Brad Hefta-Gaub

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About Brad Hefta-Gaub

  • Rank
    Advanced Member
  • Birthday 06/06/1969

Profile Information

  • Gender
    Male
  • Location
    Seattle WA, USA
  • Interests
    Endurance Athlete: Ultramarathoner, Ironman, Long distance Cyclist

    I am 5'4", 43yo man. Ten years ago, I weighed over 200lbs - >30% body fat, I'd never exercised a day in my life. I lost 50lbs by exercise and eating a VLC diet. I've kept the weight off, and dropped another 10% in body weight to get to where I am today. I am now 135lbs, ~13% body fat. I have been an active endurance athlete for the last 9 years. I have completed 8 one-day double century bike rides, and 7 Ironman races, as well as several 50 mile ultramarathons, and Quadzillas (4 Marathons in 4 days back to back).

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  1. Brad Hefta-Gaub

    Fueling long runs - success

    Last month I ran a 50 mile ultramarathon. I improved my time from the year before on the same course by over 55 minutes for a total time of 7 hours 20 minutes. My total calories consumed for this run was approximately 400 calories -- TOTAL for over 7 hours of all out race effort. That's what being fat-adapted and living a low carbohydrate life style/diet is all about. As someone said on a related thread, the best source of fuel you have is the adipose tissue you have on your body.
  2. Brad Hefta-Gaub

    Whole30 for REAL VEGETARIANS

    Absolutely. This can be expensive. Fresh whole Vegetables are not cheap.
  3. Brad Hefta-Gaub

    What are approved drinks for long cycling rides 3+ hours

    Angela, I'll be riding STP this year as well. It will be my 9th One Day STP in a row. See you out there!
  4. Brad Hefta-Gaub

    What are approved drinks for long cycling rides 3+ hours

    There's a great quote from someone else on another thread in this forum... it basically was "The best fuel for racing at the 5+ lbs of adipose tissue you carry on your body." That said... I agree that I ain't stopping in a race to eat. So on the bike or on the run I want food substances that are easy. Trail mix works good for me on the run... but on the bike, it's to complicated, I waste too much. I'd prefer a liquid fuel for the bike, which is why I like Generation UCAN... but it's not Whole30 compatible. The dates I relatively easy to eat on the bike. They can be a little messy, but not too bad, and on the bike, I don't care if my hands get a little messy. I basically wrap them in wax paper so I can pull them out of my jersey pocket or bento box, rip off the wax paper and shove them in my mouth and chew. It's pretty easy on the bike. Prep is really only 3 ingredients... and I can do them a couple days before I need them and store them in the fridge.
  5. Brad Hefta-Gaub

    What are approved drinks for long cycling rides 3+ hours

    If you're really into the science behind this, here's a really great presentation by Dr. Peter Attia. It explains how metabolism works in really great detail. And has a lot of detail on fat adaptation. It also talks about a product that is not Whole30 compatible. But is great for post-Whole30 as it's designed to provide long distance fuel for you once you're fat-adapted.
  6. Brad Hefta-Gaub

    What are approved drinks for long cycling rides 3+ hours

    Here's a good explanation in Layman's terms... https://www.marksdai...be-fat-adapted/ This portion of the article is also very interesting. But you should note that your RQ will change based on the level of exertion. So basically, you may be "fat adapted" to do exercise at a lower level of effort, and as soon as you push harder you begin to become dependent on more and more glycogen.
  7. Brad Hefta-Gaub

    Non-egg breakfast

    Duh! I'm an idiot. Yes of course!!! Fair enough... I agree. I totally understand and agree with the idea of breaking down the barriers most people have in their minds about what "food" should be eaten at particular "meals". I see my wife and kids and their ideas about what "breakfast" must be. And when I started eating greens for breakfast (several years before I even heard of Whole30), they looked at me like I was crazy. But I said, "Hey, I like this, and I know it's good for me... you should try it."... I haven't convinced them to try it yet, but I know that I can't force them... and since they eat relatively healthy (compared to most Americans) I don't want to push and cause an overreaction. But this is off topic of the thread....
  8. Brad Hefta-Gaub

    Non-egg breakfast

    FWIW - I agree this "Don't call it Oatmeal" doesn't fit a mean template, because it lacks protein and vegetables. But it does match the fruit and nuts component. So... if you made that as half your meal, and included an egg or two and filled the rest of your plate with vegetables. Then you'd be good to go. Don't you agree?
  9. Brad Hefta-Gaub

    Paleo Burrito with Rice and Beans

    Well, I don't really do recipes that's too much like sheet music, it's more like a jam session when I cook... but here's the basics. "Brad's Don't Call Them Refried Beans" Ingredients: Roasted Eggpant - (cut eggplant in half; lightly coat with olive oil, salt, pepper; roast in 350F oven for 30-40 minutes, until nice and soft) Roasted Butternut Squash - (cut squash in half; remove seeds; lightly coat with olive oil, salt, pepper, other spices like cayenne, chipotle, paprika; roast in 400F oven for 50-80 minutes, until nice and soft) Your Favorite Nut Butter - your favorite almond or hazelnut, preferably something rich and dark Your Favorite "Mexican" Spices - Salt, Pepper, Cayenne, Paprika, Chipotle, Cumin, Cinnamon to taste [*]Directions: Mix approximately 1cup of Eggplant, 1 cup of Butternut Squash, and 1/4 cup of Nut Butter and your favorite spices. "Brad's Don't Call It Spanish Rice" Ingredients: Cauliflower - Grated in a food processor Tomatoes Peeled/Chunked - Easy from a can, or you can use fresh tomatoes, but canned stewed whole or chopped is easier. Onions - chopped Garlic - minced Mushrooms - sliced Your Favorite "Mexican" Spices - Salt, Pepper, Cayenne, Paprika, Chipotle, Cumin, Cinnamon to taste [*]Directions: In a large flat skillet heat your favorite Whole30 approved cooking oil (olive, avocado, coconut, rendered meat fat, etc.) Add Onions, Mushrooms, cook a couple minutes till they soften. Add remaining ingredients. Spice to taste. Cook till you can't stand it any longer... cause it smells so good! "Brad's You Can Call It Picadillo, Cause That's What It Is" Ingredients: Grass Fed Ground Beef - Get it from your favorite Whole30 butcher Tomatoes Peeled/Chunked - Easy from a can, or you can use fresh tomatoes, but canned stewed whole or chopped is easier. Onions - chopped Garlic - minced Mushrooms - sliced Your Favorite "Mexican" Spices - Salt, Pepper, Cayenne, Paprika, Chipotle, Cumin, Cinnamon to taste [*]Directions: In a large skillet add ground beef. Let it cook until the meat fat has started to render out a bit. Add Onions, Mushrooms, cook a couple minutes till they soften. Add remaining ingredients. Spice to taste. Cook till you can't stand it any longer... cause it smells so good! "Brad's Don't Call It a Tortilla 'Cause It's Really Just A Thin Omelette" Ingredients: 3-4 Eggs per 12" Non-Tortilla - crack em in a bowl, beat them sensless [*]Directions: In a large flat skillet heat your favorite Whole30 approved cooking oil (olive, avocado, coconut, rendered meat fat, etc.) Pour eggs in skillet. Make sure it spreads out, nice and thin. Cook it till it's firm.... flip it... cook it some more. "Brad's Don't Call It a Burrito with Rice and Beans" Ingredients: All Above Items... Sliced Avocado Whole30 Approved Salsa Some Salad [*]Directions: Put it on a plate... it'll taste better!
  10. Brad Hefta-Gaub

    Paleo Burrito with Rice and Beans

    Actually, to clarify, the "beans" and "rice" were both on the side... the "burrito" was all meat. Other than looking a little like a "wet" burrito (no way this could be picked up and eaten by hand, like you'd get from a San Diego street vendor), this was actually picadillo (ground beef cooked in chili powder, cumin, onions, oregano, salt, pepper, and some stewed tomato chunks), which happened to be wrapped in a very very thin omelet... almost like what a chile relleno would be cooked in... In fact, next time I do this, I'll actually just make chile relleno's stuffed with this picadillo and of course, no cheese.
  11. Brad Hefta-Gaub

    Big ol' fish

    I assume this is pacific salmon. Otherwise I don't know how to cook it. Atlantic salmon is a totally different fish.
  12. Brad Hefta-Gaub

    Big ol' fish

    Salmon is so deliscious on its own. Let it be it's full self. When I grill salmon (at least a couple times a month) I keep it minimal. Maybe some salt and pepper on top, maybe a drizzle of lemon juice, maybe a little drizzle of olive oil. Grill it scales/skin down. Don't flip it, just let it cook. Perfect!
  13. Brad Hefta-Gaub

    Paleo Burrito with Rice and Beans

    Yeah! That warms my heart!
  14. Brad Hefta-Gaub

    Whole30 and Better Bike Mojo

    Congrats on the performance gains! Great ways to measure progress! Keep it up!
  15. Brad Hefta-Gaub

    Paleo Burrito with Rice and Beans

    My approach is to first think about the five major flavor profiles: sweet, sour, salty, bitter, and umami (savory). In this case, beans are an umami, salty, slightly sweet flavor. Butternut squash is pretty sweet and a little umami. Eggplant is umami and a little bitter. Nut butters (almond or walnut) are umami and a little salty. So these will basically mix into umami, salty, sweet; like beans. Next, I think about texture. I'm pretty tolerant to texture. My wife and kids will turn up their nose to foods that have "strange texture". But in this case, I'm just trying to get close to refried beans, which from a texture perspective is pretty much "mush". So it's not hard to get close to that. Finally, I think about Macronutrient balance. My goal is to reduce the glycemic load of any carbs. So even though butternut squash is already low, by adding protein and fat to it will further lower the potential insulin reaction to the food. Nut butter adds the protein and fat.