In this episode, Dr. Bubbs explores the fundamental concept of metabolic flexibility (your body's ability to switch from burning the carbs you eat to the fat stores on your body) with expert Dr. Mike T Nelson PhD. Those struggling with weight gain and poor health likely have poor metabolic flexibility. Ironically, even some ultra-fit endurance athletes can become metabolically inflexible, due to chronically high intake of sugars for performance. This can sabotage health and contribute to a more pro-inflammatory state. Mike shares some great solutions for both groups in this episode.
Metabolic Flexibility "Lay-Ups" from this episode (easy, simple, actionable takeaways)
1) Upon rising, start your day with fasted-walking (20-30 minutes at low-intensity)
2) To kick-start weight loss, adopt a low-carb breakfast (remove starchy breads, bagels, etc. and high carb juices)
3) Push yourself just beyond your own capacity (i.e. slow and steady)
"Performance Hacks" in this episode
1) Weight loss clients who struggle with work capacity during training - add a small dose of carbs "pre-training" to enhance performance during training
2) Keto athletes - prolonged carbohydrate restriction can downshift your capacity to use carbs as fuel during high-intensity performance. Strategically time carbs pre-training to maintain your carb-burning efficiency (without sacrificing fat-burning)
Dr. Mike's "Back To Black" - Black drip coffee (simple and effective!)
About Dr. Mike T. Nelson
Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. Mike is an adjunct professor and a member of the American College of Sports Medicine, and he's been called in to share his techniques with top government agencies. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.