#159 | The Fat-Burning Athlete | Bob Seebohar MS, RD, CSCS

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About the guest:

Bob Seebohar is a board-certified specialist in sport dietetics, an exercise physiologist, a strength and conditioning coach, and a USA Triathlon certified elite, youth, and junior coach and a competitive endurance athlete.

Bob Seebohar was the director of sport nutrition at the University of Florida and a Sports Dietitian for the US Olympic Committee where he traveled to the 2008 Olympic Games as the sports dietitian for the U.S. team. He now runs his own practice eNRG Performance (enrgperformance.com) and serves as the consulting sports dietitian for the Las Vegas Golden Knights professional hockey team and the consulting dietitian for the entire University of Denver athletics program.

He has authored many books including:

1. Nutrition Periodization for Athletes,
2. Metabolic Efficiency Training: Teaching the Body to Burn More Fat,
3. Caffeine Protocol for Endurance Athletes,
4. Sodium Loading for Endurance Athletes,
5. Metabolic Efficiency Recipe Book,
6. Neuromuscular, Dynamic and Functional Exercises for Athletes,
7. Prehab Exercises for Athletes,
8. Fuel4mance Smoothie Recipe Book,
9. Performance Nutrition: Applying the Science of Nutrient Timing, and
10. Sports Nutrition for Young Triathletes.

He currently also owns & operates

• Fuel4mance, a sports nutrition consulting company (www.fuel4mance.com),
• Elite Multisport Coaching, an adult endurance coaching company (www.teamemc.com) and
• Kids that TRI, a non-profit youth triathlon organization (www.kidsthattri.org).

Episode summary:

Teach your body to burn more fat to improve health and performance. The concept of Metabolic Efficiency (ME) can be applied to individuals just beginning exercise, fitness enthusiasts and the seasoned athlete.

Metabolic Efficiency describes the relationship between the body's ability to use fat and carbohydrate as energy sources across a variety of exercise intensities. ..more than ability…it’s the training of the body to use the right fuels at the right time. Being more of a "fat burner" will allow you to improve your health, reduce risk for chronic disease, lose weight and body fat, improve athletic performance and eliminate gastrointestinal (GI) distress.

According to Bob Seebohar, older male athletes looking to improve fat burning and reduce insulin resistance should focus on these specific strategies:

1. Train in Zone 2 consistently - Prioritize longer, lower-intensity aerobic sessions (heart rate around 60-70% of max) to enhance mitochondrial function and fat oxidation
2. Implement "fuel timing" - Practice strategic carbohydrate periodization by limiting carbs during easy training and saving them for around higher-intensity sessions
3. Practice overnight fasting - Extend the natural overnight fast (12-14 hours) to enhance fat adaptation, potentially combined with some fasted morning training
4. Focus on protein quality and timing - Consume adequate protein (1.6-2.0g/kg bodyweight) distributed throughout the day to maintain muscle mass, which is crucial for metabolic health in aging males
5. Include strength training - Incorporate 2-3 weekly sessions of resistance training to support muscle mass and insulin sensitivity
6. Address testosterone naturally - Support natural testosterone production through adequate dietary fat intake (especially monounsaturated sources), zinc-rich foods, quality sleep, and stress management. 
7. Limit processed foods and added sugars - These directly contribute to insulin resistance and inflammation
8. Emphasize anti-inflammatory foods - Include omega-3 rich foods, colorful vegetables, and specific spices like turmeric
9. Consider timing of food intake - Front-load carbohydrates earlier in the day when insulin sensitivity is naturally higher
10. Monitor recovery carefully - Older athletes need more recovery time, and inadequate recovery can worsen hormone profiles and metabolic efficiency.

Related episodes:

• Episode 154 | Adaptive Range Expansion for Peak Performance | Mike T Nelson PhD
• Episode 144 | Muscle for Athletics & Healthspan | Mark Tarnopolski MD PhD FRCPC
• Episode 107 | Dr Phil Maffetone

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*This content is never meant to serve as medical advice.