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Episode 13: Endurance Training, Cardio & Fat Loss, and Meal Prep Tips with Aaron Day

podcast Apr 28, 2020

In this episode, we talk about endurance training as a low-carb athlete, fat loss plateaus, using metabolic flexibility to optimize athletic performance, meal prepping tips, tricks, and tools, and more!


Listeners can find Aaron Day on his website, on Instagram @fatforweightloss, and on Facebook Fat For Weight Loss

Aaron Day is an Accredited Nutritional Therapist, Advanced Sports Exercise Nutritional Adviser, and Clinical Weight Loss Practitioner. He is also a ketogenic food blogger, recipe developer, food photographer, and videographer, with an emphasis on Quick and Simple Keto Meals and Keto Comfort Foods. 

GIVEAWAY for today’s episode is brought to you by Killer Creamery!

3 winners will EACH receive 6 FREE pints of Killer Creamery Low-Carb Ice Cream!

To enter:

  • Subscribe to the MetFlex & Chill podcast
  • Leave a rating and a review mentioning something you learned or took away from this episode.
  • *Note: If you have already left a rating and review for a previous episode, you can still enter this giveaway by taking a screenshot of the episode, posting it in your Instagram story, and tagging @rachelgregory.cns for a chance to win!

In this episode, we talk about endurance training as a low-carb athlete, fat loss plateaus, using metabolic flexibility to optimize athletic performance, meal prepping tips, tricks, and tools, and more!

“Yes, being fat-adapted first is the goal. But then, that’s where you can play with how much energy you bring from fat and how much energy you bring from carbs.” Aaron Day

Episode Top Takeaways:

  • Pairing carbs, protein, ketones, and electrolytes can essentially create this metabolic flexible-fuel AKA dual fuel.
  • Endurance athletes need to resistance train if they are struggling to lose body fat. You need to lift weights if you want to look ‘toned.’
  • If fat loss is your goal, cardio should be used as a tool because your body adapts very easily to cardio and you don’t want to become efficient at it.
  • Meal prep and planning ahead are major keys to success. The more you do it, the more it becomes a habit, and the easier it gets.

Show Notes:

  • [2:00] Dom D’Agostino’s appearance on Tim Ferriss’ show
  • [3:10] Endurance training as a Ketogenic/Low-carb athlete
  • [4:45] Triathlons in a Ketogenic state
  • [5:30] Inflammation decrease from Keto, leading to less soreness and injury
  • [6:45] The importance of electrolytes
  • [10:15] Mark Sisson’s “Primal Endurance” - Using Metabolic Flexibility to optimize your athletic performance
  • [12:30] Ben Greenfield’s book “Boundless” 
  • [14:00] Dual Fuel - Utilizing both Ketones and Glucose, depending on the current need
  • [16:30] Fat-Phobia and Carb-Phobia
  • [18:35] Zach Bitter - World Record Holder for the longest distance in 12 hours is a Dual Fuel Athlete
  • [21:50] “You have to test for yourself, and see what really works for you”
  • [22:00] UCAN SuperStarch vs. Corn Starch
  • [23:00] Using Blood Glucose Monitors to monitor carb impact
  • [24:00] “What happens when you pair Carbohydrates with Fat and Protein? There’s a whole new world of Keto research available”
  • [27:00] Lifting vs. Endurance training
  • [30:00] Your keto is strict, but you are plateauing in fat loss? Maybe it’s time to look at your training
  • [33:00] Neglecting the weight room
  • [34:00] “If I have more muscle on me and I'm just sitting at my desk working, I'm actually burning a little bit more fuel than I would if I had less muscle because muscle is just so metabolically taxing.”
  • [38:00] Cardio isn’t bad, but it may be overused for fat loss
  • [43:00] Exercise time commitment and fitness tracking
  • [48:15] Meal-prepping tips and tricks, including how to start meal-prepping slowly 
  • [49:30] Meal-prep tools
  • [54:00] Meal-prep as a habit, and cutting the time commitment
  • [57:00] Low-protein! Rachel addresses this in her Keto For Women Program.
  • [58:00] If Aaron were a type of food, what type of food would he be?

Listen to the full episode HERE. 


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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).


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