A low-carb fasting and active lifestyle takes commitment, discipline, and experience to make this metabolic change
Having performed thousands of performance tests in my lab over the course of a decade, I’ve learned so much about the human body. One of the most important realizations I made was how flexible and adaptable the body is. Yes genetics plays an important role, but training and nutrition can in fact influence our performance more significantly. This is especially true when it comes to our metabolism; specifically, the type of fuel we use during exercise.
For most of the population, especially Filipinos, our engines are very dependent on carbohydrates. The main factor contributing to this is our diet: If you look at the types of food we eat, it’s not uncommon to see carbohydrates comprise up to 70 to 80 percent of our total calories. These can pose notable problems for endurance athletes.
Carbohydrates, unlike fat, are very limited in supply in our bodies. Usually, carbs are drastically depleted after one to two hours of moderate to intense exercise. To add to our problems, the amounts of carbohydrates we burn are usually significantly more than what we can absorb and replenish. This means we are running on a deficit that grows as the hours go by. For a 10K or 21K, this might not be a factor. However, for longer events such as a marathon or half-Ironman, it is often the reason why people slow down or even bonk.
Carbohydrates, unlike fat, are very limited in supply in our bodies. Usually, carbs are drastically depleted after one to two hours of moderate to intense exercise
It’s common to hear people say, “Why not take more?” However, jamming carbohydrates into our guts isn’t such a good idea. Too many gels and sports drinks result in bloating, diarrhea, or other gastrointestinal problems.
A better solution, as I’ve been advocating for all these years, is to make your body more efficient in utilizing fat and thereby sparing carbs. This means reducing your carbohydrate intake rather significantly and instead, focusing on quality protein and healthy fat.
Truth be told, it’s not as simple as it seems. It takes a lot of commitment, discipline, and experience to make this metabolic change. Perhaps the best example of such is Dr. Brian Aubrey Castillo. He’s been my client for several years already and he’s one of the few who really went all in towards the low-carbohydrate lifestyle and here is his story:
What was your lifestyle like prior to doing a low-carb and therapeutic fasting lifestyle?
I had a sedentary lifestyle before. I was obese 2 with severe obstructive sleep apnea, gouty arthritis, and GERD. Even though I’m a health care practitioner, I do mindless eating of fast food, ultra-processed food, and other junk food. I can consume soda by volume and I was never an avid fan of any sport.
How did you get started with the Low Carb Fasting and Active Lifestyle (LCF)?
My wife introduced this lifestyle to me when I was training for my first Ironman (Langkawi malaysia 2019). I was doubtful at first for this kind of nutrition because I couldn’t imagine giving up carbs as my source of energy. But as a medical practitioner I did some research about low-carb nutrition. I studied its health benefits and its downsides. Initially, I experienced a lot of discomfort during my transition but waited patiently for my body to be fat adapted. It took me a month of metabolic switching (transition) before I finally regained my strength.
What’s the difference between keto and LCF?
A ketogenic diet has zero carbohydrate intake and high in fat and moderate protein, While a low-carb diet focuses on max carbs of 20 grams for non-active individuals or 100 grams for very active individuals (per day) and is moderate on protein and fats.
What are the normal challenges and how do you overcome them?
The challenge is when to start the low-carb lifestyle. [The] “right mindset” [is needed] especially when you are addicted to your usual unhealthy lifestyle or you are still hanging onto the carbo-loading regimen. Yes there will be some discomfort as you transition from high-carb to low-carb (e.g., headaches, palpitations, dizziness, and weakness, etc.) This is because of withdrawal from carbs and sugar, but once you start this lifestyle, it will be resolved eventually. You just need to do it properly and consistently.
The challenge is when to start the low-carb lifestyle. [The] “right mindset” [is needed] especially when you are addicted to your usual unhealthy lifestyle or you are still hanging onto the carbo-loading regimen
Are there any risks one should consider when going LCF?
It is advisable to seek medical clearance and have a baseline laboratory before starting this lifestyle. For those who have health conditions (e.g., diabetes, hypertension, and other metabolic syndrome) you need to be properly guided and monitored by a low-carb advocate health practitioner.
What changes have you noticed since you made the switch?
When I started LCF, my performance in sports drastically improved. I used to be the last one to finish among my teammates. Now, I’m always racing in a fasted state, and never experienced any bonk. My only nutrition is Saltsticks or electrolytes during my training sessions and races and yet I finish strong. Most of the time, I beat my personal best and sometimes even achieve a podium finish.
What’s your advice to anyone who wants to explore or get started with going LCF?
You need to be open-minded when starting this lifestyle, do research, and seek proper guidance before starting. If you have any questions, you may reach me on Facebook.