Salt Requirements of Ultra-Endurance Athletes

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Full show notes are available at http://stemtalk.us/episode-43/.
Today’s episode features an important interview with Dr. Jeff Volek, a researcher who has spent the past 20 years studying how humans adapt to carbohydrate-restricted diets. His most recent work, which is one of the key topics of today’s interview, has focused on the science of ketones and ketogenic diets and their use as a therapeutic tool to manage insulin resistance..
In 2014, Volek became a founder and the chief science officer of Virta Health, an online specialty medical clinic dedicated to reversing diabetes, a chronic disease that has become a worldwide epidemic. The company’s ambitious goal is to reverse type 2 diabetes in 100 million people by 2025..
Earlier this year, The JMIR Diabetes Journal published a study coordinated by Volek and Virta that showed people with type 2 diabetes can be taught to sustain adequate carbohydrate restriction to achieve nutritional ketosis, thereby improving glycemic control, decreasing medication use, and allowing clinically relevant weight loss. These improvements happened after just 10 weeks on the program that Virta designed for people..
In addition to his role at Virta, Volek is a registered dietitian and full professor in the department of human sciences at Ohio State University. He is a co-author of “The New Atkins for a New You,” which came out 2010 and spent 16 weeks on The New York Times best-seller list. The book is an updated, easier-to-use version of Dr. Robert Atkins’ original 1972 book, “Dr. Atkins’ Diet Revolution.”.
Volek has co-authored four other books, including “The Art and Science of Low Carbohydrate Living” and “The Art and Science of Low Carbohydrate Performance.” Both books are co-authored with and delve somewhat deeper than “The New Atkins” did into the science and application of low-carb diets..
Volek received his bachelor’s degree in dietetics from Michigan State University in 1991. He went on to earn a master’s in exercise physiology and a PhD in kinesiology and nutrition from Pennsylvania State University. He has given more than 200 lectures about his research at scientific and industry conferences in a dozen countries. In addition to his five books, he also has published more than 300 peer-reviewed scientific papers..
Although numerous studies have confirmed the validity and safety of low-carb and ketogenic diets, Volek and others who support carbohydrate restriction are often criticized for being so one-sided that their work comes across as more advocacy than science. But in “The Art and Science of Low Carbohydrate Living,” Volek writes:
“What is the proper response when three decades of debate about carbohydrate restriction have been largely one-sided and driven more by cultural bias than science? Someone needs to stand up and represent the alternate view and science.”.
As Volek explains in episode 42 of STEM-Talk, this has become his mission..
Links:
“New Atkins for a New You” — http://amzn.to/2uOjLkF.
“The Art and Science of Low-Carbohydrate Living”– http://amzn.to/2hh1W9k.
“The Art and Science of Low-Carbohydrate Performance” — http://amzn.to/2f2oPMV.
New York Times article:
https://www.nytimes.com/2017/04/11/well/live/tackling-weight-loss-and-diabetes-with-video-chats.html?_r=0.
JMIR DIABETES paper:
http://assets.virtahealth.com/docs/Virta_Clinic_10-week_outcomes.pdf

America’s #1 killer, heart disease claims 1 out of every 3 lives in the U.S. But it’s avoidable and often even reversible with simple diet and lifestyle changes. This week on the podcast I sit down for an important conversation with cardiologist and former president of the American College of Cardiology Kim Williams, M.D. to discuss the factors that contribute to heart disease and how best to avoid it. Enjoy! ✌���� Rich.
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NEW TO ME?
Hi I’m Rich Roll. I’m a vegan ultra-endurance athlete and podcaster. I write books and travel the world giving talks. But mainly I’m a dad of four. My wife Julie is much better at stuff than me. She is a yogi, musician, mom, and vegan chef & cookbook author. She makes amazing nut cheese. If you want to know more, the NY Times wrote a couple things about us:
http://bit.ly/otillonyt.
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The following video is taken from Joe Rogan Experience #1244 Colin O’Brady. Full version here https://www.youtube.com/watch?v=1Gtrg6R7b3w

Sports Nutritionist and Ultra-Running Magazine Columnist Sunny Blende, M.S. discusses fueling for ultra-endurance events..
Learn how to fuel for performance and avoid GI distress. Get nutrition tips to help you burn more fat for fuel, control your blood sugar, and avoid bonking..
You’ll also hear from Ryan Kaiser, 11th place finisher at Western States..
Learn about Generation UCAN’s revolutionary nutrition and how it’s changing the way ultra-endurance athletes fuel their training and races!
Learn more about UCAN at generationucan.com/ucanrun

After shortness of breath from climbing the stairs at home, Rich Roll, author of Finding Ultra, decided to completely change his lifestyle. Dropping 60 lbs in 6 months, this out-of-shape dad became an ultra-endurance athlete at 39. Following is a transcript of the video..
Rich Roll: Ultra-endurance sports didn’t just change me physically, they actually gave me a brand new life. Throughout my 30s, I was climbing the corporate ladder, very intent on achieving the traditional idea of the American dream. But deep down inside, I started to question this path that I was on..
For well over a decade, I really hadn’t been taking care of myself. I had become a junk food addict, I was 50 pounds overweight, kind of semi-depressed, and shortly before I turned 40, I was climbing up a simple flight of stairs to go to bed one evening, and I had to pause halfway. I was winded, I was out of breath, I had tightness in my chest, and it was a very specific moment in time in which I realized that not only that I needed to change my lifestyle habits but that I had the willingness that I truly wanted to..
I realized that vague ideas of eating better or working out a little bit or going to the gym weren’t really going to work for me. I needed something specific, something definitive. I’d played around with a bunch of different diets, to no avail, and I sort of attempted this experiment in plant-based eating as kind of the last thing that I hadn’t explored. And I didn’t have a big expectation that it would make a big difference, but within about seven to 10 days of eating nothing but plants, nothing with a mother, nothing with a face, I experienced this extraordinary thing, like I had this resurgence in vitality, my mental acuity improved, my sleep improved, I had this sense of well-being and energy that I hadn’t really felt since I was a teenager. And I didn’t really know what I was doing, but I knew in that moment that I was onto something..
And it started getting me thinking about human potential and my own potential, because if I could make such a simple, basic shift and experience such a dramatic result, where were there other untapped reservoirs of potential that I could explore? And that’s what got me interested, ultimately, in the world of ultra-endurance sports..
At the peak of training, I would say I was training about 25 hours a week, so it was really almost a second job, and at the time, I was still a practicing attorney, I have four kids, I’m busy doing a lot of things, and in order to make the time that was required to appropriately prepare for this race, I had to make some significant cuts and really look hard and fast at how I was spending my time on a day-to-day basis. I had to get rid of late-night television and sort of business meetings that could be pushed to a conference call or an email chain to free up the time that was required so I could show up at the starting line and know in my heart of hearts that I could complete this race..
I started training, which really connected me with myself in a very profound way, and to the surprise of myself and many other people, I ended up showing some prowess in this field and ended up competing at a very high level, specifically a race called Ultraman, which is a double Ironman distance triathlon. Over the course of three days, it completely circumnavigates the entire big island of Hawaii..
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One of my favourites so far. Making and Entry episode 2 updating on whats happening with the series. Would love some feedback in the comments..
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Invited Session “Ultra endurance exercise; physiological limitations and performance”.
Environmental Influences on Ultra-Endurance Athletes.
Cotter, J.D..
University Of Otago.
As if the extreme stress of ultra-endurance exercise, sometimes with severe sleep deprivation, isn’t enough of a challenge, such.
exercise is often performed in extreme environments (e.g., Marathon des Sables, Hawaii ironman, transcontinental polar expeditions)..
The importance of environmental influences on human performance and health is apparent from how readily they can cause.
impairment or termination of exercise; e.g., via bacteria-induced illness, hypoxia-induced pace reduction or acute mountain sickness,.
severe hypohydration from lack of water, or trench foot or hypothermia from excessive water. The increasingly popular.
ultra-endurance sport of open-water swimming, with races up to 25 km, may take place in water of 16°C through to 32°C and thereby.
cause high physiological and psychophysical strain and impair performance. While absolute performance is typically impaired by.
environmental stress, relative performance (placing) may be markedly improved for those who are prepared genetically, habitually or.
technologically – all of these being important but not always possible..
Most environments impose multiple stressors, which can have additive effects on human physiology, welfare and success, e.g., the.
Antarctic plateau, at 3000 m, imposes cold, mild hypoxia, and lack of water and food, which may act collectively to reduce muscle.
function. Both exercise and sleep deprivation can impair the regulatory systems that act against environmental stressors, such as.
thermoregulation against both heat and cold stress, but the functional effects are surprisingly small given the number of processes.
that are impacted on. An environmental influence, perhaps seldom considered, that has several marked effects on ultra-endurance.
athletes is gravity. Its muscle-damaging effects caused by prolonged eccentric exercise are intuitively recognisable, but also likely to.
be modest and self-limiting. The prolonged orthostatic stress of gravity may be less intuitive; it leads to lower-limb oedema and rapid.
expansion of plasma volume, by a surprisingly consistent and substantial 20-25% in many settings. Yet, orthostatic tolerance is.
greatly reduced because of diminished baroreflex sensitivity and hyperventilation-induced hypocapnia..
Thus, environmental influences are integral to ultra-endurance exercise, and may not all be obvious. They exert a wide variety of.
substantial effects that can impair performance or health in absolute terms, but also enhance the experience for those who are.
prepared.