What happens after more than a decade of racing and living the OFM Lifestyle?

Ultrarunning legend Jeff Browning reflects on 10 years of using the OFM approach and VESPA. At 54, Jeff continues to compete at the highest level in ultra-endurance and this podcast has Jeff fresh off the Cocodona 250 and preparing for the Western States 100 mILE Endurance Run where he hopes to set an Age Group Course Record (spoiler alert: Jeff set the M 50-59 CR in 18H:03M at WS this year).  He discusses lessons learned from recent races, why he believes strategic carbohydrates outperform both high-carb and ketogenic extremes, and how gut health, hydration, and protein play into his long term success in ultra-endurance sports.

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Topics Covered

Recovering from Cocodona and Preparing for Western States

Jeff opens the conversation by discussing his recovery from Cocodona 250, overcoming hip and sciatic issues, returning to full training, and fine-tuning his nutrition before Western States.

Highlights include:

• Recovering from a 250 Mile ultra

• Returning to 80-mile training weeks

• Heat adaptation

• Taper strategy

• Adjusting nutrition for peak performance

Why Jeff Revisited His Original OFM Strategy

After experiencing severe swelling (edema) and gastrointestinal problems late in Cocodona, Jeff went back through his training notes from nearly a decade ago.

What he discovered surprised him:

• He was consuming far fewer carbohydrates during races.

• Most of his calories came from liquids rather than solid foods.

• He relied heavily on strategic carbohydrate timing instead of constant fueling.

• He consistently supplemented with BCAAs and whey protein.

Those earlier strategies produced some of the best performances of his career.

Protein: The Missing Piece in Ultra-Endurance Racing?

One of the biggest discussions centers around protein in the diet and during races lasting longer than 10–12 hours.

Jeff explains his theory that:

• muscle breakdown reduces circulating protein,

• reduced albumin may contribute to fluid leaking into tissues,

• edema increases throughout long races,

• swelling may eventually affect the digestive system, contributing to GI distress.

He's now experimenting with:

• whey protein during races

• BCAAs

• small, frequent protein intake

• bioavailable protein sources

• ketone salts

• lower carbohydrate intake

Why OFM Isn't Keto

One of the strongest messages throughout the episode is that OFM should not be confused with a ketogenic diet.

Jeff and Peter explain that OFM uses:

• strategic carbohydrates

• builds metabolic flexibility

• Performance level fat adaptation using Carbs & VESPA to increase fat oxidation well above what is achievable on Keto

• carbohydrate timing based on training load and dynamic environment of racing

• individualized nutrition

Rather than eliminating carbohydrates, OFM teaches athletes when and how much to consume for optimal performance.

The Problem with the High-Carb vs. Keto Debate

Jeff & Peter discuss how endurance nutrition has become polarized to extremes instead of to the individual . . ..

Instead of choosing between:

• High carbohydrate fueling

• Strict ketogenic nutrition

They discuss how OFM occupies the middle ground tailored to the individual.

The discussion explores:

• recent carbohydrate research

• why 120 grams of carbohydrate per hour may not improve performance

• why lower carbohydrate strategies deserve more research

• how building metabolic flexibility may outperform nutritional extremes

Lessons from 10 Years of OFM Performance Fat Adaptation

Jeff shares something few athletes have measured over such a long period.

Over the past decade he has seen:

• continual improvements in fat oxidation

• improved recovery

• fewer fueling problems

• consistent elite performances into his 50s

• Robust health

His experience suggests metabolic adaptation continues improving long after the initial OFM Metabolic Reset.

Hydration, Sodium and Race-Day Preparation

Jeff and Peter discuss practical race preparation including:

• sodium loading

• electrolyte replacement

• sweat testing

• magnesium supplementation

• hydration mistakes athletes commonly make

• race-week nutrition

They also explain why hydration involves much more than simply drinking water.

Gut Health: The Next Performance Frontier

Another major topic is gastrointestinal health.

Jeff discusses:

• exercise-induced leaky gut

• butyrate

• glutamine

• collagen

• fermented foods

• probiotics

• preserving gut integrity during long races

Peter expands on how chronic high-carbohydrate fueling may contribute to long-term gut damage in endurance athletes.

Why Individualization Matters

Throughout the conversation, both Jeff and Peter emphasize there is no universal nutrition plan.

Athletes differ based on:

• age

• training volume

• metabolic health

• race distance

• recovery needs

• personal physiology

Their message is simple:

Understand your metabolism first, then build a fueling strategy that works for you.

Key Takeaways

• OFM is not a ketogenic diet.

• Strategic carbohydrates remain a cornerstone of endurance performance with OFM

• VESPA plays a key role supporting performance level fat metabolism.

• Lower carbohydrate intake may reduce GI distress during ultra-distance racing.

• Protein may play a much larger role in races lasting longer than 10 hours.

• Gut health deserves as much attention as fitness.

• Long-term metabolic adaptation continues improving over many years with OFM.

• The future of endurance nutrition may lie between the extremes of high-carb and keto.

Conclusion

After more than a decade of racing with OFM, Jeff Browning continues to refine his approach by combining experience, physiology, and real-world testing. His conversation with Peter Defty reinforces a central OFM principle: peak endurance performance isn't about the extremes of high-carb of keto—it's about:

• developing metabolic capacity and flexibility
• using carbohydrates strategically
• supporting recovery 
• Optimizing stomach and gut health
• finding the dietary and fueling strategies that matches the individual athlete

Whether you're training for your first ultramarathon, IronMan or chasing a podium finish, this episode offers valuable insights into how focusing on metabolic health & performance yields healthier, and more sustainable performance.