Fat adapted exercise rocks!
Good afternoon from a sunny Richmond, London.
I haven’t posted for about a week and wanted to share with you some really useful tips following a couple of great chats with people where they asked me about running and becoming fat adapted.
I am working my way to getting my six-pack back. I have a photo shoot goal for August and am documenting my nutrition and training so that I can share it with you in the form of a free e-book later this summer.
I have been on a ketogenic diet now for months and threw in some intermittent fasting to really ramp it up and so far I am finding big benefits with this way of eating.
I did a half marathon a couple of weeks ago and felt so full of energy I could have carried on running! (I didn’t though, I had to go to work straight after……)
Here is my happy face after the race:
I started off on a ketogenic diet as I was exploring the health benefits. I wanted to see if it improved the following:
- My depression.
- My skin – I am prone to cystic acne.
- My energy levels – they used to REALLY fluctuate.
- Sleep quality.
- Recurrent kidney infections.
- Muscle aches, particularly in my upper back and shoulders.
I then added running to the mix last November and was initially concerned that being on a ketogenic diet would hamper my running efforts. I set out the following concerns in my journal:
- Distance – how far could I run fat adapted?
- Energy levels – would I need fuel on the run?
- Recovery time – how would limiting my carb intake affect recovery?
So on the 3rd of April I ran a half marathon and this was how the day went:
The evening before I had dinner at 8:30pm and then nothing before bed
Fat Adapted Race Day
Woke up – 6:30 am
Turbo Coffee – 7:30 am (recipe is here)
1/2 litre water.
Race start – 8:45 am.
I sipped water during the race.
Race finish – 10:45 am.
I drank a litre of water after the race with some fresh lime and a good pinch of salt thrown in. Best recovery drink!
Lunch – 1pm Lamb Kofta wrap – Lamb, mint, mayonnaise, pickles and salad in a very thin wrap.
Afternoon snack – 4pm a handful of macadamia nuts.
Dinner – Gluten free sausages, avocado, olives, salad, goats cheese.
I didn’t have any energy slumps during the race, or afterwards. I slept really well that night and had no muscle soreness the next day at all.
Not only was being fat adapted really helping my running but my health had really changed for the better.
So far I have noticed these changes in the health improvements I was searching for:
- My mood has stabilised – I no longer get the crashing highs and lows of Bipolar symptoms.
- When I stick to a ketogenic diet my skin is clear and glowing.
- I have way more energy than a year ago – stable energy levels too. No more mid-afternoon slump.
- Whilst I still struggle to get to sleep, my sleep is deeper and I wake up more refreshed.
- I haven’t had a single kidney infection in over a year now.
- Apart from a bad sleeping position occasionally -I don’t suffer with muscle aches anymore.
My fat adapted future plans
I am still experimenting (I ALWAYS LOVE experimenting and tweaking) and soon I will be ramping-up my mileage in preparation for an ultra marathon in September 2016.
I am playing around with food to take on long runs (over 2.5 hours) I am taking walnuts, biltong and my keto pralines with me to see what digests best! I also love FitFudge so may have to sneak those into my pockets too….
I want to share this photo with you so that you can see where I am at right now.
(I HATE sharing photos of myself but I know they are necessary both for my own accountability to you all AND so that I can compare it with the finished goal in August).
13th April 2016
(Me at around 17% body fat)
I usually look my best at about 14% body fat for photo purposes and I want to show that being in your 40’s means you can actually get YOUR BEST BODY EVER.
If you have any questions about fat adapted running and/or making the shift to becoming a fat adapted runner then do let me know! I feel amazing and I want everyone to feel the same!
P.S. I had such fun shooting photos and video in the park yesterday – here is one of the outtakes…
Thank you to Chiara for being the best photographer ever :))