Metabolic Capacity: Unlocking Endurance Secrets with Jeff Browning | OFM Podcast
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- čas přidán 3. 01. 2024
- In this long format podcast episode with Jeff Browning, we'll explore how Jeff stumbled upon this game-changing approach, the trials and triumphs of his journey, and how OFM can not only enhance athletic performance but also impact our overall health and wellbeing. His experiences prior to adopting OFM are typical
Jeff, also known as "Bronco Billy," is not just an ultra-endurance athlete; he's a early adopter of the OFM protocol, which has transformed the way athletes fuel their bodies and minds for extreme endurance events. From considering quitting competitive ultrarunning due to energy swings and GI issues, to, upon making the change, winning races and continuing to run and win/podium at the elite level a decade later including premiere races like the Hardrock 100 and the Western States 100 even as Jeff enters into his fifties.
Episode Highlights:
- Jeff’s Journey from traditional high carb (60-75 gels in a 100 Miler) to OFM
- Jeff's Training and Upcoming Races - Jeff talks about his current training regime in Flagstaff, preparation for the Coca Cola 250, and a winter 100-miler.
- Reflections on Moab 240 and Hydration Strategies - A discussion about Jeff's experience in the Moab 240, the importance of hydration, and how he's fine-tuned his approach over the years.
- Sodium Intake and Its Impact on Performance - Jeff & Peter’s insights on sodium concentration levels and its vital role in endurance events.
- The Impact of OFM on Jeff's Career and Health - Jeff discusses how adopting OFM revolutionized his approach to nutrition and training, leading to improved performance and health.
- Recovery - Jeff expounds on the game-changing recovery benefits of OFM (including VESPA) and how OFM has enhanced his ability to bounce back quickly from races. This is corroborated by the experiences of athletes both Jeff and Peter work with due to the fundamental shift to fat as fuel.
- Longevity: How Jeff’s longevity in sport and life has been transformed by OFM
- Ketones, Glucose & Beta-Oxidation: Throughout the podcast Jeff & Peter discuss the relevance of the various metabolic pathways and their significance and relevance to performance and health.
- The Future of OFM and Endurance Sports - A look at how OFM can shape the future of endurance sports and metabolic health.
- Jeff's Personal Experience with OFM - Personal anecdotes and stories from Jeff on how OFM has been a game-changer in his life and career.
Very good conversation
Great show!!
52:35 I want to understand this better. You're suggesting that increasing fat oxidative capacity, in this case specifically increased ability to utilize oxygen, will lead to to increased anaerobic performance by having more oxygen available. But glycolysis itself does not require oxygen, so is this more about optimizing the pathway to shuttle pyruvate into the Krebs Cycle? Or is it more about, by means of fat oxidative training, providing a substrate into which the lactate product of glycolysis can find a home for fresh energy in slow-twitch muscle fibers? I understand that the transporter for BHB is the same transporter for lactate, so training to utilize ketone bodies as fuel also facilitates uptake of lactate during anaerobic efforts. Does OFM help facilitate pyruvate dehydrogenase during glycolysis by providing an abundance of oxygen otherwise unavailable in purely high-carb athletes? Meaning, because OFM athletes are so adept at mobilizing oxygen, when it comes to anaerobic efforts, there is thus sufficient oxygen to avoid a bottleneck at PDH to convert pyruvate to acetyl-CoA for the Krebs cycle. In other words, lactate from glycolysis is being shuttled into welcoming slow-twitch fibers, pyruvate is being converted to acetyl-CoA for the Krebs cycle at a highly increased rate due to greater presence of O2... which means more energy overall, but I feel like the reuptake of lactate is a big factor which OFM trains. Also the utilization of ketone bodies as fuel, producing fewer ROS, thus faster recovery. Anyway... rambling now.
Yes, on your main question of threshold and anaerobic performance.....but indirectly.....I say 'pushes' into anaerobic zone metabolism because they cannot be sustained, yet the body is able to do this for short periods.....another aspect is that by increasing aerobic capacity via OFM you push the the aerobic threshold higher to minimize anaerobic work. Also with regard to threshold aerobic efforts where carbohydrates are playing a key role OFM has laid the foundation for the ability to harness the quick energy in large amounts because of oxygen availability due to all the development of beta-oxidation at high intensity levels since twice the oxygen is required per energy output on fat......the best example of this is competitive swimming.....the actual competitions are glycolytic but to get to the level of competing swimmers spend literally hours in a high level yet sustainable fat burning state to develop that aerobic capacity but when unleashed with glucose gives the athlete the ability to perform. The main differences OFM offer over conventional high carbohydrate based physiology is the dramatic reduction in endothelial inflammation which allows for significantly greater dilation of the cardiovasculature allowing great capacity to move blood, including Oxygen in and CO2 out as well as fuel substrates and thermoregulation, that is the most direct but other indirect benefits are the lower lactate load, less damage to the mitochondria and cell wall lipids and fat metabolism drives cellular and mitochondrial regeneration and adaptation....the oversimplified take home is Fat should be our principal metabolic pathway for aerobic metabolism while glucose/glycolysis is our 'fight or flight' and 'bridge' fuel.....on a separate but important note....with OFM we are NOT KETO.....we have found it is important to use concentrated carbohydrates strategically for adaptation as well as performance and to maintain upregulated the PDH pathway so you can access glucose quickly and efficiently when needed. ....yeah, there is a lot to consider and a lot of it is indirect....
@@paleopete1 Thanks for your extensive reply. You've clarified some things for me. I went strict keto in 2019 when I was doing a lot of ultra distance road cycling. 12 hours of carb intake was insufferable and my lipid panel was not good despite eating 'clean.' After getting fat adapted I was doing 100+ mile rides fasted with VO2 and threshold intervals. It was quite remarkable and I've remained more or less fat adapted since. In planning for training this year, targeting 4-10 min VO2 efforts, I was grappling with the issue of carbs, since in cycling they are all the rage and for a VO2 effort, necessary. I was planning to do the aerobic season largely ketogenic, but the carb issue kept plaguing me - how is strictly ketogenic training going to facilitate the glycolytic pathway? It wasn't adding up. That's about when I discovered Jeff and OFM. Aha! This makes sense, ties it all together. First required breaking down some keto tenets - moderate protein, sub 50g carbs - that were strongly ingrained. It should have been clearer to me when back in 2020, after 6 months of fat adaptation, I reintroduced some carbs and produced my best bike performance numbers, specializing in 4-5 min efforts. I've already adopted OFM for this season and have been trying to understand the ins and outs of it. This is a gold mine of information!
Jesus Christ - let Jeff finish his sentences!!
It was a lively conversation and, at times, we were both stepping on each other.