In Part Two of the fat adaption series, Matt and Billy get into the specifics of the how and why behind fat adaption for the endurance athlete.
6:00 Billy's reasoning about fat adaption and nutritional strategies
9:42 26.2 miles for a birthday run! How to pick your distance and the nutrition required for each task
12:56 Pallete fatigue: whole foods vs. gels, liquid carbohydrates, etc.
14:48 Evolution, science in training, nutrition periodization: fat loading and super compenstation of fat stores. Training effect vs. nutrition effect
24:10 Pyramid: adhere to nutrition, total macros, diversity in food groups, meal timing to avoid GI issues
25:46 Case stuy of Matt: evolution of his nutrition and training
33:43 Endurance is innate! Find what works for you. Is this sustainable long term?
40:20 Fat utilization training vs. carb use in training for endurance
44:10 Higher intensity could be hampered by fat utilization or fat reliance
48:20 When to use carbs, when to use fats depending on goals or training that day
52:36 Billy's picks for an endurace training day: pre, during and post training
58:18 Matt's picks for an endurance training day: pre, during and post training
65:00 Mental callousing in training
72:13 Conclusion: Be aware of potential drawbacks of fat utilization/fat reliance. Weigh the risks vs. rewards and find your why!

References
1.Burke LM, Kiens B. “Fat adaptation” for athletic performance: the nail in the coffin? 2006;100:7-8.
2.Burke LM, Ross ML, Garvican-Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. 2017;595:2785-807.
3.Gejl KD, Thams LB, Hansen M, et al. No Superior Adaptations to Carbohydrate Periodization in Elite Endurance Athletes. Medicine and science in sports and exercise 2017;49:2486-97.
4.Havemann L, West SJ, Goedecke JH, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance. 2006;100:194-202.
5.Johnson NA, Stannard SR, Rowlands DS, et al. Effect of short-term starvation versus high-fat diet on intramyocellular triglyceride accumulation and insulin resistance in physically fit men. Experimental physiology 2006;91:693-703.
6.Paoli A, Marcolin G, Zonin F, et al. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. 2011;21:48-54.
7.Roepstorff C, Vistisen B, Kiens B. Intramuscular triacylglycerol in energy metabolism during exercise in humans. Exercise and sport sciences reviews 2005;33:182-8.
8.Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR. Modern nutrition in health and disease: Eleventh edition2012.
9.Shaw CS, Clark J, Wagenmakers AJ. The effect of exercise and nutrition on intramuscular fat metabolism and insulin sensitivity. Annual review of nutrition 2010;30:13-34.
10.Stellingwerff T, Spriet LL, Watt MJ, et al. Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration. 2006;290:E380-E8.

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