How can you burn MORE fat as you age!?

Metabolic Efficiency Training™ (MET) is a strategy developed to improve the body’s ability to use stored fat as a primary fuel source, thereby conserving glycogen (stored carbohydrates) for longer and reducing the need for frequent refueling during endurance exercise. Originally introduced by Bob Seebohar, this approach is especially useful for endurance athletes who want to optimize their energy utilization for prolonged performance, but it’s also valuable for anyone looking to improve metabolic health, body composition, or energy stability.

Metabolic Efficiency: Optimizing Your Body’s Fueling Capacity

Metabolic efficiency is the body’s ability to use stored fat as a primary energy source while conserving carbohydrate reserves, particularly during exercise. When we improve metabolic efficiency, we enhance our endurance, stabilize blood sugar, reduce the risk of bonking during workouts, and minimize inflammation. For athletes and anyone aiming to improve health and body composition, metabolic efficiency training can yield powerful results, making the body more resilient and energy-efficient.

Improving Metabolic Efficiency: Fueling, Training, and Lifestyle Adjustments

1. Strategic Fueling

Nutrient timing and composition play a critical role in metabolic efficiency. By incorporating more healthy fats, fiber, and protein while moderating carbohydrates, we can train the body to rely on fat as a primary energy source. Optimizing meal frequency and nutrient density helps stabilize blood sugar and energy levels, creating a metabolic environment where fat is used efficiently for fuel. Targeting nutrient-dense carbs around intense workouts can also help replenish glycogen without compromising fat oxidation.

2. Tailored Training Techniques

Training at lower intensities (Zone 2) for extended periods is key to metabolic efficiency, as it encourages the body to utilize fat stores rather than tapping into glycogen. Periodic high-intensity interval training (HIIT) also boosts metabolic flexibility, improving the body’s adaptability to different fuel sources. This balanced approach allows for greater efficiency in endurance activities, reducing the reliance on carbohydrates and extending the body’s energy reserves.

3. Lifestyle Adjustments

Managing stress, improving sleep quality, and reducing inflammation are essential for enhancing metabolic efficiency. Chronic stress and poor sleep disrupt hormonal balance, affecting how the body processes fuel. Incorporating stress management techniques, optimizing sleep routines, and maintaining adequate hydration all support metabolic health. Additionally, regular movement beyond structured workouts, such as walking or light stretching, keeps the body in a fat-burning mode and supports overall efficiency.

Together, these strategies create a well-rounded approach to improving metabolic efficiency, enabling the body to perform at its best while conserving energy and reducing the dependency on frequent carbohydrate intake.

Key Principles of Metabolic Efficiency Training

Balance Carbohydrate and Fat Utilization: MET aims to shift the body’s reliance from primarily using carbohydrates for fuel to increasing fat oxidation. By training the body to tap into fat stores, athletes can reduce the frequency of carb refueling needed during long sessions or events.
Personalized Nutrition Approach: MET encourages individualized macronutrient planning based on exercise intensity and type. It emphasizes higher healthy fat intake with a moderate protein and reduced carb intake on lower-intensity days. Carbohydrate intake is adjusted for high-intensity or long-duration days to support glycogen stores without diminishing fat adaptation.
Strategic Training Intensities: Low- to moderate-intensity training (in the aerobic zone) is emphasized, as it better promotes fat utilization. This allows athletes to train their bodies to metabolize fat more efficiently at lower heart rates, thereby preserving glycogen for high-intensity or critical efforts.
Improving Metabolic Flexibility: MET also increases metabolic flexibility—the ability to switch between fat and carbohydrate utilization based on intensity. This makes it easier to adapt to changing fuel needs in real time, whether during a workout, race, or everyday activity.

How to Train for Metabolic Efficiency

Aerobic Base Building: Focus on training in a low-to-moderate aerobic zone (60-70% of max heart rate) for sustained periods. This intensity encourages fat oxidation and adapts muscles to use fat more efficiently as fuel.
Include Fasted or Low-Carb Training: Occasionally training in a fasted state or with reduced carb intake can help condition the body to rely more on fat for fuel. Note that this should be done sparingly and under professional guidance, especially for high-intensity days.
Interval Training and Strength: While aerobic work is foundational, incorporating some high-intensity interval training (HIIT) and strength training is also beneficial. HIIT improves metabolic flexibility, while strength training builds muscle, increasing resting metabolic rate and helping with fat utilization.
Fuel According to Activity: For low-intensity or short sessions, rely on fat-based foods (like healthy fats and proteins) before and during activity to encourage fat burning. For longer or high-intensity sessions, include more carbs in your pre- and intra-workout fuel to ensure adequate glycogen for performance without disrupting fat adaptation.

Nutritional Strategy for MET

Daily Nutrition: Emphasize whole foods, focusing on balanced proteins, healthy fats, and moderate carbohydrates. A lower carb intake overall (relative to traditional high-carb approaches) helps train the body to use fats more efficiently.
Carb Timing: Use carbohydrates strategically around high-intensity or long-duration workouts to maintain glycogen stores.
Quality of Macronutrients: MET focuses on nutrient-dense foods, including lean proteins, omega-3-rich fats, and high-fiber carbs. This aids in balanced blood sugar and satiety.

Benefits of Metabolic Efficiency Training

Reduced Need for Fueling During Exercise: Improved fat utilization means less need for quick energy sources, making it easier to fuel for longer events with fewer refueling stops.
Stable Energy Levels: Relying more on fat for fuel helps reduce blood sugar spikes and crashes, keeping energy steady during exercise and in daily life.
Body Composition Improvements: By increasing fat utilization, MET can aid in reducing body fat percentage and improving lean muscle composition, contributing to long-term health and performance goals.
Enhanced Endurance Performance: Conserving glycogen allows athletes to sustain their performance longer, particularly in endurance events where energy preservation is key.

Metabolic Efficiency Training is a powerful approach that combines strategic nutrition and training to optimize how the body utilizes fat and carbohydrates. It’s ideal for endurance athletes and for anyone aiming to improve metabolic health, stabilize energy, and enhance overall performance.

Metabolic Efficiency Training

Metabolic efficiency training is a structured approach that teaches your body to burn fat more effectively as fuel, especially during exercise. The goal is to improve the body’s ability to rely on fat, rather than glycogen, during low-to-moderate intensity activities. This approach is particularly beneficial for endurance athletes, as it extends energy reserves, reduces the need for frequent fueling, and helps prevent energy crashes during long events.

How to Train for Metabolic Efficiency

Train at Low to Moderate Intensity
- Engage in steady-state, aerobic exercise at low-to-moderate intensities (typically in heart rate zones 1-2, about 60-75% of your maximum heart rate). This intensity range encourages fat oxidation, training your body to burn fat rather than glycogen as the primary fuel source.
- Gradually increase training volume over time while maintaining this intensity. Consistency in low-intensity workouts builds a strong aerobic base and improves fat utilization.
Incorporate Fasted Workouts
- Completing some workouts in a fasted state (e.g., first thing in the morning before breakfast) encourages the body to tap into fat stores. Start with shorter, lower-intensity sessions and gradually increase the duration as your body adapts.
- Limit fasted workouts to once or twice a week and avoid high-intensity sessions in a fasted state to prevent muscle breakdown and excessive fatigue.
Periodize High-Intensity Training
- Periodic high-intensity workouts can improve overall fitness and performance. However, keeping these sessions limited (1-2 times per week) ensures that you don’t deplete glycogen stores too frequently, allowing for more efficient fat-burning in your lower-intensity workouts.
Prioritize Recovery
- Recovery is essential to prevent overtraining, which can disrupt metabolic adaptation. Incorporate rest days, adequate sleep, and lower-intensity recovery workouts.

How to Fuel for Fat Adaptation

Adjust Macronutrient Ratios
- Focus on a higher-fat, moderate-protein, and lower-carbohydrate approach to encourage the body to use fat as fuel. Fat adaptation isn’t the same as strict keto; it’s about reducing carbohydrate dependency and increasing dietary fat intake.
- Include healthy fats (e.g., avocados, nuts, olive oil) and protein sources to support muscle repair and satiety.
Strategic Carbohydrate Timing
- Carbohydrate timing is essential. Consume carbs strategically around high-intensity sessions when glycogen replenishment is needed.
- For lower-intensity, fat-burning workouts, keep carb intake minimal before and during exercise, relying on protein and fat sources for energy.
Fuel Long Sessions with Minimal Carbs
- For endurance sessions, practice fueling with low-carb options or small amounts of carb sources that minimize blood sugar spikes (e.g., a small piece of fruit or electrolyte drink with minimal sugars). This helps your body rely on fat for fuel.
Use Fat-Focused Fueling Products
- Consider using fat-based products for long-duration efforts, such as MCT oil, nut butters, or fat-based sports fuels (like Vespa, UCAN, or SFuels). These provide a steady energy source without high blood sugar fluctuations.

Becoming a Fat-Adapted Athlete

Building fat adaptation takes time, consistency, and patience, as the body gradually shifts toward using fat as a primary fuel source. A successful fat-adapted athlete can complete long-duration efforts with sustained energy, reduced need for frequent carb fueling, and better recovery.

Improving metabolism and increasing fat-burning potential involves a multi-faceted approach combining metabolic testing, nutrition, exercise, stress management, sleep, and supportive lifestyle habits like hot/cold exposure and light therapy. Here’s a breakdown of each strategy:

1. PNOE Metabolism Testing

Purpose: PNOE metabolic testing provides real-time insights into how your body uses oxygen and fuel, helping identify your unique metabolic rate, fat-burning efficiency, and respiratory quotient (RQ).
Application: The test guides you in creating a personalized exercise and nutrition plan to improve fat oxidation, support energy balance, and tailor training intensities for optimal fat utilization. It also helps track progress and refine strategies based on metabolic changes.

2. Nutritional Therapy

Focus on Metabolic Efficiency: Working with a nutritional therapist to identify an ideal macronutrient balance encourages efficient fuel use, aiding fat adaptation. Typically, this involves high-quality proteins, healthy fats, and controlled carbohydrate timing to support metabolic health and sustained energy.
Nutrient Timing: Consuming carbohydrates strategically around intense exercise sessions helps replenish glycogen and promotes recovery, while higher-fat intake on lower-intensity days supports fat oxidation.
Supplements for Metabolism: Targeted supplements, such as magnesium (for energy production) and omega-3s (for inflammation management), can support metabolism. NAD+ precursors (e.g., NMN or NR) may also aid cellular energy and mitochondrial health, helping to boost metabolic efficiency.

3. Exercise and Training Strategies

Aerobic Training: Regular low-to-moderate-intensity aerobic exercise (e.g., steady-state cardio) promotes fat oxidation. Incorporating these sessions while staying in the “fat-burning zone” based on your metabolic test results will help optimize fat utilization.
High-Intensity Interval Training (HIIT): HIIT can increase metabolic rate and burn fat in shorter time periods. Periodic HIIT sessions improve cardiovascular health and metabolic flexibility, helping the body switch more easily between carbs and fats for fuel.
Strength Training: Resistance training builds lean muscle, which elevates resting metabolic rate, allowing you to burn more calories even when at rest.

4. Sleep Optimization

Adequate, Quality Sleep: Prioritizing 7-9 hours of quality sleep is essential for metabolism and fat loss. Poor sleep affects hormones like cortisol (which can increase fat storage) and disrupts leptin and ghrelin, which control hunger and satiety.
Sleep Hygiene: Establishing a consistent bedtime, reducing screen exposure before bed, and creating a cool, dark sleep environment can enhance sleep quality and metabolic health.

5. Stress Management

Control Cortisol: Chronic stress increases cortisol, a hormone that promotes fat storage, particularly around the abdomen. Mindfulness, meditation, and breathwork can help manage cortisol levels.
Prioritize Recovery: Incorporating rest days, massage, and active recovery practices prevent overtraining, reduce stress, and support metabolic health.

6. Lifestyle Therapies (Hot/Cold Exposure, Red Light Therapy)

Cold Exposure: Cold thermogenesis (e.g., cold showers or ice baths) activates brown fat, which burns calories to generate heat and improve metabolism. Regular cold exposure also enhances mitochondrial health and insulin sensitivity.
Heat Exposure: Sauna use promotes heat shock proteins, which support muscle recovery and metabolic function. Heat therapy can help improve circulation, boost metabolism, and aid in detoxification.
Red Light Therapy: Near-infrared and red light therapies support cellular energy production by stimulating mitochondria. This treatment can enhance metabolic function, reduce inflammation, and aid recovery.
NAD+ Therapy: NAD+ supports cellular energy production, especially in the mitochondria, and can help reduce age-related metabolic decline. NAD+ supplementation (like NR or NMN) can be beneficial for maintaining metabolism as we age.

7. Hormonal and Mitochondrial Health

Mitochondrial Support: Nutrients that support mitochondrial function, like CoQ10, PQQ, alpha-lipoic acid, and NAD+ precursors, can enhance energy production and metabolic efficiency.
Hormonal Balance: Proper metabolic function depends on balanced hormones, including thyroid, cortisol, and insulin. Nutritional therapy, stress management, and lifestyle changes help regulate these hormones to optimize metabolism.

Implementing a Plan for Metabolic Health

Personalized Testing: Start with metabolic testing (like PNOE) to assess your current metabolic state.
Tailored Nutrition and Training: Build a plan based on your metabolic data, emphasizing exercise intensity, nutrition timing, and macronutrient balance.
Incorporate Lifestyle Habits: Use sleep, stress management, and recovery strategies to reduce the effects of chronic stress on metabolism.
Supportive Therapies: Integrate hot/cold therapy, red light, and NAD+ as needed to optimize cellular health and longevity.

Bob Seebohar’s Metabolic Efficiency Training (MET) protocols involve using metabolic testing carts to assess and improve an individual’s ability to use fat as a fuel source efficiently during exercise. These tests measure oxygen and carbon dioxide levels to determine the respiratory exchange ratio (RER), which reveals the balance between fat and carbohydrate usage at various intensities. Seebohar’s MET protocols are customized to each individual, often used by athletes to optimize fueling strategies, endurance performance, and metabolic health.

Here are the main components of Seebohar’s MET protocols:

1. Initial Metabolic Efficiency Point (MEP) Test

Purpose: To establish a baseline for how efficiently an individual utilizes fat vs. carbohydrates at different intensities.
Protocol:
- The test is conducted on a treadmill or cycle ergometer.
- It begins at a low intensity and gradually increases every few minutes.
- As intensity increases, the testing cart monitors oxygen consumption (VO2) and carbon dioxide production (VCO2), calculating the RER.
- The point at which the body shifts from primarily burning fat to primarily burning carbohydrates (typically when RER crosses 0.85) is identified as the Metabolic Efficiency Point.
Outcome: This test helps determine the intensity at which the body starts to rely more on carbohydrates. The results guide the individual in identifying their ideal “fat-burning zone” for training.

2. Fueling and Training Recommendations Based on Test Results

Nutrition Adjustments: Seebohar uses MEP data to tailor daily macronutrient intake, recommending a balance that encourages fat oxidation and metabolic flexibility.
Training Adjustments: He advises specific training zones based on the MEP data. Low- to moderate-intensity sessions are often recommended to enhance fat oxidation, while high-intensity sessions are included to build metabolic flexibility.

3. Progressive MET Testing and Training

Follow-Up Tests: After 4-6 weeks of training and nutritional adjustments, Seebohar conducts follow-up MET tests to track changes in the MEP.
Protocol Adjustments:
- Training zones are fine-tuned based on how the MEP shifts.
- Continued adjustments to macronutrient timing and distribution help enhance the body’s efficiency in using fat for fuel.
Goal: To gradually increase the intensity at which the body primarily uses fat as a fuel source, delaying the reliance on carbohydrates until higher intensities.

4. Exercise and Fueling Strategy Development

Carbohydrate Intake Adjustments: Seebohar emphasizes using MET data to develop a customized carbohydrate fueling plan, which includes:
- Reducing the need for carbohydrates at lower intensities.
- Timing carb intake around higher-intensity sessions to maintain glycogen without disrupting fat adaptation.
Training in the Fat-Burning Zone: Athletes are encouraged to perform long, steady-state sessions within their individual fat-burning zone (based on the initial MEP) to improve fat metabolism.

5. Periodic High-Intensity Intervals

Enhancing Metabolic Flexibility: Short bursts of high-intensity intervals are included to enhance the body’s ability to switch between fat and carbohydrate utilization, increasing the overall range of metabolic efficiency.
Intervals Integrated at the Right Time: These are strategically scheduled and individualized based on MET test results and training adaptations, helping prevent metabolic stagnation.

6. Lifestyle and Recovery Protocols

Stress Management: Seebohar includes protocols for managing chronic stress, as high cortisol can impair fat utilization.
Sleep: Emphasis is placed on improving sleep quality to support recovery, hormone balance, and metabolic function.
Recovery Nutrition: Adjustments to post-exercise nutrition ensure that metabolic flexibility and efficiency gains are maintained, focusing on adequate protein and appropriate carbohydrate intake based on training demands.

By using these protocols, Bob Seebohar tailors metabolic efficiency training to each athlete’s specific needs, enhancing their ability to burn fat at higher intensities, improve endurance performance, and maintain energy stability. The approach combines data from metabolic testing carts with personalized nutrition and training interventions to maximize metabolic efficiency.

Through this holistic approach, you can effectively improve your metabolism, increase fat-burning efficiency, and support long-term health and performance.

Key Takeaways

Train primarily at low to moderate intensities.
Periodize carbs around high-intensity sessions, focusing on fats and protein for low-intensity days.
Fuel long sessions with minimal carbs and try fasted workouts to improve fat utilization.

Seminar Presentation by Coach Debbie Potts: Enhancing Metabolic Efficiency through Fueling, Training, and Lifestyle

Join Coach Debbie Potts, Functional Diagnostic Nutrition Practitioner, endurance athlete, and creator of The WHOLESTIC Method, for an in-depth seminar on optimizing your body’s energy efficiency. In this engaging presentation, Debbie will share practical insights and tools to help you improve your metabolic efficiency for enhanced performance, endurance, and overall health.

What You’ll Learn:

1. Fueling Strategies for Efficient Energy Use
Discover how adjusting macronutrient intake and meal timing can train your body to rely more on fat as a fuel source, stabilizing blood sugar and reducing the need for frequent refueling during exercise. Debbie will guide you through creating a personalized fueling plan that minimizes energy dips and maximizes endurance.

2. Training Techniques for Optimizing Fat Utilization
Learn how to structure your workouts to encourage fat oxidation and glycogen conservation. Debbie will cover the science behind Zone 2 training, periodic high-intensity sessions, and the benefits of metabolic flexibility, giving you practical tools to enhance endurance and make your body more resilient during long workouts and races.

3. Lifestyle Adjustments for Long-Lasting Metabolic Health
Explore the vital role of stress management, quality sleep, and inflammation reduction in metabolic efficiency. Debbie will introduce actionable strategies to reduce chronic stress, improve sleep routines, and incorporate daily movement to keep your metabolism in an optimized state.

Who Should Attend?

This seminar is ideal for endurance athletes, high-performing professionals, and anyone looking to enhance energy efficiency and metabolic health. Coach Debbie Potts will provide a comprehensive approach to metabolic efficiency, empowering you with personalized strategies to fuel your body and thrive in both training and daily life.

Don’t miss this opportunity to transform your approach to fueling, training, and lifestyle with expert guidance from Coach Debbie Potts!