I prefer the novel, thanks. Details really help. Your direct question was will high intensity disrupt Maffetone? And Maffetone suggests, it’s best to start with pure low heart rate and once you have established a pattern of consistent improvement in your MAF test for say a month, then start adding some high intensity to see if it disrupts your progress. A MAF test indoor cycling is even easer and more accurate than running. The benefit of higher intensity for faster calorie burn is so minimal that I would argue that that is not what is going to be what gets you to your goal. Consistency and diet will.
I have gone into great lengths of discussions with people about calories in/out CICO and I would say this is a rather simple explination of something very complex. I think the nature of it is right but I think that focusing on this does not work for many people especially ones that are carb intollerant/insulin resistant. Also when Maffetone is discussing fat burning this is for the purpose of immediate fueling of your body. It seems well accepted that when you have insulin flowing in your body it will not burn fat. It also seems well accepted that as your intensity increases you shift from using fat for fuel to glucose for fuel. So in a given day creating a calorie deficite requires eating less, but during a working using fat primarily requires being in a fasted or low carb/glucose/insulin state and doing low intensity.
I wore a continous glucose monitor for a year to fully understand my glucose levels even though I was not diabetic. Borderline pre-diabetic though. In Europe I can just order them online without prescription.
It sounds as though you are open to talking about diet. But what I found is some how you can create a shift to occur that makes it so you are not hungry all the time. Once you find this and if you can sustain this it makes everything a million times easier. For each person finding “your way” is the key. I am also easily carb intollerant. I found after wearing a glucose monitor “tricks” for reducing glucose spikes made me less hungry and then shifting to less meals in a day and intermittent fasting became super easy which led to a better CICO balance and hitting my target weight.
I found this lady does a lot of glucose testing wearing a glucose monitor and I tried all her “hacks” which are rather simple to totally work and shift away from my carb addiction. I don’t believe keto is a good long term solution but it is also a short term solution to kick start this process. I personally don’t like and I don’t eat super low carb but try to manage glucose spikes based on her principals.
The biggest thing for me from her tricks is eating fiber, then protien/fat and finally carbs at the end. Don’t eat high glycemic carbs on the own. Never snack on carbs, eat them as a desert at the end of a meal. If you are in a hurry then starting a meal with phsylium husk pills (pure fiber) makes a big difference and simple. Killing these glucose spikes makes you less hungry and eventually you can can to 2 or 3 meals a day. What I see in myself is after I eat it typically takes 12 hours for my body to have flat / low / fasted glucose / insulin levels. So if I eat with less then a 12 hour fast at night then I don’t give my body time to be without insulin so it is difficult for my body to be in this optimum fat burning state each day.
Ok that is my experience. I think you have to find your way but for us that are carb intolerant I think we have to kill the glucose spikes and spend a period of the day in a pure fat burning mode which all of this contributes to a CICO deficit.
If you need any more info on how to do this MAF test but really it’s just your typical daily workout. Slowly bring your heart rate up to a consistent number say 115 bpm (I don’t know yours). And do that for 20 minutes and track the power you produce, within a given workout your power will probably slowly go down at first (heart rate drift) but eventually should totally flat. But the most important thing is you will see that power keep raising week after week at the same heart rate.
Ok there is a novel