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Keto Running Blog

Interview With Biohacker And Keto Ultrarunner: Anthony Kunkel

Interview With Biohacker And Keto Ultrarunner: Anthony Kunkel

Anthony Kunkel is a rare bread of biohacker. He has figured out how to be unbelievably strong and fast while maintaining a ton of endurance. Kunkel hails from Colorado where he is a student and competitive runner with multiple sponsors. Anthony shares with us some of his hard earned wisdom on what got him to this place of maximum performance. Apparently he owns no shirts. You are a student living in Durango, CO. What are you studying? What is your plan? I’m studying Exercise Science with a coaching minor, focusing on the clinical side –with the undergraduate research here at Fort Lewis, it’s impossible to miss out on the actual research side of learning. So getting to both put people on treadmills to test ideas in the lab, then also gathering wisdom from experienced coaches, is perfect for me right now. Coaching runners has been the dream since I was barely a teenager. So after a decade of learning about this, I like to think I’m ready to really start coaching people at the top level. I have two clients for 2017 that are looking to nab an OTQ (Olympic Trials Qualifier) in the marathon, so this will be a great year for proving that all the information hasn’t been wasted on me! Longer term, I can’t imagine doing anything else. I want to coach and learn and improve as a coach until I’m gone. You recently came in second place at the prestigious and uber fast JFK 50 mile race. What did it take to do that? JFK has been a very stirring thing for me. I’m already scheduled to go back in 2017. I was stale, had a few issues that didn’t feel amazing on race day, and wasn’t really feeling too excited about the race going into it. But the day before, I decided -really decided in my heart- that these “details don’t matter.” I was going to race as well as I co Continue reading >>

How To Become A Keto Runner

How To Become A Keto Runner

There has been a lot in the press recently about a ‘controversial’ book by running supremo Professor Tim Noakes called The Real Meal Revolution. He is responsible for the training bible The Lore of Running and is a very experienced runner. After years of training on a high carbohydrate diet – carb loading before races and using carbs as a source of energy/fuel he had become lethargic and no longer enjoyed running. He had also developed Type 2 diabetes. A shift in his thinking led to Tim adopting a Low Carb/High Fat approach called the Banting Diet and went from ‘running like a 60-year-old to running like a 40-year-old’. He was so inspired by it that he turned it into his Real Meal Revolution book. Years ago I used to run pretty much entirely fueled by carbs. For the first 20 minutes or so I would fly along and then slowly my energy would disappear (along with my sense of humour) and I would get progressively slower. When I was marathon training I needed to constantly pop jelly beans after an hour or so of running. My skin was bad, my digestive system was a mess and I began to resent how running made me feel. I no longer enjoyed it, it was a chore. NOW, in 2016 it is a completely different picture. When I run I sometimes have to stop myself….I feel like I could run forever…… I am not suggesting that a LCHF/Banting/Keto approach is for everyone, one size doesn’t fit all. BUT and it is a big BUT, if you try it and it works for you then it will change your life. If you are a new runner then now is the perfect time to start. If you are an experienced runner then you may have a bit of frustration becoming adapted to this new way of approaching fuel. Bear with it though and give it at least 6 weeks. Keto Runner – The Diet There is now plenty of Low Carb/Ket Continue reading >>

Long-distance Running On A Low-carb, High-fat Diet

Long-distance Running On A Low-carb, High-fat Diet

Humans are natural endurance athletes. While the concept of “carb loading,” or the use of sports drinks and gels in endurance events are increasingly popular, human physiology is perfectly set up to use fat as a fuel for endurance exercise. Olaf Sorensen, seen here in the blue shirt, is a 40-year-old long-distance runner who will be running a marathon soon. What’s unique about his upcoming endeavor is that, first, his goal for this event is to beat his grandfather’s Olympic qualifying time of 2 hours and 40 minutes. But what is particularly unique about Olaf’s plan is that he plans to accomplish this feat on a high-fat, extremely low-carb diet. He will essentially demonstrate to the world that being in a state of ketosis (burning fat as opposed to carbohydrates) is an extremely efficient human adaptation permitting long stretches of efficient physical activity. Olaf does a lot of his running either barefoot or with minimal footwear, again emulating our forebears. I really appreciated his instructions when we ran together. But while I’m definitely dialed in on the keto adaptation part of the story, I’ll likely stick with my running shoes. We will be following Olaf’s progress and will soon provide information about the movie being made about this incredible athlete. For more on applying this lifestyle, read my blog post on how to balance your intake of fat, protein, and carbs. UPDATE: In May 2017 I had the chance to catch up with Olaf and see how he’s doing. Read Next Continue reading >>

Runketo.com

Runketo.com

- We are Running on Ketones. This is not a typical story; we are endurance athletes at different stages of our lives, who are experimenting with a low carb Ketogenic diet. We are not doctors or scientists, just athletes. Anthony is the youngest and the fastest, age 20, and prefers ultra road running. Eric (ZoomZoom), age 27, is ukulele playing mixed distance runner. Dan (SKA Runner), age 42, is new to running, prefers mountains ultras, and a bit of a computer geek. Bob(uglyrnrboy), age 54, prefers mountains ultras and loves to tele ski. This site, www.RunKeto.com, will document our journey as endurance athletes implementing a low carb ketogenic diet in to our lives. Please feel free to contact us with any questions you have about our experiences. Continue reading >>

What Are The Best Books About Keto?

What Are The Best Books About Keto?

If you are like many who have been in pursuit of weight-loss and overall better health, you have probably been through, or at least read about, tons of different books and diet plans. The constant switching and searching can become disheartening, especially if you haven’t found something that works right for your body and lifestyle. If you are still searching for that good plan, there is a diet that has been around a long time but is only recently emerging from the shadows and gaining widespread attention: the Ketogenic Diet. The ketogenic diet was developed nearly a hundred years ago as a means to help treat people who have epilepsy, but it has long been known to promote weight loss as well. Now, it is reemerging as a diet that is beneficial for weight loss and management, as well as for helping treat other medical concerns. As with many diet plans, though, there are numerous approaches and lots of books and information out there about it that might be confusing to newbies. Lucky for you, we are here to guide you through it. So, to help you learn the best quality information about the lifestyle, we are going to share with you our top 5 books on the keto way of life so that you can get started on your own journey to weight loss and healthy living. Our Top 5 Ketogenic Books this 2018 1. Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet Continue reading >>

Ultrarunning And Fueling 'paleo'

Ultrarunning And Fueling 'paleo'

I completed the Whole30 Program in March 0f 2013. Basically it meant eating some good fats, a whole lot of vegetables of all kinds, meat/fish/poultry and a little fruit. It's delicious and satisfying, and I felt so incredible, I've continued to eat a Paleo diet. After years of relying on gels, blocks and sugary food and drinks to fuel my long runs, I had to start from square one and work through a lot of trial and error, detailed in this post. In seeking answers I discovered there were other ultrarunners who were eating similarly and talking about it. Below are some links I hope you'll find helpful. Heck, even Olympic gold medal triathletes and professional cyclists are jumping on the bandwagon. Sonja Wieck, Ironman triathlete and Kona qualifier - eats Paleo, but uses non-Paleo fuel Here are a few posts from others who have experimented with Very Low Carb or Ketogenic fueling: Jonathan Fales found that you can only go so far and so fast Peter Attia's excellent in-depth post My Experiences: Posts About Running on Paleo/Whole30 Do you eat Paleo, low carb, or simply eschew sugar and processed foods? I'd love to hear about your experiences! Continue reading >>

The Ironman Guide To Ketosis

The Ironman Guide To Ketosis

Written by Megan Roberts, MSc, and Tommy Wood MD, PhD What if there was a way to: Restore the boundless energy of your youth Improve your body composition and mood Eliminate the gas and bloating that plagues your every race Fuel your races without Gatorade and sugary gels AND regularly indulge in bacon, eggs, and butter??? Sounds too good to be true, right? Well, the truth is that all of the above (and more) is achievable by embracing some diet and lifestyle changes. The crux of the secret - the ketogenic diet. Perhaps you’ve heard of the ketogenic diet being touted for its weight loss efficacy. Or maybe you’ve heard it mentioned on Internet forums as the cure-all for everything from migraines to Alzheimer's to the pain in your little toe. But you? You’re an IRONMAN triathlete! You NEED carbohydrates to fuel your races, right??? Unfortunately, following that conventional sports nutrition advice has brought many desperate athletes to their knees, searching for an alternative when their health and training begin to suffer despite eating all those healthy whole grains. This is the first in a series of articles that will introduce you to the ketogenic diet, specifically for the IRONMAN athlete. At the end of this article, you will have the basics to decide whether or not a ketogenic diet might be right for you. What is ketosis? Before answering the big question of how to get into ketosis, let’s define what ketosis actually is. Ketosis is a metabolic state in which you’re predominantly burning fat for fuel. Note that this is not the same as diabetic ketoacidosis, which is characterized by high levels of both ketones and sugar in the blood, particularly in patients with type 1 diabetes. In this case we’re talking about nutritional ketosis, which is a natural metab Continue reading >>

Should Endurance Athletes Go Keto? Ketosis And Ketogenic Diets For Endurance Athletes

Should Endurance Athletes Go Keto? Ketosis And Ketogenic Diets For Endurance Athletes

When it comes to weight loss and endurance performance, dietary ketosis is the strategy everyone is asking about this year. On the surface, ketosis or a ketogenic diet offers everything an endurance athlete could dream of: endless energy, freedom from bonking, and an efficient pathway to weight loss. The diet has been all over mainstream magazines, it’s the subject of several new books, and the supplement companies have already jumped in with new products and a ton of marketing dollars. So, is it time for cyclists, triathletes, and runners to go Keto? First, a refresher course on what a ketogenic diet is. To achieve dietary or nutritional ketosis you need to severely restrict carbohydrate intake (fewer than 50 grams of CHO/day) so the body transitions to using ketones for fueling muscles and the brain. Ketones are produced from fat, which is why nutritional ketosis is so appealing to sedentary people as a weight loss solution. It’s appealing to athletes because we have a virtually unlimited reserve of fat calories to pull from but can only store 1600-2000 calories worth of carbohydrate in muscles, blood, and the liver. An athlete fueled by ketones would be theoretically “bonk-proof”, since bonking is the result of running low on blood glucose. [blog_promo promo_categories=”coaching” ids=”” /] Dietary ketosis for athletes is one of the most hotly contested subjects right now. Proponents point to the metabolic advantage of relying on fat instead of carbohydrate, and critics point out the physiological limitations of eliminating carbohydrate as a fuel for performance. You’ll find bias in both groups, either because scientists and coaches (including me) have been in the high-carbohydrate camp for many years, or because there’s a lot of money to be made b Continue reading >>

24 Benefits Of The Ketogenic Diet

24 Benefits Of The Ketogenic Diet

You may have heard the term ‘ketosis’, ‘keto’ or ‘ketogenic diet’ thrown about in various health, weight-loss and sports performance blogs. The ‘keto diet’ is growing in popularity – especially in the circles I just mentioned. If you haven’t heard of these terms, or you’re still confused as to what exactly ‘ketosis’ is then have a listen to this podcast - -and make sure you tune in to the online keto summit that is happening right now at www.ketosummit.com Otherwise in a nutshell ketosis can be defined as a “metabolic state that happens when you consume a very low carb, moderate protein, high fat diet (or fast for extended periods) that causes your body to switch from using glucose as it’s primary source of fuel, to running off ketones. Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.” (Keto Clarity) In other words, you switch from being a sugar burner to being a fat burner. But I should point out that simply going on a low carb diet is often not enough to reach nutritional ketosis. Why would one want to do this? Well there are a lot of reasons, and I’m going to share 24 of them below. Note: If you already understand all the benefits of ketosis and want to delve into the nitty gritty of the how, why and what be sure to check out my article 'Everything You Ought To Know About Ketosis' and be sure to download my FREE one page Ketosis Cheat Sheet guide by clicking HERE. 1. Weight Loss Low carb, high fat diets have been used for centuries by doctors when working with obese patients. William Banting published the widely popular booklet titled ‘Letter on Corpulence Addressed to the Public’ in 1863. In this booklet he explained how he had sli Continue reading >>

How I Fueled For Running 19 Miles On A High-fat Diet

How I Fueled For Running 19 Miles On A High-fat Diet

Most runners have been taught to load up on carbs before a run. What you eat before a run can greatly affect your performance—it’s simple science, right? After spending some time trying to understand the role food plays in running a marathon, I took on a high-fat ketogenic diet. And let me tell you, it was a doozy. I decided that I was going to change to the ketogenic diet and see how that helped me in my journey to lose weight. I knew my body didn’t do well when I ate a lot of carbs, so trying a high-fat diet seemed it may work better for me. Going ‘keto’ seemed perfect for what I was looking for. A lot of people hear the term “train gain” (when a runner gains weight while training), and I was the number one example of that. Whenever I would begin training for runs and adding more miles to my days, my body weight increased. A ketogenic diet, which comprises only eating 5 percent of carbs a day, seemed like the golden ticket. However, I knew it wasn’t going to be easy. The Begining Of My High-Fat Diet The first week on the diet was a nightmare. I was exhausted every day from the lack of carbs I was eating, and the cravings were unreal. I never knew I could crave pasta so heavily until I stopped eating carbs completely. My day would comprise waking up, going to work, and laying in bed if it wasn’t a run day. I was that tired. I was grumpy all the time, especially at the gym and before a run. My training included running twice a week for 30 minutes and increasing my miles on the weekend. My weekday runs were challenging. I put a lot of my energy into making sure I was on track with the diet. I pushed and kept telling myself I could do it, and the 30 minutes flew by. When it came time for my weekend run, I was drained. Between training for my challenge ru Continue reading >>

#04: Running A Keto Food Blog -- Tasteaholics

#04: Running A Keto Food Blog -- Tasteaholics

In our fourth episode we talk to Vicky and Rami, the creators of Tasteaholics.com. Their food blog showcases their popular "in five" e-book series, their app The Total Keto Diet and several keto based recipes and informational articles. In the interview they share some great tips on cooking on a keto diet and running a food blog. You can check out their Total Keto Diet App now available on Google Play and check out the newest addition to their "in five" series - Dessert in Five! We'll be back next week to answer some viewer questions! If you want your question answer DM us on Instagram! -- Music by Joakim Karud Music by @joakimkarudmusic Continue reading >>

Nutritional Ketosis (or: Why I Don't Eat Any Carbs. Ever.)

Nutritional Ketosis (or: Why I Don't Eat Any Carbs. Ever.)

So a few months ago I had a long talk with Mike Morton who is an elite ultrarunner and we chatted about a bunch of things but one stood out, nutritional ketosis. You can google it, but here is the short loosy-goosy scientific explanation. When you eat sugar/carbohydrates, your body converts this into stored energy in the form of glycogen in your muscles. This form of fuel is what you need to sprint, run up a flight of stairs or throw a baseball. Generally, you can only store enough glycogen in your muscles for about 3-4 hours of heavy use (running) which is A. why people carbo-load before marathons and B. why people 'bonk' at mile 20 of a marathon. 'Bonking' is what happens when your body runs out of glycogen and your brain (needing that energy) no longer has it. You go fuzzy and get really tired. Your body has run out of the primary fuel source it is used to using (sugar/carbs) and then goes into starvation mode, burning fats. Now, you can only store 3-4 hours of fuel in the form of glycogen in your muscles, but there is literally DAYS worth of fat energy stored in, well, your body fat. Your body has that (literally) for times of starvation. Most people know you can go a few weeks without eating any food (but you need water for the conversion) no problem. generally, in modern society we never have to tap this storage because there is plenty of food to go around. 20,000 ago people were not eating 3 square meals a day. Nor were they eating processed food, but I digress. So this 3-4 hour issue is a big deal for ultra runners like myself. When you are running for 18, 24, 30 hours at a shot you obviously have to be continually jamming carbs down your gullet to get enough calories (because your body has that pesky glycogen as a primary fuel source) which is not an easy feat. Continue reading >>

Take Your Training To The Next Level With Ketosis

Take Your Training To The Next Level With Ketosis

One of the most popular critiques of a ketogenic diet – a diet that’s high in fat and low in carbs – is that it isn’t good for athletes. The argument is usually that you need carbs to produce glycogen, a stored form of sugar that fuels your muscles. As a result, most doctors and trainers suggest high-carb diets for athletes. If you’ve been working out while eating Bulletproof, Paleo, keto, or any other variation on a high-fat, low-carb diet, here’s some good news: brand new research shows that you not only don’t need carbs for athletic performance, you can actually gain an advantage if you cut them out. Let’s talk about how ketosis can kick your athletic performance into a higher gear. Why you don’t need carbs to train hard A groundbreaking new study out of UConn found that low-carb endurance athletes perform just as well as high-carb endurance athletes, if not better. The results challenge nearly 50 years of research saying the opposite. Until now, most studies have concluded that you top out at around 10% of energy recruited from fat [1] and for the rest you rely mostly on glycogen, a form of sugar stored in your muscles and liver. That’s the main reason high-carb diets have been the standard for athletes for so many years. With a low-carb diet, your glycogen stores empty quickly, you run out of fuel, and you start breaking down your muscles for energy. Right? Well, maybe not. If you teach your body to prefer fat for fuel you can work out intensely without any problems, according to this new study. The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up: Half of the participants ate low-carb (<20% of calories from carbs) for 6 months The other half ate high-carb ( Continue reading >>

The Keto Diet: Happy Muscles Running On Fat

The Keto Diet: Happy Muscles Running On Fat

Over the last few weeks of my pretty active life — biking to and from work, hiking hills with friends, kayaking, paddle boarding, competing in dragonboat races, and even just working out at my local gym — I’ve noticed something exciting: my muscles feel just great. In fact, at age 59, my muscles feel and perform better now, in every sphere of my life, than they ever did when I was 20, 30 or 40. They are stronger. They don’t hurt as much when I am working out; they don’t fatigue as easily or complain under strain as much. And after a hard workout, they don’t feel as sore as they used to the next day. I can come to only one conclusion: My muscles run so much better on fat than they ever did on glucose. The difference really struck me this last month, after slipping off my ketogenic diet while at the family cottage. I’ve been solidly in ketosis for almost two years now, ever since a pre-diabetes scare in the fall of 2015 converted me to the low-carb keto diet. In the post I wrote about that cottage slip, I joked that one impact of falling off the keto wagon was that my reaction time and performance in our cottage spike ball tournaments significantly declined. But it wasn’t really a joke. My performance did decline. I’m proud to say when I first arrived at the cottage I was a keto-adapted fat burner and I won the first highly competitive spike ball tournament with my niece’s partner. “Aunt Anne you rock!” the young nieces and nephews (all of whom I beat) had high-fived me. By the end of the week, same partner but now eating a high-carb diet, I performed dismally – slow and sluggish. Where we were unbeatable a mere five days earlier, we were unwinnable now. And it was all me. That poorer physical performance while still out of ketosis really hit me Continue reading >>

How The Ketogenic Diet Affects Running Performance

How The Ketogenic Diet Affects Running Performance

Ketogenic diets are on the rise among runners who hope to lose weight or teach their bodies to use fat as fuel. But a new study in Nutrition & Metabolism suggests that following a ketogenic diet may actually hinder your athletic performance. So what’s the truth about this diet and why does it have so much hype? Related: The Beginner’s Guide to the Ketogenic Diet What is a ketogenic diet? For decades, scientists and nutritionists have promoted carbohydrates as the main fuel source for exercise. We know that high carbohydrate diets increase the amount of glycogen stored in the liver and muscle, which improves endurance performance. Yet many athletes and scientists have recognized that the body is full of fat stores, and they wonder if we can tap into those stores for fuel. The major drawback is that it takes longer and requires more energy to utilize fat instead of stored carbohydrates. Still, many scientists are exploring this possibility by feeding athletes a high fat and low carbohydrate diet to observe changes in metabolism and performance. Recreational athletes are now trying this technique in the hope of burning fat and losing weight. The amount of fat one eats on a ketogenic diet varies, but the range is typically 75 percent fat, 20 percent protein and 5 percent carbs. To put that into perspective, a woman eating 1,800 calories a day would eat 150 grams of fat, 90 grams of protein and 22 grams of carbs. That’s a drastic shift from the typical carb-heavy runners diet. What does the research say? A recent study looked at the effects of the ketogenic diet on physical fitness, body composition and fat metabolism in healthy adults. Forty-two healthy people with an average age of 37 followed a ketogenic diet for six weeks. Seventy-two percent of their calories came Continue reading >>

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