Today's Sunday Supp comes from Marissa and her question consists of two parts: 1) Why isn't the weight coming off in ketosis? and 2) Do macros need to be adjusted during endurance training? Fortunately, Eric has a couple answers for her...
Beware the pee strips! They only work for so long.
What a lot of runners miss in their training.
Adjusting your fat macros during endurance training.
How fasting can initiate fat adaptation.
And the benefits of working out in a fasted state.
And speaking of the fasted state...Eric and Chad are hosting another 3-day fasting workshop! The deadline is quickly approaching, so reserve your spot today! Go to biofitcoaching.com/fast.
Are you taking your 2 capsules a day? Go to bioStak.com to get the stack that will quite literally change your cellular health.
And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching
Chad: 00:06 We're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our midweek mini series called Sunday supps. Every Sunday we have a quick supplemental episode where we answer your questions on all things keto and our question this week comes from Marissa. I'm Marissa. She says hi there. I have a quick question if you don't mind. We don't mind at all. In fact, we like questions. Um, I've been in ketosis according to the, according to the pee strips, but my weight has been the same. I've recently started training for a half marathon, so I'm not sure if that is effecting things. My question is with running so much, should I be adjusting my macros or is there possibly a different explanation to why my weight is not going down? Thanks so much. Uh, so it's a great question. She sounds like she's running a lot and you're trying to utilize keto as an energy source, but also a way to shed some pounds, but it's just not happening.
Chad: 01:00 Um, the, the one thing that I see in her question, Eric, and I'm just going to pretend like I know what I'm talking about here is a, I don't know how long she's been in Ketosis or, or been eating keto, but if she's still using the pee strips to test that probably isn't the most accurate. I mean, if she's been going for more than a week or a week or two, that's probably not the most accurate way to find out if she is actually in keto. Is that, yes. Would that be your first?
Eric: 01:28 Yeah, because the pee strips are going to wind down because that's a Siedel Acetate, right? That's your first ketone that you produce. And then you work on the conversion of a sheet of Acetate to Beta hydroxybutyrate molecule, which shows up in your blood. And you brought a good point up Chad because I'm like, oh, well, I don't know how much Beta she's actually producing and utilizing in her training and her workouts. Um, so I don't know what level of, um, Beta or ketosis she's at. So that makes it difficult. But you know, it's that same, you know, I've run marathons and my wife has run marathons in my, my family. And it's amazing when you see those that are training for these marathons and you see women and men that really don't change a lot in their body composition. Okay. You don't, you see people that still carry a certain amount of, you know, more fuel and body fat and you're like, what the heck? They're training for these long endurance. But why isn't their body, you know, burning the fatty acids as a fuel source? Well, we know because if you're maintaining too much carbohydrates and glucose and fruit and everything else, then obviously there your body's going to tap to that source and it doesn't know how to take the fatty acids and utilize them as an energy source for your muscles.
Eric: 02:54 Okay. For, for production. So I have to assume that I think your keto, I mean you, you're obviously are testing yourself so you are eating low carb and you know, a little higher fat and meeting protein. So definitely, you know, you have to make that adjustment. Um, in, in your macros to maintain what, how many hours a week you're training. And, and I always went up when I'm training for the endurance events, like what you're doing, I always, I always bring my fat up a little bit because I'm burning. I'm really pushing hard. I don't know what level you're at, but if you don't have to do that because you want to burn mostly the endogenous fatty acids that you have. So obviously you have some you want to lose. Okay. And you're kind of, you're, you're stuck. So I would probably lower your fats down. So we forced the fatty acids in endogenous ones to be released, um, to your liver to make ketones okay. And they'll go there and make ketones. Plus the fatty acids through albumin will be carried to your muscles to be used as the energy source. There should, I don't know how fat adapted you are, you know, in your journey here on Ketosis, but I would keep your protein about the same, what you have, you don't need to boost up anymore. Uh, your carbs, you're already down if you're in ketosis. Um, but you may want to adjust your fat a little bit and see what your energy levels like let's force those fatty acids from your adipose tissue to the liver and to your muscles to be used mainly as your energy source. Cause I, I don't know what your pace is but I'm sure you're definitely, you know, most people in a marathon you're not that high intensity where you're getting lactating and using uh, a glycol is just so much. You're using your mitochondria ATP for that and let's push all the fat we can to the Mitochondria with Beta.
Chad: 04:45 Right. Great Advice. Well thanks so much for bio hacking with us Eric.
Eric: 04:49 You bet and good luck on being fat adapted cause give yourself some time. I this is all, it's awesome. She's doing this and you really, you might even want to kick in a fast, I'm not pushing our fasted state, but I'm saying you might want to kick in a fast because what happens when you fast and like three days, you actually really a new, initiate the fatty acids going to the liver so you become more fat adapted to use it as an energy plus training in a fasted state. Like don't do all your runs without any, eh, any macros at all in a fasted state, just electrolytes and forced those fatty acids to get to the muscles to be used as fuel. All right, same thing with fasting, same thing with intermittent fasting train fasted state. Sorry about that. I should have said that before.
Chad: 05:34 Yeah, yeah, no problem. And good luck on the half marathon. That's exciting. Yeah. Good luck. That's great. Keep us posted. Yeah. Keep us posted on. Yeah. Uh, and I want to thank the rest of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or biofit coaching on Instagram that handles @keto.biohacker. And until next time, stay keto.