Training in the ‘Metabolically Healthy Zone’ with Keto, OMAD & HIIT . After fine-tuning my approach to fat metabolism, insulin sensitivity, and stress management, I’ve locked in what feels like the Metabolically Healthy Zone—a state where energy, performance, and recovery are all dialed in.
My OMAD, Keto & HIIT Routine for Metabolic Flexibility
What’s working:
- Loose window on One Meal a Day (OMAD) for stable ketosis and metabolic health.
- 15 minutes of HIIT training to enhance insulin sensitivity and fat oxidation.
- 15 minutes of weight training to support lean muscle mass.
After struggling with a few days of poor results, I adjusted my carb intake to 30-40g per day. My ketones hit 3 mmol/L (54 ppm KETOSCAN), while glucose spiked to 7.5 mmol/L (135 mg/dL) during training before quickly settling at 5-5.5 mmol/L (90-99 mg/dL). This confirmed efficient metabolic flexibility.
Why This OMAD, Keto & HIIT Strategy Works
1. HIIT + Weights Create a Fast Energy Demand
The short, intense session pushes glucose up temporarily, mobilizing glycogen without overloading the system.
2. Ketones Stay High, Proving Fat is the Primary Fuel
Despite a glucose spike, ketones rebounded to 3 mmol/L (54 ppm), proving metabolic flexibility is fully intact.
3. Rapid Glucose Clearance = High Insulin Sensitivity
Glucose rose to 7.5 mmol/L (135 mg/dL) but quickly dropped back to 5-5.5 mmol/L (90-99 mg/dL), confirming efficient nutrient partitioning.
4. OMAD Keeps Energy System Primed
Training fasted ensures my body is constantly switching between stored fat and available energy without metabolic strain.
Key Learnings from OMAD, Keto & HIIT
1. A Temporary Glucose Spike is Normal & Healthy
It’s part of a healthy metabolic response, as long as glucose clears efficiently post-exercise.
2. Ketones & Glucose Can Coexist in a Metabolically Flexible State
High ketones with a transient glucose spike means my body is using both fuels efficiently.
3. Strength Training + HIIT Maximizes Longevity & Fat Loss
Short, high-intensity workouts stimulate muscle growth, fat oxidation, and metabolic health without excessive strain.
4. Metabolic Flexibility = Sustained Energy & Performance
This setup fuels both training and recovery, keeping energy levels stable all day.
Final Thoughts on OMAD, Keto & Long-Term Health
Pretty sure from what’s worked over the past few years, this is what being metabolically healthy feels like—high energy, stable glucose, efficient fat-burning, and no stress overload. The goal isn’t just deep ketosis; it’s an optimized system that adapts and performs when needed. Ketones will bounce around, and my goal now is to maintain superb markers on Garmin HRV, Sleep, Stress as well as Ketone and Glucose levels, staying in Ketosis and working on my bigger goals, continuing CVD plaque reduction, and highly abled longevity.