Episode #451 Part Two with Peter Defty on Fasted Exercise + Vespa


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This is part two of my chat with OFM and Vespa Guru Peter Defty.

Get the show notes here: https://debbiepotts.net/how-can-you-optimize-your-fat-metabolism/

and more


Watch Part Two video here: https://youtu.be/gRisB1kyzU4

Strategic Carb Timing

Carbs are essential for our bodies. They give us energy, help us retain moisture, and produce amino acids that our bodies need to function. But too much of a good thing can also have an adverse effect. Too many carbs can lead to weight gain, so it’s essential to know the types of carbs to consume and the best time to eat carbs for weight loss of 40 years and above. You’ve probably heard a lot about the ketogenic diet lately. The ketogenic diet is an eating plan that promotes the consumption of fats and proteins and the reduction of carbohydrates. The diet is nicknamed “keto” because it makes your body produce ketones, which act as a source of energy. It’s a reliable way of losing weight because the ketogenic diet is a more efficient way of extracting body fat from your foods but with the goal to promote metabolic flexibility- and flex in and out of ketosis.

In today’s episode, I am chatting with Peter Defty. Peter is one of the pioneers in fat-adapted performance. He is a nutritional expert and ultra-athlete who developed a safe and healthy approach to fat-adaptation for endurance athletes called Optimized Fat Metabolism (OFM). After getting into running around 2000, Peter went from being a carb burner with poor results to a fat burner with success in racing. He specializes in using fat as fuel.

During the episode, Peter Defty talks about how to ingest carbs and ketos, teaching our bodies to have the suitable metabolic capacity and the best time to do fasted workouts without calories. He also sheds more light on the need for sodium and glycine before working out, matching our nutrition to our training, and performance as athletes to endure for life.

Resources mentioned

Optimized Fat Metabolism

Role of ketosis


[05:27] Changes occurring over 15 years in the low carb world

[12:00] Recommendations on how to ingest carbs and ketones

[17:24] Teaching our bodies to be metabolically flexible and have the suitable metabolic capacity

[20:39] Appropriate time to do fasted workouts without any calories VS when adding fuels

[26:30] Adding something to improve your fasted performance

[28:06] Do we need sodium and glycine before a workout?

[30:30] Matching our nutrition to our training

[40:04] Do we need to ignore carbs as athletes?

[43:10] Baseline fasted VO2 test

[01:01:20] Performance as an athlete to endure for life

[01:02:35] Eating more proteins

Notable Quotes

  • “We are in a constant time of motion. Time does not stop.”
  • “Eat real food that balances your blood sugar.”
  • “Modern technology has leveraged very primitive instincts.”
  • “It is not about a diet. It is about getting your body to burn fat.”
  • “If you do not hydrate right, you will end up peeing it all out.”
  • “Eat what you like, eat what you know works for you, and eat what is available.”
  • “Not all carbs are evil when placed to improve fat loss.”
  • “Collagen makes at least a third of our body proteins.”
Connect with us Peter Defty

Website: https://ofm.io/

Linkedin: https://www.linkedin.com/in/peter-defty-08b7b39/

Facebook: https://www.facebook.com/peter.a.defty

Debbie Potts

Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

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