Teaching the Body to Burn Fat for Fuel Through Oxidative Fat Metabolism with Jeff Browning

Jeff Browning, A.K.A “Bronco Billy” is an endurance coach, ultra-athlete, designer, husband, and father of three kids. He has finished nearly 200 ultra marathons in his career, racking up over 40 career ultra wins - 28 of those at the 100-mile plus distance, making him 2nd in the world for the most 100-mile wins in history.
In this conversation, Jeff provides valuable insights on improving as a runner, emphasizing essential principles to help runners of all levels reach their goals. Jeff sheds light on the concept of oxidative fat metabolism and its significance for endurance athletes. Strategies to optimize the body's ability to burn fat for fuel are explored, as well as insights on nutrition timing and fueling for both health and peak performance.
Key Points:
The ultrarunning boom
Full-time graphic designer to professional runner
The differences in training for a marathon vs. an ultra
Keys to improving as a runner
Top strength exercises for runners
How to structure strength training alongside running
The 4 principles of ultrarunning
What is Oxidative Fat Metabolism?
How to become better at burning fat for fuel
Nutrition timing and fueling for health vs. performance
Benefits of a “keto reset”
Strategically using carbohydrates
How much protein do we need per day?
Training fasted vs. fed
Jeff’s definition of “ambition”
Connect with Jeff:
[gobroncobilly.com](www.gobroncobi...)
[Jeff’s IG]( / gobroncobilly )
[Jeff’s Twitter]( / gobroncobilly )
[Tough 21 Workouts]( • Tough 21 - Jeff Browni... )
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[@garyprochelo3110]

Excellent interview with loads of information. Mr. Browning is open to sharing information and breaking it all down in order to better the recreational runner and the sport of Ultrarunning. Dom did a wonderful job of asking the right questions.

[@KarlKrassnitzer-mm8wb]

I enjoying Jeffrey ist Brownings experience. He can burn 2g fat per minute that is impressing. Zach bitter told he can burn 1,6g per minute. We see he is a very enthusiastic runner also after 20 years of running.

[@PatriciaStewart-u9z]

If I understand - and this is for the typical carb eater - the benefits of fat metabolism won't kick in until after the initial 10 weeks of no carbs, thereby giving your body enough time to go through all the stored sugar. Ten weeks - that sounds tough. No wonder not many people do this.

[@HeroicCoachDan]

I'm entering into 100 days zero carbs to heal my metabolism

[@JesusChrist2000BC]

If you fast you can get through that stage much faster.

[@HeroicCoachingwithDan]

@@JesusChrist2000BC Yes I am fasting for two nights and one full calender day every 5th day and as my body adapts I will add in more fasting.

[@paleopete1]

The first 2-3 weeks are the roughest depending upon the individual. This is what we call the "Metabolic Reset Phase"....the remaining 7-8 weeks are an "Adaptation Phase" where you build the metabolic capacity to truly perform on fat with some strategic carbs. Once you get through the initial reset you are through the toughest part.

[@HeroicCoachDan]

@@paleopete1 does one remain zero carbohydrate for the 10 weeks and then add in strategic carbs (assuming this is for athletic performance?)

[@juha7830]

Thank you Jeff

[@gohi-suretysun8646]

Funny how some comments are still finding excuses to stick with the old Glucose push. If we as people had never been pushed into the carb/sugar fad which started back in the 60’s and 70’s then heavily marketed ever since. We would all be eating diets low in carbs and high in fats! Period. Look at historical diets… some level of ketosis is absolutely normal and necessary for humanity to be at its best. Not just for performance Kicking the glucose source, which takes time, is not too different to kicking a drug like heroine. The body craves both ( sugar even moreso than heroine). So in essence you have to kick to drug habit for 4-6months. No different. Once recovered from glucose addiction the body operates optimally on fats… no matter how lean your are. Live long and live strong (Note most of the elite advanced athletes who spent at least a decade on glucose are insulin resistant, borderline metabolic syndrome or even diabetic… doesn’t this mean something to you?)

[@Amanda.c91]

Doesn’t OFM stand for Optimized Fat Metabolism? I mean I got it straight from the website 😅

[@CvoreAthlete]

Yes its all wrong. I trust Tim Noakes. Zero carb for a year now, fat oxidation over 90% vo2max. 10 hr bike rides 6000 calories burned fasted. I dont even need strategic carbs, just electrolytes.

[@JesusChrist2000BC]

Tim Noakes doesn't even look healthy himself.

[@CvoreAthlete]

@@JesusChrist2000BC yeah he carb loaded for 40 years and got diabetes

[@alan5863]

He reversed his diabetes with his low carb diet kzbin.info/www/bejne/m2jZk2ycebSgacksi=gAKGF3keqvu_jM2l

[@wussboyd1]

Good Stuff