In this episode, Coach Debbie Potts dives into a multi-faceted approach to improving metabolism and boosting fat-burning capacity. By exploring a combination of metabolic testing, personalized nutrition, exercise strategies, stress management, sleep optimization, and lifestyle habits like cold/heat exposure and light therapy, you can transform your energy use and performance.

Coach Debbie shares insights from Bob Seebohar’s Metabolic Efficiency Training (MET) protocols, covering how to personalize fueling, training, and lifestyle strategies for optimal fat utilization, endurance, and metabolic health.

1. PNOE Metabolic Testing: Discover how PNOE testing analyzes your body’s oxygen use and fat-burning efficiency, guiding you in creating a customized plan for improved fat oxidation and metabolic function.

2. Nutritional Therapy for Metabolic Efficiency:

   • Macronutrient Balance: Working with a nutritional therapist to balance proteins, fats, and carbs can encourage efficient fuel use, fat adaptation, and stable energy.
   • Nutrient Timing: Learn the best times to consume carbs and fats based on activity level to optimize recovery and metabolic health.
   • Supplements: Explore metabolism-supportive supplements like magnesium, omega-3s, and NAD+ precursors.

3. Exercise Strategies:

   • Aerobic Training: Understand how steady-state cardio in the “fat-burning zone” can maximize fat utilization.
   • HIIT & Strength Training: Boost your metabolic rate and build lean muscle with HIIT and resistance training.

4. Sleep Optimization: The importance of sleep quality for hormone balance, metabolism, and hunger regulation. Tips include maintaining a consistent schedule, reducing screen time, and creating an ideal sleep environment.

5. Stress Management: Techniques like mindfulness, breathwork, and prioritizing recovery days can help control cortisol levels, reducing abdominal fat storage.

6. Lifestyle Therapies:

   • Cold & Heat Exposure: Enhance fat-burning and metabolism through cold exposure (e.g., ice baths) and sauna sessions to activate brown fat and boost heat shock proteins.
   • Red Light Therapy & NAD+: Support cellular energy and inflammation reduction with near-infrared/red light and NAD+ therapy.

7. Hormonal & Mitochondrial Health: Nutrients like CoQ10, alpha-lipoic acid, and NAD+ precursors can improve mitochondrial function, essential for energy and metabolic efficiency.

8. Implementing Metabolic Efficiency Training (MET):

   • Initial MEP Test: Determine the “fat-burning zone” intensity level for personalized training.
   • Fueling & Training Adjustments: Using MET data, optimize carb and fat intake around different intensities and improve fat adaptation over time.
   • Lifestyle Protocols: Manage stress and recovery to support metabolic health and long-term energy balance.

Ask about our Seminar Opportunity:
Join Coach Debbie Potts for a seminar on enhancing metabolic efficiency through tailored fueling, training, and lifestyle strategies. Learn how to create an individualized plan that leverages fat as a primary fuel source, maximizing endurance, resilience, and health.

Read the blog post to learn more and send in questions: https://debbiepotts.net/how-to-burn-more-fat/

Thriving as a High Performer and Embracing Healthy Aging

Are you an ambitious, high-performing individual striving to improve the aging process? Do you find yourself frustrated, not achieving the desired results despite doing all the "right" things? Join us in today’s episode as we discuss the secrets behind building resilience through proper fueling, training, and lifestyle habits, and learn how to thrive at every stage of life.

On September 19, 2024, Neil Gyte and David completed an incredible 22-mile (36km) swim in 11 hours and 55 minutes—an accomplishment longer than the English Channel and Catalina Channel swims! In a remarkable feat, Neil completed the swim fasted, relying only on water and electrolytes and burning over 9,600 calories without consuming any fuel.

Learn about their journey and support their inspiring fundraiser through these links:

• Zero-Two-Lomond Website
• Swim Tracking & Updates
• Watch the Video

Neil shares his powerful “why” behind his dedication to health and fitness. His journey began with a pivotal moment at his daughter’s christening when he realized he wasn’t the active, healthy father he wanted to be. Weighing 260 pounds, he set out on a journey to transform his life through ultra-endurance training and deep research into the root causes of chronic disease. Through this journey, Neil discovered that maintaining mitochondrial health is key to avoiding chronic illness—a mission he is now dedicated to sharing with others as he aims to help over a billion people achieve metabolic health.

Metabolic Health
Metabolic health is the body’s ability to process and use energy efficiently. When you’re metabolically healthy, you maintain stable blood sugar, inflammation and blood pressure levels, reducing the risk of chronic diseases.

Metabolic Efficiency
Metabolic efficiency is how well the body uses stored fat and carbs as fuel, particularly during exercise. For endurance athletes, it means preserving glycogen and relying more on fat, leading to better stamina with less frequent refueling.

Fat-Adapted Endurance Athlete
A fat-adapted athlete has trained their body to use fat as a primary fuel source, allowing them to sustain long efforts with less carb intake. This boosts endurance and minimizes energy crashes.

• Website: Debbie Potts - The WHOLESTIC Method
• Book: Life is Not a Race: It’s a Journey - Learn how to pace the WHOLE you with The WHOLESTIC Method (Amazon)