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Phil Maffetone is an author, health practitioner, and coach with decades of experience helping everyone from amateurs to world-class athletes optimize their health and performance. In this episode, Phil explains the importance of developing the aerobic system, defines maximum aerobic function (MAF), and explains how to determine your MAF heart rate. He then demonstrates how to integrate that into a training protocol which is designed to help people move faster at a sub maximum heart rate and increase fat utilization as the primary source of fuel\u2014emphasizing the importance of nutrition on one's capacity to oxidize fat. Phil also extracts training insights from the amazing feats of world-class marathoners, explores the impact of a low-carb diet on one\u2019s capacity for high intensity exercise and anaerobic performance, and explains the downstream effects of being \u201coverfat.\u201d

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We discuss:

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• Phil\u2019s background in running, and training insights from a\xa0six-day\xa0race (2:30);
• The difference between being \u201cfit\u201d and being \u201chealthy\u201d (11:00);
• Defining the aerobic and anaerobic systems, and why VO2 max doesn\u2019t predict performance (18:15);
• Defining maximum aerobic function (MAF), determining your MAF heart rate with Phil\u2019s 180 Formula, and why a strong aerobic system is crucial to health and performance (24:00);
• Using the MAF test to track and improve your aerobic fitness (37:30);
• How increasing your sub-max pace at a given heart rate can increase your maximum pace (40:00);
• The impact of nutrition on one\u2019s ability to use fat as fuel while exercising (43:00);
• Phil\u2019s nutritional approach with patients, the concept of \u201ccarbohydrate intolerance\u201d (51:45);
• Assessing the impact of a low-carb diet on high intensity exercise and anaerobic performance (58:00);
• Extracting insights from world-class marathoners (1:04:45);
• How being \u201coverfat\u201d affects health and performance, and ways to decrease excess body fat (1:13:30); and
• More.

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