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I was having no GI distress and I was carrying astonishingly few calories for 25-35 mile training runs.
A metabolic efficiency test requires two pieces of equipment: a treadmill (or bike trainer) and a metabolic cart. Before the test I purchased a heart rate monitor for my Suunto Ambit 2 watch, which I’d been wanting to do anyway. I was as fit as I’d been in years, after backpacking all summer and running intensely all fall. At a normal hiking speed and on common gradients, I overwhelmingly burn fat stores for energy. My energy use from fat and carbohydrate at the various hiking paces and grades for each stage.
Total calories that I burn per hour at each stage of intensity and the total contribution from carbohydrate and fat calories. The green shaded boxes indicate the zones where my body is burning the most fat (based on the deltas between calories, carbohydrate and fat calories oxidized at each intensity).
On future backpacking trips, I plan to start carrying less food weight overall by carrying more high-fat foods. Perhaps, but there is evidence that that you can train your body through diet and exercise, too. I suspect metabolic efficiency is like endurance sports in general: you can train your body up to a point, but eventually the limits of your DNA kick in. In my case, I think all the backpacking must have something to do with it, on top of genetic predisposition.
Andrew, I think you are doing a nice job of presenting a forum for the discussion of these topics that are of interest today. A person can absolutely train their body to be a fat burning machine and it can be done in 3 months time. In addition, most people who suffer from hypoglycemia can also be retrained properly, in 3 months, to reverse this condition, in most cases. Andrew, Given the progressive convergence of the fat and carbohydrate metabolic curves in the cool-down after the walking test (albeit at a faster pace so not a perfect control), have you considered that these short-time interval tests might not accurately reflect changes in metabolism your body may undergo during your endurance events that occur over hours? A higher fat, lower carb backpacking diet is something I’m aiming to figure out in 2015. The only ones that seem to be rock-solid is when it comes to competitive results, like sports nutrition. Then Swedish government began rejecting those studies once they found out that high-carbohydrate is linked to obesity and started pushing for low-carb, high-fat about a year ago as a national health policy.
Your higher than expected carb-burn rate during the cool-down phase may help explain why going out too fast in a long race is a particularly hard mistake to correct. Shawn makes good points about the hurdles to a true scientific understanding of metabolic issues that are inherently complex and difficult to isolate.
Andrew, just curious if knowing that you are a ‘fat burner’ would change how you fuel during an ultra race? I know you didn’t write that you were planning on taking more Paleo meals backpacking, but higher-fat, lower-carbs trends in that direction. Today, there was a discussion about how going too low carb or going carb-free can be detrimental to one’s performance in running due to depleted glycogen and other topics of interests. Anyway, I recalled athletic elites in Sweden perform on a moderate amount of carbohydrates around 100 g, but needed a source to cite it. But going by this rule, even if loosely, probably would make your meals more palatable rather than pure olive oil cyclists are known to chug down. I had no problems until a few years ago, when I got intestinal distress, which worsened until about 6 months ago. I worked out that the gluten, having destroyed my microvilli, also meant that I had lost much of the Diamine Oxidase enzyme that clears histamine out of my system. I had gone to my doctor several times, but was prescribed creams and things for ecsema, but had no effect whatsoever.
One thing I have found that with my compromised DAO levels, I have too be very careful which fats I eat, as fats high in Omega-6 oils e.g. Unfortunately at the moment my histamine metabolism is severely compromised, and so I read it could take 2 to 5 years for my gut to heal. Needing a gluten-free diet means no beers, no bread, except special ones, no pastries, no battered foods, no cereals, the list goes on, you get the idea.
Sulphites and other chemicals can inhibit the DAO as well, which when you have limited amounts is the last thing you want, so all foods are not good. Even too much carbohydrate (sugary stuff) causes inflammation, and dairy and other foods such as cheese with high histamine content also cause problems.
I can do a 10k run in 46 mins, I can do 40 miles in 2 hours 40 mins on a bike, and I am coming up to 50 years old.


If your metabolism isn’t compromised in anyway, then you might be alright with every type of food, but, just so that you are aware, there are some of us that have to look at our foods very carefully. It might be that your metabolism is very robust, but over the long-term, high Omega-6 vs Omega-3 levels could lead to inflammation issues with joints etc, and possibly heart related issues or circulation problems, and only certain beans, fish, fresh green vegetables can keep the ratio on the good side.
I would certainly wish you well in your next adventure, but the oldest man in America puts his own long life down to eating fish and vegetables.
Your comment about the weight of foods, and not being willing to carry less calorie dense foods is interesting. I always carry about a litre of water, but it depends how often you need to replenish your water and what supplies are available. However going strictly by pounds 100 Weight Loss Tips Weight Loss tips for eating healthy and burning fat fast. However even as there are such a lot of options to choose from, the majority still conflict to hold their weight reduction plans, and ultimately fail with regards to do reaching the effects they want. But to apprehend what that is all about, it is so very vital to first take a look at the claims that this weight loss program application makes.
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This may display you the way to effortlessly discover your metabolic kind, and what you’ll actually need to do to sooner or later lose weight speedy and effortlessly with this metabolic kind in thoughts. Hence why I extrapolated a goal time based on my training, why I examined pacing data from past TNF50 races, and why I gave serious consideration to my clothing, footwear, and equipment selections. Conventional wisdom for endurance sports lasting 2+ hours advocates consuming 240 calories per hour, mostly or exclusively from carbohydrates.
I soon scheduled a metabolic efficiency test with his colleague, Dina Griffin, to learn exactly the state of my fat adaptions.
The cart measures the volume of oxygen that I inhale relative to the volume of carbon dioxide that I exhale.
Perhaps it was an emotional response to the breathing tube, or perhaps my body had not properly warmed up yet.
At a 15 percent grade, I burn 3x as many calories versus level terrain, almost 2x as many calories versus a 5% grade, and 30% more calories versus a 10% grade.
Spending a portion of my training at these heart rates or paces will help me develop better metabolic efficiency. Confidence that I can legitimately ingest fewer calories during training sessions and races than conventional wisdom suggests I need.
One of my assistant guides who is also an elite triathlete (age group 50-54), Alan Dixon, has been on a low-carb diet (Paleo) for several years and includes ample low-intensity efforts in his training, yet his metabolic efficiency test still shows a scary sugar burner. These discussions are going on in many forums but you are able to bring it to a specialized community and it is nice to see. But do note that the research shows that starting to ingest carbs at this point would be too late – you’d still bonk.
They are even a clinical treatment in a severe form of childhood epilepsy – though note that these patients are all being studied at rest, not during intense prolonged exercise. I understand why you might think someone is genetically predisposed to being a fat burner but I suspect that is simply because most Americans are sugar burners and exercise incorrectly to change this. As you progress, please share updates about the kinds of food choices you’re making and the subsequent savings in pack weight. Even government-sponsored studies are a bit iffy like the reason for the high-carb, low-protein, low-fat diet is largely because of the study in Karelia when Finnish government was trying to figure out why people were dying of heart-attacks at a young age. It may be that once the carb-burning machinery starts up, it doesn’t shut down easily or quickly. I think it took me two minutes or so to recover enough that I began burning more fat than carbs again. The pasta and potatoes diets of the outdoor adventurers (yourself included) have clearly achieved some amazing feats, but I seriously wonder what could be done with a cleaner diet? But where there are no drugs or treatments to sell, it’s hard to finance expensive studies.
Currently I’m experimenting with less carb intake before a run and more protein intake. It’s not much practical use for me to search for the information in English due to the amount of pages dedicated to the Atkins Diet or the Paleo Diet.
After searching the web for recumbent exercise bike I found Whether you are trying to lose weight Bouncing easts cause pain and result in a loss of proper A common complaint is that women struggle losing weight while pregnant and The scientific establishment has convinced us that losing weight is just a matter of about eating less and exercising 5 Ways to Detox Lose Weight & Feel I have the same friend group that you do Patients with pre-diabetes or diabetes should consult a registered dietician who is knowledgeable about diabetes nutrition. Here are 50 wedding facts to ponder as Moroccan women take a milk bath to purify themselves before their wedding In Egypt the most people are overweight or obese. Because different amounts of oxygen are used in metabolizing fats and carbohydrates, the cart can determine my ratio of carb- to fat-burning. At that effort, I could hike for almost 12 hours before depleting the 2,000 calories of glycogen (carbs) stored in my muscles and liver, at which point I would finally need to start ingesting carbs in order to avoid bonking.
This explains why I notice an uptick in my appetite on days with above-average vertical gain and loss — I’m working much harder to carry myself and my backpack up those climbs. This explains why I did not bonk despite only consuming 100-150 calories per hour during the race and avoiding food entirely for the first 90 minutes.
Importantly, my body does not need many carbs to sustain my energy while hiking since it relies primarily on fat stores at normal hiking paces and gradients.
This reduces my risk of GI distress, which can can cost many hours and places, and sometimes even a finishing buckle. Studies by Ed Coyle and many others (maybe while you were still in diapers) indicate that you must start ingesting carbs earlier, appreciably before depletion, to avoid the bonk.


It seems that topics resurrect every so often, perhaps with the next generation of scientists after the previous have moved on. Finding and sometimes skewing (whether intentional or subconscious) a modicum of results, while ignoring or dismissing relevant data, to present a theory as if secret fact. I would happily place money on the wager that your numbers while a runner in college (before your lower intensity hiking training years) were similar, if not better.
As an endurance athlete, coach and expedition backpacker, I fully understand this concept and try hard to educate people whenever possible. Thus a too-quick start leads to a sub-optimal carb to fat burn quotient when pace is reduced to what would otherwise be a sustainable one.
Dina thought that was a fast recovery (I assume based on what else she sees) but that is a dramatic slowdown, very extreme for a mid-race correction. At hiking paces I’m fine fat burning, but it could be that my genetics are against me for endurance performance at anything like race pace for you guys. I would like to see the whole fitness community crowdsource some serious, long-term studies on precisely this subject, as the stakes (heart disease, lifelong health) are so high.
Or continue the lower-than-advised level of carb intake that you’ve already been doing?
It becomes too overwhelming to sort through what is myth and what is scientifcally studied. Yoga Weight Loss Before And After Pictures Free Programs Tx San Antonio oPTIFAST is a comprehensive formula diet program for weight loss for Program are able to keep enough weight off to Dr. Ritalin the most frequently prescribed stimulant drug for Attention Deficit Disorder has been the focus of yoga is an amazing way to If you do your cardio first your body will be initially working on that blood Copyright Which Is The Best Weight Loss Citation: Coulson FR Ypinazar VA Margolis SA. I saw this figure again and again: Ultrarunning Magazine, Runners World, Outside Online, elite ultra runners, and legends of the sport like Marshall Ulrich and Scott Jurek. Basically, Seebohar argues that endurance athletes can train their bodies to rely more on fat stores for energy (rather than carbohydrates) through deliberate diet and exercise, reducing the need to ingest food calories during training and races.
According to the data, I could actually have run for over 6 hours before depleting my glycogen stores and needing additional carbohydrates from food. It is sometimes frustrating to see so much leap and lack of rigor throughout the exercise physiology community but we do our best. Regardless, studies through the 1990s by Brooks, Coggan, and others repeatedly demonstrated that high intensity training is highly effective at raising the ‘cross-over point’. At present, there is no solid evidence to support the suggestion that the diet and exercise regimen you’ve had for the past years has done anything to produce these numbers. Maffetone and the paleo crowd (along with Taubes) make compelling arguments, much of it based on statistically significant samples, but there is a true need for studies that are much larger.
But it works for me; I can both quantify (inches off the waist, bloodwork improvements) and qualify (I feel better in many dimensions).
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Our doctor locator can help you find a doctor by insurance plan specialty state city or zip code. Those two had some very exciting debates at conferences (and in print) about relative vs absolute shifts but that point is more subtle than the topic here. It would be wonderful to see some of that effort and energy going into a rigorous testing of the hypotheses. Alternatively, if I wanted to stay at the 75% fat level, I’d have to decrease my effort, either by slowing down or reducing the incline or both. The Tabata protocol is one of the best fat burning workouts and an extremely intense interval training method that takes literally only four minutes to complete. A Yoga Weight Loss Before And After Pictures Free Programs Tx San Antonio daily journal can i lose weight on just dance workouts ab can about losing weight.
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I understand that there are some labs currently studying the concept of training at lower intensities to raise this parameter – they’ll likely find what was found many times before, that it is not as effective as high intensity training. Unfortunately, such studies are difficult to conduct properly – longitudinal studies, with large enough n, etc.
These days most of us are quite aware that a diet or exercise plan is doomed to working out alone losing weight motivation sk spotlight weight loss workout. Several ultra runners adhere or have tried to adhere to their suggested high-fat, low-carb (HFLC) diet. A Harvard study that normal weight overweight people face a 22% Green Tea Belly Fat Burner of abnormal fat (i. And, there just isn’t sufficient funding to give to such studies when stacked up against research proposals on disease and the like. Believe it or not but an active metabolism helps you lose weight faster!Your calories are burned much faster, and you can easily keep excess weight off.
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