Dr. Phil Maffetone 22: The Eight Steps To Mastering MAF, Healthy Body Fat Ranges, and How Athletes Can Decrease Health Risks

November 29, 2017


This holiday season give the gift of health, wellness and elevated performance–whether to yourself or to a loved one. Just head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… The new year and new season is coming, why not give the gift of health and performance optimization!


Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right) or click the Amazon links in the show notes. Thanks for supporting the show.

Dr. Phil Maffetone is back for an instant classic on how you can maximize your fitness gains and longterm health simultaneously:

MAF Method refresher:

  • It’s not just about the 180 Formula when you pursue MAF, it’s a holistic method for overall improved health, wellness and fitness.
  • There are 8 steps to mastering MAF, which we discuss in detail:
  1. Carb intolerance
  2. Inflammation
  3. Vitamin D
  4. Folate
  5. Build the Aerobic System
  6. Manage Stress
  7. Build a Better Brain
  8. Healthy Aging


Study: Physically active white men at high risk for plaque buildup in arteries

  • A recent study showed that white men who exercise are at a higher risk for plaque buildup in the arteries, and news has spread. View the article here. We get Phil’s take and what is missing:
  • Calcification is clearly a dangerous sign, but a downstream problem. Two common causes are:
    • Increased fat (especially pericardial)
    • Low vitamin D
  • Pericardial fat risks:
    • When abdomen gets fat, the fat around heart also probably excessive – affects cardiac output, stroke volume and the athlete’s training and racing HR goes up, having a negative effect on performance and health.
  • The importance of your waist-to-height ratio. Your waist should be no more than 1/2 your height.
  • Study mention: American runners have never been slower


Phil’s new study on the overfat population (click link for full text!), and what they found:

  • An increase prevalence of exercise among adults (up to 52%)
  • But also a paralleled increase of overfat people (91% of American adults, and 69% of kids in the US).
  • WHY is there this trend (i.e. more exercise but getting fatter)?
  • How was being “overfat” assessed?
  • Conclusion: you can’t outrun a bad diet.


What is a healthy body fat range to be in according to research and Phil?

  • Normal ranges of body fat percentages–abnormally low, healthy, abnormally high:
    • BF ranges
    • Dangerously low
      • <14% women (but even ~17% +/- could pose risks)
      • <8% men
    • Dangerously high
      • >31.6% women
      • >17.6% men
    • Source: Lohman and Colleagues
  • Phil says don’t exceed these following ranges; it’s where things start to go wrong:
    • 29.8% for women
    • 15.3% for men

One Comment

Add your thoughts

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.