distance and not only
won  but set a course record. In this Podcast Jeff discusses:

• the challenges faced during the race.
• the importance of strategy in ultra running, including logistics,
  crew and pacers, sleep, and hydration and electrolyte balance.
• the physical effects of the race.  .
• his fueling and hydration strategy,
• how he has been able to recover quickly after races by following
  the OFM protocol.
• the benefits of the OFM approach, including feeling clear headed and
  having consistent energy levels.
• thoughts on the carnivore diet and its benefits, including improved
  recovery from exercise and weight loss.
• the negative effects of a high vegetable diet, specifically the
  toxic load of certain vegetables, and the importance of ruminants in the
  natural ecosystem.
• the use of fruit as a "Strategic Carb"
• the use of Vespa and how it can help with recovery and fat oxidation.

Peter and Jeff recommend using Vespa as a supplement during training and
racing, and suggest reducing overall calorie intake while using it. They
also recommend using Vespa on harder training days as well as for longer duration
workouts.

45. Taking Control of YOUR Health, Avoiding Chronic Disease and Living Strong with Dr. Cathy

OFM: The new model of normal for the busy professional

I sat down this week with Dr Cathy after her recent Ironman finish for a conversation on Metabolic Health

Cathy discusses how she can comfortably complete an Ironman even though she is a busy professional, 

In this podcast we talk discuss:

• The sad state of  what 'normal' human health has devolved to and what the model for real human health should be
• How health & performance are embedded into our DNA
• How, if your Metabolic Health is on point, something such as running a marathon is not superhuman it is simply normal 
• How athletes like Cathy, Jeff Browning and others are redefining the boundaries of health and longevity not simply athletic performance
• How emergency patients are getting younger and unhealthier and why
• How the medical & healthcare industries are not helping us to get healthy and what you can do about it
• The lie told to us about chronic disease and how you can avoid ever seeing an ICU for chronic issues

This conversation will blow your mind on what is truly "normal" and what is a disease state. Most of all it provides valuable insights into how you can move from fear to empowerment to reach your potential for 'Higher Health & Peak Performance!

Click here to see it.

44. Beating The Bonk With VESPA - Roundtable Discussion with Jeff Browning and Peter Mortimer

In this roundtable podcast with Ultra champions Jeff Browning and Peter Mortimer we discuss how they use VESPA in their training and racing. In it you will learn:

• What VESPA is
• How using VESPA increases fat metabolism 
• How increasing fat metabolism dramatically reduces the reliance on external calories 
• How VESPA dramatically reduces the risk of the Gastrointestinal (GI) challenges so common in endurance sports
• Recovery: The VESPA recovery paradigm shift: Through MINIMIZING the DAMAGE from the oxidative stress and lactate load of burning too much glucose you minimize recovery time and maximize 'Training Effect'
• VESPA for focus, coordination and overall stability to perform in any situation
• VESPA for youth sports
• The VALUE of VESPA

Click here to experience the same benefits champions like Jeff & Peter obtain from VESPA, a natural catalyst to tap into the limitless energy you have locked inside!