In this episode of the Athletes Compass podcast, Paul Warloski, Paul Laursen, and Marjaana Rakai discuss how endurance athletes can transition to a low-carb, high-fat diet to become more fat-adapted. They tackle listener questions about dietary changes, the minimum carbohydrate intake, and the nuances of training metrics such as CTL, ATL, and TSB. Marjaana shares her personal experience adapting to a low-carb diet and its impact on her training for Ironman Texas. The episode also delves into the importance of understanding and using training data to enhance performance and maintain health.

• Fat Adaptation: Benefits include improved endurance and better energy management during low-intensity exercise.
• Dietary Tips: Start with eliminating processed foods, incorporating cruciferous vegetables, and focusing on high-quality fats and proteins.
• Mental Commitment: Long-term commitment is crucial for successful adaptation to a low-carb diet.
• Training Metrics: Understanding CTL (Chronic Training Load), ATL (Acute Training Load), and TSB (Training Stress Balance) is key for optimizing training plans.
• Aerobic Decoupling: Monitoring this metric can indicate the efficiency of training and readiness for endurance events.
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• Personal Experiences: Real-life examples highlight the practical challenges and successes of dietary changes.