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Metabolic Reset

Learning Centre
Metabolic Reset

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General

82 Lessons

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Metabolic Reset

Welcome and Overview

1 Lesson

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Welcome

Live Calls

5 Lessons

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Schedule

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Live Call - Week 1

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Live Call - Week 2

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Live Call - Week 3

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Live Call - Week 4

Week 1: Preparation

6 Chapters

Module 1: Introduction

5 Lessons

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Introduction to Week 1

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3 Guiding Principles for Optimizing Fat Metabolism (OFM)

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“Fat Adapted” Metabolic State Intro

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The OFM Pyramid & Phases

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Getting Started: Metabolic Reset Prep

Module 2 : Assessment

5 Lessons

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Your Metabolic Assessment

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Training – During The Hard Reset

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OFM Mental Roadmap

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YOU are an Individual

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OFM Key Terms & Concepts

Module 3: Cleaning up the Diet

3 Lessons

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Video: Cleaning up the Diet

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Cleaning Out & Stocking up the Fridge & Pantry

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OFM Eating: Overview

Week 1: Module 3 Supplemental Reading

4 Lessons

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OFM Eating: Non-starchy Vegetables & Non-Starchy Fruits Eaten as Vegetables

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So What is an OFM Diet

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OFM Eating: ‘Whole Animal Eating’

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Which Fats & Oils?

Module 4: Identifying & Mitigating Stressors Who Has Access

3 Lessons

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Video Prep: Module 4: Identifying & Mitigating Stressors

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Communication

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Perfection Paralysis, Engineering & Chasing the Numbers

Week 1: Module 4 Supplemental Reading

3 Lessons

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OFM Living

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Preparation: Female Specific

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Hydration – Female Specific Hydration Notes

Week 2 : Initiation

6 Chapters

Module 1: Pre-Flight Checklist

1 Lesson

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Video: Pre-Flight Checklist

Module 2: MR Takeoff Time!

1 Lesson

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Video MR Takeoff Time!

Module 3: Eating & Hydrating During the MR

3 Lessons

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Video: Eating during the Metabolic Reset

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Video: Hydration during Initiation of the Metabolic Reset

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Hydration Notes during Metabolic Reset (MR)

Module 3: Nutrition & Supplementation

9 Lessons

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OFM Foundation Supplement Pack Guide.

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Nutrition – OFM Daily Dietary Timing

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OFM Routine Supplement Protocol Guidance

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Nutrition – OFM Macronutrient Background

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OFM Eating: Protein

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OFM Eating: Non-starchy Vegetables & Non-starchy Fruits Eaten as Vegetables

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Nutrition – Supplementation Overview

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Nutrition – OFM Vitamin D3 Mega-dosing Protocols

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Vespa – Use during Phase 1 Metabolic Reset

Module 4: Using Vespa During the MR

1 Lesson

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Using VESPA during the Metabolic Reset

Module 5: Lifestyle & Training During MR

2 Lessons

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Week 2 Training

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Lifestyle During Initiation/Week 2 of MR

Week 3: Stabilization, Review & Training Who Has Access

8 Chapters

Module 1: Stabilization Overview

2 Lessons

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Week 3 Overview: Stabilization

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Bridging the Gap from Initiation to Adaptation

Module 2: Diet & Supplementation Stabilization, Review & Tweaking

4 Lessons

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Week 3 Diet & Supplement Stabilization

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Education – The Real Reason Vegetables are Good for Most People

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Nutrition – OFM Eating_ Protein

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Nutrition – Which Fats _ Oils

Module 3: Ramping Up Training

1 Lesson

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Week 3 Training: Overview & Concepts

Module 3 Training: Supplemental Reading/Viewing

5 Lessons

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Education – Mighty Mitochondria

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The Long Slow Warmup

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OFM Aerobic Base Training

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Hydration – Hydration Basics

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Education – The OFM Cardio Advantage

Module 4: Lifestyle Review

1 Lesson

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Stabilization: Lifestyle Overview

Module 5: Identifying Underlying Issues

1 Lesson

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Identifying Underlying Conditions

Week 3: Stabilization: Identifying Underlying Issues Supplemental Reading/Viewing

5 Lessons

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Periodontal Health

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Education - Total Serum Cholesterol _ OFM

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Undiagnosed Conditions & Unidentified Issues

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Stomach and Gut - The Poop Talk

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Stomach and Gut - Health Intro

Week 3: Stabilization Lifestyle Supplemental Reading

6 Lessons

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OFM Balance – Your Circadian Rhythm

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Recovery, Rest & Relaxation

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Reducing / Mitigating Non-Native RF, EMF & ELF Exposure

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Chronic Stress

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OFM Strategies for Shift Work and/or Circadian Rhythm Disruption

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Natural & Artificial Light Exposure

Week 4: Adaptation & Transition to Adaptation Phase of OFM Who Has Access

3 Chapters

Week 4 Overview: Stabilization, Review & Transition to Adaptation Phase

3 Lessons

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Week 4 Overview: Stabilization, Review & Transition to Adaptation Phase

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Week 4 Nutritional Considerations

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Week 4 Lifestyle Goals

Training Week 4

3 Lessons

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OFM Aerobic Base Training

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Training _ Lifestyle Primer

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Getting to the Golden Window

Nutrition and Supplements

5 Lessons

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Less is MORE

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Strategic Carbs during The Hard Reset

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Week 4 Nutritional Considerations

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Nutrition – Salad Dressings

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Nutrition – Mayonnaise

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About the teacher

Peter Defty

Leading the OFM Coaching Team is Peter Defty, the original developer of the OFM Program/Protocol. Peter pioneered the concept of fat adapted performance in 2000 first personally, then using running friends as guinea pigs then professionally when he joined Vespa.From the onset athletes began to win, podium and set records using Vespa and the OFM protocol, however, these early successes were dismissed as anecdotal. Peter's athletes comprised the majority of the LCD cohort in the ground-breaking FASTER Study (Volek et.al.) A self-described empiricist (but one with a BS in Biology from UC Davis), Peter is constantly looking into and experimenting with how to further OFM to yield real world results.

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