Debbie Potts Coaching

Optimal Fat Metabolism, Vespa & Fasted Exercise

What is OFM and how to you get there?

We have been discussing a lot this year on optimal fat metabolism, when to eat before a workout and when not to eat before a workout.  What are the steps to become a fat adapted athlete?

The Low Carb Athlete podcast actually started ten years ago with my co-host Jon Smith but it was called FIT FAT FAST podcast. We talked all about eating fat to burn fat, MAF training, NSNG and more!

Optimal Fat Metabolism & Vespa.

“We are meant to be robust. You are meant to be robust. We have the genetic material to perform at every level because this is what got us humans here to the world we live in today.” – Peter Defty

OFM stands for Optimized Fat Metabolism 

OFM essentially resets the body back to burning “fat as fuel” for most of the aerobic spectrum, because your body prefers to metabolize fat at high aerobic rates, rates much higher than the current science says is possible, but consistent with the emerging science on fat adaptation.

Once an athlete is adapted, OFM actually enhances strategic carbohydrate use, so now carbohydrates work like they never worked before, by using less.

OFM (Optimized Fat Metabolism) was created & developed for VESPA athletes to consistently obtain the “game-changing” performance and health benefits of using VESPA and getting the body back to its natural state of using “fat as your fuel” for aerobic metabolism.

OFM is an integrated, multi-faceted approach to help the athlete make that fundamental shift back to burning “fat as fuel” for aerobic metabolism, even at higher aerobic levels.

Emerging science from the FASTER Study is confirming what VESPA athletes already know; that fat metabolism plays a much larger role than previously thought possible and actually helps make carbohydrates use more powerful and sustainable.

OFM is not a “one size fits all” structured program.

OFM empowers the athlete with the information, scientific basis, and real world application so each athlete can integrate OFM into their daily life by making achievable changes based upon each athlete’s unique situation.

The OFM benefits:

  • OFM works with your body’s natural physiology
  • Improved Physical Performance
  • Faster recovery
  • Improved body composition; i.e. ratio of lean body mass
  • Improved health
  • Improved Mental focus/Motor skills/Coordination & Emotional Stability
  • Feasibility & Metabolic Flexibility: It’s a LOT easier than most people think!
  • Greater Caloric Efficiency
  • Carbohydrates have a much stronger, more sustainable effect using less
  • No bonking
  • Elimination of intestinal issue in most athletes

OFM is based on biological & evolutionary scientific principles and physiology, not upon today’s media driven “sound-bite” science.

Many aspects of OFM are initially counter-intuitive and contradict the simplistic “group-think” mentality regarding fat , health and performance, yet deliver real world results for athletes of all ages and abilities across sports.

OFM is an outgrowth of VESPA’s commitment to our customers.

The premise:  Simply put, the human body is designed to perform optimally using “fat as your fuel” for aerobic performance.

This is why humans carry large stores of fat and very limited stores of glycogen.

 Look in the mirror and you will see…. .why not optimize utilization of “fat as fuel”? 

Even the leanest athlete carries more than enough “on-board” fat calories to run a 100 miles, cycle a double century or complete an Ironman.

Take the MenuPause quiz here to learn where to start

Think of it this way; fat is your aerobic energy source and glycogen/glucose is your “fight or flight” fuel. So, unless your event is the 100 meter dash or Olympic powerlifting, focusing on optimizing fat metabolism via OFM needs to be a fundamental part of your program.

OFM does NOT eliminate concentrated sources of carbohydrates from the diet or fueling.

Rather, OFM athletes use carbs “strategically”. 

VESPA plays a critical role to keep the athlete “locked-in” a high level of fat-metabolism while still being able to utilize carbohydrates.

Clearly, carbohydrates are a super quick burning energy source providing the kind of energy necessary for quick intense bursts and surges in athletic performance.

The physiology, peer-reviewed literature, podium and athlete feedback all support the use of carbohydrates.

The problem is the “unintended consequences” of over-consumption of concentrated sources of carbohydrates which, over time, create a host of performance and health deteriorating issues.

OFM is not a no/low carb ketogenic protocol. 

When is it okay to do a fasted exercise session?

OFM is a program to get the maximum efficiency and performance from the athlete’s aerobic potential via lipolytic pathways (i.e. Lipids/Fat) to build greater physiological capacity to sustainably utilize glycolytic pathways (i.e. carbohydrates) at the upper end of aerobic spectrum and into the anaerobic spectrum.

While there are times and periods where carbohydrates will be severely restricted, our experience is that with most athletes, once they are fat-adapted, the dietary aspects of OFM actually become very simple and easy.

Based upon athlete feedback and performance, the OFM “strategic” use of carbs allows this quick burning energy source to have a stronger, more sustainable impact on performance by using significantly less.

Learn more about OFM, VESPA and how to get started on

Founder:  Peter Defty

Use our podcast code THELOWCARBATHLETE to save 15% off your next VESPA order.  Click here to order VESPA. 

To learn more on OFM and Vespa head to the signup page –

Results of Peter Defty’s experiment: testing athletes fasted and fasted + VESPA:



Message Debbie if you would like to learn more about her personalized coaching programs so you stop guessing what you should do to burn fat, improve performance and slow down the aging process!

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Debbie Potts

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