Remembering Kevin Moore

The LLVLC Show (Episode 642): Ultramarathon Runner Timothy Olson Thrives On A Low-Carb Diet


NOTICE OF DISCLOSURE: http://cmp.ly/3

Before we get into today’s main interview, I wanted to share about an exciting new research endeavor that YOU should be a part of. It’s called The American Gut Project and it’s the world’s LARGEST open-source, community driven effort to characterize the microbial diversity of the American public. In a brief conversation with me at the beginning of today’s episode, Human Food Project Founder Jeff Leach shares about why it’s important to learn more about the microbes in your gut, his desire for a wide diversity in stool samples from Paleo, low-carbers, vegans and even SAD diet eaters, the need to raise $400,000 to pay for the expenses of conducing this research and the differences that will be seen between gut biota with people in various places around the world. This is a critically important project that I sincerely hope all of “The Livin’ La Vida Low-Carb Show” podcast listeners will participate in, so CLICK HERE to join me and Christine in finding out what’s in your gut!

Listen to Jeff Leach talk about his research project:

  • People now know microbes in your body are important
  • Shifting around of bacteria in your gut impact health
  • First time U.S. citizens can be part of research
  • You can easily have your stool tested for bacteria
  • They want a diverse group of people to participate
  • What they’re most interested in is what your diet is
  • Do vegans/vegetarians have different than low-carbers?
  • What about people in different parts of the world?
  • Trying to find the optimal diet for best microbiome
  • Christine and I have already signed up for doing this
  • This test used to cost thousands of dollars to do
  • The money raised goes to pay for expendables in project
  • The lab report from traditional sources “means nothing”
  • What makes this study powerful is collective data
  • 30 of the top microbiome researchers are on this project
  • The data provided about lifestyle issues makes it unique
  • You’ll get a printout about how you compare to others
  • The Paleo/low-carb community will be “very interesting”
  • Sign up no later than Saturday, February 2, 2013
  • Help them reach their goal of $400,000 raised

    In Episode 642 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore,” we are pleased to tell you about an ultramarathon runner and low-carb endurance athlete named Timothy Allen Olson. We’ve often heard within the context of endurance athletics that you must be consuming copious amounts of carbohydrates in your diet in order to adequately fuel your performance. But what would happen if an athlete decided to shift his training from being a sugar-burner to a fat-burner using ketones for fuel instead? That’s what Timothy Allen Oson from the “Sole To Soul Rhythm” blog decided to put to the test after experiencing stomach pain during his races.

    After coming in a disappointing sixth place in the 2011 Western States 100-mile Endurance Run when he went through an excruciating stretch of running that had him stop to go to the bathroom over 20 times towards the end of the race, Tim knew he needed to make a change in his training diet. So he not only cut out the gluten from his meals, but also most of the carbohydrates which helped him experience some remarkable improvements in the stomach pain as well as in how he felt during his training. When the 2012 Western States 100 rolled around in June 2012, Tim was ready to take on this challenge of running such a long race in a mostly-ketogenic state. What happened? Well, Tim not only came in first place to win the race, but he did it in a record time of 14:46:44–21 minutes faster than the previous course best!

    Watch this video of Tim Olson’s 2012 Western States 100 win:


    Listen in as Tim and I talk about how he has always had a passion for running, the interest he got in learning more about nutritional performance due to his own physical challenges, why “carb-loading” is still so popular amongst his fellow endurance athletes, why he chooses to eat a high-fat, low-carb diet to be in a ketogenic state, his historic win at the 2012 Western States 100 ultramarathon, how a late-race challenge from one of his fellow competitors pushed him to finish strong, what he did to avoid “bonking” during the race, his new sponsors giving him the freedom to race in places like New Zealand in 2013 and so much more. You’ve probably heard about this ketogenic diet marathon runner before. Now hear directly from the man himself in his own words in today’s interview.

    Listen to Tim Olson discuss low-carb diets and endurance athletics:

  • He’s been running his entire life since being a kid
  • He always loved being connected with nature
  • Ran in high school, but stopped while in college
  • Started coaching track and fell back in love with it
  • When he moved to Oregon, caught fire with running again
  • Had never heard of ultra-running, thought was “bizarre”
  • Next thing he knew, 100-mile races were what he did
  • Through longer runs, he wanted to understand his body
  • How he watched all the carbo-loading other did pre-race
  • His favorite meal before a race was pizza and beer
  • But his stomach would “feel like crap” doing this
  • This led him to seek out ways to do things better
  • Visited farmer’s markets, eating organic, local venison
  • He had GI issues from eating grains and gut irritants
  • He went to bathroom 20 times in 2011 Western States 100
  • He had gone gluten-free but it just wasn’t enough
  • His wife has rheumatoid arthritis and cut the gluten
  • Cutting gluten “didn’t solve anything,” led to low-carb
  • He still eats fruit and strategic sweet potatoes
  • It’s a learning process but he’s discovering his body
  • This is a “trial by error” to see what works for him
  • The highlight is “having a stomach that cooperates”
  • Why marathon runners want to “carb up” before a race
  • He’s found the wheat products cause inflammation
  • It causes him pain and he can’t recover quickly enough
  • It’s been burned in people minds to eat carbohydrates
  • Experimenting with the diet is a fun part of learning
  • People just like “feeling full” eating carbs
  • He likes “listening to my body” and responding to it
  • If you want to feel full, then fat’s where it’s at
  • People have been scared away from fat for health
  • Now people are trying lots of different things
  • There’s a lot more knowledge out there today than before
  • Paleo is helping people like Dr. Terry Wahls with MS
  • What changes he made in winning 2012 Western States 100
  • He was advised to cut out all carbs and add in more fat
  • It was interesting what he was saying and he examined
  • He attempted to make it his own fitting his lifestyle
  • Utilizing the fat metabolism more than packing goo
  • He’s trying to train his body to best use fat for fuel
  • Most racers eat 300-400 calories in gels per hour in a race
  • He limits to no more than 100 calories per hour of goo
  • The night before the Western States 100 he had sweet potato
  • Other than a couple pieces of fruit, he’s not carbing
  • Avoiding the carbohydrate crash is the biggest goal
  • When you use carbohydrates as fuel, it’s ~2,000 calories
  • Fat-adapted burners tap into 40,000+ calories of energy
  • It’s difficult to “feel low” but then push through it
  • When you get past that feeling, you get energy rush
  • People too often give in to the goo, excess hydration
  • The worst part of the Western States 100 race in 2012
  • He had “a really, really fun day” running that race
  • Early on in the race around mile 20 he had “low patch”
  • He tries to keep a positive outlook for “strength”
  • He doesn’t beat himself up over things and lives life
  • He went a few hours not eating anything during race
  • But it ended up helping him in a way and “relaxed” a bit
  • He was catching people and “rested up” during the race
  • By mile 60 he felt stronger and got pushed at mile 70
  • Seeing that runner pass him motivated him to push to end
  • He “really dug deep” and “everything fell into place”
  • He kept feeling stronger from body metabolizing well
  • He got course record and fastest split ever at the end
  • It was “a very special day” validating the changes made
  • How ultra-running is “not as cut-throat” as other sports
  • There’s lots of respect for each other amongst athletes
  • His new sponsor North Face will enable him to travel
  • He’s going to New Zealand in March and then in Europe
  • There are running friends all over the world now
  • His newborn son born in 2012, coming to New Zealand
  • Trail running definitely “brings out the primal in you”
  • It turns into survival mode looking for water, food
  • During the winter, snow makes a great hydration source
  • A lot of runners have backpacks, but he keeps it simple
  • He loves having a hazelnut chocolate spread to fuel
  • It’s good to get out in nature away from technology
  • Kids need to know they don’t need a playground to play
  • Just because it’s winter doesn’t mean you do nothing
  • My interview with Erwan Le Corre in Episode 484
  • They have one day a week when they put down the devices
  • He spends 8-9 hours running in the woods regularly
  • People become “really addicted” to the technology
  • What his typical low-carb diet is in a non-race week
  • He enjoys a cup of green tea to start the day before run
  • Sometimes he’ll have a hazelnut or almond nut butter
  • After his run, he’ll drink a green smoothie with fruit
  • For lunch, he uses cabbage leaf to make a “sandwich”
  • Throws some chicken and veggies for a nice wrap
  • He’ll snack on kale “all the time” and loves eating it
  • He got a dehydrator in 2012 and makes lots of kale chips
  • He’ll mix it with red peppers, cashews, tumeric, salt
  • He’s a big fan of curry and makes that for dinner
  • Onions, zucchini, broccoli, cauliflower are the base
  • He skips rice and includes veggies to “soak up” sauce
  • His “exploration” into making a low-carb taco shell
  • Currently he’s in a lot of “base-building” of running
  • He’s doing “slogs” just “wandering in the wilderness”
  • What his post-race meals looked like afterwards
  • He went out to celebrate post-race to begin recovery
  • Sweet potato chips and chocolate are indulgences for him
  • After 2012 Western States 100 he had “a big omelet”
  • He enjoyed some sushi when he got back home from race
  • Whether his caloric intake goes up post-race
  • He tries to start moving his legs again day after race
  • His wife makes sure to get him to go shopping with him
  • He is a huge fan of going to the sauna to detox
  • After a race, he feels disgusting drinking Coke
  • It can take up to a month to get back after a big race
  • He can get back into normal running after a week
  • 100-mile races are the hardest ones to recover from
  • He takes Vitamin D and herbs to help him recover well
  • You need inflammation to heal, but getting it down helps
  • Learning how to recover is an important thing to do


    NOTICE OF DISCLOSURE: http://cmp.ly/3

    There are four ways you can listen to Episode 642:

    1. Listen at the iTunes page for the podcast:

    2. Listen and comment about the show at the official web site for the podcast:

    3. Download the MP3 file of Episode 642 [59:21]:

    4. Listen on the Stitcher app–NO DOWNLOADING!

    THANK YOU SO MUCH FOR FINANCIALLY SUPPORTING THIS PODCAST! Brand new interview guests are being lined up for your listening enjoyment and I can’t wait for you to hear them share about what a healthy lifestyle change looks like! Your continued financial support and faithfulness to listening is essential to keeping this podcast alive and well and we THANK YOU so very much for your support! If these podcast interviews on Mondays, Tuesdays and Wednesdays from the most provocative and thought-provoking diet, fitness, and health experts have helped you in any way, then won’t you consider helping us out by clicking on the DONATE button below:

    We love making these exclusive health interviews featuring the world’s top nutrition and fitness experts available to you at no charge so that the positive low-carb message can get out there to the people who need to hear it the most. Your generous donations of any amount or using our Amazon.com link to make your purchases are greatly appreciated to continue the education in the months and years to come. As we navigate through the year 2013 to find the best guests for your listening pleasure, your support is so incredibly important to keep this going.

    How did you like what you heard from Timothy Allen Olson and his low-carb running adventures? Express your opinions about it in the show notes section of Episode 642. Keep up with what’s happening with Tim at his “Sole To Soul Rhythm” blog. Coming up next week we’ll have three fabulous interviews with a UK low-carb health promoter, an Australian chiropractor and the most recognizable name in the world of primal living. On Monday, obesity expert Zoe Harcombe will be back (listen to my previous interview with her in Episode 427) to share about her exciting new book Why Do You Overeat? When All You Want Is To Be Slim. Then on Tuesday, an Adelaide-based chiropractor in Australia named Dr. Brett Hill (who co-hosts an amazing podcast called “The Wellness Guys”) will share about the healthy living principles he wrote about in his book How to Eat an Elephant: Simple solutions for lifelong energy and vitality. Then on Wednesday, the big daddy of primal living Mark Sisson gives us a fabulous one-hour peek inside of his hot-off-the-presses new book The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness (read my review of this book). We’re locked and loaded with a great line-up of interviews for you to enjoy all next week!

    After a two-month absence, we’re back this week with Episode 34 of the “Ask The Low-Carb Experts” podcast. One of the biggest criticisms of the low-carb diet over the years is that it sacrifices choosing the best quality foods in favor of the simple process of cutting carbohydrates. But in 2013, that’s not the reality of what most of us low-carbers are actually doing. The challenge that we face as carb-conscious consumers is in balancing our desire to control the amount of carbohydrates we consume with the need to obtain the most nutrition out of the foods we eat. That’s where our guest experts Dr. Jayson and Mira Calton come into play. In 2013, they’re back with a brand new book releasing on February 26th entitled Rich Food Poor Food: The Ultimate Grocery Purchasing System (GPS) that serves as a virtual guide for how to go shopping without getting confused by slick marketing by food companies. Start getting me your questions NOW regarding the importance of food quality on a low-carb diet for me to ask Dr. Jayson and Mira Calton by e-mailing them to AskTheLowCarbExperts@gmail.com no later than 3PM ET on the day the podcast airs. You can also ask your question LIVE on my show by calling (712) 432-0900 or Skype the show for FREE by calling the username freeconferencing.7124320900. Whether you call or Skype, be sure to use the access code 848908. Listen LIVE and leave us a review at iTunes if you like what you hear. This is your chance to interact with the best nutritional health experts in the world, so don’t be bashful. We’re glad to be back and look forward to sharing a brand new episode of “Ask The Low-Carb Experts” with you this week.

    If you have something to share about what you heard on “The Livin’ La Vida Low-Carb Show,” then drop us an e-mail at our dedicated podcast e-mail address–LLVLCShow@gmail.com. We’d love to hear from you about what you think about the show, interview guest suggestions, show topics, and anything else you want to share! I LOVE hearing from my listeners, so share what’s on your mind. And we’d so appreciate it if you left us a review for the podcast on iTunes–just CLICK HERE and leave us a few sentences about what impact the podcast has made on your life.

    • bjjcaveman

      Great show!

    • Danny Albers

      Great interview confirming two things about Timothy, for his sport not keto but definately a fat burner eating far less carby then most runners, likely far less carbs then most eat during a 26 mile marathon. You cannot do that if not burning fat!

      And that Timothy is a helluva guy!