Show cover of OFM - Why Metabolic Health Matters

OFM - Why Metabolic Health Matters

Why Metabolic Health Matters explores health & performance in an innovative yet engaging way to empower you to achieve your potential by getting your body back to it’s original physiology - help you achieve peak metabolic health and performance.


68. Women’s Metabolic Healthspan with Dr. Linda Frazier
In today’s OFM Podcast Dr. Linda Frazier joins Peter Defty in a conversation on the intricacies of women's health and their long term ramifications.    While retired from a full time practice as a Pediatrician, Dr. Frazier continues to provide pediatric care for those who need it most, working a few days a month in the Sacramento Juvenile Detention Center and volunteering as a Pediatrician on mission trips to Central and South America.    As importantly Dr. Frazier has the perspective of both an athlete and health professional who has been through the journey of health and performance long before arriving at OFM. As someone who ‘gets it’ as well as understands the ramifications of the conventional approaches to diet, nutrition, and exercise, especially when it comes to female health and performance.    Dr. Frazier openly talks about her years following the conventional ‘healthy’ dietary advice of a high carbohydrate diet and how doing so resulted in being diagnosed with Celiac in 2005. The turning point was reading the Primal Blueprint which led Dr. Linda in the right direction eventually leading to Peter, VESPA and OFM. Within a few short years Linda has achieved a lifetime Personal Best time in the marathon at the age of 64 and completing an IronMan Triathlon at the age of 65.   The conversation is filled with great information and real world scenarios and solutions to help the listener fully understand the implications and impacts the modern world has on female health. Below are some of the points covered..    Metabolic Health and Women’s Health:   The impact of diet on fertility, pregnancy, and young women's health. Hyperinsulinemia as a fertility killer and its link to PCOS. The importance of a metabolic reset for overall health improvement.   Challenges in Modern Women’s Health:   Observations of poor dietary habits in young mothers and their children. The epidemic of type 2 diabetes and insulin resistance. The role of the Standard American Diet in deteriorating women's health.    The Role of Stress and Social Media:   Impact of constant cortisol spikes due to social media on young girls. Addressing the mental and physical health challenges arising from modern lifestyle stressors.   Women’s Gestational Health:   Importance of metabolic health before and during pregnancy. The benefits of a fit and healthy pregnancy for both mother and baby. Risks associated with gestational diabetes and large birth weights. Encouraging Healthy Eating Habits:   Strategies for parents to instill good dietary habits in children. The importance of setting an example and creating a supportive environment for healthy eating. Personal anecdotes and success stories from coaching and family experiences.   Conclusion:   This podcast makes clear the importance of metabolic health for women at all stages of life, from adolescence to pregnancy and beyond. Her insights and experiences provide valuable guidance for improving health outcomes for women, their families and their athletic performance.. Tune in to learn more about optimizing your health and setting a positive example for future generations, just like Dr. LInda Frazier.    If you are looking for guidance our Team can provide you with the same tools and expertise we provided Dr. Frazier
73:37 7/10/24
67. Post Cocodona: Jeff Browning Talks OFM Recovery, Fueling and Performance
Episode Summary:   In this episode, Peter Defty and Jeff Browning dive into applying the science of optimizing metabolic health for athletes. The focus of the discussion is on the benefits for athletes of all levels, not just elite competitors. Through their combined experience and expertise, they explore how to enhance performance, recovery, and overall health using strategic nutritional interventions and training adaptations.   Key Takeaways:     Building Metabolic Capacity yields the Metabolic efficiency and flexibility necessary for athletes of all levels to enhance performance and recovery. Strategic fueling and hydration tailored to the individual and conditions makes a significant difference in endurance events. Recovery is as important as training, with specific dietary strategies playing a key role in minimizing inflammation and speeding up recovery. Through maximizing beta-oxidation, the fat burning state, and minimizing glycolysis OFM prevents the damaging effects of the oxidative stress and lactate load you need to recover from. This is the real reason OFM recovery is “off the charts” . Collaboration between athletes and coaches is essential to continually improve and adapt strategies for optimal performance. Topics Discussed:   Helping All Athletes:   Peter and Jeff discuss working with athletes of various abilities and how building  metabolic capacity isn't just for elite runners. Success stories from athletes participating in ultra-endurance events like the 250 and 125-mile races.   Nutritional Strategies for big races:   Importance of using Vespa every 2 hours during races and staying on top of hydration needs, especially in maintaining electrolyte balance. Adjusting nutrition and hydration in the highly dynamic environment of the longer ultras. Focusing on  the foundational fueling of fat adaptation with a focus on building metabolic capacity rather than an oversimplified formula of carb calories in to make up for the energy expenditure.   Case Studies:    Highlighting specific athletes like Mike and Chad who have seen significant improvements by adopting these nutritional strategies. Chad’s journey to becoming lean and race-ready with Jeff’s guidance.   Training and Lifestyle:    The role of OFM in lifestyle, also being able to race more and perform at optimal levels consistently. How Jeff prepares his athletes, including personalized training camps and optimizing their diets for race day.   Adapting on the Fly:   The need to be intuitive and adapt nutrition and hydration plans based on race conditions. Real-world examples of how athletes adjusted their strategies during events. How building metabolic capacity through OFM gives the athlete metabolic efficiency and flexibility. Post Race Recovery Techniques:   Post-race recovery strategies to minimize inflammation and promote faster recovery. Importance of diet in the first 72 hours post-race to enhance recovery and reduce swelling, water retention and inflammation.   Longevity and Health:   How building metabolic capacity yields long-term health and athletic longevity. Personal anecdotes from Jeff on how this approach has benefited him in his mid-forties and early fifties. This episode provides valuable insights into the practical application of OFM. Whether you are an elite athlete or just starting, the strategies shared by Peter and Jeff can help you achieve better performance, health and longevity in sport and life!   The first and simplest step to experience what tapping into your limitless energy can do to transform your fueling is to go to and grab a 12 pack of Vespa, a metabolic catalyst to support your native physiology.   If you want help to build your metabolic capacity check out our resources at
19:49 6/26/24
66. Ketone Strategies with Frank Ilosa: The Do’s and Don’ts
Introduction:   If you are curious about ketones or considering using them as part of your fueling/supplementation strategy you won’t want to miss this episode of the OFM Podcast where Peter Defty hosts Frank Ilosa, the president of Ketone Aid, for a deep dive into the history of ketones, development of ketone esters, their application and boatloads of practical advice for improving your metabolic health. Listen closely as we cut through the hype on ketones because there is a ton of information you can use to leverage both your endogenous and exogenous use of ketones for that performance and health edge.   Key Topics Discussed:   1. Introduction to Ketones and Ketone Aid:  Frank Ilosa shares his background and how he got involved in the ketone industry. The origin story of Ketone Aid and its connection to pioneering metabolic researcher, Dr. Richard Veech, and his body of work at the NIH.   2.  Understanding Ketone Esters: Explanation of what ketone esters are and how they differ from other products being marketed as ketones. The importance of the ester bond in enhancing ketone uptake and utilization.   3. Applications and Benefits of Ketone Esters: How ketone esters can be used to improve athletic performance and recovery. The potential benefits for cognitive function and overall health.   4. Challenges and Misconceptions: Addressing common misconceptions about ketones and ketosis. The issue of "science hijacking" where companies misrepresent their products by citing research on ketone esters when their products are not the actual ketone ester..   5. Practical Advice for Athletes: How athletes can integrate ketone esters into their training, competition and recovery protocols. The concept of microdosing with ketones and its impact on performance and recovery.   6. Ketone Esters vs. Ketone Salts: A detailed comparison between ketone esters and ketone salts. The limitations and potential risks of ketone salts.   Future of Ketone Research:  Ongoing and upcoming research studies on the benefits of ketone esters. The potential for ketone esters to help with various health conditions beyond athletic performance. Conclusion: Peter and Frank conclude the podcast by emphasizing the importance of building metabolic capacity  to yield the metabolic flexibility to harness the various energy substrates of fatty acids, ketones and glucose for both performance and health. They encourage listeners to educate themselves about ketones and consider integrating ketone esters into their health and fitness routines in a manner that produces results and enhance health..   Ketonaid special offer: Visit []( to learn more about ketone esters and explore the products offered by Ketone Aid. Use the coupon code "VESPA" for free shipping on your order.
76:36 5/23/24
65. Optimizing Endurance Fueling and Nutrition with Kurt Madden
Ultra endurance legend Kurt Madden, joins us on the podcast to share his experience and wisdom. His inspiring journey begins from a health-challenged childhood and leads to becoming a multiple Ultraman World Champion. Kurt shares insights into his training philosophies and remarkable career trajectory which has groomed him for his role as a mentor and leader in the endurance coaching sphere. This includes what he has learned about metabolic health through working with the OFM Team.    Episode Summary:   Introduction of Kurt Madden: As an athlete Kurt is an ultra-endurance legend who has participated in the IronMan since its inception, run 100 Mile Ultras and has Ultraman twice.  In his professional career Kurt worked his way up in education; teacher, vice principal, principal, superintendent. This groomed Kurt for his present position with TriDot as their lead Coach and Mentor. Kurt’s Endurance Background: Kurt shares his early health challenges, including a critical heart condition, diagnosed in childhood, and how this motivated him towards excelling in sports. This led to an active lifestyle where training and competing in endurance sports was a way of life. Though Kurt chose to tone down his racing to pursue a career in education and start a family he remained dedicated to maintaining his health. Instead of the arduous time sink of training for IronMan, Kurt ran ultras including the iconic Western States and Leadville 100 Mile runs. Peter and Kurt even go into detail of his Leadville race where he was competing head to head and in the middle of the epic battle between legendary ultrarunner, Ann Trason, and the Tarahumara Indians. But Kurt has always had his heart in multisport and here Kurt details his experiences in iconic races like the IronMan World Championships and Ultraman. Philosophy on Training and Endurance: Delving into the mental and physical aspects of training, Kurt discusses the holistic approach required in ultra-endurance sports, emphasizing development of the mental resilience needed alongside physical stamina. He reflects on how overcoming personal adversities has shaped his coaching philosophy. Role and Impact at TriDot: Kurt elaborates on his role at TriDot as the lead coach and mentor for TriDot Coaches. Kurt clearly articulates how the TriDot platform uses artificial intelligence to tailor training programs to individual athletes' needs based on extensive data analysis of a comprehensive set of the individual’s variables. He highlights the successes and breakthroughs he has witnessed by integrating AI into endurance training. Nutritional Strategies for Peak Performance: The conversation turns to nutrition and fueling, where Kurt outlines his approach to diet and metabolic health, particularly the importance of adapting nutritional strategies to training demands. He shares how through making some minor shifts in diet, supplementation and the incorporation of VESPA Kurt’s performance and recovery have made significant improvements. As a mentor and coach, Kurt has shared this with athletes and they, too, have experienced significant gains in their performance and recovery. Looking Ahead:  On the Future of Endurance Sports Training: Kurt offers insights into the future of endurance training, specifically on the potential for technology to further personalize athlete training. That being said, makes a point to emphasize how the individual needs to continually adapt and learn in the quest to achieve “Higher Health & Peak Performance. Kurt Madden is an example of living life to the fullest at any age. Though he loves to compete, Kurt willingly shares his wisdom and experience without reservation to help others fulfill their destiny of Human potential. Now it is your turn. Start by establishing your metabolic foundation with OFM.
68:16 5/8/24
64. Corporate Banker Andrea Moore Set To Run 5 200-mile Ultras This Year - Here’s How?
Today we have an inspiring conversation with Andrea Moore, who shares her transformative journey from overcoming childhood challenges to becoming a successful corporate banker then tossing the corporate finance to the wind to conquer an even bigger challenge by running 5 ultramarathons, each with a distance of over two hundred miles. Andrea's story is not just about sports; it's about overcoming personal hardships, redefining life goals, and pushing the boundaries of what's physically and mentally possible to get healthier and stronger in every way.    About Andrea Moore:   Andrea shares a glimpse into her personal life, including the challenges and triumphs of being a mother to three children and the support she receives from her dedicated crew and pacers during races. Andrea’s upbringing forged her into an achiever. Her career track evolved to her becoming a high-achieving private banker for JP Morgan Chase. Yet the traditional life of marriage, kids, and a career conquering the challenges of corporate finance left a void. After losing her mother to cancer, getting out of a bad marriage and starting over, Andrea transitioned from the bustling streets of downtown Dallas to the tranquil trails of Flagstaff, Arizona. This significant life change was spurred by her passion for running but also creating a lifestyle in pursuit of her happiness.   Episode Highlights:   Andrea's Running Evolution: Andrea details her journey into the world of ultra trail running, highlighting her progression from casual running to competing in grueling 200+ mile races.   The Role of Community and Team: Reflecting on the importance of support in endurance sports, Andrea credits her success to her crew, pacers, and the broader running community who have been instrumental in her journey.   Nutritional Strategies and Metabolic Health: A significant part of Andrea's discussion revolves around her dietary approach, particularly how she has optimized her fat metabolism to enhance performance and recovery in ultra endurance races. Starting with her first two bites of steak after being a vegetarian to learning about Vespa and OFM, Andrea shares her nutritional evolution which will fuel her big, scary challenge.   Personal Growth and Resilience: Andrea shares deeply personal aspects of her life, including the impact of her mother's death and how it prompted a reevaluation of her life's direction. Her story is a powerful testament to the strength required to make profound life changes.   **Conclusion:** Andrea Moore's story is a compelling narrative of personal growth, strength and resilience. But as Andrea acknowledges, she is not alone;  community, friends, partners, crew and pacers all help support her relentless pursuit of one's passions no matter the odds. Whether you're an athlete, someone facing personal challenges, or simply in search of inspiration, Andrea’s journey offers valuable insights into the power of resilience and transformation. Stay tuned as we will be following up with Andrea during her quest.   Join us next time on the OFM podcast, where we continue to explore the interconnections of health, happiness, and personal fulfillment through the lenses of our remarkable guests.
71:01 4/26/24
63. Metabolic Health and Fueling for High Intensity Sports - Tito Garza’s Story
In this episode of the OFM Podcast, Host, Peter Defty, sits down with Tito Garza to share Tito’s journey of implementing OFM for high-intensity cyclocross racing.    From his humble roots in Texas, battling through personal challenges and, through overcoming these challenges, becoming a restaurant entrepreneur Garza's story is a testament to resilience, innovation, and the transformative power of metabolic health.   **Key Points Discussed:**   Introduction to Tito Garza: Tito bares it all, from his roots growing up in Texas, how his parents struggled with alcohol, to his own struggles and how he overcame them. Working a low paying job as a trainer in a gym and borrowing $70 from his girlfriend (who eventually became his wife) to start selling Mexican Food and on to his successful ventures in the restaurant industry.  The importance of core relationships and having people who believe in you even when you have doubts about yourself.   The OFM Journey: Garza details his journey into cycling and how he started off following the conventional high carb advice and noting the ‘unintended consequences’ of bonking, fatigue and inflammation. Upon getting a concussion during a race Tito dove into how to reduce inflammation and fully recover, went Keto, learning, firsthand, the performance limitations of keto. This presented a conundrum; enjoy the health and lifestyle benefits of low carb but lose being competitive in cycling. Reading about Vespa and OFM from “The Art & Science of Low Carbohydrate Performance” purchasing Vespa and signing up for the OFM Metabolic Reset. The learning curve to dialing OFM in for Tito’s individual needs and the importance of experimentation in training. Tito’s progression from the back of the pack on keto to winning! The mental focus and retention of fine motor skills benefits of Vespa and OFM Tito’s experience underscores the OFM’s adaptability across various sports, including cycling and CrossFit. Business and Balance: Tito opens up about the challenges of juggling a thriving business and a bustling family life with his athletic pursuits and how OFM has made achieving the balance possible. Finding the Balance over the bifurcation to the extreme which is all to common in today’s world. Through focusing on metabolic health Tito feels better which enables him to perform better and be better in all areas of his life, due to his stable energy levels, mood and positive outlook on life.   Metabolic Health Insights:   Peter and Tito delve into the science and philosophy behind OFM, discussing the impact of metabolic health on overall well-being, athletic performance, and life balance.  How the OFM conceptual model allows the athlete to individualize the program to their needs, sport and lifestyle for optimal results and sustainability. How Tito adapted OFM  to work for his personal needs. Perfection being the enemy of the good. The impacts of chronic mental and emotional stress. How OFM mitigates this. How OFM helps development of aerobic fast and slow twitch muscle fibers instead of anaerobic fast twitch fibers for both health and body composition. This, in essence, is building metabolic capacity at the cellular/mitochondrial level. OFM allows plenty of sugar to work with ‘strategically’ for the performance and adaptive stress.   Community and Support: The conversation highlights the importance of support systems, both in personal life and within the OFM community.  Tito's story is a compelling example of how belief, encouragement, and shared knowledge can drive transformation. Tito Garza's OFM/Vespa journey is a real world example of how each of us can  overcome adversity, embrace change, and discover the profound impact metabolic health has on all areas of life. Whether you're an athlete, entrepreneur, or someone curious about enhancing your well-being, this episode offers tangible insights into harnessing your body's potential to achieve “Higher Health & Peak Performance”.
73:15 4/3/24
62. Your Genetics Are Not Your Destiny: How Lifestyle Choices Shape Our Health Destiny
Elite Ultramarathoner, Jeff Browning, is most often perceived as an outlier due to his extraordinary health, fitness and ability to compete at the top of the sport at the age of 52, but the truth is, Jeff has made lifestyle choices that prioritize his health rather than follow a path most people consider as ‘normal’. Truth be told, Jeff is what normal should be. Let’s dive in.   Jeff comes from a background that many would find surprisingly ordinary. Raised in a Midwestern farming family, Jeff's history is one not of genetic exceptionalism but of conscious lifestyle choices that have steered him away from the health issues that plagued his relatives.   Here are the talking points of this interview:   Background and Family Health History   Jeff comes from a Midwestern farming family, challenging the notion that his health achievements are due to special genetics. He has a family history of obesity, type 2 diabetes, and heart disease, with both parents and siblings initially struggling with weight and health issues. Despite these challenges, Jeff has made significant health improvements, demonstrating that genetics don't have to dictate health outcomes.   Diet and Lifestyle Choices:   Jeff witnessed the negative health impacts of the standard American diet and sedentary lifestyle on his family. While Jeff was always physically active he was influenced by an uncle who maintained good health through regular exercise and a healthier diet. His uncle stood out among other family members because he maintained his health as he aged which left an impression upon Jeff to adopt similar habits. Jeff’s journey to OFM was one of transitioning through various diets, including vegetarianism, before committing to the OFM in late 2015.  Jeff & OFM’s emphasis is to mainly use whole, unprocessed foods with an emphasis animal products.   Limitations of Vegetarian Diet:   Jeff was always hungry on a vegetarian diet. He found his body composition was drastically affected on the Vegetarian diet and this motivated him to try different animal based whole food diets. While OFM’s dietary recommendations center around consuming the “Whole Animal” for nutritional balance, this does not mean consuming a ton of meat. In fact, because animal based foods are so nutritionally dense, the amount a person needs is surprisingly small.   How OFM Transformed Jeff’s Health:   With OFM Jeff has optimized his body to burn fat, which has helped him to continue competing at the highest level in his sport.  In addition to avoiding the health outcomes of his family, OFM got his Candida overgrowth under control and in remission.  OFM allows him to consume carbs on occasion and without stress to yield the health and performance benefits he enjoys without his Candida flaring up. Exercise and Physical Activity:   Jeff emphasizes the importance of regular physical activity, including running, weightlifting, and outdoor sports. His exercise regimen aligns with natural human movement patterns and contributes significantly to his overall health.   Environmental and Sustainable Food Production:   Advocates for supporting grass-fed ranches and local agriculture as more environmentally sustainable practices. Challenges the environmental impact of monoculture farming and promotes understanding of natural systems and the importance of animal products in a balanced diet.   Personal Health Improvements and Insights:   Not only has OFM helped Jeff avoid the health issues prevalent in his family but it has kept him at the top of his sport and relatively injury free. He emphasizes the role of nutrition to: Avoid pharmaceutical interventions  Placing conditions like his Candida into remission without pharmacological means. (note: this is conditional. When appropriate pharmaceutical interventions are necessary to correct an acute case of a certain disease)   Advice on Genetics and Health:   Jeff and Peter make a compelling real world argument against the fatalistic view that genetics are one’s destiny through advocating for diet and lifestyle choices as tools to program our genes to work for us rather than against us. Jeff and Peter discuss how a balanced approach to diet,one that incorporates animal products with a reduction in processed foods and sugars, combined with regular physical activity generate robust health and enhanced performance.   Sustainable Eating and Environmental Impact:   This podcast highlights: The importance of whole animal eating for nutritional balance and sustainability. The environmental benefits of grass-fed, grass-finished livestock and the negative impacts of monoculture on biodiversity and soil health which have profound impacts on human health. Jeff Browning's personal journey from a familial background fraught with health challenges to a lifestyle that prioritizes health, sustainability, and active living, challenging the notion that genetics solely determine our health destiny. With our help and guidance YOU can take control of your health and performance destiny to not only achieve your goals for 2024 but for the rest of your Life!
24:16 2/15/24
61. Optimizing Your Mind and Body - The Link Between Your Metabolic and Mental Health with Dr William Suave
In this enlightening episode of the OFM Podcast, host Peter Defty explores the profound connection between metabolic health and mental well-being. Joined by distinguished guest Dr. William Sauve, a psychiatrist with a unique perspective on treatment, they delve into how optimizing fat metabolism can have a transformative impact on mental health. Dr. Sauve shares his extensive experience and innovative approaches to psychiatry, offering valuable insights into the benefits of metabolic health beyond physical performance.   Podcast Show Notes:   Introduction to the concept of optimizing fat metabolism (OFM) for enhancing both physical performance and mental health. Dr. William Sauve's background in psychiatry and his unconventional approach to treatment, focusing on alternatives to medication. How Dr. Sauve became interested in the intersection of metabolic health and mental health, inspired by personal experiences and professional observations. The simple fact that most antidepressant drugs only ‘work’ roughly a third of the time they are prescribed. Discussion on the negative effects of traditional psychiatric medications and the potential for alternative treatments, such as Transcranial Magnetic Stimulation (TMS) and S-ketamine. Examination of metabolic syndrome's impact on mental health, highlighting the critical role of insulin resistance and inflammation. Insights into how improving metabolic health through diet and lifestyle changes can significantly benefit mental well-being. Personal anecdotes and case studies illustrating the positive effects of OFM on individuals' mental health and overall quality of life. The importance of vitamin D and its connection to mental health, along with practical advice for optimizing metabolic health. Future directions in psychiatry and mental health treatment, emphasizing the need for a holistic approach that includes metabolic health as a foundational element. Closing thoughts on the potential for widespread improvement in mental health outcomes through the integration of metabolic health principles into treatment protocols.   This episode is a must-listen as it connects the dots of the intricate relationship between metabolic, physical and mental health, offering groundbreaking insights and practical advice for achieving optimal well-being through metabolic health.   The Science of Transcranial Magnetic Stimulation   STAR D (Sequenced Treatment Alternatives to Relieve Depression)   The STAR*D Trial: It Is Time to Reexamine the Clinical Beliefs That Guide the Treatment of Major Depression
111:55 2/7/24
60. Metabolic Capacity: Unlocking Endurance Secrets with Jeff Browning
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.   Subscribe and Follow: Make sure to subscribe to our podcast for more episodes on metabolic health, endurance training, and insightful conversations with leading athletes. Follow us on Facebook and Instagram for updates and additional content.
112:17 1/4/24
59. Fueling Success: Peter Mortimer’s Metabolic Approach to Ultra-Running, Work & Life
Introduction: In today's podcast with Peter Mortimer, we not only discuss athletic endeavors, we  deep dive into the lifestyle that enables peak performance both in sports and in life. Peter exemplifies the concept of living life to its fullest potential.  He discusses his career in the medical device industry, highlighting the unique challenges and the dynamic nature of his work schedule. In addition he discusses his very busy athletic schedule and how his metabolic capacity enables him to do both at a high level. Episode Highlights: Balancing Work, Family, and Ultra-Running Peter delves into how his metabolic health and robustness aids in managing a hectic work schedule, family life, and demanding training for ultra marathons. Insights into his family life and the mutually supportive relationship he nurtures with his partner, Cisca. Race Highlights and Strategies Recounting his 2023 victories and experiences in races such as Mongollon Monster 100, Man Against Horse 50, and his second overall at the 268 mile Spine Race across Northern England while suffering severe jet lag. Peter shares his strategies for success, including his approach to nutrition and energy management during races. The Impact of Metabolic Health on Performance and Lifestyle A detailed discussion on how adopting OFM transformed Peter's athletic performance and overall well-being. Peter’s personal experience transitioning to OFM, the challenges faced, and the profound benefits realized. Coaching and Helping Others Achieve Their Best Peter talks about his passion for coaching and helping other athletes achieve their best. Insights into his coaching philosophy, approach, and the personalized attention he provides to his clients. Future Plans and Aspirations Peter shares his future race aspirations and his long-term plans involving ultra-running and coaching. He expresses his desire to travel, explore new trails, and continuing to inspire others through his coaching and personal endeavors. Conclusion: Peter Mortimer's story is a testament to what can be achieved with the right mindset, commitment to one's goals, and building metabolic capacity. His journey from average runner to ultra-running champion, while managing a professional career and family life, is an inspiration to all aspiring athletes and individuals striving for balance and excellence in their lives.
73:22 12/14/23
58. Metabolic Triumph: From Fat to Fit at 65 With Tim McConnell
In today's podcast, we delve into the real-world application of the OFM metabolic health principles. Our special guest, Tim McConnell, fondly known as "Mr. No Excuses," shares his inspiring journey from an extremely challenging health situation. Tim began his journey weighing over 300 pounds and a hip replacement due to a bad fall. Over the past 3 years he has gone from being another overweight American health statistic to an outlier;  65, active and without being on prescription medications. Tim actually represents what ‘normal’ health should be!  The three most important ‘no excuses’ takeaways are: He has accomplished this transformation through self-empowerment  He sought and found the appropriate information, protocols and products to focus on and transform his underlying metabolism. He transformed his health on an extremely limited budget. Show Notes: Tim McConnell's Background: 65 years old, fit and on zero prescription medications. Nicknamed "Mr. No Excuses" for overcoming a plethora of obstacles. . . If Tim can do this, you have “No Excuses” not to. Overcame significant health challenges by empowering himself to take control of his metabolic health. Managed to improve his health on a limited budget, proving the affordability and priceless value of OFM which includes his use of Vespa. Health Journey Highlights: Struggled with following standard health advice and experienced deteriorating health. Empowered himself to improve his health while confined to a hospital bed. Transitioned from being dependent on the healthcare system to taking charge and control of his health journey. Successfully navigated his health improvement with minimal resources, debunking the myth that healthy living is too expensive and proving regaining your metabolic health is the least expensive approach on both personal and population-wide levels. Tim’s Diet and Lifestyle Changes: Started exercising to lose weight when he was over 300 pounds. Got down to 240, then see-sawed back up to 270 in the typical viscous cycle of exercise and diet without making the metabolic shift to ‘fat as fuel’.  Adopted a ketogenic diet and soon realized the limitations. Started surfing the internet to learn how to move forward Tim found Vespa and OFM. Watched and learned from OFM videos. Ordered Vespa and incorporated both OFM and Vespa into his life.  Balanced his diet with limited resources, focusing on the effective and affordable solutions offered by OFM and Vespa. Key Takeaways from Tim’s Story: Importance of self-empowerment for long term health and wellness. The feasibility of achieving health goals on a budget. The role of combining the appropriate dietary changes and exercise to overcome health challenges to regain robust health.  Tim's story is a testament to the potential within everyone to improve their metabolic health to live Life fully regardless of age or financial constraints.  We have been brainwashed into thinking ‘old age’ and chronic diseases as ‘normal’ and inevitable. Tim’s story demonstrates this narrative is not normal and not your destiny.  Closing Remarks:Tim's journey serves as a powerful example of overcoming health challenges through self-empowerment and the right approach (OFM). After watching/hearing Tim overcome his challenges you have ‘no excuses’ to take control of your health. Get started today. True health is not expensive and accessible to almost anyone willing to empower themselves.  Listen to this inspiring episode to discover how Tim McConnell defies the odds and health statistics by transforming his health on a budget proving that it's never too late for most people to regain the robust health they have locked inside.
66:37 12/6/23
57. From Pharmacy to Podium: A 71-Year-Old IronMan’s Health Revolution
This week we interview the inspiring 71-year-old pharmacist and endurance athlete James Hughes, and explore the intersection of healthcare, metabolic health, and endurance sports. From discussing the shifts in pharma’s priorities to revealing the power of metabolic health in transforming athletic performance, you will enjoy these insights and real-life experiences. See how James overcame metabolic syndrome via OFM and hear his unique perspective on healthcare trends. Don't miss this engaging conversation that challenges the status quo and champions personal health empowerment!  Show Notes for the Podcast Episode: James Hughes' Background: His journey in pharmacy for almost 40 years. Traditional pharmacy day job versus compounding and formulation for endurance athletes passion. Involvement in formulating products used by Tour de France teams. Personal experience with OFM (Optimized Fat Metabolism) and how it transformed his health & performance. Discussion on Healthcare and Pharmaceutical Industry: Evolution in the focus of pharmaceuticals from curing diseases to managing conditions. The shift in research from cures to creating lifelong customers. James' perspective as a pharmacist on these changes. James Hughes' Athletic Journey: Transition from running to triathlons and cycling. Experiences with different nutritional strategies in endurance sports. What eventually developed after years of following the conventional ‘science’ of sports diet and nutrition. Success with fat adaptation and OFM in improving performance and recovering from metabolic syndrome. Deep Dive into Metabolic Health and OFM: James' transformation and management of metabolic syndrome through OFM. The role of fat adaptation in endurance sports. Discussion on blood sugar stability and its impact on athletic performance. Personal Health Experiences: James' recovery from a heart attack and the role of his metabolic health in recovery. Insights on the use of pharmaceuticals and natural supplements in health management. Endurance Sports Strategies: Nutritional approaches and their effects during endurance events. The importance of blood sugar management in endurance sports. Closing Thoughts: The importance of metabolic health in overall wellbeing. James' outlook on healthcare, pharmaceuticals, and personal health management.
60:40 11/16/23
56. Combining Eastern & Western Medicine for Triathlon Success & Metabolic Health
In this segment, we continue our discussion with Diane, an experienced athlete with a deep understanding of the impacts of diet on performance and overall health. From the joys of smelling the flowers and post-race shopping to the intricacies of achieving metabolic health, this episode has it all. Our Guest: Diane Credenda, a triathlete specializing in the 70.3 distance. Has been active in the sport since 1985. Diane is a Doctor of Oriental Medicine and Acupuncture. She has worked in Reproductive Endocrinology alongside her husband, Paul Magirelli MD/PhD. Her expertise includes blending conventional approaches with acupuncture, eastern medicine and OFM concepts to achieve hormonal balance for successful conception for women wanting to start a family. Episode Highlights: Diane's Recent Achievement: Participated in the 70.3 World Championships in Finland. Finished 10th overall. Surprised many with her performance despite suffering a knee injury and losing 8 weeks of training. Detailed her training regimen, including the use of acupuncture and dietary changes to manage her injury. Transition to Oriental Medicine: After facing health challenges, Diane turned to acupuncture. This led to a complete career change, from being an X-ray tech to pursuing a degree in Oriental Medicine and studying in China. Settled in Colorado Springs, near the Olympic training center, initially aiming to specialize in sports medicine. Evolved into reproductive endocrinology after collaborating with an acupuncturist in Denver. Nutrition and Training: Diane’s experience with the challenges of the traditional high-carb approach. Being open to other ways to discover alternatives through podcasts and other alternative avenues. Post-Race Experiences:  Diane's amusing recount of the sensory delight of the desert bloom at her first race using OFM & VESPA, the 2014 IronMan 70.3, St. George, Utah. Her recounting how she wanted to shop immediately post-race for a specific sweater she saw during her race at IM 70.3 Mount Tremblant Worlds dragging her sherpa husband, Paul, who was exhausted. Racing and Health Evolution:  The transformative impact of OFM & VESPA on Diane's performance and well-being. Her husband, Dr. Paul Magarelli, immediately noted the significant change in her condition and demeanor. Race Destinations:  Since making the switch in 2013/2014 Diane has qualified for the IronMan 70.3 World Championships every year, often by winning her Age Group This includes places like Mount TremBlant, Canada, New Zealand, Finland, and South Africa in 2018 where she was 3rd in her Age Group. The Multidimensional Approach to Health:  Diane's unique perspective, combines her experience as a professional in both Western and Eastern medicine, to understand the human body and the impacts of diet, exercise and the modern world have on our metabolic health and well being. Carbohydrates and Health:  The inflammatory effects of overconsumption of carbohydrates OFM’s Strategic carb approach and how she employs it The relationship between the gut and other body systems from the perspective of Chinese medicine. Diane's Career and Insights:  Diane's retirement, her time in the clinic, and her advice to people on understanding carbs, inflammation, and their impact on metabolic health. Dietary Guidelines and Societal Impacts:  A reflection on the changes in societal health and the potential influences of dietary guidelines. Women's Health: A look into the unique challenges faced by women in terms of hormonal balance, dietary needs, and societal pressures. Insulin Sensitivity and Health: How maintaining insulin sensitivity through Strategic Carbohydrate intake over chronic carbohydrate intake are key to balancing optimal health and athletic performance. Ideal insulin levels should be below 8 for optimal sensitivity and ideally below 6. Understanding PCOS: PCOS, prevalent among many women, impairs fertility. PCOS is a manifestation of insulin resistance. High sugar levels in the body can disrupt hormonal balance precisely because this elicits an insulin response (Insulin is a hormone). A potential remedy: initially sharply limiting carb intake to around 50 grams per day or less to help in managing PCOS symptoms then building metabolic capacity via OFM for carbohydrate tolerance. Medical Interventions and Alternatives: There's a concerning trend in prescribing drugs and procedures for weight loss. Natural remedies, dietary shifts and physical activity can offer safer, more effective solutions. Cholelithiasis (Gallstones) and Cholecystectomy (Gallbladder Removal): One of the most common ailments for women in their late thirties to early fifties. The root cause is most the combination of a high carb, low fat diet and too many calories to be in energy balance. This leads to the liver converting the excess carb/energy into cholesterol which is then converted into bile. The bile is then stored in the gallbladder as part of the digestion process of fat & protein rich foods. Without the signal of fat to cause timely clearing of the gallbladder, the bile ducts start to clog. Regular intake of high-carb, low-fat meals can lead to gallbladder complications and clogged bile ducts, leading to gallbladder removal. Long-Term Impacts of Dietary Choices: The consumption of excess sugars can have generational impacts due to epigenetics. Elevated sugar levels in expecting mothers can have hormonal implications for their babies. There's growing evidence of declining testosterone levels in men and possible connections to dietary habits. OFM (Optimized Fat Metabolism) vs. Keto: Emphasis on prioritizing fat metabolism over carbohydrate dependency. Unlike Keto, OFM doesn't eliminate carbs. This ensures athletes get the adaptive stress signaling and performance needed for training and competition. Role of Individual Responsibility: Individuals must recognize their unique needs and take control of their health. Importance of personal experimentation to determine what dietary and lifestyle choices work best. Carb Intake in Endurance Sports:  Many Professionals and Experts are currently recommending 80 to 120 grams of carbs per hour for ultra-races and triathlons. The dangers of high carb consumption in the long run and the significance of optimizing fat metabolism for both pros, age-groupers and casual athletes. The Balance of Science and Nature:  Diane's experiences working with IVF patients, the success stories, and the philosophy that sometimes nature's approach trumps pure science. Anecdotes from Africa:  Tales from Kilimanjaro, the Masai tribe, and Simon Mtuy's Masai grandfather who showed surprising vitality even in his 90s. Three Core Principles: Our muscle cells are meant to burn mostly fat. We are designed to move a lot. Ensuring fat metabolism is optimized and individualized to build metabolic capacity . Holistic Approach vs. Pure Science: The challenges of integrating Eastern and Western medicine and the idea that nothing exists in isolation in a biological system . . . which is how science is often done today in western medicine.  The importance of having a practical, holistic approach to curing disease and optimizing health and performance.
69:29 9/27/23
55. Running The Spine: Peter Mortimer’s OFM Approach for a Podium Finish in spite of Jet Lag
In this podcast episode, long-time OFM Athlete, Peter Mortimer, is welcomed as a guest to share his insights . Although not a professional ultrarunner, Peter competes at a high level and has won some big races. His  ‘day job’ is a career in orthopedics for a medical device company, assisting and advising surgeons in operations for hip, knee, or shoulder replacements. His work schedule is erratic because it revolves around  being present at the actual surgeries. Like most of us Peter has a life partner, adolescent children and a couple of Basset Hounds. On top of it all he has even started coaching others in ultras.   Today’s podcast centers around Peter’s big race of the year, The 268 Mile Spine Race, which was held this past June and is billed as Britain’s toughest race. Not only does the course and distance present significant challenges to any runner but Peter had the added challenge of starting the race in a seriously jet-lagged state.    In spite of all these challenges Peter found himself finishing second overall covering the 268 miles in 93 hours, 12 minutes and 27 seconds. This included a lot of racing, ultra style, during the late stages of the race between Peter and others contending for second, third, fourth, fifth, and sixth place when this group were all within a few hours of each other. And this is where the advantages of being OFM adapted played into Peter’s success.    Our collaboration with athletes like Peter who are pushing themselves at the outer edge of Human Performance yields valuable insights we can share with you to reach your potential of “Higher Health & Peak Performance”.  So let’s dive in.    Peter faced a considerable challenge from the onset due to the demands of international travel from Arizona to the UK without time to adjust. So, from the start of his odyssey, Peter was jet-lagged. Add to this, upon arrival Peter met with family (he’s originally from the UK) whom he had not seen in years. This set him up to arrive at the start line in a state of serious sleep deprivation and jet lag.  Naturally, the physical and mental fatigue set in early, with the sleep deprivation presenting severe obstacles like sleepwalking and falling asleep unintentionally in unexpected places, including a bathroom.   Throughout the discussion, the theme is clear: the race's physical challenge is paired with a substantial mental one. From navigating unfamiliar trails and landscapes, dealing with fatigue and sleep deprivation, and experiencing hallucinations, the race is as much a mental battle as a physical one.   One specific challenge he recalled was reaching the same signpost repeatedly, despite taking different paths, which made him question his mental state. Moreover, he vividly remembers hallucinating an eerie, albino man dressed in white, on a white bicycle, beckoning to him, which startled him greatly!   However, as the runners went deeper into the race, Peter’s resilience from optimizing his fat metabolism, along with the support of a LOT of Vespa Ultra-Concentrates and real food, shone through allowing Peter to pull ahead of the other runners to finish second overall.    They delve into Peter's journey with the Optimized Fat Metabolism (OFM) approach since starting in 2017. Prior to adopting OFM, he was a regular middle-of-the-pack runner who faced the energy swings and GI issues as he tackled longer distances. His nutrition was heavily carbohydrate and processed food-based, leaving him feeling drained. After hearing about fat adaptation and seeing other runners' success with it, he decided to start using Vespa and change his dietary approach. Shortly after meeting with Peter (Defty) in 2017 where they dialed Peter in,  his performance significantly improved, the energy and GI issues disappeared and Peter was able to consistently race stronger and stronger, often finishing on the podium and even winning races like the prestigious HURT 100 in 2022.   Peter's general eating philosophy centers on whole fresh foods like meats and vegetables. While he occasionally indulges, he feels the negative effects when he deviates from his usual diet. The conversation delves into the variability and individuality of the OFM approach, noting that while some, like Jeff Browning,  consume more protein and fruits, others find using more starches as their “Strategic Carb” yield better results.    Also discussed is the importance of gut health, especially on the development of a diverse biome for food tolerance, immune system health and overall well-being.  The conversation also touches on the post race emotional and mental aftermath, describing feelings of depression, which is more pronounced after longer races. The contrasting experiences between intense, prolonged endurance activity and the daily grind of life, including a sense of disconnect when returning to daily life. Circadian Rhythm and Sleep   The podcast discussion revolves around the importance of the circadian rhythm and how it impacts health, performance and well-being. Podcast Host, Peter Defty, emphasizes aligning wake-up time with sunrise, noting the significant benefits it has on entraining circadian rhythm. Peter’s experience of completely upsetting his Circadian Rhythm at the Spine Race makes this abundantly clear.    The Benefits of a Optimizing Your Fat Metabolism   The dialogue transitions into discussing the more nuanced aspects of the OFM (Optimized Fat Metabolism) approach. While many associate OFM with a low-carb diet, it's clarified that the approach is more nuanced, taking into account aspects like chronic stressors, circadian rhythm, and vitamin D.   The focus then shifts to the benefits of the OFM approach in ultra-running. The approach has enabled some runners to achieve unprecedented fat-burning rates, allowing them to run longer distances more efficiently.    Peter's upcoming race, the Mogollon Monster, is this weekend (September 9&10th). After his race we plan to have him back to talk about the Lifestyle benefits he’s seen through optimizing his fat metabolism. Stay tuned!
70:52 9/8/23
54. Pushing the Boundaries of Athletic Innovation - A Conversation with Bryce Thatcher
“Our premise behind the company was trying to make athletes more efficient when they are trying to compete at a high level”- Bryce Thatcher   Introduction: This is a captivating conversation with Bryce Thatcher, Chief of Product Development of UltrAspire, on innovation and what it means to be a true innovator and why it is important for the audience. Bryce is singularly responsible for creating the original hydration products athletes take for granted today such as water bottles and hydration packs athletes take for granted.   Most of today’s “innovation” is “incremental innovation”. In Bryce’s case Bryce was not so much a ‘Disruptor’ as  he was innovating to fill a void that previously did not exist whereas Peter Defty’s work on fat adaptation for performance and health is highly disruptive to the conventional high carbohydrate approach.    Innovators are  misunderstood and even marginalized during the early stages of innovation.Steve Jobs was shown the door at the very company he founded, Apple and Walt Disney was thought to be absolutely crazy each time he disrupted entertainment; first with an animation short of a mouse, then a full length color animated movie of a fairy tale and finally with the creation of a theme park.   The discussion includes reflections on the importance of understanding the journey of innovation,  curiosity, and insights into how industries stagnate without it.  Most of all innovation comes to fruition through the innovator’s staying true to their vision and core values.    The Path to Innovation is hardly predictable:   Bryce grew up outdoors. His passion for sports, particularly skiing and mountain running, led to the problem solving which led to starting his first company, Ultimate Direction. Yet this was a serendipitous departure from his pre-med education and career track as a Physician. This leads to a broader discussion on how innovation rarely starts from a planned pathway but as a result of curiosity, adaptation and problem solving. This is how true innovators adapt to challenges, with a constant curiosity and problem solving ethos to get to the goal and vision.  But innovation is not limited to the product design but to constantly innovate in all areas as illustrated by Bryce's shift to overseas manufacturing due to rising labor costs and, subsequently,  his innovative approach during the COVID pandemic. Here, Bryce shares how the crisis led to a new way of working directly with his factories as well as with athletes testing equipment and providing input. These changes ultimately sped up the innovation process.    Innovation means getting your hands dirty and doing the work   The conversation also highlights how innovators pay attention to the details, do the deep dives into those details as part of innovation. As companies seek to maximize shareholder return through lowering costs and increasing profit margins as the driver this creates a “Feeding frenzy to the bottom” where the first thing to go is R&D which is a key driver of innovation.    Innovation requires the willingness to make mistakes and a willingness to get one’s hands dirty. In today’s virtual world this is lost on the modern generation who want instant gratification.    Bryce also decries the lack of patience today’s generation has and how this is an innovation killer. He stresses the need for an ‘Incubation Period’ as crucial for the ‘Ah Hah’ moment.    The Impact of Innovation:   Peter and Bryce delve deeper into how innovation shapes and drives their companies and its broader impact on society. Bryce shares how continuous innovation has not only brought success to Ultra Spire but also enriched his life and improved athletes' experiences. The conversation also includes a focus on real-world problem-solving and the importance of being deeply involved in the innovation process.   The Essence of Early Adoption:   In the final part of their discussion, Bryce explains the importance of distilling complex ideas down to their essence to reach a broader audience. The emphasis is on engaging early adopters, cultivating curiosity, and avoiding fear-based marketing. The power of relating to innovators on a personal level and seeing their human side is also highlighted, as well as the importance of staying true to one's niche.   Conclusion: The episode concludes with Bryce sharing his personal journey towards fat adaptation and how a disciplined, natural lifestyle has improved his endurance activities and overall health. Bryce is looking to not only set some FKT’s but to gain optimal longevity. And, yes, Vespa is part of that equation.    Bryce also emphasizes the need to form a cohesive team to be able to communicate those details of innovation by ‘distilling’ down all those details into the critical points that most people can digest and understand.  Innovators and their passion often lose people in the detail and complexity of what they are innovating.   The conversation underscores the critical role of curiosity, innovation, and early adoption in driving the progress of Humanity.
97:01 8/2/23
53. Creating a Sanctuary with Tina Hein
In this episode of the OFM Podcast, we welcome Tina Hein, someone who embodies self-empowerment and self-improvement without relying on conventional credentials. T In this episode I emphasize the importance of thinking for oneself and taking ownership of one’s life despite the barrage of information and opinions available on the internet. This includes mentioning that not all experts need to be credentialed and the true source of expertise, especially in the context of one’s life, is oneself. Tina and I discuss how personal experiences and introspection can be incredibly valuable toward building expertise for one’s own life. The importance of Personal Experience: In this episode I stress the significance of acknowledging the expertise individuals have about their own lives. This includes how many great contributors to science and engineering in the past were not necessarily credentialed, but were problem solvers. Tina's Journey: Tina talks about her journey of self-discovery and how she and her husband, Jeff, have created a sanctuary for themselves with the emphasis on the profound joy that comes from bringing down stress levels and taking care of oneself through the creation of a personal sanctuary. The role of the Internet and Messaging: Tina points out the negative impact of the constant barrage of information and expectations created by the internet, advertising, society and cultural norms, which often leads individuals to feel unworthy or not good enough. Childhood Wounding and Patterns of Behavior: I introduce the concept of childhood wounding and how unresolved emotional traumas can create recurring patterns of behavior throughout life. This is often complicated by societal messaging that feeds into feelings of inadequacy. The Power of Introspection and Self-Realization: Tina shares how her involvement in endurance running led her to realize she was running away from herself. Through introspection, she found the power in acknowledging and addressing her emotional baggage, which helped her lead a more fulfilling and authentic life. Creating a Sanctuary: Tina speaks about the importance of creating a peaceful sanctuary at home, feeding and taking care of family, and disengaging from systems that might not serve personal well-being. By doing so, she and her husband reinvested in themselves to live a more authentic and harmonious life. The Need to Recognize and Break Patterns: We discuss the importance of recognizing and breaking the patterns that stem from childhood wounds and/or societal pressures. Through conscious choices and personal introspection, individuals can work towards emotional stability and find what truly brings them joy and fulfillment. . . and guess what? This is vitally important to optimizing your metabolism and physiology.  Understanding Relationships:  Acknowledging that your partner also wants to fulfill your needs.  The importance of communication; here we debunk the misconception that partners should intuitively know each other's needs.   Importance of a Woman’s Core:  Tina and I discuss the unique biological grounding women have through the reproductive cycle. Emphasis on the importance for women to be in tune with their core as a center of intuition and grounding. Conflicting Messages for Women in Society:  The pressure to excel in multiple domains (career, parenting, fitness, etc.) can be overwhelming and contrary to one's natural inclinations. Tina discusses recognizing and respecting biological tendencies, and finding a balance that aligns with individual values and desires. Vulnerability as a Superpower :  How vulnerability, especially among women, is powerful, and  it is important for men to recognize their responsibility to provide a safe space for this vulnerability. 
89:51 6/14/23
52. Work, Life, and Ultra-running: How Jesse Haynes Masters the Balance
In today’s podcast, our guest, Jesse Haynes, shares his remarkable Life  journey of balancing his career as a construction project manager, husband and ultramarathon trail runner at the elite level. Jesse’s life has no shortage of daily challenges, ones which require him to access,adapt and act as part of the job. Naturally, OFM plays a key role, enabling him to stay at the top of his game in work, life and on the trail.   Most of all this podcast offers insights into how OFM can enhance your journey. Whether we realize it or not, everyone is entered in that one ultra-endurance event called Life and Jesse’s commitment to a healthy lifestyle serves as both an inspiration and example for all of us. His experiences shed light on how to overcome the daily challenges faced by those in physically and mentally demanding jobs which often lead to bad habits and breakdown of both mind and body typically seen in construction. I know because in a former life I was in the same profession and position as Jesse.    Key Points:   Jesse works in construction as an on-site project manager. This requires him to ‘do it all’ from planning and scheduling to setting grade and even hopping on a piece of equipment. It requires decision making and people skills ranging from working with his crew of operators to sub-contractors, inspectors and consultants.  In this high stress environment, construction work takes a toll on health due to long hours, an ‘on the go’ diet often rife with processed foods, caffeine and nicotine and high-stress levels. Jesse offers an alternative path, one where the stress of the job makes him more confident and capable of handling Life’s challenges. Even with the physical demands of his job, Jesse races at the elite level of ultra trail racing and recently achieved a second-place finish at the competitive Leona Divide 50 Miler at the age of 50. Like your own Life Journey Jesse shares how he transitioned from mountain biking to road cycling then finally developing a love for trail running.  Jesse talks about his partner Keira, how they met and the races she organizes and directs. Highlighted is her passion for getting people outdoors, promoting health, and creating accessible races for runners of all levels. Jesse’s OFM transformation came on the heels of his close friend, Jeff Browning’s, OFM transformation in 2016.  Jesse immediately noticed Jeff as  a leaner version of himself who went on to dominate his first Vespa powered race, the 2016 HURT 100 miler. Not only did Jeff win but both Jeff & Jesse were blown away by the recovery the very next day where Jeff was walking without a limp in his gait and had none of the severe edema (swelling) in his feet and legs that is considered normal after an ultra-endurance event.  Fat adaptation: Jesse discusses how adopting Vespa and OFM aligned with his natural eating habit as he never felt good consuming copious amounts of carbohydrates.He emphasizes getting plenty of fat and protein in his diet with just enough carbs to give him that performance edge.  Improved recovery and reduced calorie intake: the positive impact of Vespa and fat adaptation on his race performance and recovery. This includes experiencing shorter periods of soreness and being able to resume running within a few days, despite consuming fewer calories. The demanding job and its impact on training time: The various ‘Hats’ Jesse wears daily, which highlight the demands of his job which is also coupled with a long commute. . . . the early morning wake-up and commute translate into time constraints for training during the workweek. While most of his training occurs on the weekend, stretching, intervals or strength training make up the workweek training…..that is, when he can.The take home: OFM allows Jesse to maintain a high level of fitness in spite of the constraints to his training. Incorporating Strength Training and Interval Training: Jesse talks about shifting his weekday training to focus on strength, stretching, and intervals to maximize time and improve performance. Balancing Time Commitments:  the challenge of balancing time between work, personal life, and running and the vital role OFM plays in facilitating Jesse to thrive in all aspects of Life. The importance of Hydration, especially Electrolyte Supplementation for performance level fat adaptation: Fluid and electrolyte intake are critical during training and racing. Jesse emphasizes this by discussing how he consumed 21 grams of Sodium/Salt during his recent 50 mile race and 2nd overall finish.  As you can see Jesse is no different than you . . . he prioritizes his health and performance through his adoption of OFM which provides the individual with all the tools they need to construct a sustainable Lifestyle in all aspects of Life so you can attain “Higher Health & Peak Performance”.....just like Jesse!
88:42 5/23/23
51. Did my first 100 miler fasted and with 1000 calories with Dr. Cathy
In this podcast, Peter interviews Dr. Cathy Buletsa, an intensivist (ICU Physician) and trauma surgeon who recently completed her first 100-mile race. This episode is a debrief of her experience during and after the race.   The discussion covers the adaptive stress, hormesis, super compensation, and the training effect from the event. The conversation also discusses moving forward and general health experiences.   Dr. Buletza explains her approach to health and fitness, emphasizing that she would not expect her patients to do something she wouldn't do herself. She literally has to “Walk the Talk”. Her endurance activities, including the 100-mile race, serve as an example of taking control of one’s health.   She shares her race experience, noting the extreme heat and challenging terrain, however despite the conditions, she successfully completed the race and was surprised by her lack of hunger throughout.   The conversation turns to the topic of aging, with both speakers challenging the notion that sharp decline is inevitable as one gets older. They discuss the benefits of adopting a physiologically, correct way of eating and living, thus allowing the body to respond positively to stress and, from it, adapt to become stronger.   Dr. Buletza shares her recovery experience post 100-mile. Despite initial fatigue, she bounced back quickly and was back at work within a few days.   One of the areas covered is the mental aspects of the race.  They discuss the personal experience of pushing through mental barriers during the race and the clarity of mind that comes with physical exertion and how it helps to focus on what is truly important.   Cathy discusses her upcoming birthday plans, opting for a 57.1-mile run on the Florida National Scenic Trail. She emphasizes the importance of building physical and mental capacity as one ages. They challenge the notion that aging inevitably leads to decline, citing examples from their athletes and indigenous populations who live according to their advocated lifestyle., and how indigenous populations living in alignment with their lifestyle principles experience a lack of age-related diseases and health issues commonly seen in modern society.  This podcast highlights that through Optimizing Your Fat Metabolism, one can build the metabolic capacity to reach each individuals’ potential to reach a state of “Higher Health & Peak Performance”
83:02 5/18/23
50. The Happiness Connection: A Conversation with Documentary Filmmaker Roko Belic
Roko Belic knows a thing or two about Happiness. He is living it and sharing it through his work as a filmmaker. His films range from “Happy” which explores this topic, to “Trust Me” which explores the digital age and its implications for our Happiness.    In this open ended conversation Roko and Peter explore the aspects that make up happiness as well as elements which rob us of it. This includes taking the abstract concepts of happiness, contentment and gratitude as well as fear and anger,, discussing the physiological implications then distilling these elements into actionable strategies using real world examples of people living happy and fulfilling lives. This includes how Roko has chosen to live his life inspired from so many people he has encountered on his journey.    The conversation dives into the human hardwiring of fear and anger and how this can be exploited in the modern world, particularly through the spread of information and disinformation to create division. This highlights the importance of recognizing that all humans have more in common at our core than the messaging suggests.    Roko reminds us all how cooperation and compassion play key roles in human survival, how curiosity and empathy can overcome xenophobia and the delicate balance between happiness and fear in today's world.     Ultimately, this interview serves as a platform for YOU to foster happiness in the modern world. Roko's documentaries and the insights gleaned from them serve as reference points to delve deeper into these subjects and provide insights into the human experience.   Here are some of the talking points:   How many people have become disconnected from the physical activities that bring joy and happiness, such as play. Engaging in activities that are physically and aerobically challenging can greatly improve overall happiness and well-being.  By reconnecting with our evolutionary roots and prioritizing activities that promote both physical and emotional health, we can begin to make better decisions for ourselves and our well-being. By embracing the principles of a healthy lifestyle, including a well-rounded diet, regular exercise, and activities that bring joy, we can create a positive spiral that enhances our emotional and cognitive states, leading to a happier, more fulfilling life. Mental capacity and taking risks - They talk about how embracing risks can lead to a more fulfilling life, contrasting this with today's risk-averse society. Backpacking and filmmaking - Roko shares his experiences backpacking around the world and making films like “Genghis Blues”, his first project about the Tuvan throat singers and, subsequently, “Beyond the Call” about doctors performing critical care in war zones . The importance of curiosity - They discuss the importance of curiosity and taking risks in life, and how the growing popularity of ultra-running is an example of people seeking more adventurous experiences. Overcoming challenges and the importance of adaptive stressors in life - They discuss how running helped them to build their endurance and confidence, eventually allowing them to run as fast as their peers and cover long distances in the mountains.  Conversely, they touch on how removing adaptive stressors from our lives can lead to a lack of problem-solving skills and innovation. The importance of prioritizing relationships and experiences over financial success. Happiness was not considered a valid area of study and was often dismissed. However, in recent years, researchers have begun to study happiness and have found that it is indeed a valuable area of research.  The importance of self-acceptance and inner work in achieving happiness. He notes that many relationship issues stem from a person's inner self and how they interact with others. Roko encourages listeners to examine their own behaviors and beliefs to improve their happiness and relationship with themselves and thus with others. The importance of gratitude and how it can enhance our lives. - Everyone has a purpose, something to contribute and a connection to something larger than ourselves. Finding and developing our purpose, contribution and connection can make us happier as an Individual and, through this, collectively as a society.  
90:45 5/4/23
49. Longevity and Peak Performance at age 54 with Bree Lambert
This week we are interviewing Vespa / OFM Ambassador Bree Lambert Sanders, who is a nutritionist and coach in the San Jose area. Bree who, at 54 years young, still competes at the elite level including winding up with an overall win or a place on the podium .     In this interview, Bree explains that she has always had a passion for fitness and nutrition. Her business, Live Well Finish Strong, focuses on nutrition and movement for business executives and athletes in Silicon Valley.  After several years of watching the consistent performance of fellow ultrarunners Bree made the switch from a high carbohydrate approach to using Vespa and adopting the OFM protocol. She shares her experience including how her performance, recovery and overall health/longevity have benefited in spite of being a “Woman of a certain age”. We also discuss the longevity aspects of making the switch to fat based fuel.    Bree discusses the benefits of being metabolically healthy in the podcast.   Here are some of the talking points:   How Vespa and OFM have helped Bree with performance and recovery. The combination of Vespa and the OFM protocol has been shown to help prevent cellular damage and aid recovery. How and why OFM Athletes like Jeff Browning are able to keep  doing something big every six weeks due to the rapid recovery of OFM and Vespa, which is actually due to the prevention of damage from burning glucose. Research from the Western States Study showed how fat-adapted athletes' cell wall fatty acid levels returned to pre-race levels within two days after Western States, while the conventional fueled athletes were still struggling to normalize a week after the event. How the effect of proper sun exposure is necessary to generate vitamin D, referencing Andrew Huberman who discusses the importance of rest, good nutrition, and sunlight to achieve wellness. Carbs and Calories - why people need calories, but they don't need as much as they think they do, especially if they're fat-adapted. Women are designed to be the ultimate fat burners. While they have more sensitive hunger triggers and store more fat easily, females have to be self-sufficient during late gestation, childbirth, and lactation. The effect of stress and how it can be just as detrimental to health as too many carbs in the diet. How being metabolically healthy makes people less prone to illnesses and chronic diseases as they don’t have a compromised immunity system and metabolism.
74:19 3/29/23
48. Healthy Aging and Performance Gains discussion with Tony Konvalin
In this episode of the OFM (Optimized Fat Metabolism) podcast, host Peter Defty welcomes Tony Konvalin, an OFM ambassador and a lifelong athlete, who has excelled in different sports such as football, running, cycling and soccer.  Tony shares his journey to higher health and peak performance beginning with his experience of running in high school and college and how he was a late bloomer. Eventually he became the number two man on his team during his senior year. He also talks about running with famous athletes, such as Henry Rono, and getting lapped by the world record holder in the 10-K.  In the podcast Peter and Tony discuss the challenges and execution of staying healthy and fit as one grows older, and how OFM can help people start their journey to a healthier lifestyle.   Some of the topics discussed: The benefits of being fat-adapted, including:Improved endurance  Weight maintenance/ loss Better overall health Biggest tips for staying motivated to exercise;  getting out the door and starting the workout is the hardest part. How Tony rides 100 miles fasted  regularly and why this is possible. Skepticism around optimizing your fat metabolism (OFM) and what part carbohydrates play in high-intensity exercise. The body's dependence on carbohydrates is largely due to dietary habits and that it is possible to train the body to use fat as its primary fuel source. That most people are running their bodies below the fat-burning threshold and that training the body to use fat as fuel can have numerous health benefits. When the body is burning fat instead of carbohydrates, it is not only burning fat but also metabolizing it, which is critical for cell walls and mitochondria. High-carbohydrate diets can lead to insulin resistance and a host of other health challenges. The numerous health benefits to using fat as the primary fuel source.
70:12 2/22/23
47. Dr Linda Frazier discusses the benefits of Metabolic Health in longevity and fighting chronic disease.
Pediatrician, Marathoner and “Liver of Life” Dr. Linda Frazier and I got together for this conversation. Linda has been in practice since 1984 and continues to do fill-in work at a youth detention facility and participate in medical mission trips overseas, most recently doing Pediatric Care in an orphanage in El Salvador, Central America.  Linda is living a life fully aligned with her biology as a wife, mother, grandmother, and caretaker, and that she has a positive attitude towards life. Linda also coaches the buffalo chips youth program and recently participated in the Metabolic Reset Program before heading to Central America to do her volunteer work.. Talking Points: Linda's journey; High Carb/Low Fat and the ‘unintended consequences’ Adoption of Primal OFM Lifetime PR at the Marathon Distance at the age of 64 The importance of getting rid of stress and enjoying life while still eating good food The benefits of fat adaptation and shifting away from the traditional carbohydrate-centric mindset The science behind fat oxidation during exercise and the studies that have shown the benefits of fat adaptation. The importance of maintaining Metabolic Health in order to prevent viral infections and other health issues. In the US, people consume too many carbohydrates and, physically,  do too little and how this eventually leads to a predisposed metabolism towards glucose, which can increase the risk of viral infections. The link between sugar and white cell function, and how high sugar levels can make white cells "lazy" and less effective in fighting off infections. The link between sugar and cancer, and how cancer cells require sugar to grow. Linda also mentions some research from UCLA on ovarian cancer and the benefits of a ketogenic diet. This is a program for anyone and not extreme athletes Linda is a living, breathing example of what life can be when you get your body back to burning fat as your fuel the way Nature intended so you can achieve “Higher Health & Peak Performance.”
65:28 1/20/23
45. Taking Control of YOUR Health, Avoiding Chronic Disease and Living Strong with Dr. Cathy
OFM: The new model of normal for the busy professional I sat down this week with Dr Cathy after her recent Ironman finish for a conversation on Metabolic Health Cathy discusses how she can comfortably complete an Ironman even though she is a busy professional,  In this podcast we talk discuss: The sad state of  what 'normal' human health has devolved to and what the model for real human health should be How health & performance are embedded into our DNA How, if your Metabolic Health is on point, something such as running a marathon is not superhuman it is simply normal  How athletes like Cathy, Jeff Browning and others are redefining the boundaries of health and longevity not simply athletic performance How emergency patients are getting younger and unhealthier and why How the medical & healthcare industries are not helping us to get healthy and what you can do about it The lie told to us about chronic disease and how you can avoid ever seeing an ICU for chronic issues This conversation will blow your mind on what is truly "normal" and what is a disease state. Most of all it provides valuable insights into how you can move from fear to empowerment to reach your potential for 'Higher Health & Peak Performance! Click here to see it.
71:16 10/27/22
44. Beating The Bonk With VESPA - Roundtable Discussion with Jeff Browning and Peter Mortimer
In this roundtable podcast with Ultra champions Jeff Browning and Peter Mortimer we discuss how they use VESPA in their training and racing. In it you will learn: What VESPA is How using VESPA increases fat metabolism  How increasing fat metabolism dramatically reduces the reliance on external calories  How VESPA dramatically reduces the risk of the Gastrointestinal (GI) challenges so common in endurance sports Recovery: The VESPA recovery paradigm shift: Through MINIMIZING the DAMAGE from the oxidative stress and lactate load of burning too much glucose you minimize recovery time and maximize 'Training Effect' VESPA for focus, coordination and overall stability to perform in any situation VESPA for youth sports The VALUE of VESPA Click here to experience the same benefits champions like Jeff & Peter obtain from VESPA, a natural catalyst to tap into the limitless energy you have locked inside!
32:17 9/28/22
43. Discussion with Derrick Lytle about Metabolic Health and his journey of discovery traversing The Arizona Trail
In this podcast/video I sit down with photographer, videographer and filmmaker  Derrick Lytle and have a conversation about OFM, Metabolic Health and science. More so, we talk about how building your metabolic capacity allows us to not only reach our potential but how it drives and supports our epic dreams. Today Derrick is embarking on one of his Epic Dreams, a traverse of Arizona on The Arizona Trail. He is on a journey of discovery and will be documenting his steps across Arizona in photography and video to be made into a video. This conversation is part of that journey and the listener/viewer for you the listener to help you understand your journey to Higher Health & Peak Performance. 
69:47 9/1/22
42. Round table discussion with Peter Defty, Jeff Browning and Peter Mortimer on all things OFM with elite mountain ultrarunners
A few days before the iconic Western States 100 Mile Endurance Run I had the opportunity to record a round table discussion on all things OFM with elite mountain ultrarunners, Jeff Browning, Peter Mortimer.  This includes metabolic test data that confirms their success is based upon a fat fueled physiology! Despite Jeff entering his 50's and Peter his 40's  they WIN races. Jeff recently won and set the course record for the Scout Mountain 100 Mile while Peter won the HURT 100 earlier this year. As you will learn in this video one of the main reasons for their success is OFM. As Jeff and Peter share their personal  journeys  to optimal fat metabolism yours truly provides the context and scientific basis to give you "The Why" to understand how OFM is the pathway to attaining the higher health and peak performance athletes like Jeff, Peter and so many others enjoy!
64:08 7/6/22
41. Dr. Lori Gerber DO interview with Peter Defty on Voice America Health & Wellness Live Radio Show
On April 14, 2021 Dr. Lori Gerber DO interviewed VESPA GM & OFM Pioneer on the optimizing fat metabolism and VESPA and their implications for health, performance and longevity.  Dr. Lori has a successful practice as a functional medicine doctor and is also an IronMan Triathlete who has experienced fully the benefits of OFM and VESPA and has incorporated them into her practice. 
55:22 4/15/21
40. Successfully & Safely Hosting Races in the Age of Corona
----more--------more--------more----Lyle Anderson , Race Director for ultra-endurance events for Vacation Races , serendipidously hosted the LAST 100 Mile Run during the lockdown in March at the Antelope Canyon 100 Mile and the first 100 Mile Run post lockdown in May at the Bryce Canyon 100 Mile.    Both runs were successful and COVID-19 FREE as of this date!    In these crazy times with competitions cancelling at an alarming rate, here is an accounting of how Lyle, his Team and the participants were able to lead and demonstrate ultra-endurance events can be held safely.   Lyle also gives great insight into all the elements which are needed to host a successful event as well as the delicate balancing act of making all the stakeholders happy.   Resources & Links:  
57:12 7/21/20
39. German Podcast with Josef 'Jeff' Heusserer's Journey: High Carb/Type 1 Diabetic/Keto/Vespa/OFM
This is a special podcast for German Speakers who wish to learn more about Vespa and it's OFM program to make the switch back to burning Fat as Fuel as well as improve overall Health & Performance in every aspect of Life.  Shownotes:  00:00:00 Intro Peter Defty in Englisch 00:02:24 Vorstellung Jeff 00:04:50 Sportlicher Werdegang 00:06:30 Gedanken zu "Wettkampf", "sportliches Messen" und Analyse von Körper/Leistungs-Daten 00:10:00 Essen in der ersten Lebenshälfte 00:13:48 Diabetes Diagnose! 00:18:20 Therapie selbst in die Hand nehmen mit "Lower Carb" 00:21:20 Nächster Schritt: Recherche Ketogene Ernährung, Entscheidungshilfen 00:24:30 Start der Ketogenen Ernährung als Therapie 00:26:00 Am Anfang war es hart - Zucker-Entzug! 00:29:00 (Blut-)Zucker Mengen 00:31:42 Unbändige Energie einige Tage nach der Umstellung auf Keto! 00:34:30 Keto-Adaption und Restart Sport 00:36:00 Der Mann mit dem Hammer? 00:38:00 Peak Break, The Alps Race als weiteres "Keto Projekt" 00:40:40 Erste Bekanntschaft mit Vespa & OFM und Peter Defty 00:43:15 Vergleich zweier Spiroergometrien: Stoffwechsel zu Beginn und 3 Monate nach Training mit Vespa 00:48:15 Peak Break, The Alps Race: Das Rennen 00:50:28 Mehr und länger! Randonneur Brevets ... 00:52:30 Entscheidung für die Teilnahme an Paris-Brest-Paris 2019 über 1.200km 00:54:50 Neue Wege: Targeted Ketogenic Diet 00:56:56 Stoffwechsel in Bewegung - ohne Insulin 00:57:55 TKD Test: Ötztaler Radmarathon 2018 00:59:29 Paris-Brest-Paris 2019: Das Rennen 01:02:08 Kopfarbeit und Ablenkung 01:03:57 OFM Mentorship Programm mit Peter Defty 01:09:15 Training Gran Canaria OFM-Style 01:14:22 Ratschläge für die Umstellung auf OFM 01:20:30 Abschließende Worte  
82:34 5/9/20
38. A Candid Conversation on COVID-19 & Health with Dr. Cathy Dudick
Join Cathy & myself for a candid and disruptive conversation with Dr. Cathy Dudick MD, a Trauma Surgeon and ICU Critical Care Physician from New Jersey who is working the front lines of COVID-19. She IS the real-life, George Clooney character in ER! She is also an Ironman Triathlete, lifelong runner, and mom.  This conversation confronts the real issues we face. COVID-19 is an opportunity for us to face these issues rather than get lost in the fear and politics but, more so, to consider getting truly metabolically healthy. . . and it starts with YOU! Enjoy.
76:20 5/3/20