Real-Life Benefits of Being A Fat-Adapted Athlete with Ultrarunners Paul Terranova, Travis Macy and Peter Defty

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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.

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