Latest / Callum Walker | Figuring It Out / #97: [KETO Marathon Diaries Day 2] - I Just Ran 18km Fasted.

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#97: [KETO Marathon Diaries Day 2] - I Just Ran 18km Fasted. · Callum Walker | Figuring It Out

• 0:03
  Callum Walker: If fear is the only thing stopping us from achieving our dreams and we only fear what we don't understand, then the antidote to fear is knowledge. All we have to do is find out who has the knowledge that we need to conquer our fears and achieve our entrepreneurial dreams. My name is Callum Walker, and welcome to the podcast that will help you figure it out and conquer this lonely entrepreneurial journey. Hello, everyone, and welcome to the podcast and specifically welcome back to the carb free marathon diaries. So we're officially at day two.
• 0:39
  And if I look at what I did at day one, if you didn't know, I'm running a marathon in nine weeks time in Paris, and I'm doing it fully ketogenic without any form of carbohydrate. And, if I look at what I did yesterday at day one, I ran 18 kilometers and I ran 18 kilometers at 09:00 in the morning. It took me about two hours because I go on my I found this like loop. So it's really I really like it because I the main reason why I wanted to kind of do running and the reason why I wanted to kind of get into doing a marathon specifically is that like not necessarily around running the marathon itself, but I wanted to get back into running. And I love running in nature.
• 1:24
  And the problem I kind of faced is that, like, when you're doing road running, like you're running on a road next to fucking cars, and it's not really it's not really kind of an enjoyable experience. Do you know what I mean? Like, you know, you're just running next to a load of cars. And I normally do a lot of trail running, but I've signed up for a road running marathon, so I need to train on the road because running on the road is very different to running on the trails. So fortunately, Alice found me a a loop.
• 1:58
  She found me these really, really, really quiet roads and they turn out to be an eight kilometer loop, which is pretty fantastic for me, really, because there's no cars and these roads are literally in the middle of like fields and they're they're beautiful. So I found this loop and they're eight kilometers. And that's really great because a marathon is, you know, almost kind of 40 k, like near enough. And the way that I'm almost kind of broken it down is that I go like, Okay, so it's an eight k loop. The marathon's just five laps.
• 2:32
  Like, that's all it is. The marathon's just five laps. So yesterday I did two laps of my loop. It's known as the Pednor Loop. So I did 16 kilometers, but it was a it's a kilometer to run there and then a kilometer to run back.
• 2:48
  So I did 18 k yesterday, but I did 18 k completely fasted. So I didn't eat anything beforehand. I didn't eat anything during, and I felt fine. And it was really quite bizarre because I was talking to my client, Adam, yesterday. So, you know, he's been heavily, like, interested in ketogenic diets since I brought him into this world.
• 3:11
  When did I bring him into this world? He came onto my course in June. Yeah. In June. So back in June, he joined the the program.
• 3:21
  He came in the next level coach, and then he upgraded and continued on to the elite coach. And when I first exposed Adam to Keysight's diet, he likes running. We were talking yesterday and he was just like talking about, you know, were you hungry afterwards? It's like, no. And he was like, you know, after I, you know, when I was carb adapted, like after I go and do a longer run like that, like, you know, which is nearly half marathon distance, like, you know, I'd be so hungry and I'd need to go and nail a shed ton of carbs afterwards.
• 3:51
  But that wasn't the case. Honest truthfully, like I ran 18 kilometers, took me about two hours. It's very, very hilly. Like, there's some really steep inclines, I must say. But then there's also some very nice declines when you're going around the loop the other way.
• 4:07
  So what I do is I I go like clockwise and then anti clockwise. So I don't I'm not just running the same. I'm running the same loop, but it doesn't look the same. But the point I'm coming at is that what it what was weird was that at 18 kilometers, so two hours where, you know, in a carb adapted individual, someone with glycogen reserves, like, they'd start to they'd start to get pretty, like, hairy. They'd start to really struggle.
• 4:36
  I didn't experience that at all. Like, don't get me wrong. Like, my my hip flexors were sore and my feet were hurting a little bit. But that those are just like, you know, just natural, like, just natural collateral damage of, you know, nearly running a half marathon. Like, you know, it's not going to be comfortable.
• 4:53
  But from a fueling point of view and an energetic point of view, I could have easily continued. And I'm not going to say I could have done the whole thing again because I haven't done that. But from a fueling point of view, I didn't feel like the tank was empty at all. And all I'd done was I just in terms of fueling, I was just solely fueled based on electrolytes. So it was just hydration that I was focusing on.
• 5:20
  So, you know, like I said, I ran completely fasted and afterwards didn't have this, like, massive craving and urge to, to consume food. You know, obviously, I did purely from a recovery point of view in terms of the protein and the fatty acid side of things, but I didn't crave any carbohydrates. What did I eat? I hear you ask. Well, I got some full fat Greek yogurt.
• 5:45
  I had to be careful with the amount because, again, I'm doing this strictly ketogenic. So I I naturally just had a little bit of Greek yogurt in there, probably about a 100 grams worth, which probably give me about four grams of carb. But then on top of that, what I did was that I just poured a shit ton of double cream in there, and then I had a little bit of white protein. So which, again, you could potentially argue maybe from a scientific point of view, is that strictly ketogenic because the whey in itself drives up insulin. But if it drives up insulin, it would only kind of kick me out of ketosis momentarily.
• 6:20
  So that wouldn't be too much of an issue. But, yeah, I had that. And then in the evening, I cooked to me and I had a really nice stir fry. It was so nice. And I think that's one of my frustrations with people around a ketogenic diet.
• 6:34
  They said, it's really, really challenging and restrictive. And I was just like, a diet's only as restrictive as you make it. Like, this has been I've always really enjoyed eating ketogenic. Like, you just got to get creative. You know, like post exercise, I had, some full fat Greek yogurt, loads of nuts in there where I fried the nuts and toasted them in some butter, some seeds, loads of salt.
• 6:58
  And then I had some double cream and chocolate whey protein. Like, promise you, it was not restrictive in the slightest. And then the other part was for dinner. I made it a stir fry, but I've been making my own satay recipe. So if you do want the recipe, just get in touch with me.
• 7:15
  But basically, like, all you do is you just get some peanut butter, some coconut milk, bit of lime, some soy sauce, and like a half a teaspoon of honey. Like, again, like that amount of carbohydrate isn't going to kick your actosis. But I, yeah, had that with some stir fried chicken, green sugar snap peas, tender stem broccoli, baby corn, like all of these sorts of things. And it was just fucking glorious. It was so nice.
• 7:43
  So, yeah, if I almost kind of look at like the priority in terms of from a nutritional point of view, like, you know, I'm at day two now. Here's something that's really important. Like, although it's day two of the carb free marathon, it's not my fur it's not like I've gone from eating a shed ton of carbs to going fully carb free. Like, when I almost kind of look at the transition from the diet I was eating to the diet that I'm now eating, I was probably having a portion of low glycemic carbohydrates three times a week. And I mean like a little bit of whole grain rice, very little bit of like whole wheat pasta, maybe a bit of sweet potato.
• 8:23
  So that transition is not particularly hard, which is why I was able to do the, you know, 18 kilometers completely fasted yesterday. But yeah, I so yeah, so that was the was the gig there. So yeah. So in terms of today now, like, what am I doing? Well, again, like, I woke up and I felt pretty battered this morning, to be honest.
• 8:46
  I felt pretty, pretty fatigued, And it was more kind of mentally fatigued. Again, not fatigued in terms of like from a fueling point of view, but just more nervous system fatigue. Like, you know, I'd done something that's pretty taxing on the body in comparison to what I'm used to. So it was just kind of natural fatigue off the back of, you know, running a longer distance, a longer distance than I'm naturally kind of used to. But fortunately, today, in terms of how I work, nobody talks to me and nobody sees me on a Monday.
• 9:19
  Like, it's literally just like, leave me the fuck alone. So what time is it now? It's 11:40. I again, I had a whey protein shake with almond milk and a load of double cream with some salt. I've had two electrolyte sachets today, and that's a really important thing that you have to address.
• 9:39
  You have to address when you are ketogenic. And it's a big mistake people make that when you are ketogenic, the body deals with salt very differently. So you have to make sure that you are on top of your electrolytes specifically. I've been using Element and Pure Sport like they're very, very high strength electrolytes. I think they've got well, not I think, I know they've got a thousand milligrams of sodium per sachet.
• 10:06
  They've also got a high amount of magnesium and potassium as well. So I've been using those and I feel, yeah, I feel a bit better. Now I'm just on the way to the gym and I'm going to be doing some light resistance exercise session. I spoke on one of the podcast episodes a couple of weeks back around this almost kind of like, you know, go in slow mode. And I was saying to Alice yesterday, like, was like, you know, I think the way that I almost kind of look at it is I almost kind of put myself in a little bit of like, you know, give myself like a traffic light score in terms of where I feel my nervous systems at and my energy.
• 10:39
  And I almost kind of give myself like, am I red, amber or green? Like, green is like, I'm gonna absolutely send it. Like, you know, my nervous system is primed. I'm full of energy. I'm in a real good spot.
• 10:50
  Amber is almost like, I'm a little bit fatigued. Like, I'm not a 100%, but I could give it a go. And red's like, I'm cooked. Like, I'm cooked. And if I look at today, I definitely feel a little bit kind of like in the red.
• 11:02
  So if I almost kind of look at the exercise I'm going do, I'm going to do some resistance exercise. But again, I'm not going to absolutely send it. It's more going to be kind of like a a mindful movement sort of sitch. So if I was kinda look at the type of exercise that I'm gonna be doing, it's very much going to be, you know, I I won't have any music on. I'll have my headphones in just to almost kind of shut out the noise of the music that's in the gym because they always play pretty shit music.
• 11:30
  But then I'm just gonna be focusing on almost kind of like the contraction of my muscles and really kind of like, you know, feeling with my body the the activity that I'm doing. So, yes, that's going to be the case. And then fortunately, the new gym that I signed up to, they have got a fantastic spa. Like, it's so nice. They've got, a really nice sauna, a really, really nice cold plunge, and I'm just gonna do that.
• 12:01
  So, so, yes, that's where I'm at. That's what we're gonna be doing today. In terms of from a nutritional point of view, we have just bought an air fryer as well. I know you might go like, oh my God, Cal, like you're late to the party, dude. But I don't care if I'm late to the party.
• 12:20
  I'm excited to to join. So we've just bought an air fryer. So what I'm going to do is I'm going to go to the shop afterwards and I'm going get skin on chicken breast and stick that in the air fryer and probably have that with like some olives, a bit of brie and some chorizo and salami. Oh, my lord. Yes.
• 12:39
  Now another important thing is I'm going into a sauna. And when you're in a sauna, what do you do? You sweat. So when you sweat, what happens is that you lose salt. Now, I'm already ketogenic and off the back of that, I'm already losing salt.
• 12:58
  So I've got to make sure that when I get home, I top myself up with some additional electrolytes. So yeah. So that's the that's the gig. That's the case. So we're at day two.
• 13:10
  Feeling good, and thank you very much for tuning in. And never forget, if every one of your clients gave you a new client, you've doubled your business. If you got a client who isn't losing weight right now and you have absolutely no idea why, and maybe you're worrying that if nothing changes, they could drop off at any moment. Well, I've got a free nutrition masterclass for you where I reveal the secret nutrition strategy that guarantees that that stuck client loses two to four pounds in the next seven days without lowering their calories, upping their cardio, or even tracking macros. Click the link in the description to get access to the free elite nutrition secrets masterclass and get your client moving in the right direction, stopping them dropping off today.