Welcome back to the Gnar Stool Podcast! In this episode, hosts Shannon O'Grady and John Perry dive into the fascinating world of glutathione, altitude physiology, and heat adaptation with special guest Beverly Albert, a sports scientist and PhD student researcher.
Glutathione: The Buzzword of the Moment
John kicks off the episode by sharing his recent experience with glutathione nasal spray, a trendy delivery method for this powerful antioxidant. While Shannon provides a brief overview of glutathione's role in the body, she emphasizes that oral supplementation has not been shown to be effective. Intranasal delivery, however, may bypass the digestive tract, potentially offering benefits. Beverly adds that while there is limited research on nasal glutathione, a study on its safety in individuals with Parkinson's disease suggests it is tolerable.
John humorously reflects on his history of trying various substances without fully understanding their contents, while Shannon playfully critiques his marketing-savvy approach to health trends.
The Science of Altitude and Acclimatization
As the conversation shifts to altitude physiology, Beverly shares her journey into the field, sparked by her early experiences with weight training and a passion for understanding how the body adapts to environmental stressors. She explains that when we ascend to higher altitudes, the pressure decreases, making it harder for our bodies to absorb oxygen. This leads to increased heart rates and heavier breathing as our bodies work to adapt.
Beverly elaborates on the physiological changes that occur during acclimatization, including the production of more red blood cells to improve oxygen transport. She also highlights the importance of hydration and iron levels, particularly for endurance athletes, as these factors can significantly impact performance at altitude.
Heat Adaptation: The Overlap with Altitude
The discussion then transitions to heat adaptation, where Beverly explains the role of heat shock proteins in building resilience against environmental stressors. These proteins help the body respond more efficiently to heat, allowing for better cooling mechanisms and improved performance in subsequent heat exposure.
Interestingly, Beverly notes that heat shock proteins are also produced at altitude, suggesting a potential crossover in adaptations. This leads to a discussion about the benefits of training in heat for athletes preparing for high-altitude events.
Practical Tips for Athletes
Throughout the episode, Beverly shares practical advice for athletes looking to optimize their training in both heat and altitude. Here are some key takeaways:
- Train in Heat: Incorporate low-intensity, sustained training in hot conditions to promote adaptations. Aim for temperatures between 95 and 105 degrees Fahrenheit for optimal benefits.
- Hydration is Key: Ensure adequate hydration, especially when training in heat. Monitor your body's response and adjust your fluid intake accordingly.
- Consider Iron Levels: For endurance athletes, particularly females and those on restrictive diets, regular testing of iron levels is crucial to avoid deficiencies that can hinder performance.
- Embrace Acclimatization: Spend time at higher altitudes to allow your body to adapt. This can include sleeping in altitude tents or hiking in mountainous areas.
- Listen to Your Body: Pay attention to how your body responds to training in different environments. Adjust your training intensity and hydration strategies based on your experiences.
Conclusion
This episode of the Gnar Stool Podcast offers a wealth of information on the intersection of glutathione, altitude physiology, and heat adaptation. With insights from Beverly Albert, listeners gain a deeper understanding of how their bodies respond to environmental stressors and how to optimize their training for peak performance.
Stay tuned for more episodes where we continue to explore the science behind health and fitness!
