Did you know you could improve your performance by using salt and electrolytes? Joining me on the show today is Dr. Mike T. Nelson, a research-fueled nutrition and fitness educator. With his Ph.D. in Exercise Physiology, BA in Natural Science, and MS in Biomechanics, Dr. Mike spent a large portion of his life learning how the human body works, in particular, how to properly condition your body to burn fat and become the strongest and healthiest you can be.
We start the episode off with Dr. Mike sharing the why’s behind salt and what the effects of having salt in your diet can do for your recovery, while also understanding the different levels of sodium in your body. We then do a deep dive into the importance of maintaining fluid volume in order to sustain cardiac output. We talk all things cardiac drift, the effects of fluid and electrolytes on HRV, higher levels of salt intake and what to look out for, and more. Listen in to hear Dr. Mike break down what salt and electrolytes are, how they work, if they improve performance, and whether or not you should take them.
What You’ll Learn in This Episode:
- [02:30] An intro to Dr. Mike T. Nelson
- [04:25] Background on solvents and solutes
- [06:50] The why’s behind salt
- [08:30] The effects of sodium on recovery
- [09:45] Understanding the different levels of sodium
- [11:07] Variability between good days and bad days
- [12:40] Causes and severity of hyponatremia
- [15:00] The importance of maintaining fluid volume
- [16:10] Cardiac drift
- [17:01] What’s happening at the cellular level
- [18:09] Large exposure to acute differences
- [19:30] The effects of fluid and electrolytes on HRV
- [23:48] Higher levels of salt intake and what to look out for
- [26:05] Guidelines for general, generic dosages
- [30:00] Where to find Dr. Mike T. Nelson
James Cerbie: Let’s jump into the episode today with Dr. Mike T. Nelson. OK, there you go. We are live with the great, powerful, amazing Dr. Mike T. Nelson. Thank you so much for coming on board.
Dr. Mike T. Nelson: Thank you so much for having me. Really appreciate me being back on the show. Always fun to chat.
James Cerbie: Absolutely. It is always fun getting to connect. And so you’ve been on before, but if somebody tuned in, they don’t know who you are. How about we give them the quick elevator pitch? Who, who you are, what you do, all that fun jazz.
An Intro to Dr. Mike T. Nelson
Dr. Mike T. Nelson: Yeah. So I have a Ph.D. in exercise physiology. Looking more on the metabolism side, my PhD thesis was on heart rate variability and metabolic flexibility. I own extreme performance through that. I do the flex diet certification and the physiologic flexibility certification; do some online training for one of my clients. And then I’m Associate Professor to Carrick Institute and adjunct professor at Rocky Mountain University.
James Cerbie: Beautiful. That’s good practice.
Dr. Mike T. Nelson: I have and you can throw the random stuff in there, teach for our peer once in a while and I would say present at other conferences and stuff, but haven’t done too much of that the past two years.
James Cerbie: Yeah, I feel like you’re at the fitness world version of the most interesting man in the world.
Dr. Mike T. Nelson: Oh, well, thank you.
James Cerbie: You’re welcome. So you got your hands in so many different places. You’re involved and just like intertwined everywhere. But I just want to jump right in today. Yeah. So the topic today, we’re going to be talking salt and we’re going to be talking electrolytes. This is something that I’m seeing become more and more popular, more and more mainstream. More and more people are having conversations on this topic. Should I be putting a lot of salt in my food?
Should I be putting these electrolytes in my water once or twice a day? Right. Rob Wolff started his new I think it’s Elements. Right in his Element. That’s good, I like that. Yeah, that makes a lot of sense now. Yeah, his electrolyte light company, but I just don’t think many people actually understand. What’s it doing? Is there an advantage should I be doing this? What’s going on underneath the hood? And so I’ll just give a quick kind of background on basic gen chem 101 stuff here.
Background on Solvents and Solutes
Right. So they don’t have that background. What we’re really talking about here is you have a solvent and then you have a solute. And so water is the universal solvent. Water is a polar molecule. So oxygen is more electronegative. It pulls more electrons to it. So it holds the negative bias of a charge. And then hydrogen is the opposite. The electrons get pulled away from it. So it’s more positive. And so what that means, if I put anything into water that then has a charge, it will be pulled apart.
So as an example, sodium chloride, sodium is positively charged, fluoride is negatively charged. So the chloride is going to be attracted to the hydrogen and the sodium is going to be attracted to the oxygen on water. So water is the solvent and then salt would be the solute. And one of the things that’s really important that I’m sure is going to come up in this conversation is that solvent follows solute. If we think about a direction of flow solvent, we’ll follow solutes.
So if I have water and then I have like this mesh screen that things can pass through and I have a ton of salt on the other side, the salts, not what’s going to move the water is going to actually move towards the salt solvent will follow solute. Just a quick gen chem background for people because that’s going to be really pertinent for this conversation, Dr. Mike, that I like. I’m not perfect, but anything there, is that a good background?
Dr. Mike T. Nelson: Yeah, no. Perfect.
James Cerbie: OK, beautiful. So when we think about let’s just start salt, we’ll just go salt first and then we can kind of transition to electrolytes because electrolyte is a larger category. But you have gentlemanlike Stanford for a very long time who has been kind of preaching this salt, salt, salt like a ton of salt on your food, this high salt approach for people that really train and push it and get after it. And so I would love to unpack some of the why behind that.
What are some of the potential advantages? Why would somebody who’s training three, four or five, six times a week want to potentially do that? What is the salt doing in a particular? I think sometimes people don’t hear this whole salt gambit. They’re like, well, what about my blood pressure? Yeah, like everyone’s told me, if I have a lot of salt, my blood, I’m just going to make my arteries and heart go fresher.
There’s going to burst immediately. So kind of a broad intro there, but I’ll let you take it where you want, because I just would love to unpack a little bit of what’s going on and why is this potentially a thing that people listening may want to consider doing?
The Why’s Behind Salt
Dr. Mike T. Nelson: Yeah, I mean, I think the easiest sort of onramp is hydration related to heat and more extreme climates, because that’s how I kind of, I guess, started it. We’ve been down in Costa Rica, at our buddy, Dr. Ben House’s place. I remember the first time I went down there, that was before they had his place. And I don’t remember the last time I sweat that much in two weeks. It was crazy hot. And, you know, I had worked with athletes who had exercise in the heat and all that kind of stuff.
But it’s. It’s different when it’s your cells, because it’s easy, I think, to miss the ball, and I remember about like day four down there the first day and I’m going, man, why do I just feel like just complete ass? I don’t feel good at all. Like I should be recovered by now, having to be really trained that hard. And then I realized I’m like, oh God, I’m down here sweating my nutsack off all the time, that I probably need more salt in addition to the water I was drinking because I realized I was drinking a ton of water and I was just like whizzing all the time.
I’m like, oh, I’m probably not retaining any of the water. So exactly. To your conversation there, oh, I should probably add more salt. So I started just salting the piss out of all my food. I’m like, wow, I feel better. So then fast forward to the next couple of times we’re down there. It’d be interesting to see new people who had never been there before. You’d be like, hey, you should have more salt, like I’m fine, whatever, like two or three to like.
How do I feel so bad? My ankles are all swollen. They never swell. And so I was kind of like the salt pusher guy. I’m like, here, just have more salt. I like that. But salt, that’s bad. What are you doing? And sure enough, they would. And they’re like, oh, I feel so much better now. So I think especially in an extreme environment where you’re sweating a lot because now you’ve got a loss of sodium, you’ve got a loss of fluid that’s more profound.
You can kind of see bigger differences. Unfortunately, wasn’t till probably like three years ago, I kind of made the connection to, oh, maybe I need more sodium during other times. And that was around that time I talked to Rob and Louise and Tyler, the element guys. And I actually saw some of Stanford and stuff at the same time, too, like everyone’s talking about more and more salts and I’m like, weird. So I looked at it called clean eating of a client and just did a chronometer thing and did a rough back of the envelope.
Like, how much sodium do they get assuming they weren’t salt in their food or anything else? Because in my brain I thought, why would you not salt your food? So my assumption with most people I was working with was that they were all salt in their food. And that is probably not a big deal. So I do the back of the envelope calculation. I look and I’m like, wow, if you’re eating mostly like real food, Whole Foods, not stuff out of a can or a bag like you don’t really get that much sodium.
Understanding the Different Levels of Sodium
And if you’re not adding external salt to your food, you could actually have very low levels of sodium. Because I started asking my clients, I’m like, I know this is like a stupid question, but like, you salt your food, right? And like, half of them are like, no, that’s bad. I’m like, what? Oh, shit. And so then I started having them just add these salt to their food and they’re like, wow, I feel better and their performance would go up even recently like this happened again.
I client in I won’t say where she’s training for a boxing match and I’m asking her, I said, hey, you salt your food. Right, because her training volume was pretty high. She’s like, no, like no. Just add more salt to your food. And then I realized everyone started getting better. Then I’m like, OK, so if that works, I wonder how much higher can I go this past year, like little Elhanan packets have like a thousand milligrams of sodium in them.
So I said, OK, before I go to the gym, even in a normal environment where I’m not sweating a lot, I’m going to add one packet to a liter of water. Oh, gym performance was consistently better. It wasn’t like sometimes you have really good days and bad days, but there’s that variability between your good days and bad days. That’s true. This past year of not traveling, being at home, you can control a lot more variables.
I realized that the more fluid and sodium I had, like the days, were just much, much more consistent. I wouldn’t have liked one out of every session was just complete, utter dogshit for like, no reason I could figure out it’s almost like so simple. I think I am guilty of completely missing it and it does help. I’ve had people measure their blood pressure. No one has high blood pressure from it. Most of that is, you know, if you look at the research is people who are sensitive to sodium.
So, yes, if you’ve got stage three heart failure, a bag of chips is probably not going to be very good because of the sodium. And you just have a really hard time. All your systems to keep that in balance are just whacked. And you have pathology. Yes, you can see massive changes in sodium and water weight because of that in those people. But in a healthy person, if you’re the small minority who are sensitive to salt, which, again, you can measure by just doing your at home blood pressure to make sure you’re OK, then most people are going to be just fine because what we find is homeostasis wins again at some point in your body is going to try to.
Causes and Severity of Hyponatremia
Equalize those on the survival end of the spectrum. We know that if you go super low on sodium or you increase fluid levels so high in a short period of time that you can actually die from that. You can have hyponatremia, which just means that you’ve pissed out all of your sodium so far by drinking too much fluid. So paradoxically, maybe in theory you could take too much sodium and have an issue. But most of the time your issue is going to be you’re on the toilet trying to get rid of it.
James Cerbie: Got it. Got it. Absolutely. What we have, I think, established here from a bird’s eye view standpoint is that the primary benefit coming from the utilization of salt, electrolytes, et cetera, is that it’s going to allow us to hold on to more fluid volume, obviously hugely beneficial and high temperatures. But it also sounds like from just back of the napkin experiments that what’s going to end up happening is that you’re also potentially going to see improvements in more thermo neutral environments as well.
Dr. Mike T. Nelson: Yeah, that’s what I’ve seen also. And if we look at what might be going on, we know what the Rubick training, one of the things that happens relatively fast is you get an expansion in plasma volume. Right. So just the amount of fluid your body is pushing around. So if you go to the other end of the spectrum, everybody knows that dehydration, depending on what percentage you look at in general, is not so good for performance.
If you’re running, you could argue you could be maybe on the hairy edge where you’re a little bit dehydrated. You pick up a little bit of efficiency, but you’re kind of running with scissors at that point. So in general, dehydration can be bad for performance. Another side is you could take in more volume and expand your plasma volume within reason. You’re actually going to be able, better able to deliver oxygen, the tissue, better blood flow, and that’s actually going to help performance. Plasma volume actually goes up a little bit when you first start doing it.
The Importance of Maintaining Fluid Volume
James Cerbie: Yeah, I was going to say if we were going to unpack why the increase volume matters, we don’t have to go super into the weeds here. Right. But sweating and heat, if I’m going to use that as the example, because I think sometimes the extremes are a great place to have an example. So fluid loss and temperature is a major problem because if I start sweating out and start dropping my fluid volume, then you’re basically going to be decreasing preload.
So maybe decreasing the amount of blood that I can get back to the heart, which is then going to drop cardiac output, which means I’m not getting as much supply and whole body exercise. We can very confidently say that you’re going to be supply limited. So it’s like you’re just taking something that’s already going to be a limiter and you’re making it more of a limiter because cardiac output has to fall. If I drop fluid volume. So if I can maintain fluid volume or bump it higher now, I can increase cardiac output, I can increase supply.
And as you mentioned, maybe the thing we’re going to get from that is I can increase this in the O2 component, which is going to be enormously helpful for us from a performance standpoint.
Dr. Mike T. Nelson: Yup, and how this is related, if someone’s ever done exercise, especially cardiovascular exercise, where you kind of know what your normal heart rate is and you’re a little bit dehydrated, you’ll notice that your heart rate tends to spike up higher. Right, because cardiac output is, you know, the heart rate stroke volume. If I’m trying to hold that cardiac output, I’m trying to hold that level of performance, which has a bunch of different things. And my stroke volume is going down. My heart rate has to go up to try to make up for that difference.
James Cerbie: Yeah, that’s just the cardiac drift, something that you’ll see in long term aerobic exercise. Because as you mentioned, as you start losing fluid volume, stroke volume has to decrease. And so your only option to try to maintain cardiac output is to start jacking up my heart rate. But I can only take a heart rate so high it’s going to hit a very poor strategy. And so I think that’s kind of a good background here in terms of the salt, the electrolytes, what are they doing?
Why do they matter? Why are they potentially advantageous to you and your performance? One of the things I thought about I’d be curious, get your input on this if we want to think about what’s going on at the cellular level. So we talk about how this fluid volume continually help us with supply, get more oxygen to tissues, et cetera. Do you think you will potentially see changes at the cellular level in terms of the amount of fluid and or nutrients that are going to be brought into the cell by having higher salt, more electrolytes, and higher fluid volume?
Dr. Mike T. Nelson: I’d be interested in your opinion on this, but I think you could make an argument that probably right now, whether that would stay long term because of the other adaptations, you would have to do that I’m not sure. But by changing some of the local pressure gradients if they stay changed, which I think that part might be debatable, I would say that you would expect an increase in performance. Would your thoughts be on that?
Large Exposures to Acute Differences
James Cerbie: Yeah, I think acutely. Right. It would make sense to see these changes in terms of maybe increased cell volume, like you’re getting more into the cell acutely, chronically, like you said, homeostasis always wins. So there’ll be some type of long term adjustment, but acutely around the training window, maybe large exposure to acute differences can give us a significant improvement over time. Right. And so that’s the way I think about it. I mean, because if you think about how the cell is going to regulate this Osmolarity conversation, like it regulates that pretty tightly, but has to or it’s dead.
It has to cause death, right? Yeah. So, like, acutely, we’re going to see a swing away from homeostasis. And potentially if we do that a bunch in small doses over time, we’re going to get a performance improvement from it, like the cell will eventually regulate that back down if it’s a chronic exposure type thing. If you have guys like Gilbert Lang who have hypothesized that the sodium potassium pump doesn’t exist. I think that’s probably a little extreme.
I think that there is ample evidence that it exists. Like my only thought there is that potentially. It’s an intensity based conversation, right, if you think of it as kind of a dimmer switch light, like maybe it’s not doing everything we think it’s doing, but it’s definitely there, like it’s definitely playing a primary role. Like, I’m pretty sure that the structure has been isolated. Like we know the actual protein composition of the sodium potassium pump we were talking about, like the cell fluid volume.
We talked about how acutely we could see that making a difference and then if you stack up acute exposure over time, that could potentially lead to a beneficial physiologic change in outcome for those.
The Effects of Fluid and Electrolytes on HRV
Dr. Mike T. Nelson: That might be interesting, too, is that what I’ve noticed is HRV scores tend to be a little bit better, too. I think just providing your body more fluid and electrolytes probably reduces overall stress. And just I hate to use the word work on the system, possibly too.
James Cerbie: Interesting. So you’re saying that when you have clients that start using higher salt or electrolytes, you’re noticing better HRV ratings, better recovery for them on a day by day, week by week basis?
Dr. Mike T. Nelson: That’s what it seems to be. Again, it’s anecdotal. The theory there would be maybe you’re just spending less resources, less stress, because you’ve got all the the fluids and everything else your body potentially needs. But this is one thing I’ve noticed so far.
James Cerbie: Yeah. Because potentially what I could see there is by having the extra fluid volume on board, you’re going to have less of a systemic deviation from homeostasis. Right. So you get a smaller total, what is globally called the stress response. A lot of things are happening there. They’re receptors, kema receptors, all that fun. But if I’m getting smaller like if you think of a like a straight line, I’m getting a smaller deviation away from that line, then less, let’s call it work is required to bring me back to homeostasis.
So hypothetically, in a whiteboard world, I can totally get on board the fact that, yeah, that would make sense for improved recovery.
Dr. Mike T. Nelson: Now, the hard part is it’s a little tricky to test because people may hear this and they’d be like, oh, so I could do my HRV in the morning and then add a bunch of sodium to a liter of fluid, drink that and then go measure my HRV again, which actually I’ve done that a couple of times. And many times you will see your HRV go up. Like when I was traveling, I did that by running from sixty five to 80 on the scale.
So much more parasympathetic resting heart rate dropped by about four beats per minute. But again, to your point, that’s an acute response, probably from just the massive amount of fluid coming in. That doesn’t necessarily mean that, oh, you’re much more recovered now. It’s like pushing you a little bit more on the parasympathetic side. And I think my buddy, Dr. James, others just published some work on that to where you drink a bunch of fluid and then measure HRV.
It’s going to change because primarily of those fluid responses and a little bit of stretching the vessel. And your body has to accommodate that amount of fluid right away because otherwise we’d be in a world of hurt if we could accomplish that.
James Cerbie: Yeah, that’s right. And think about that. But now that makes a lot of sense to me. So far, we have established that one using the extra salt and electrolytes, either salt in your food, putting electrolytes in your water, is having a beneficial outcome by increasing fluid load, fluid balance, whatever you want to call it. Right. Like, I just have more fluid. I’m holding on to more water. By holding on to more water than we seem to be getting this kind of spoke, we affect beneficial outcomes.
Included like improved acute performance, potentially improved recovery, all the different options that come simply from salt, because as we talked about beginning the episode, the solvent water is going to follow the solid salt. So if I have more salt in my system, I will hold on to more water. And then potentially maybe at the cellular level, you’re seeing changes, the ability to get more fluid and things into the cell. Who knows, maybe I could buy it acutely, but they seem to be all beneficial, positive outcomes.
Can you think of a reason and we already touched on this a little bit, are salt sensitive folks obviously a totally different conversation? If you already have high blood pressure, probably talk to your doctor. One hundred percent talk to your doctor. Right. But we’re thinking a healthy population. Can you think of reasons not to kind of increase that salt dosage or to put some electrolytes in your water?
Higher Levels of Salt Intake and What to Look Out For
Dr. Mike T. Nelson: The only thing I’ve come up with is, again, I would measure your blood pressure if you want to be extra careful just to make sure you’re not one of those salt sensitive people. I got from my buddy Luke. So most people, even in fitness, never measure their blood pressure other than once every five years, especially if you’re a dude when you go to your doctor. And that’s probably not the most accurate measure for various reasons. And either I don’t get you in the ballpark, but you should be measuring blood pressure anyway.
Get a cheap run off of Amazon. That’s, what, 60 bucks or something? You don’t even have to know the scale to do it anymore. More outside of that, the only thing that I have that is really theoretical is at some point your body is going to be more used to the level of fluid and the level of electrolytes played around with this a little bit where I’ve then all of a sudden just drastically dropped my input of fluid and salt.
And that does appear to be a little bit more of a stressor. Again, I’ve only done this just a couple of times. And again, it could be purely anecdotal. It could have been something else going on. Rimbunan hit, who knows? The major has changed a little bit and I’ve just felt kind of more crappy than I would expect. But again, maybe that’s just because I’m used to a little bit higher level of baseline and now I notice more of a drop or before when I was much more kind of haphazard with it, I didn’t notice as much difference.
But again, my performance there was also more variable. So maybe there’s something to that. But again, that would probably only apply if it is a real thing to someone who would then all of a sudden not have control over that for whatever reason. Maybe at some point you cycle it a little bit where you go down to lower levels and then kind of go back up again. Kind of like an eustress distress type model. Yeah. No, no, no.
James Cerbie: Very interesting, so I think the next place to go here and we can kind of wrap this up with this, if we’re going to think just general generic dosages, someone looks like, OK, I haven’t been doing this, I want to do it. Do you have rough guideline recommendations in terms like how much extra salt? Should they be consuming or how much salt should they be consuming on a daily basis? Because we’ve got to remember, like we’re talking to a population here that trains, right?
We’re not talking to people that go to the gym maybe two times a week and they don’t work out. Like if you’re listening to this, you probably get after it four to six days a week. So you’re slightly different conversation than the general population. Right. So for our people, if we had some guidelines like this is probably how much salt you need to be consuming on a day to day basis to help get the beneficial outcomes we’ve been discussing.
Guidelines for General, Generic Dosages
Dr. Mike T. Nelson: Yeah, I tell people, just buy a good quality sea salt, I use like redmen, but there’s other good quality systems and just salt in your food to taste right. At some point we’ve all done this right. All of a sudden the cap explodes off the salt shaker and you put way too much salt on. It just tastes horrible, but you add some other taste. So I’d say start salt in your food and then just increase your water intake by the same amount.
Not necessarily at the same time. See where you get with that. At some point you’re just kind of using taste to regulate it a little bit. I don’t get people who use half a teaspoon and then use a quarter to just put some salt on your food and see how it tastes and it tastes better. You’re probably moving in the right direction. Outside of that, I have used the element Packard’s, which is about a thousand milligrams of sodium.
I’ll put that in my little container here, which is just the one leader container. And my sort of rule of thumb for myself and clients is tried to drink all of that before your training session. So if you’re training, let’s say, noon, try to drink all of that before noon. Let’s say you get up at six in the morning. So you’ve got one of your markers done in addition to salting your food. After that, if you’re training in very humid environments or you’re sweating a lot during training, I would have him repeat that again during training.
And if you’re really sweating a lot like it’s been pretty hot and humid in Minnesota lately, I’ll have them do the same thing again after training. That’s kind of the recommendation I have right now, unless you get into very complicated stuff with looking at exercises longer than an hour in extreme environments and all that kind of just.
James Cerbie: Just normal general, thermo natural. I work out at the gym that has air conditioning and it’s not ridiculous at all. That’s perfect.
I will say, though, I think the lemon lime flavor from Element I’ve had is delicious.
Dr. Mike T. Nelson: It tastes great.
James Cerbie: It is delicious. So I will say the element does come at a higher price point. It is more expensive per serving. So if you don’t want to pony up for that, then I just use one of these Cineplex revive electrolytes. Oh nice. You get one hundred servings. Yes, I just have two scoops of that in my big mason jar in the morning and then I go left at noon.
So I essentially just do exactly what you guys do. You said, yeah. And it works great.
I love it. I have noticed a difference subjectively in terms of just how I feel from a performance standpoint and a recovery standpoint. I like doing it versus not doing it. I subjectively notice an improvement. Yeah, the biggest take it.
Dr. Mike T. Nelson: Yeah, I mean, the biggest improvement I noticed is that there’s more consistency and I’ve noticed that my energy output just feels more consistent for longer during the session. Yeah, sometimes I’d have sessions that would start great. And then there’s like 20 minutes into it just kind of peter out more and do a feeling. But I feel like it’s more muscular generated, like I did work, not like I was kind of limited. Like if you ever exercise when you’re kind of dehydrated or you’re super stressed, you know, you could probably do more.
James Cerbie: But you just feel like it’s just not there yet. The brain is just shutting that down from the get go. Yeah. No, you’re not doing this right.
Dr. Mike T. Nelson: You just feel like I left the parking brake on today.
James Cerbie: We’re going to safeguard ourselves.
Well, like the technological problems aside. Yeah. It’s always a pleasure to get to connect. I wish we could talk longer, actually, at the jump onto another call. Worry about it here in the back end. But thank you so much for coming on. Chat and electrolyte goodness with us. For anybody listening who wants to go find you, where is the best place for them to go? Go find Dr. Mike T.
Where to Find Dr. Mike T. Nelson
Dr. Mike T. Nelson: Sure. This place is probably the website, which is through flexdiet.com.
flexdiet.com. You can join the waitlist. I’ll put you on the newsletter and then I am putting out more stuff on Instagram now so you can find me on Instagram, which is just @drmiketnelson.
James Cerbie: Beautiful. All right, everybody, go check out Dr. Mike. My team will be sure to put all that in the show notes as well, so it can be easy for you to find it.
Links:
- Explore Dr. Mike’s website here: https://miketnelson.com/tag/flex-diet/
- Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/
- Explore our free Performance Nutrition Manual here: https://bit.ly/34x0jKk
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