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Writer's pictureRyan Galdes
Aug 128 min read

Embracing a Low-Carb, High-Fat Diet and Polarized Training: The Commando Culture Approach to Endurance and Health




Welcome to Commando Culture Endurance, where we push beyond the conventional, blending hard-hitting military discipline with the latest in sports science to craft better, stronger athletes. As a retired Green Beret, I've seen firsthand the power of community, shared suffering, and relentless training in creating an unstoppable force. This philosophy underpins everything we do at Commando Culture Endurance, focusing on adopting a Low-Carb, High-Fat (LCHF) and Polarized Training approach to maximize diet, performance, and health.


In this article, we'll explore how these strategies work synergistically to transform your performance and your entire lifestyle. We'll dive into the science behind these methods, address common misconceptions, and provide a roadmap for integrating them into your endurance training.


I. Background of Commando Culture Endurance

Commando Culture Endurance was born from my experience in the Special Forces, where physical and mental endurance were paramount. My training wasn't just about being the fastest or the strongest—it was about building a resilient mind and body to endure any challenge, whether in the mountains, rivers, or deserts. This philosophy is now at the heart of what we offer at Commando Culture Endurance, where we foster a special operations team environment, emphasizing community, shared suffering, and the relentless pursuit of self-improvement.

At Commando Culture Endurance, we understand that the real battle isn’t just against external competitors; it's against our limitations and ego. Winning is important, but more crucial is winning the war within ourselves—becoming better versions of who we were yesterday. This journey requires us to prioritize long-term health over short-term performance gains, a lesson that has been difficult yet transformative for me.


II. Understanding the Low-Carb, High-Fat (LCHF) Diet

The LCHF diet has gained attention for its potential to enhance endurance performance and overall health. Unlike traditional high-carbohydrate diets, which have dominated sports nutrition for decades, the LCHF diet emphasizes fat as the primary fuel source. This approach is rooted in the concept of metabolic flexibility—training your body to efficiently switch between burning fat and carbohydrates depending on the intensity of exercise.


Distinguishing Keto from Low-CarbThere is often confusion between a ketogenic (keto) diet and a low-carb diet, largely due to marketing. It's essential to clarify that a keto diet is not defined by the foods you eat, but by the metabolic state, it induces—ketosis. Ketosis occurs when your blood ketone levels are above 0.5 millimoles per liter, which typically requires a significant reduction in carbohydrate intake, usually below 50 grams per day. This state allows your body to produce ketones from fat, which then serve as a primary energy source.

In contrast, a low-carb diet is defined by a carbohydrate intake below 25% of your total daily calories, which can vary significantly depending on your overall calorie needs. While both diets reduce carb intake, they differ in their metabolic outcomes and the degree of carbohydrate restriction【18†source】.


Historical ContextHistorically, high-carb diets were popularized in the 1970s and 1980s, driven by the need for glycogen replenishment during endurance events【18†source】. However, research by Dr. Tim Noakes has challenged these guidelines, showing that LCHF diets can sustain high performance while offering numerous health benefits【18†source】.


Metabolic Flexibility and Fat OxidationThe LCHF diet enhances fat oxidation, particularly during low to moderate-intensity exercise. This is crucial for endurance athletes, as it allows them to conserve glycogen stores for when they are most needed, such as during high-intensity bursts【17†source】【20†source】.


Whole, Minimally Processed FoodsAt Commando Culture Endurance, we emphasize the importance of real, minimally processed foods as the foundation of your diet. These foods provide the nutrients necessary for health and performance without the inflammatory and metabolic downsides associated with highly processed, ultra-marketed endurance products. While supplements and processed endurance fuels have their place, particularly during extreme efforts, they should remain just that—supplements to a diet rich in whole, natural foods.




III. Polarized Training: An Effective Approach for Endurance

Polarized training is an approach that divides your training into two extremes: low-intensity and high-intensity workouts. This method contrasts with the traditional moderate-intensity continuous training that many athletes rely on.


Definition of Polarized TrainingIn polarized training, approximately 80% of training time is spent at low intensity, which helps build aerobic capacity and enhances fat oxidation. The remaining 20% is devoted to high-intensity efforts that push your anaerobic limits【16†source】.

Benefits of Low-Intensity TrainingLow-intensity training is critical for developing a strong aerobic base. It allows the body to efficiently utilize oxygen and burn fat, which is essential for endurance athletes who need sustained energy over long periods【19†source】.


High-Intensity Sessions for PerformanceThe high-intensity sessions in polarized training are designed to improve your peak performance and enhance your ability to sustain higher workloads【16†source】. This combination of low and high-intensity training helps prevent overtraining and reduces the risk of Aerobic Deficiency Syndrome (ADS), a condition where the aerobic system is underdeveloped, leading to quick fatigue and reduced endurance【19†source】.


IV. The Intersection of LCHF Diet and Polarized Training

Combining an LCHF diet with polarized training creates a powerful synergy for endurance athletes. Fat adaptation from the LCHF diet supports low-intensity training by providing a consistent energy source from fat, which is critical for long-duration efforts【19†source】.


Embracing Health Over PerformanceOne of the hardest lessons for any athlete, myself included, is learning to prioritize health over short-term performance gains. The allure of quick fixes and the promise of performance-enhancing products can be strong, but real, sustainable improvement comes from proper preparation, consistent training, and a healthy approach to nutrition. By focusing on long-term health, you can enjoy the journey—taking in the view from the trail, not just the peak.

Enhancing Recovery and Metabolic HealthThe LCHF diet also aids in recovery by reducing inflammation and improving insulin sensitivity, which is crucial for maintaining high training volumes and intensity【14†source.


V. Scientific Evidence Supporting LCHF Diet for Endurance

A growing body of evidence supports the LCHF diet's effectiveness for endurance athletes. Notable examples include ultrarunner Zach Bitter, who set a world record in the 100-mile run while following a strict LCHF diet, and Timothy Olson, who credited his LCHF diet for his wins at the Western States 100【15†source】.


Research FindingsStudies have shown that athletes on an LCHF diet exhibit higher rates of fat oxidation and maintain performance levels during high-intensity exercise【17†source】. These findings challenge the traditional belief that carbohydrates are essential for high-intensity performance【18†source】.


VI. Addressing Common Criticisms of the LCHF Diet

Despite its benefits, the LCHF diet has faced criticism, particularly regarding its impact on high-intensity exercise performance and the potential for muscle glycogen depletion.


Impaired High-Intensity Performance Critics argue that the LCHF diet impairs performance during high-intensity efforts due to lower glycogen availability. However, studies suggest that once athletes adapt to the diet, their performance in high-intensity activities can be maintained【13†source】【20†source】.


Oxygen Cost and Glycogen DepletionAnother concern is the increased oxygen cost of exercise on an LCHF diet, which could potentially reduce exercise efficiency【13†source】. However, strategic carbohydrate intake around high-intensity sessions can mitigate these effects【20†source】.


VII. The Health Benefits of LCHF Beyond Performance

The LCHF diet is not only beneficial for athletic performance but also for overall health. It has been shown to improve insulin sensitivity, reduce the risk of metabolic syndrome, and support weight management【14†source】.


Managing Insulin ResistanceLCHF diets can significantly improve glycemic control, making them a viable option for managing insulin resistance and reducing the risk of type 2 diabetes【14†source】【19†source】.


Cardiovascular HealthWhile some studies suggest that the LCHF diet may increase LDL cholesterol levels, it also improves HDL cholesterol and reduces triglycerides, contributing to better cardiovascular health overall【20†source】.


VIII. Practical Implementation of LCHF and Polarized Training

Transitioning to an LCHF diet and incorporating polarized training into your routine requires careful planning and monitoring.


Transitioning to LCHFStart by gradually reducing carbohydrate intake while increasing healthy fats from sources like avocados, nuts, and olive oil【18†source】. Allow time for your body to adapt to burning fat as its primary fuel source, which can take a few weeks to several months【18†source】.


Structuring Polarized TrainingA well-structured polarized training plan involves a mix of low-intensity sessions, which should make up the bulk of your training, and high-intensity workouts tailored to your specific endurance goals【16†source】.


IX. Personal Journey: From Special Forces to Endurance Coaching

My journey from the Special Forces to endurance coaching has been deeply influenced by my adoption of the LCHF diet and polarized training. These strategies have not only enhanced my performance but have become central to my coaching philosophy.

At Commando Culture Endurance, we have successfully applied these principles to help athletes and adventurers alike achieve their personal bests, whether they're training for an ultra-endurance event or simply seeking a healthier, more resilient lifestyle【12†source】.


X. Conclusion

The Low-Carb, High-Fat diet, combined with Polarized Training, offers a powerful approach for endurance athletes and anyone seeking to improve their health and performance. By adopting these strategies, you can enhance your metabolic flexibility, build a robust aerobic base, and ultimately achieve your goals both in training and in life.

At Commando Culture Endurance, we believe in pushing limits, embracing discomfort, and fostering a community of like-minded individuals who are committed to becoming the best versions of themselves. Join us on this journey and discover what you're truly capable of.


Reference Section

  1. Noakes, Timothy. Lore of Running. Human Kinetics, 2003.

  2. Prins, Philip J., et al. "High Rates of Fat Oxidation Induced by a Low-Carbohydrate High-Fat Diet." Journal of Sports Science and Medicine, 2019.

  3. Seiler, Stephen. "Polarized Training in Endurance Athletes: From Theory to Practice." International Journal of Sports Physiology and Performance, vol. 5, no. 1, 2010, pp. 4-10.

  4. House, Steve, and Scott Johnston. Training for the Uphill Athlete: A Manual for Mountain Runners and Ski Mountaineers. Patagonia, 2019.

  5. "Low-Carbohydrate Diets and Glycemic Control in Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials." Journal of Clinical Endocrinology & Metabolism, vol. 93, no. 4, 2008, pp. 1503-1509.


FAQs

  1. What are the initial challenges of adopting an LCHF diet for endurance athletes?

    • The primary challenge is the initial adaptation period, during which performance may temporarily dip as the body adjusts to using fat as its primary fuel source.

  2. How does polarized training compare to traditional high-volume training?

    • Polarized training is more effective at building aerobic capacity and preventing overtraining by emphasizing low and high-intensity sessions rather than moderate-intensity workouts.

  3. Can an LCHF diet be sustained long-term without negative health effects?

    • Many studies indicate that an LCHF diet can be sustained long-term and may offer benefits like improved insulin sensitivity and cardiovascular health.

  4. What are the benefits of low-intensity training in a polarized approach?

    • Low-intensity training helps build a strong aerobic base, enhances fat oxidation, and reduces the risk of overtraining and Aerobic Deficiency Syndrome.

  5. How does Commando Culture Endurance tailor these approaches to individual clients?

  • We assess each client's unique needs and goals, designing personalized training and nutrition plans incorporating the LCHF diet and polarized training principles to optimize performance and health.


Join Commando Culture Endurance for the 2025 Season!

Are you ready to push your limits and become part of a community that thrives on adventure, growth, and shared experiences? Commando Culture Endurance is recruiting new team members in the San Francisco Bay Area for our 2025 season. We’re looking for motivated individuals who are eager to train together, embark on outdoor adventure operations, and compete in challenging competitions.


Whether you’re an outdoor enthusiast or new to endurance sports, our team is open to all fitness and skill levels. Together, we’ll learn outdoor and survival skills, push our boundaries, and help each other achieve more.


This is more than just training—it’s about joining a community that values resilience, teamwork, and the relentless pursuit of excellence. If you’re a tech professional working in Silicon Valley, this is your opportunity to balance the high-pressure demands of your career with the thrill of real-world challenges and outdoor adventure.


If you’re ready to take on the challenge, contact ryan@commandoculture.com for more information. Let’s make 2025 a year of unforgettable achievements and growth!




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