How do you become fat adapted? What is ME, MF, FA and OFM?

Listen and learn on our upcoming episodes of The WHOLE Athlete podcast this fall!

Until then - let's do a review of low carb fat-adapted athlete terminology.

The Low Carb Athlete Definitions: 

Metabolic Flexibility: The term used to describe the body's ability to switch between fuel sources based on energy needs. Someone who is metabolically flexible can use fat as the primary (and almost exclusive) fuel when they are resting, sleeping and moving around at a fairly slow pace. As they start to move around at a quicker pace – like fast running – they will be able to take advantage of extra fuel supplied by carbohydrate, and when they are going nearly flat out they will rely almost exclusively on carbs for fuel.

Metabolic efficiency: Indicates the ability for oxygen to flow readily into the mitochondria of our cells to produce energy. It has been linked with energy, ageing and athlete performance.

Fat adapted: When someone is fat-adapted they have developed the enzyme pathways and physiological changes to burn fat at rest and during exercise without compromising performance and well being. --Kirsty Woods

Oxidative stress: is a "state that occurs when there is an excess of free radicals in the body's cells. The body produces free radicals during normal metabolic processes.  Oxidative stress can damage cells, proteins, and DNA, which can contribute to aging. It may also play a role in development of a range of health conditions, including diabetes, cancer, and neurodegenerative diseases such as Alzheimer's.  The body naturally produces antioxidants to counteract these free radicals. A person's diet is also an important source of antioxidants. Making certain lifestyle and dietary changes may help reduce oxidative stress. These may include maintaining a healthy body weight, regularly exercising, and eating a balanced, healthful diet rich in fruits and vegetables.  Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. Oxidative stress occurs naturally and plays a role in the aging process.  A large body of scientific evidence suggests that long-term oxidative stresscontributes to the development in a range of chronic conditions. Such conditions include cancer, diabetes, and heart disease.  In this article, we explore what oxidative stress is, how it affects the body, and how to reduce it."

"Oxidative stress can occur when there is an imbalance of free radicals and antioxidants in the body.  The body's cells produce free radicals during normal metabolic processes. However, cells also produce antioxidants that neutralize these free radicals. In general, the body is able to maintain a balance between antioxidants and free radicals.  Several factors contribute to oxidative stress and excess free radical production.The body's natural immune response can also trigger oxidative stress temporarily. This type of oxidative stress causes mild inflammation that goes away after the immune system fights off an infection or repairs an injury.  Uncontrolled oxidative stress can accelerate the aging process."  https://www.medicalnewstoday.com/articles/324863.php

Fat Adapted OFM Athlete by Peter Defty: ...What "Performance Fat Adaptation" is NOT:  

• Super high fat macros, negligible carb macros and ‘moderate’ protein macros. In fact, it’s not about macros at all but eating REAL food in the proportion, timing and balance to mimic nature
• Consuming a bunch of MCT oil, coconut oil, nut butters, fat bombs or exogenous ketones
• Chasing your data; chasing ketones, Blood Sugar or insulin levels, etc.
• Constantly ‘hacking’ yourself. OFM allows YOU to BE yourself!

All of these things are commonly put out there because they are quantifiable. Fat Adaptation does not work that way.  “OFM uses data to confirm your experience and how you are feeling to become the intuitive athlete!”  For example, the fact that you are not constantly hungry or bonking during exercise are key markers. The fact you can perform at a high level fasted only using VESPA for hours is another. It is about taking the individual approach.

Learn more from Peter Defty on https://ofm.io/what-is-fat-adaptation/

Some of Peter's key points:

• I stress individuality and how one size does not  fit all when it comes to sports nutrition.
• The best level of Ketones probably are sub-clinical for athletes  
• Beta-oxidation is actually the principle energy pathway for fat burning
• How fasting glucose can increase and post exercise glucose
• Aerobic fitness increases metabolic flexibility  
• How important developing cardiovascular fitness is for fat adapted performance
• How hard core ‘keto’ can create adrenal stress and limit performance
• Stress, EMF & Circadian Rhythm are as big of a factor as carbohydrates

"If you are an athlete that has a hard time regulating energy levels, bonks during races and training, has GI issues or maintaining the reins on your diet ……..then understanding how YOU can tap into your onboard energy stores the way Nature intended is crucial to getting you to the next level." - Peter Defty

https://ofm.io/ketosis-fat-adaptation-and-how-it-affects-your-glycogen/

Until next time, 

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Debbie Potts

The WHOLESTIC Method Program 

www.debbiepotts.net