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Zuberant Life Podcast
Fueling Athletic Performance with Steph from the Natural Nutritionist
June 13, 2018 Steph Lowe
Zuberant Life Podcast

Fueling Athletic Performance with Steph from the Natural Nutritionist

June 13, 2018

Steph Lowe

Steph Lowe is a sports nutritionist and founder of The Natural Nutritionist (https://thenaturalnutritionist.com.au) Steph has also authored one of our favourite books: The Real Food Athlete. In this episode, Steph shares her philosophy on nutrition for athletic performance, including fat adaptability and fueling a race. Hope you enjoy and please send us any feedback you may have. www.zuberantlife.com @zuberantlife
Steph Lowe is a sports nutritionist and founder of The Natural Nutritionist (https://thenaturalnutritionist.com.au) Steph has also authored one of our favourite books: The Real Food Athlete. In this episode, Steph shares her philosophy on nutrition for athletic performance, including fat adaptability and fueling a race. Hope you enjoy and please send us any feedback you may have. www.zuberantlife.com @zuberantlife

Episode Transcript

Speaker 1:0:01Hi, all this is cody here from Zubrin life. Today on this episode of the Zubrin Live podcast, we have a very special guest, Steph Lowe. Steph is a sports nutritionist, Yogi and founder of the natural nutritionist, a hub for celebrating the importance of real food. She's also the author of the real food athlete, a book we heavily endorsed, exuberant life, and our recommend highly that you get yourself a copy now. Steph is recorded, her philosophy on eating and fueling sport performance and would like to share those insights with you today in this episode of the Zubrin last podcast. Hope you enjoy and please let us know if you have any questions or thoughts. Enjoy.

Speaker 2:1:01Okay. I am going to start with a few basic principles for context. So firstly, what I want you to think about when it comes to your metabolic profile or your metabolic options is that we actually have one of one or two options when it comes to what our body can burn for its predominant fuel. So if you're burning glucose or sugar, we refer to you as being a sugar burner and if you can access fat and burn fat for fuel, we refer to you as a fat burner. Another term that you might be familiar with is being fat adapted or fat adapted athletes. There are so many reasons that this is the preferred route for an endurance athlete, which we're going to cover this evening. And I wanted to start with some numbers to help you understand what we're dealing with when we talk about either that glucose tank, that sugar burning, that fat burning potential.

Speaker 2:2:14So when we look at the sugar burning or that glucose environment, what we know is that a well trained athlete has about 1500 to 2000 calories of glucose stored in the muscle as glycogen. We've got 2000 calories beyond that. Everything that we burn needs to come from what we call an exogenous source. So that's like an external carbohydrates which we know could look like, you know, the food that we eat day to day. But in an insurance environment, that's the sports gels and the gatorade and the coke and so on. Then on the flip side, if we're fat adapted or we can effectively store body fat for energy, we have between 60,000 and hundreds of thousands of calories of energy to access. You know I say it lightheartedly, but you don't need to be a mathematic mathematician to work out whether you would choose the 2000 calories or the 100 or 200,000 calories.

Speaker 2:3:24So it's pretty clear what gives you the more abundance of energy. But the problem is for most of us who have followed a conventional one food pyramid and to follow those conventional endurance or sports fueling guidelines, we can't been fat for fuel. So we we stay a sugar burner and that creates a whole host of problems, especially when we're talking about those longer events like marathon ultra marathon haas on men, on men. You probably all have heard of the term hitting the wall in Australia. We also talk about it as being a nutritional bonk and that's the inability to tap into fat reserves. That means your only option is to consume these exoticness carbohydrates and essentially you can't keep up with the demand. Your body is burning matches like so many calories. You can't put enough back in. So what your body has to do is it has to slow down and you've probably seen videos of people crawling across the finish line of an iron man.

Speaker 2:4:38It's usually multifactorial, but one of the big reasons is there, right? They've run out of fuel and the mechanisms behind that, because they're not asset adaptive athlete, they're not able to burn fat for fuel. So it's actually a normal preferred metabolic state of humans. But this was before the food pyramid. So unfortunately we now know that the food pyramid is largely to blame for health crisis and the obesity epidemic and the onset of type two diabetes and cardiovascular disease and so on and so forth. But like you guys, what, what it's going to do from a day to day point of view is really limit your endurance potential. But let's explore what the benefits of becoming fat adapted actually are because it'll apply to you in, in different areas. Um, but I'm also actually not just talking about performance, I'm really passionate about your athletic longevity as well, so we have to keep that in mind when we think about the benefits of becoming a fat adapted athletes want to be pretty clear that we actually also referred to this as being metabolically flexible.

Speaker 2:5:55When you're a sugar burner, you've got that one tank and that one tank only, but when you're a fat, then you can actually access both. So we call that a dual fuel system. So metabolically obese and metabolically flexible means that you've got that abundance of fat calories that unlike almost unlimited reserve, but you've also got the ability to use muscle glycogen and that's the fuel that we use, the high intensity. So you know, obviously they'll be some training sessions, but a lot more of a significance when it comes to race day because the pace is always or most often going to be higher. And we've got that performance goal. So being metabolically flexible, it's absolutely the best of both worlds. We also know that when we're sad adapted, we have the ability to spare muscle glycogen. So it's got that glycogen sparing ability so that you can burn fat for, you know, obviously rest low to moderate and moving up until you hit that crossover point and then you can preserve that glycogen for where it's most required and that's an immediate fuel for speed or climbing a hill or getting to the finish line past the people that are about to pick your for the podium or whatever that might look like in, in your race.

Speaker 2:7:16Um, so that's two. Number three is improved performance, I mean, absolutely. The problem with burning carbohydrates is it produces a lot of lactic acid, which we all know that feeling of being quite practical, heavy in the legs, for example, or in the arms from swimming, but it also produces reactive oxygen species and this creates damage in the body that your body needs to go in and mop up using antioxidants. And it's quite an expensive process. On the other hand, we know fast burn clean, so when you burn fat, when you oxidize fat, the byproducts are on the carbon dioxide and water for there's no oxidative damage. It's a really clean environment and your body recovers faster and we know that recovery is king, right? If you recover, it means you can get back out there and train better than next day and obviously the next day and the entire season.

Speaker 2:8:10So improve performance is key and this is probably one of the things that my athletes say to me. They noticed early on in the piece, like I wouldn't say it's one of the number one or an initial changes which we'll get to what that is shortly, but definitely you know, early on in the piece and noticing how much better their recovery is and that's because you know, we're obviously removing that oxidated damage. But we also know that when we consume refined sugars, which is what makes us a sugar burner, we're actually creating this highly inflammatory environment and the inflammation is the enemy to everybody because we know it's linked with most if not all chronic disease. But inflammation is actually a huge enemy for the athlete because that's totally slowing down the recovery process. So in looking at what we eat and obviously removing those refined sugars and processed foods is critical so that you're moving away from that sugar burning state and you can start to burn fat for fuel.

Speaker 2:9:12Still continuing with that inflammation pace, we know that inflammation is the cause of a lot of those chronic injuries. So sadly I see too many athletes with injuries that go on for years. I've even seen, we've probably all seen pros that retire early and a lot of it comes down to being too inflamed from the poor quality food that you consume and your body can't heal. So injury prevention, especially if you've got those chronic injuries outside of an acute situation, which is more obvious as to what to could becoming fat adapted is, you know, is the number one goal there as well. All right, we've got five so far. I will do a recap at the end, but the, my number six is definitely, um, enhanced immunity. So we know now science has evolved a lot rapidly in the last five years. So we know that about 80 percent of our immune system lives in the gut.

Speaker 2:10:04So what do you think the food that you eat or what sort of effect do you think that the food that you eat has on your gut and on your immune system? It's huge for the food that you eat, obviously travels through your gut, which is where 80 percent of your immune system is found. So if you're eating lots of refined carbohydrates and refined sugars and poor quality processed foods, you're not providing your body with the essential building blocks of a healthy immune system. So what we see in the athletic space is chronic colds or always sick, always sick in taper and again, like I honestly think that large majority of that is avoidable. If we think about our building blocks and what we need to create that optimal health. Obviously performance and athletic longevity. Now from a weight loss perspective, being a fat burner obviously means you can access dietary fat for energy, but also it means that you've got the ability to burn rather than store body fat.

Speaker 2:11:05So I made a lot of athletes who get a couple of weeks out from a race and then they realized that we were heavy and so they're only sort of knowledge is I'll have to cut calories and I've literally spoken to guys that are trying to eat 500 calories a day while training for an ironman because they were desperate to lose 10 kegs before they hit the start line. Like that is a disaster waiting to happen. Whereas when you can burn fat for fuel, when you're a fat burner, you can burn body fat, so it's a beautiful way to achieve your race weight without being in that restrictive or or calorie counting environment. Not to mention the metabolic disruption that comes with that sort of old. We call it the calorie fallacy. So it's a great way to achieve goal, race, weight, but day to day, I mean the freedom that you get from food.

Speaker 2:11:58Hopefully some of you have already experienced this. I know that some of you, if not all of you, have definitely been experimenting with real food, but you know when you're a sugar burner, your on that blood sugar roller coaster, so you're up and you're down and you're bound by your appetite and you're essentially a junkie because we know that sugar is a drug and you just need your next hit every couple of hours. Whereas when you're a fat burner, you, you basically have that blood sugar stability and what we call satiety. So you get this amazing feeling of fullness from the food that you eat four or five hours without needing to eat. Some people get even more than that. So it's great for your energy and your mood. It's great for digestive ease. So a lot of people that have digestive issues find this last changing.

Speaker 2:12:45Um, and yeah, it completely changes your relationship with food. So you have this really efficient metabolism, meal to meal and day to day, and then in training and racing what you, what you do is you obviously have that fat end journal, that huge calorie supply that we've been speaking about. You've got some muscle glycogen for the top end components and you usually only made a much smaller amount of exhaustion. Carbohydrates, remember they the carbs that you consume, we'll talk about bit more about your options, but you only need a really small amount. Whereas we know our conventional guidelines are that the really generic 60 to 90 grams of carbohydrates per hour in training and racing, or you may be familiar with the one gram per kilogram body weight, so if you weighed 50 kilos, the recommendations would be to take 50 grams of carbs and our.

Speaker 2:13:38If you weigh 100 kilos, the recommendations would be to take a hundred grams of carbohydrates. Now that is crazy. We know that God gestion is a really expensive process of you're putting carbs into the gut. The blood flow goes in there. You direct energy into the gut and it should be going out to the heart, lungs, muscle, legs, et cetera. For a lot of people, that creates the significant gastrointestinal distress that we see in endurance racing. Most of it is avoidable and then you obviously don't have to have the 25 gels taped to the top tube or basically a picnic basket when you're trying to put your race fueling strategy together. So you want to be fat adapted to make it really simple and that you're fueling plan is stress free. That obviously helps with the avoidance of gastrointestinal distress that comes from that really excessive consumption of, of carbs in training and racing.

Speaker 2:14:37And then we have that beautiful logistical ease. So there's no stress. You've got a small amount of carbohydrates you might be doing literally 50 percent of what the guidelines or what our conventional recommendations will tell you. You'll test this training though, because we know nothing new happens on race day. Um, but yeah, it's, it's, it makes the fueling plan, just something that happens alongside the day rather than it being a huge focus because you're not there to eat, right. You're there to race. And finally, my, my favorite by far is that we know that sugar is highly inflammatory. So we know that that is moving us in the direction of the chronic diseases that we see far too prevalent in the West. So we know that the opposite, that anti inflammatory environment is going to decrease the inflammation and that's what that is. What will look after your athletic longevity.

Speaker 2:15:32And that's so, so powerful because you love the sport, right? So you want to be doing it today, tomorrow I'll probably only ever be on the podium when I'm in like my, you know, my seventies, we're going to be doing it forever. Like I think that's a really important goal as well. So you're probably wondering how we're going to get there. So how are we going to get fat adapted and experienced firsthand all these amazing benefits of it's going to be very individual like I hope you appreciate that. But tonight I want to give you some, some areas to start. And then, you know, when we move into the questions we can fine tune if there's anything that you're not quite sure about, but number one is the food that you eat. So the acronym is just which stands for just eat real food or my model is Lchf, lower carbohydrate, healthy fats.

Speaker 2:16:23Now this is so key because it'll change your physiology of being a sugar burner and allow you to become that fat adapted athletes. So it really does come down to what you put on your plate. So if you think about what the Food Pyramid looks like, we're essentially turning that upside down. So as a rough guide, we give you a macronutrient recommendation. It's about 15 percent carbohydrate, 20 percent protein, and 65 percent of of healthy fats. So for a lot of people that's crazy town because we've all been told that we need to eat the pastor and carbohydrate load and know we still see these dogmatic archaic guidelines on websites like the ais and every other week on man triathlon has got, you know, an article about being fat adapted and then an article about a sports drink. And it's confusing, right? Because there's so many mixed messages.

Speaker 2:17:19But I want you to always come back to our mantra of Jeff. If it's real, it comes out of the ground, off the tree or from an animal. The ladder is obviously a personal preference. I know everyone eats animals, but if it's real, it will look like basically how it does in the wild. The flip side of that is the foods that we see in the middle of the shopping aisles, that Ariana packet in a box and I have a mess. Scott. These are the refined carbohydrates that are really high in sugar that are going to perpetuate that sugar burning environment. So I know Paul mentioned my site earlier, I have lots of resources on Lchf, um, and, and what sort of meals that might look like. Um, but I do want to talk about carbohydrates a little bit more because they're actually a really important food group.

Speaker 2:18:12So I definitely don't want this to come away or I don't want you guys to come away from this being afraid of carbohydrates because they're really important fuel. It's just we want to look at the difference between the refined carbohydrates, which are those packets and boxes and the foods with the mascot versus unnatural whole foods. So carbohydrates are found in fruit and vegetables. We know that foods like potato, sweet potato and white rice, especially when they've been cooked and allowed to cool, create resistant starch, which is the food that aren't beneficial. Gut bugs eat to stay alive, so we do need to be consuming carbohydrates, but it is only in that 15 percent of ad daily intake and it definitely comes from more of the whole food sources. In my book, the real food athlete, I teach you how to sort of work out where your grams per day should sit, but as a sort of a general glock guide, lchf could be as low as 25 grams of carbs a day or as high as 1:50.

Speaker 2:19:23So the low end probably wouldn't apply too many of you, but it's definitely if you're dealing with any metabolic disease or chronic disease or outside of this space. It's used to treat childhood epilepsy, cancer. As we move up the spectrum, it's quite relative to your genetics, your current weight and your level of carbohydrate intolerance as well as your level of activity. So if your lane and very active, it's going to look like about 150 grams of carbohydrates a day, so that's nowhere near that 25. If you're still trying to lose a couple of kilos and maybe you're at your job is quite good entry, you're going to be under $100. It still can work it out with that 15 percent of your daily intake, but that should give you some context so those numbers are quite different to what we see in that pure Quito space, which is gaining a lot of popularity, which I think is largely positive for real food and getting us off the Food Pyramid and the the addiction to sugar, but it's not about demonizing carbohydrates.

Speaker 2:20:28They're very essential, especially if you want to get faster and I'm assuming you know that you all want to get faster, right? So we do need to make sure that we're including these foods so that we can definitely replenish muscle glycogen. Remember that's the fuel that we burn for high intensity and definitely on race day. Now a second strategy is what we call faster training or training. Empty. You're probably already doing this. Hopefully you're getting up quite early to do your training and not eating. That is the best way to start to transform your metabolism. Even if you're eating a banana before you train that banana is the fuel that you'd been in this way more the ride or the run. This is you've been sleeping all night and fasting for at least eight hours, I hope, which means that when you rock up to training, your body is going to be burning fat for fuel.

Speaker 2:21:20That's essential. If you're not doing it, you must remember that you've got to be gradual, so I always recommend that you start with lower intensity sessions and you keep it to the short week sessions to start, but my adaptive athletes can definitely do between two and two and a half hours. Facets. That's water and sugar free electrolytes only in a long lsd like a long slow distance session, so when your heart rate's low, which is where that perfect fat burning environment is. So there's two really easy strategies that you can start. What I do want to clarify though is that the. There's a period of transition, we refer to it as the medical gray zone, right? And this is the period where you go from being that sugar burner and your body is, is actually starting to switch over to becoming a fat burner. It takes about four to seven days.

Speaker 2:22:17The experience for some people is pretty horrific. Unfortunately they're going through a detox, coming off the sugar. Their body has like basically dropped their main fuel source and they can't get access the diesel tank, which is that fat store. So for some people it's like fatigue. It's definitely gonna impact any high intensity sessions. So I wouldn't actually even be doing any high intensity sessions if you're making that transition. Um, and you just gotTa really kind to yourself and make sure you get your sleep and stay hydrated and you probably might even ate a little bit more frequently initially, but you've gotta Sorta know what, what you're, what you're up for. I think it's really important that you're aware that it may happen. Um, and so that you start at the right time. If you go to a race and a couple of weeks, I wouldn't even start now, I would start in your off season or in your recovery, um, if you've got, you know, six or eight weeks up your sleeve, you can definitely do a lot before your next race, but you'll have to manage your expectations in those four to seven days.

Speaker 2:23:24So I've got a couple of other areas I wanted to explore when it comes to fueling, I mentioned before to you guys about that you're probably going to be consuming maybe 50 percent less than that. Won't necessarily be straight away. Like if you're, if you're already having 60 grams of carbs and an hour or 90 grams of carbs now or whatever it is, please make you scaled back slowly. But if you're not, I think that's good news because we can start you on quite a low intake of carbohydrate grants per hour and test this in training so that you can basically learn to fuel off the least amount possible rather than the most amount, which is our conventional model. Um, so remember I'm talking about training, just talking about training right now. So the point of training is to continue to accelerate your metabolic efficiency and your ability to tap into fat.

Speaker 2:24:20So if you're having a gel, your body will immediately be burning sugar if you're doing that fast and session or at least the first part of the session, empty or fasted, that's where your body is burning fat for fuel. There'll be a point where you'll need to start to put some carbohydrates back in, but I'm talking maybe you know, 30 or 40 grams of carbohydrates per hour. Again, quite a general number, but the best news is you'll have all those training sessions to test and you'll log parameters like energy. How'd you feel? Obviously performance, recovery, ongoing satiety, energy, and you'll be up. I didn't really shape what that fueling looks like. We've got to remember though, it's always intensity, direct derived. So the manager is. My carbohydrate requirements are relative to the intensity. So if it's an lsd like alone slow session, where you'll hot rate is, you know, let's say it's 1:40 and, and you're racing over here at one 60, you'd need another plan essentially they to plans and we call that train low rates high and it's not highlight the non per 100 grams an hour, but it's high up relative to the intensity so you'll know what your race heart rate looks like.

Speaker 2:25:46So if you've worked out in training that you work really well, have 30 grams of carbohydrates in our, what you'll do is choose to have your sessions that you'll coach, gives you where you're doing a rice pace tempo efforts, whatever that might look like, and you might try 40 or 50 grams of carbs an hour and you just tweak your race plan up relative to the intensity. So it's really important that you're a member that because a lot of people, um, I think a lot of people are diving into the Quito end and then becoming completely afraid of carbohydrates. Then they're not feeling it old for, for an ironman. Bailey would you believe? And I think we're just taking that message a little bit too far so we don't get results in the extreme, would get results in the middle when we stand in balance. So we've got to be really smart with how we take this message so that we get the best of both worlds.

Speaker 2:26:40Um, so the train low race high is definitely what I want you guys to work with. So again, you'll have those two strategies where you are. Your most important goal is actually your post training, your refueling, so you're going to be refueling that muscle glycogen tanked. And this is where we actually want to be putting in some whole food carbohydrates, like some fruit or some sweet potato. Um, but you do that in a full meal with your non starchy veggies, your quality protein and your healthy fats so that you top up your muscle glycogen tank and attempt that's full is full, right? So think of it like a sink. A sink that's full is full. So once your muscle glycogen is full, if you try and put more carbs in there, like our archaic carbohydrate loading protocol tells us that single overflow. So carbohydrate loading, if you really think about it intellectually, it doesn't make any sense.

Speaker 2:27:36There's no where else for those carbs to go. So for a lot of people that go down the toilet because it causes a lot of gastric distress to try and consume seven to 10 grams of carbohydrates for every kilogram of body weight in race week when you're quite good entry. Um, and if you start carbohydrate learning earlier, natural actually put on weight the water weight that every glycogen molecule carry. So you'll be heavy on race day. So we don't want any carbohydrate loading. We want a focus on refueling and with quality whole foods. And then it actually makes sense that you'll probably be eating a little bit less in race week because you're training less so your appetite will probably be less and you're certainly not doing any, maybe a tiny bit of effort, but you should be barely doing any intensity. So you're not actually going through that glycogen.

Speaker 2:28:27So your tank stays full, so hopefully that makes sense. I feel like I've been going on for ages, but I really wanted to cover a few key concepts with you guys. So I'll recap some of the benefits and then I'll jump into the questions. If you do have some questions, start typing them in now. So I gave you 12 benefit. So this is the focus when I'm maybe some doubts creeping or you feel like you're getting trapped in that carbohydrate model, which is very common in the endurance space. So we want a flexible metabolism because we want to be able to access both of that. That jewel fuel system two is you want to spare our muscle glycogen for top end three. We're going to improve our performance for. We're going to improve our recovery. We're talking about injury prevention, improving our immune system, achieving our goal race weight easily without restriction or calorie counting.

Speaker 2:29:24We're going to have an efficient metabolism day today, so we're not on that blood sugar roller coaster. We're going to have a more efficient metabolism in training and racing. So you know, minimal carbohydrates and and therefore avoidance of gastrointestinal distress, logistical ease on race day and we're going to extend our athletic longevity. So it sounds pretty good to me. So hopefully you guys have found that helpful from a context point of view, but that you can see the way to there is through what you eat and some of those training and fueling strategies that I shared it with you guys. So I'm going to jump into the questions now. As a Vegan, how easy it to be fair? Is it to be fat adapted? It's definitely possible. You have to be, have to be quite clever. I mean anyone who is a vegan needs to be really clever with what they eat.

Speaker 2:30:17You can't fudge being a Vegan because you simply don't get enough be 12 and I am from your plant sources, so you have to be really careful with like I definitely suggest blood tests every three to six months when you're starting to make sure you're getting enough food and you're not missing that gradual decline. That can often happen if it's poorly prescribed vegans and definitely you know the plate. It's very easy to fill the plate with carbohydrates. We've got to go back to our non starchy veggies, look for proteins and eat a lot of, um, quality fats like we say, two servings per meal. This is all in the real food athlete if you want more info on what serves our. But um, yeah, I mean it's a great question, Paul, because it is definitely more challenging. It's absolutely possible possible. It's absolutely possible. Um, but you'd probably have to learn to be okay with like a demented tenpay and maybe a plant protein powder for your smoothies. I'm probably a bit of a compromise that you make for the ethical decision that you have made.

Speaker 2:31:26Plays recap on the eight hour fast and the night before a race. I don't actually, I didn't actually say that specifically, but what I meant is that when you're sleeping, your fasting, so that's your fasting windows. You should have at least an eight hour fast, which means that when you're going into that training session, that a fast and session. So that gives you the benefits of being able to tap into your fat stores for fuel. Question from Ian, what about type two or type one diabetics? What should they consider? Um, yeah, that, that hopefully I answered that question a little bit more when I spoke about the range of carbohydrates, so we know that, I mean type two is a reversible condition. It's caused by carbohydrate intolerance which comes from the consumption of refined carbs and sugars, so it's completely reversible, but you do need to do a fairly deep dive into lchf initially to undo the metabolic damage that's caused by the previous food choices.

Speaker 2:32:26I'm very powerful, but it needs to be managed very carefully, especially if there are medications because obviously you changed your food, you'll change your blood sugars, and then if you're taking medication to lower your blood sugar, things can get a little bit tricky. It's definitely possible. I just think that my, my number one advice piece of advice here is to take it gradually and and track like obviously track your sugars, which you should be already. I'm type one is very different obviously because this is an auto immune condition. Lots of links back to the gut. We know that in tests or increased intestinal intestinal permeability is um, or what has caused when it's cold more commonly is leaky gut. We know that's huge in type ones. You've got to look at the foods that you're eating that's triggering that he got, um, but you definitely, you definitely get the benefits out of llcs because of biological control.

Speaker 2:33:23So tight ones are often like this because they don't have the ability to regulate their blood sugar. Um, whereas when they manage their carbohydrate load, they get that, that stable blood sugar, so it'll always be medicated obviously because it's a lifelong condition. It's an autoimmune disease, but they can completely transform their life because unfortunately the side effects of diabetes come from the medication and it's pretty horrific longterm if it's poorly managed. So you want to make sure you've got control over that and it comes back to what you eat. Absolutely. Great question though. What is the effect on muscle mass when Lauren carbs and switching to fat should be nothing like provided you're eating the right amount of protein, your body will like your work. You won't be catabolic unless you're being silly and going out and doing hours and hours and hours on absolutely nothing which you're not going to be doing. You won't be catabolic. So your body, like in English, you will only burn muscle and if you're in complete salvation. So you should be able to preserve muscle mass. Absolutely.

Speaker 2:34:31Any key micronutrients for athletes, athletes to consider? Micro. That's a good question. It's not nk. A micro should know this. Um, look, I think there are a lot of considerations, but I actually liked to look at things from the top down. If you look at what you're eating. So we know we want six cups of non starchy veggies a day. We want 20 percent protein which comes from, you know, about a palm. Ideally apom of, you know, grass fed or pasture raised proteins. For those of you that eat animal proteins or the equivalent is a couple of like lentils or legumes or chickpeas or it's the palm of the 10 pay that I mentioned earlier. And you want your, you know, you're looking at 30 to 60 grams of healthy fats per meal. So you really should be able to cover all your bases with that, but you've got to look after your gut, right, because you are what you eat, but you are what you absorb.

Speaker 2:35:33So it's more important that you have the ability to absorb all the nutrients rather taking out the small intestine, which is what essentially happens in leaky gut. So you've got to have a gut health practice as well, and then then you don't have to worry about a lot of the initial, uh, details necessarily. But I think blood testing is also really good. So no breakfast after sleeping, no breakfast before training if it's low to moderate intensity in there, your fast and sessions. I love intimate fasting, cody. I think 16, eight is a great protocol for those of you that aren't aware, it's essentially an eight hour eating window and a 16 hour overnight fast. So that obviously takes you up to your 24. It needs to be done smiley and you don't start there. You really need to get better adopted first to make it a beneficial strategy.

Speaker 2:36:22Um, I think men thrive on it pretty much everyday of the week, um, and I know absolutely that it suits postmenopausal women, but women of childbearing age or, or a fertile age need to be really careful that they don't mess up their menstrual cycle and I definitely get my female athletes to do it twice a week. And that's really important that, you know, it's individualized, right? So you want to track all the things like your energy, your sleep, digestion, a female needs to track their menstrual cycle, you want to track, track your recovery path parameters so that every change that you make, you like, you know, the impact of that.

Speaker 2:37:03Rob, I have a race of eight times, 14 hour days coming up in a month with just about only servo food. I'll need to speak to you about more details on that. I'm assuming you've got a white that you can carry, like a minimal weight, like you could do dehydrated foods. I imagine. Um, you definitely want to be fat adapted because the multistage events are, oh, they're just almost impossible if you're a sugar burner because you can't carry the food that you need and they don't, they don't have aid stations are gone and do with a googler and watermelon sitting on them. So, rob, I think I probably a little bit more information because you're not going to get much of a Servo. Um, you could definitely take packs of, you know, nuts and seeds. I've got lots of recipes online for homemade, like fructose free gels or bars. A lot of my athletes do beef jerky. Yeah, dehydrated meals. There's lots of lots of options, um, as even like Paleo, dehydrated meals that you can buy these days. So the industry is evolving, which, which is awesome. But I'm happy I'm happy to answer some more questions that you have. If you can give me a bit more specific information on that one. Rope

Speaker 3:38:17respectful of your time. We actually booked you for 40 minutes.

Speaker 2:38:22Oh, I've just finished the last question actually. So yeah,

Speaker 3:38:27just a little bit. I'm going to put this up on the website as well so people can look at it again.

Speaker 2:38:33Amazing. One more question. We'll wrap up for the evening. Um, the question is around ibs. So, you know, firstly ibs is, it's a diagnosis that is given to a digestive condition that has no other name and commonly it has symptoms like changes in bowel movements or bloating or gas or whatever it might be. But to be honest, it's a symptom. It's a symptom of an underlying issue. So that's definitely a symptom of leaky gut. It's a symptom of dysbiosis, which is an imbalance in the internal ecosystem. So what we often see is the beneficial bacteria are too low. So we don't have those guys to digest our food and assimilate nutrients and produce our immune system. And then we probably have pathogenic overgrowth. So that's like inflammation and stress and it causes this vicious cycles. So, you know, you've got to obviously start with the foundations of real food, but I definitely think that ibs, um, you know, gut health is next in line.

Speaker 2:39:35And you know, at the natural nutritionist, we do comprehensive stool testing. So we can have a look at exactly what's going in there and we can obviously fix it cause ibs, as I said, it's just a symptom. Um, and it shouldn't be a life long condition that is definitely treatable. Awesome guys, it's been great to chat. Have been great questions. I'm keeping in touch. You know where to find me on social media. I'm under everything at the net to a nutritionist. I'm happy to chat to you guys further and I'd love to hear how you all go with the changes that you make. Critical problems. Thanks so much for having me.

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