Category: Trail Show Q&A

Posted on

Recover & Repair from the Holidays

hiking season

The Trail Show Salty Segment February 2020

The Question

Dear Salty, 

The holidays are over and winter is in full swing. I feel sluggish and tired, but spring is taunting and I know when it hits I will want to be ready to hit the trails. I know I need to just get out and exercise more, but what else can I do to repair my body so I’m ready to go?  

I know there are all kinds of cleanses but how do I decide which one and how do I know which supplements are just sawdust in a gelatin capsule? I don’t regret my choices. I had a great holiday season, but I know I’m a wee bit depleted. 

Thanks for all your wisdom…hope to see you in the colon cleanse aisle at Whole Foods.

Buckles

The Answer

Great question, Buckles, and good for you for getting a jump start on a healthy hiking season.  This is a great time to repair your body so you’re fully prepared when spring rolls around!

Safely Incorporate More Movement

Like you mentioned, getting back to regular movement is a great start. If you’ve been inactive for the winter, remember to start low and go slow with building up. This will help you avoid injuries that could derail your hiking season.

Focus on Whole Foods

The place to start with repairing your body from holiday overindulgence is getting back to a primarily whole foods diet. As a reminder, whole foods are things that don’t have an ingredient label, such as broccoli, fish, apple, etc. 

Rest & Repair the Body with a “Cleanse”

A “cleanse” can be a good reset for the body and helps some people to make a clear transition in their minds into a new phase where they’re prioritizing healthy habits. The basic idea is remove inflammatory foods so your body has a chance to divert resources to repairing your body. Reducing inflammatory foods is also fantastic for supporting a healthy microbiome, which is imperative for nutrient absorption and assimilation.

If you’re looking for a place to start, I’d suggest trying the AIP protocol or Whole30. These involve removing inflammatory foods, like alcohol, sugar, dairy, and grains for 30 days. If you really want to go for it, there are many benefits to fasting. To avoid having a really hard time, messing up your metabolism, and/or losing muscles, it’s imperative to choose the right type of fast for your body and to approach it in a smart way. This is particularly important if you have hormonal imbalances or adrenal issues. Read this post, do your research, and consider working with a practitioner who can safely guide you. 

Keep in mind, the focus of these cleanses is not restriction and rapid weight loss (though weight loss may occur). It’s about giving the body a reprieve from incoming stressors and allowing it to be repaired. But, you don’t have to be extreme, and actually I’d suggest you don’t because those approaches generally aren’t sustainable. 

Repair with the Right Supplements

It wouldn’t be a bad idea to get on a high quality multivitamin or greens power for a month or so to top off vitamin and mineral stores that have been depleted by overconsumption of nutrient poor food, stress, alcohol, and lack of sunlight. 

To avoid buying sawdust (or worse), I’d suggest going through a practitioner or online dispensary rather than purchasing the cheapest thing you find on Google or Amazon. To create a free account and receive 10% off professional grade supplements, you can use my online dispensary here. 

Speaking of vitamins, it wouldn’t be a bad idea to get on a high quality multi or greens power for a month or so to top of vitamin and mineral stores that have been depleted by over consumption of crappy food, stress, alcohol, and lack of sunlight. It also supports your microbiome which is the foundation of feeling good

Get More Sunlight

Another free tactic I’d highly recommend is that you start getting out in the sun. This will support your circadian rhythm which supports proper hormone production which supports immunity, digestion, and restful sleep. I’d say get out at least 3 times per day- morning, noon, and night-for a minimum of 10 min each time. This will also help with vitamin D synthesis which will help with a lot of things, including the sluggishness. If it’s not possible to get outside for sunlight where you live, consider red light therapy or full spectrum light therapy. 

Recover & Repair Recap

So, to recap, whole foods and exercise are the foundation. If you’re called to do a cleanse or fast, do it safely by doing your research first. Top off vitamin stores through a good multi and/or greens power. Support your gut with fermented food and soluble fiber. Finally, get outside for sunlight three times per day. 

Do these things and you’ll be ready to crush those miles once spring rolls around.

These tactics (and much more) are exactly what we cover in the online Adventure Ready course, where you learn how to go from winter mode to being completely physically prepared for hiking season. We cover nutrition, creating a training plan, how to optimize your gut health, upgrading your sleep so you perform and recover optimally, and how to manage your stress to keep your hormones functioning at their peak levels. 

Related Posts

How to recover from holiday overeating
TTS Q last january: how to recover from overeating

If you’d like to submit your own question for a future Trail Show Salty Segment, click here.

Posted on

Managing Tendinitis Naturally

hiking

The Trail Show Salty Segment April 2019

The Question

Dear Salty,

What diet or supplements would you recommend to help combat tendinitis?  I’ve been suffering from Achilles tendinitis for a couple of months now.  I’ve been in PT for 5 weeks. It seems I may have turned the corner, but I’m wondering if you can give me some specific foods or supplements that can help me continue to heal.  I have friends who swear by collagen and bone broth, but I haven’t tried these things. Anything you suggest for on the trail or at home would be great.

Thanks, Lemuel

The Answer

Great question, Lemuel, as this is something a lot of hikers struggle with. As a health and nutrition coach, I don’t diagnose, prescribe, or treat, but I can share what I’ve seen work for myself and others when it comes to tendinitis. Here are some ideas for how you can support your body in recovering more quickly.

What is tendinitis?

For anyone unfamiliar, tendinitis (also called tendonitis) is an inflammatory condition of the tendons. The tendons connect muscles to bones. Tendinitis is often caused by repetitive movements, injuries, or built up inflammation. It can affect people of all ages, sizes, and physical ability, and it’s quite painful. Inflamed tendons are more prone to stress, strain, and tears. Traditionally, treatment involves rest, ice/heat packs, PT, and anti-inflammatory medications.

How To Combat Tendinitis with Diet & Supplements

Follow an Anti-inflammatory Diet

Because tendinitis is an inflammatory condition, the first thing to implement, if you’re not already doing so, is an anti-inflammatory diet. Food can have a dramatic effect on inflammation levels, with some foods combating inflammation and others feeding the fire. This is something I talk about a lot with your trail diet.

An anti-inflammatory diet is one that’s heavy in plants, especially cruciferous veggies (like broccoli, cabbage, cauliflower, and kale). This is because plants tend to be high in antioxidants. Antioxidants combat oxidative stress and free radical damage, which are the primary drivers of inflammation. Vitamin C is an antioxidant found in high quantities in berries, and it helps rebuild collagen, a key component in tissues.

It’s also important to eat high-quality proteins sourced from grass-fed, pastured animals. This helps the body repair and rebuild damaged tissue. Aim for 4-6 ounces with each meal. Examples include cage-free eggs, grass-fed beef, and wild-caught fish. Fish are also a great choice because they contain anti-inflammatory omega-3 fatty acids.

Also aim to include a wide variety of herbs and spices, which are potent sources of anti-inflammatory compounds. Ginger and turmeric are great options.

On the other hand, inflammatory foods to avoid include alcohol, excess caffeine, sugar, processed foods, and hydrogenated oils.

Click here to download a FREE guide with the top 5 anti-inflammatory foods to eat daily.

Supplementation

It’s best to get your nutrients from whole foods, but if you want to supplement, consider the following.

  • Zinc: supports the immune system and tissue repair
  • Curcumin (found in turmeric): very effective anti-inflammatory properties
  • Fish Oil: contains high amounts of anti-inflammatory omega-3 fatty acids
  • Magnesium: supports muscle recovery and restful sleep
  • Bone broth: contains collagen, which helps form tissue in the body

That’s my A to your Q, Lemuel. Hope you heal up quickly and get #backonthetrail.

To learn more about how you can get your health completely dialed in for your upcoming adventures, click here to check out the online Adventure Ready course!

If you’d like to submit your own question for a future Trail Show Salty Segment, click here.

Posted on

Why All Electrolytes Aren’t Equal & How to Choose a Good One

thru hike

The Trail Show Salty Segment March 2019

**updated May 2021**

The Question

Dear Salty,

There are a LOT of electrolyte powders and pills out there and I’m not sure how to choose the best ones. I’m obviously going to stay away from high fructose corn syrup but aside from that, I know there are different kinds of salts and sweeteners in there. Are there specific things I should avoid and/or look for? Should I just scrap electrolytes and go with POD’s method of water and plain potato chips? Should I just lick the salt off my own skin? Do I even need electrolytes if my trail meals have salt in them? Please help this guy hydrate!

Saltlick

The Answer

This is a great question because Saltlick is right, there are SO MANY options out there, and it’s helpful to know what you’re paying for and whether you even need it. Being a frugal hiker who likes to keep things simple, I get it.

What is an electrolyte?

Let’s lay some groundwork and cover what an electrolyte is and what purpose it serves in the body.

Electrolytes are electrically charged minerals that help balance fluid pressure and maintain blood pH in the body. Proper nerve, heart, and muscle function depends on adequate amounts of electrolytes dissolved in the body’s fluids. These minerals can be lost from the body through sweat.

For optimal performance, it’s important to consume both water and electrolytes. A deficiency or imbalance of electrolytes can result in dehydration, fatigue, dizziness, nausea, cramps, and spasms.

Do I even need electrolytes?

Water and food are our primary sources of electrolytes, but depending on one’s diet, water source, and level of exertion, it may be necessary to supplement with exogenous electrolytes. In general, if your activity doesn’t involve much sweating or is less than an hour in duration, the electrolytes found in whole foods should be sufficient. During activity lasting longer than an hour and in extreme heat, electrolyte powders can be a great way to supplement.

And while I 100% support POD’s method of salt intake via potato chips, sodium is just one of the minerals you need to replace to keep your body functioning optimally. So, while you’re welcome to continue licking salt off your own skin, if you’re on a long distance hike, I’d encourage you to supplement with an electrolyte powder or pill.

How do I choose a good electrolyte supplement? Here’s what to look for & what to avoid.

If you’ve determined that you could benefit from electrolyte replacement, here’s what I’d look for:

A power that contains all of the electrolytes lost through sweat, is tasty, has a reasonable price per serving, and is convenient to use.

At minimum, all electrolyte powders should have the following electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Calcium (Ca++), and Magnesium (Mg+). According to the American Council on Exercise (ACE), “all electrolytes work together to maintain fluid balance in the body at rest and during physical activity, so be sure [to focus] on all electrolytes, rather than focusing on only one or two.” This is important because some outdoors people talk about taking supplements of one mineral (often sodium, potassium, or magnesium), when the body really requires all of the electrolytes. A good mix will have everything that it should and nothing that it doesn’t.

Ideally, an electrolyte mix contains the most bioavailable form of a mineral. Bioavailability refers to the amount of ingested material which is absorbed and available to the body. For example, the magnesium in the aspartate, citrate, lactate, and chloride forms is more bioavailable than magnesium oxide or sulfate.

Cost is also an important consideration. Based on my research, you should be able to find a quality electrolyte replacement for $0.35-0.60 per serving .

Taste and convenience of use (such as ones that dissolve easily and come in single serving packets), are also important considerations, especially for use in the back country.

What to Avoid in an Electrolyte Supplement

To reduce adverse reactions, an electrolyte mix should be absent of common allergens, such as soy, gluten, dairy, nuts, and artificial colors or sweeteners. Additionally, I would look out for unnecessary additives or fillers, like sugar, maltodextrin, or cornstarch. Some of these are linked to inflammation and gut dysbiosis, and some are just unnecessary in an electrolyte replacement.

Good Electrolyte Options

Based on a thorough meta-reviewed I performed for Treeline Review, my top choices considering the above information were Ultima Replenisher, Lyteshow, and Nuun. Though I haven’t tried it yet, LMNT also looks promising.

That’s my A to your Q, Saltlick. Drink up and be safe out there!

To learn more about how you can get your health completely dialed in for your upcoming adventures, click here to check out the online Adventure Ready course!

If you’d like to submit your own question, click here.

Posted on

Enhance Digestion & Recover from Overeating

oregon

The Trail Show Salty Segment January 2019 on supporting digestion

The Question

Dear Salty,

It’s that time again…when I go ahead and have that fourth piece of pie and then wake up feeling a little icky…but you know, hair of the dog is the best medicine so I have cookies and pie for breakfast too.

I know I can decide to eat fewer sweets, but I usually am really disciplined and enjoy eating these homemade treats that only appear once a year in my house. I avoid the store bought crap but don’t think twice about a homemade cobbler or almond holiday cookies made by my sister and niece.

This type of eating also mirrors what happens in town when I am on trail…I get into town and want to eat everything just because it is there. I feel like I generally eat a pretty healthy diet both at home and on trail. I am not going to not eat these treats once a year and at times when in trail towns, but I’m wondering if there are any foods I can eat before and/or after that will help regulate the sugar and help with digestion.

Thanks for your tips and thanks for not judging me!
Sea Ray

The Answer

Great question, Sea Ray.

Before I dive into the tips, I want to start with that last thing you said about not judging you. This is important. When I’m out with friends, hiking partners, anyone who knows what I do for a living, they often say ‘I know this isn’t Salty approved’, or ‘Don’t judge me’ before eating something they feel guilty about.

The thing is, I genuinely don’t care what you eat. It’s not that I don’t care about you as a person, but I’m not here to guilt anyone into eating one way or the other. If you want guidance, I’m happy to share my experience and knowledge on a topic in the hopes of helping you achieve your goals.

More importantly, you’re taking away your own power and personal responsibility. It’s up to you what you want to put in your body and how you want to feel.

But, truly, it’s not about rules and judgement. It’s about taking self responsibility and being comfortable with the consequences of your choices, regardless of what you decide.

No rules, only choices.

And whatever you decide, please don’t judge or criticize yourself either. Because honestly, that’s a waste of energy.

Ok, now that that’s out of the way, here’s an answer to your actual question.

Follow these diet and lifestyle tips to support digestion.

Stay Hydrated

Done beforehand, it will help you to not overeat quite as much. If you do overeat, staying hydrated the next day supports healthy digestion and metabolism, so you process the extra salt, sugar, and other less-than-ideal ingredients.

Take Digestive Bitters

Bitters are herbs that stimulate digestive juices, like stomach acid and bile. These include herbs like dandelion, burdock, gentian, milk thistle, motherwort, goldenseal and angelica.  Bitters break down food and assist in the absorption of nutrients.

Other bitter foods, like green olives and arugula do the same thing, so have these as an appetizer to stimulate digestion. Similarly, you could take a tablespoon of Apple Cider Vinegar to support stomach acid production and proper digestion. Low stomach acid is surprisingly common and can contribute to reflux, gas, and bloating.

Consider Digestive Enzymes

These are enzymes that help you process extra starch, fat, and protein. You produce these naturally, but often not in sufficient quantities. Join my online dispensary for 10% off professional-grade supplements.

Relax before you begin to eat

By taking a moment to see the food, breath in the aromas, and appreciate your food before you dig in, your body will actually digest food better. You’ll produce more enzymes, like amylase in your saliva, and more bile and pancreatic enzymes that break down food. This is part of the cephalic phase of digestion. It begins in your mind before you even take a bite.

Support liver function, elimination, and detoxification

A lot of people are tempted to starve themselves after a period of overeating, but that usually leads to rebound overeating later in the day (or week). Instead, think about giving your digestive system a rest.

Focus on nutrient-dense liquids, like broths, soups, and green smoothies. Eat simple whole food meals and prioritize fiber and protein. For now, steer clear of inflammatory foods like gluten, dairy, and processed oils.

Get Plenty of Sleep

This gives your whole system a rest. It will reduce inflammation and improve digestion. Additionally, proper sleep supports balanced hormones, like insulin and cortisol, so you don’t find yourself face first in the cookies again.

Move Your Body

The intention isn’t to burn off extra calories per say. It’s to stimulate lymph flow and sweat to help you move toxins out of your body. It also literally helps you move food through your digestive system faster through gravity and mechanical force.

Love Your Gut

Of course, it wouldn’t be a Trail Show podcast without me talking about gut health! Support your gut before and after a big meal by eating probiotic containing foods, like kimchi and sauerkraut, and prebiotic foods, like lots of veggies.

That’s my A to your Q, Sea Ray. Enjoy grandma’s pie and get back on track towards your goals by taking care of your body.

If you’re ready to go all in on your adventure dreams and optimize your health for an upcoming backpacking trip, join us in Adventure Ready!

If you’d like to submit your own question for a future Trail Show Salty Segment, click here.

Privacy Policy Proudly powered by WordPress