Replenish those electrolytes! It's probably a phrase we've all heard at some point, and maybe even used ourselves. But what do electrolytes actually do? And why are they so important, particularly with ketogenic nutrition? Eric has some sciency answers for us today.
The effect of electrolytes on the keto flu.
How electrolytes are supercharged to move fluids.
Our body is full of...solvents?
Can you drink too much water?
What role does astaxanthin play in cellular health?
If our cells are the hip new club, what acts as the bouncers?
How the color of your pee tells all.
Eric shares his upcoming electrolyte experiment.
And the importance of sodium on keto.
Really, everything comes down to cellular health, and particularly cellular membrane health. Eric does have an easy way to improve BOTH. Go to bioStak.com and treat your cells right.
And as always, if you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at firstname.lastname@example.org, or submit a question on www.lifeinketosispodcast.com.
And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching
Eric: 00:00 If you don't have a good membrane, what's going to come in and come out? Your cell is going to live good or it's going to die.
Chad: 00:09 I, I, I'll, I'll tell you what, I have a good membrane, but you're going to have to take my word for it. I'm not going to show you my membrane. They say a journey begins in a single step or in my case, one less piece of bread. My name is Chad and I'm a seeker. I have sought out an expert in the field of nutrition and fitness. Who I hoped would help me feel better. They call them the biohacker, but I call him Eric. I hope you'll join me in a path that leads you and I to optimal fitness, the body and the mind as we live our life in ketosis. This is the life and Ketosis podcast, a biohackers guide to optimal body performance.
Chad: 01:01 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with a man that can get me there. My mentor and cohost, he is the science to my regular guy. The extreme testing to my, I'll take your word for it, the biohacker himself, Mr Eric Bischof. Somewhere along this journey of ours I realized that feeling better is really one part physical and one part mental and both are needed to achieve the optimal state of being what I call keto, happiness or ketosiness. And today we're talking about the elusive electrolyte.. I'm going to, I'll get into why I say allusive here in just a minute. And I'm assuming a lot of people that are listening as they hear the word electrolyte, you know, one or two things probably comes to mind and we're going to talk about that as well. But I think as a majority, Eric, most of us don't know a thing about electrolytes. We hear it. Um, you know, whether our physician says, you know, you've got to replenish those electrolytes or our or our dietician or exercise coach. I've heard that a lot like ending a exercise classes and uh, the, the, the instructor will say go replenish those electrolytes. And it's like, oh, okay, I'll do that. But anyway, before we dive in, how are you doing eric?
Eric: 02:16 Hey, ketosiness, really good.
Chad: 02:22 I wanted to mention too, before we dive in, just right up here on the forefront, uh, those of you who have been following eric on instagram or like to look up some of the stuff he has on instagram periodically, it's important to point out that you got an instagram facelift, right? Just a little, just a little instagram nose job. Yes, we did the handle to that and we'll mention this again at the end of the episode, like we do every episode, but then the new handle for Eric's instagram where you get tons of keto, tips, recipes, encouragement, all of that kind of stuff. The handle is @keto.biohacker. So it's a lot more descriptive of what Eric actually does so that those who stumble upon his stuff can have a better idea very quickly of what, what they'll get on that account. So it is all keto and it is all biohacking. So that works. So that handle again is @keto.biohacker and uh, I think that'll work really, really well for you.
Eric: 03:24 Yeah, I think it'll help. You know, people have complained that can't find us, you know, searching for keto. Well, not everybody's searching for the words biofit coaching so ketos in there now, so it's going to make a lot easier, lot easier. You Bet.
Chad: 03:40 Well, why are we talking about electrolytes in a conversation about keto. Well, mainly because, well, of course electrolytes are so critical to everybody, but in coaching, you know, my coaching and in coaching keto, uh, of course we're dealing with that electrolyte issue because everybody knows when they, when they're going to go in Ketosis Keto for the first time, everybody hears or the Keto flu. All right, so everybody has what, what, what's with the Keto flu? Then all of a sudden you attach electrolytes too, that you attached sodium for sure too, that potassium, magnesium. And even when we do the fasting, we're always talking about these minerals, these ions, we call them, okay? And so in keto, remember when you're, you're, you're dropping your insulin. And anytime when we bring our insulin down, okay, we're lowering it obviously in the blood. So now the kidneys, they're not going to hang on to that sodium. So they're going to excrete it, okay? Then obviously you're going to excrete water, because remember, we're dropping our glycogen now. That's the only way you can go and Ketosis is bringing your glycogen down and you're going to obviously create ketones. So when you drop that glycogen, obviously you're going to get rid of a lot of water. All right? So remember we got 100 grams or so in the liver, you know, three to 400 grams of glycogen in the muscles. So when you start to drop that, you're going to lose fluid. And so with every gram of glycogen, we hold what? Three to four grams of water. So that's why when we start Keto, when we start low carb or fasting, where you're going to drop that water. And along with that, of course we're going to be losing electrolytes. And just remember when we're fasting, you know when I fast three, five or seven days or when you have, when you break that fast, remember that glycogen comes back because the storage has been gone. It ramps back up and said you're going to add some water weight. So then of course it, it levels out there, a lot of people are always like, hey, after I fast and all of a sudden I gained all that weight back, but really that's just a lot of water. So that's the issue with, you know, with Keto, we're dealing with electrolytes and that's why it's that important to, to
Chad: 05:52 very interesting. So the glycogen glycogen is tied obviously very, very closely to our water retention. And just quickly why, why should we be concerned or why do we need to think about our water retention? What does that do?
Eric: 06:08 The water retention, uh, when, when, when your glycogen ramps back up, you're going to hold them. Uh, obviously water with glycogen and fat cells don't really hold water. Okay? Carbs. Glycogen will, will hold water. All right? So you know it, it's just ramping back up. It's not going to retain it for very long and we'll get into water later, but it's just temporary and then it will level out okay. But you're always going to get that little jump right away because that glycogen, so like, oh, you know, and sometimes when you scale out everybody who scales out for the weekend or one day, it's like every one of those I coach, even you and when you scale back and you're like, oh my gosh, I'm bloating and I'm, you know, I'm glycogens coming back because remember you, you're eating a bunch of carbs and so you're really replacing that glycogen during that scale out. And so your body's like, oh, glycogen, lots of water. Let's go. It's going to fill it up. So that, I mean,
Chad: 07:06 you said we're going to talk about water a little bit later, so maybe this is best to save this question for that section, but what we talked about. But, um, I'm, I'm curious to know what it is about our Wa, the water retention or the lack of water retention that makes us nauseated or gives us some of those symptoms of flu or I've even heard, you know, restoring your electrolytes when you have the actual flu or even a hangover. I've heard a severe hangover, if you replenish your electrolytes, it can make you feel a little bit better
Eric: 07:40 yeah because you're depleting fluids and we'll talk about how sodium and water, they water follows sodium. So we'll talk about that and we'll get into the electrolytes.
Chad: 07:49 Cool. Well then we've thrown away around this word a lot in the last five minutes. And uh, we, I'd love to find out what it actually is electrolyte because I don't think, I mean I certainly don't know what it is and I've, I've used it a lot and knew it was important but never understood. Wasn't electrolyte was. So can we get a kind of a base understanding.
Eric: 08:13 And so if I ask you what, what's an electrolyte? What's the first thing that comes to your mind? And I've asked people, you know, what is an electrolyte to them? I mean, what, what is it I scientific definition what? Just what first thing comes to your mind, whatever
Chad: 08:28 gatorade.
Eric: 08:31 Because I asked my daughter, my wife, my son in law, that's like six different people and I got, Hey, if I asked you about electrolyte, what's first thing comes to your mind? They're like, gatorade nearly cried. I mean it's like they've done a good job. They know their marketing. Wow. It's true. Gatorade has some drinks. They used to really didn't have that much electrolytes. Potassium. I think now they're up to like 250, 75 sodium and potassium as like 100 something. So they have raised their electrolytes. But again there's sugar, but if you get, I think they have a zero one now. I think they're going low carb too. So they have all their zero. They're glad they're getting right. But anyway, so that's the first thing. But it's in keto. What comes up? A lot of people will say cramps or brain fog as we've talked about. You've talked about cognition a and sweat a course and fluid loss. Uh, but you know, the thing about what we're talking about is when we're talking about electrolytes, obviously electoral, we're talking about electrically charged minerals. Okay. So electrolytes are salts there. Salts, okay. They're an ionic compound. Negative ions in real fast is, if you remember in ion is an atom or molecule, okay. That has an electric charge and so it's either by losing or gaining one or more of the electrons. Okay? So that's making the electrons that they're not equal to the number of protons. If you think back to your days and in science. And so if you gain electron, the ion would be a positive. They call those cat ions and if then if you lose an electron, it's an anti and negative. So you heard a cat, ions and ions. So basic electrolytes are an Adam that carries a positive or negative charge. And so these are salts, you know, and that's, we get these not just about sodium but these are salts. Okay. When these two solutes are mixed together, they become assault. And so from the food we eat, you know, we get these minerals and obviously they come together so they dissolve into a positive, negative charge. Okay. When you have those, what happened? You conduct electricity and it's in water. So you might want to call these floating charges.
Eric: 10:55 So your electrolytes are basically floating charges. All right. So what's the most common? The most common are there? Yeah. Where am I going?
Chad: 11:05 Next question was, are there different types of electrolytes or is what's happening?
Eric: 11:11 So one of the most common is table salt. Okay. So it didn't. Right. Okay.
Chad: 11:15 So table salt is considered an electrolyte? Yes.
Eric: 11:19 Yes. Because you, you're going to get sodium. Okay. Which is what we call a positive charge. Okay? And you're going to get chloride, which we call a negative charge. That's why they're together. Okay. There are two positives. They're going to repel, obviously positive, negative. They're going to go together. So the other ones that we're all concerned about, you always hear about is potassium, obviously magnesium, sodium chloride, calcium phosphates, and we all have charges. Okay. So you might ask, well, okay, why are these charges? There are so critical because bottom line we're going to talk about is the first thing that makes him. There's lots of reasons, but one of them is controlling the water in our body and cells. So these electrolytes due to these charges are going to control the movement of water into the cell and outside the cell. So now we have to talk about your actual.
Chad: 12:19 It's charged, that pushes the water a certain direction?
Eric: 12:24 It's the actual electrolyte. The Ion. Okay. And especially sodium. You have to always eat. We always attach a sodium with water because water. Well it, it's in, it's a, it's a salute. Okay. And the solvent, which we'll talk about right now. So if I asked you how much of your body is water, and I know you've heard this from since you probably in grammar school, what percentage? So we're going to call this like 65 percent or something like that. Yeah, I think if I remember correctly, the women are lower so they're like 50 something percent and men are like 60 percent and I think if. I don't know why when babies babies were like 70 or 75 percent. So there is a lot of. And so. So what is this water? We got to call this water something. Especially when you're talking with solvents and solutes, which is okay, this substance that's dissolved in water. Okay, so the solvent that we have throughout our body, 60 percent is us the water. It's a solvent. So it has, it dissolves something. Okay. So with the electrolytes, they always call them solutes. Okay. So that's obviously a substance. It's going to be dissolved in the solvent. The water. Alright. So basically our bodies, that 60 percent is made of a solvent. All right? Because we got to have something to dissolve. Obviously these ions, these electrolytes minerals into. Because they become electrically charged. All right? So every living cell in the body has to have no. The solvent, which water to keep functioning. And so you think about it, how long can we go without water? Now, how long you go without food, right? I mean I've done seven days a couple times and had no issues whatsoever. But how long can we go without water? If you think about it, I think you know, but I think it's three or four days. And that's it. And, and water is, it's, it's amazing how much the brain and the lungs, I think the brain has 70 the heart, 70 something percent. And at the lungs are hired like 80, 82 percent I think. And muscles are 79 percent. Water bones are 31 percent water, which you wouldn't think of that. And then skins like 60 something. So obviously w, W we are body is full of, we call it the solvent, let's just call it water, but it's a solvent. Okay. So where is this solid located? So if I asked you that you use in the body, right in the tissues or organs, right? But basically there's three compartments and this is what's important about knowing about electrolytes because you've got the intracellular okay. And then you've got the extra cellular and then you have the interstitial compartments. Those fluids. So if you think about how many cells do we have in our body as far as cells? What? We have 37 to 38 trillion cells. Um, so we have a lot of interests cellular now. So we're dealing with, so out of your body water total, about 75 percent of that is intracellular. So we're talking about these 38, 40 trillion cells that obviously the water Solvents going to be inside those cells, the rest of it is extra cellular.
Speaker 3: 15:53 So out of that, the rest that's left over, you have like a third of it's in your blood plasma than the other two thirds are what they call that inner special fluid that's outside the blood vessels. Those are what's surrounding your cells. Okay. So, so we have a great amount of solvent, so obviously inside the cell and outside the cell. So, and obviously the intracellular is, plays way more importance as far as fluids because those are your, you know, 40 trillion cells, even your red blood cells. And I think they're what 20 to 25 trillion is your red blood cells. So that's almost like 65, 70 percent of all your cells. Our red blood cells. So our red blood cells, intracellular or extracellular, you know, interests everyone. So that's, that's interesting. So a big portion of our, our water, our solvent is in the blood cells. So the function of fluids, and I'll wrap it up, can you roll your, you know, you need, you have in your bodies, your organs or tissues, muscles you transport nutrients, glucose, waste, body temperature, and what else? Electrolytes. So that's the obviously homeostasis of these fluids is really important. Uh, obviously when you think, I know to keep it in range, your body has that negative feedback loop that is going to tell you, hey, you need as much take in as much water as leaves it. So if you have an imbalance, you know, we have that hypothalamus there and those receptors there to stimulate a correction. So when you're out of balance, what's your first thing that you feel when it was, all of a sudden you're out of balance of water. What's the first thing your hypothalamus will tell you to do?
Chad: 17:49 Think it makes you thirsty. I experienced a headache a lot too. If I'm thirsty, as I realized I haven't drink. Yeah, but I haven't drank a lot of water.
Eric: 18:03 Now obviously you're, you're excreting water through sweating or I mean most of the times when work or low on fluid, just basically it's either diarrhea or vomiting or, or mind sweat loss and part of my issue is like that thirst mechanism. The hypothalamus, hypothalamus, triggers. I don't have it and I've said this before on a podcast, very rarely do I have a thirst, a thirst at all and you know, and I've said I sweat like 44 ounces of I'll lose 44 ounces of solvent fluid in an hour if it's 80 something degrees and, but I have no thirst and my wife, she gets thirsty all the time and I think they call it a dipsea when you don't have a thirst. I'm not, I think I just remember reading a long time ago and so I, I'm at a disadvantage so I have to drink. Even I just drink during the day I and I just always have some water or something. My, my, a hibiscus tea or something. So I, I just do it, but I, it's kind of hard. If I lose 44 ounces, there's no way you can replace that, you know, in an hour. Okay. I can do about 24 to 26 ounces without having in races and stuff like that without having gi issues.
Chad: 19:22 So I'm pretty. I'm similar. In fact, that was one of the questions I was going to ask because I'm similar in the fact that I don't like to drink water while I'm working out and I see people chug water and I have instructors and coaches that say you gotta you gotta drink while your so I'll force myself to drink while I'm working out. But um, it's mostly an aversion to that feeling of your belly fill in a little full of water sloshing around while you're working out. And I think that's the biggest deterrent. Um, but I also don't feel extremely. I the thirst for me doesn't kick in until after my workout.
Eric: 20:02 So after now, do you remember years ago they always said, well, you know, even my coaches and my trainers. And then when I train people years ago, you know, you got to get that 24, 25, 26 ounces per hour, so in your drinking, but it changed over the years to say, Hey, don't listen to your body when the thirst mechanism kicks in, it will tell you to replenish that fluid. And then there's others that said, no, no, it's too late. Once you get behind him fluid, you can't catch up. So there's a lot of hypothesis out there on, on water replacement. Um, but I, I pay attention, you know, I just know I, I know how much I sweat, I'm the and I kinda guy that measures it and uh, so I, I kinda just have to mathematically a play it. But you're right, if you, if you drink, like you think you need to drink through your workout and you don't feel your body's telling you nope, no, don't need it. So it's good to pay attention to that. It is.
Chad: 21:06 I guess you brought up my other question that I was dying to ask in this conversation, is drinking too much water. I've always heard he drink too much water. You're going to flush out all your electrolytes or something like that. I don't know. Is that, is that. And that's what we're getting is there's substantial.
Eric: 21:22 There were part of the process of, of getting this member. We're talking about water, okay? It's a solvent. You've got to have the fluid. All right? It's, it's critical. But within that, um, fluid, you've got to have the electrolytes, okay? Because what's controlling the movement? Okay? Basically, and the concentration of these solutes, the electrolytes, the minerals, ions, we call them. Obviously we're coming back to a concentration type of issue, but when we need to get, we first have to get this movement of these, you know, into the cell and out of the cell. All right? And so we can have all the water we need, like you're saying, just drank all the water. You want all the electrolytes, you know, you can take whatever, but what controls keeping them in the range, the balance. So this is the whole issue with electrolytes is when you go to the hospital emergency, whatever they check your electrolyte balances. That's how critical these electrical charges are, so this is a function of your nerves, your nerve impulses, muscle contraction, your heart, your heartbeat, your, your rhythm, you know, arrhythmias, or even due to do lack of electric lights, energy production, neurological, all these functions come down to it, but to control it and keep it monitored.
Eric: 22:48 Okay? The concentrations were back to my favorite, the cellular membrane, so member outside the sale. You know, just on the outside we have the cellular membrane and so obviously something, every nutrient, every molecule, water glucose, everything has to go through that cellular membrane to get inside the cell. So you have the water on the outside, you have water on the human side obviously. So the membrane is your barrier. That's the protection. Okay? And so that membrane is selectively permeable. Okay? Just doesn't say, hey, just flow right in. Okay? Anything just come into the cell because got to protect it. GotTa, take the good stuff in and get rid of the toxic bad stuff out. Okay, so it controls your chemical input, let's call it. And the volume. So the fluid and the volume. So what's our cellular memory? And you've heard me talk about this a ton of times, what's our cellular membrane made of?phospholipids, phospholipids, Bam. Good for you. And so
Chad: 23:56 well your show notes. Help me a little bit.
Eric: 24:01 remember. I've always talked about the phospholipids real quick. Why that's so critical is that cellular membranes got to be just. It's fluid. You can have that depth, fluid fluidity. It's got to be stable. That's why all these fats are involved. You know the phospholipids. So when you, when you have these phospholipids real quick, you know what's interesting about them? They have the molecule shot one phospholipids. It's got to, it's like a glycerol molecule with two fatty acid change connected to it. Okay? They call connect to a head. They call it a phosphate group. So there's actually bilayer, everybody's heard that phospholipids, southern, remembering by layer. So you have two layers of these phospholipids. They're really packed tight to each other. And the neat thing about it is you have a head and you have two tails. Those are your phospholipids. Alright, and remember we've talked about phospholipids. Could be a member that phosphatidylcholine that everybody has a DNA mutation in. Okay. Boss will tittle ethanolamine, fossil turtle, Shereen Omega threes, Omega sixes. So those are those Lipids all right, but remember within, through this real fast. I'm just thinking of the heads. You either have it Hypo, a hydrophilic or hydrophobic. Okay. So the head is hydrophilic. Okay. The tails are fat. So they're non polar and they're going to be hydrophobic. So when you have two layers, all right? And water on each side of that membrane, obviously the heads are going to point toward the water because that's what they're attracted. They're hydrophilic, they love water. Okay? And the other half, the other layer, the other heads going to point to the inside of the cell. That's hydrophilic water, but the tails are hydrophobic. They hate water. So the tails are going to match to each other. Alright? So that's what makes a fossil lifted by layer. Okay? So that's the barrier that controls the particles, the molecules that are coming in and that are going out. And those.
Chad: 26:04 That sounds like our fluid push and pull.
Eric: 26:06 You got it. You got it. That's it. That's what the electrolytes do, but then they've been. We're gonna talk about how they get through the membrane. Okay. How does y'all get through? But remember when I talked about that, you know, you heard me talk about this all the time, the, the cellular membrane, that Lipid peroxidation, so what's. That's why it's so critical that membrane, because when you have lip approx approximation, that's those free radicals that are damaging that membrane. So remember that membrane is so critical to the value, to the life of the cell that you've got to have these, these phospholipids, they're fluid. There's proteins in there that we're going talk about, but these free radicals, when they get like the Omega six free radical that's in there. Okay, because that's part of your phospholipids. Yeah. If you're out a ratio, we've talked about, you're going to start damaging that. That cellular membrane, you're going to have lipid peroxidation. The free radicals are going to start taking the hits on those proteins that we're going to talk about how things get through that membrane. Because remember hydrophilic, hydrophobic, and it's very tight, so certain ions, I mean certain molecules and in a certain charge ones polar non polar will get through, but so great.
Chad: 27:18 So some, some things are, so some things are coming full circle for me in this conversation, which I really like. Um, so let me just make sure I'm understanding. Obviously these free radicals are damaging the cell membrane. Um, and that can ultimately determine the lifespan of a cell. Exactly, exactly right. Because that's, it's, it's slowly killing or eating away and the electrolytes. Um, their job is to reinforce this cell membrane and the structure of
Eric: 27:49 the electrolytes are what's going to come through the cell membrane into the cell to do its job, to keep the electrical charge of a positive childhood. That membrane has to be functioning correctly for that to happen. He does phospho lipids to make it function and stability. These proteins we're going to talk about have to do, have to hang on to the, to, to the site, to the one end of the or both ends of the, of the membrane. And we'll move. They're fluid. Yeah. That's why you need cholesterol in there to add fluidity, so at all times that if you don't have a good membrane, what's going to come in and come out yourself? He's going to live good or it's going to die.
Chad: 28:28 Well I, I, I'll tell you what, I have a good membrane but you're gonna have to take my word for it. I'm not going to show you my membrane. So this is a great. This is a great point. This is a great place to talk about Biostak real quick because this is, I mean you have 100 percent. I mean every time we've talked about bioStak and its benefits, every single time the cell membrane comes up, the free radicals, all of that. So what does bioStak, which if you're listening for the first time bioStak is our or as Eric's nutritional stack that is available to you for so can go to biostak.com and really reap some incredible benefits from five clean organic ingredients that Eric put together over three years of testing, trying all of that kind of stuff. But it, it, it directly. I love that. It, I like it when it directly relates to the topic that we're talking about. It, it couldn't, it couldn't relate more to this. And why is that a
Eric: 29:30 good point You brought that up because there's me talking about free radicals and Lipid peroxidation is really critical because these are liquids in your cellular membrane. Okay? You got your Omega three, Omega six fats. Saturated fats are in there. You have mano all the fats. Okay? But what's really important in the membrane when we talk about free radicals, uh, you know, we have a free radical is that that work on the outside of the sale, that membrane, we have free radicals that like the superoxide dismutase that works in the Mitochondria and then other ones work inside the cytoplasm. But what's so protective of the cellular membrane that is so critical to the sale is what we have asked this anthem in, in that stack, asked Xantham can squelch free radicals on the outside of the cell, inside the cell, and inside that cellular membrane. So when you have oxidative stress, free radical damage going on in that membrane, mainly because omega six, you know, or one of the big a hydroxyl radicals that get created inside the membrane. So when you have those free radicals, you have what is in the stack as exanthem that can squelch the damage of those squats, the free radicals before they've caused damage inside your membrane That's why I put it in there because it's one of the few free radicals that can get inside the cellular membrane and protecting that memory is key. It's so key. I mean that's why it controls the cell, the fluid net we're talking about of how things get through that membrane.
Chad: 31:06 So there's. There's plenty of things that people have let us know that they feel like they physically feel when they're taking bioStak. This is one of those things that you don't even know it's happening, but it's probably one of the most important jobs of the ingredients in bioStak and the reason to take those. And it's something that we don't often get in our regular diet
Eric: 31:27 because everything comes from okay, if you don't have enough atp, the Mitochondria we talked about this, you know, you mitochondria becomes dysfunctional. Then sooner or later, you know, too many of the Mitochondria become dysfunctional. The cell apoptosis, it's dead. Okay? You're dying. If you're cellular membrane, okay? If it's not controlling the electrolytes and controlling the fluid and the sub straights because your membrane is dysfunctional or I just becoming damaged, then the sale will die. All right? And so basically it's protection of the cellular membrane.
Chad: 31:58 And we want some of those cells that we want as many as we
Eric: 32:01 As many as we can keep. And that membrane going into the next why is so important is because not everything can flow through the membrane. It's there to control it. That's why the phospholipids are there, it actually controls it. So how do we get electrolytes? We're just talking electrolytes. We're not talking about, you know, glucose and other sub straits and proteins, amino acids, but how to electrolyte across the membrane.
Chad: 32:25 So when, so wait, sorry, sorry to interrupt you. Let me stop you there. We just talked about bioStak. I want to make sure people know where to find bioStak and where they can get more information so you can go to biostak.com. There's lots of information there. Try it out for. See how good you can feel. It's incredible stuff. It's doing amazing things. Even things that you can't feel. So biostak.com. I wanted to make sure we plugged that one more time. After we talked about the benefits were, now let's talk about crossing the cell membrane.
Eric: 32:54 This is what's critical to have a healthy cell membrane because what we've got to get these electrodes, they've got to across the membrane, but they need to be in a controlled fashion. Otherwise we're gonna have the issues of that. We're going to talk about.So its is very critical, so we have what we call the membrane transport proteins member and here they're saying, hey, you know free radicals are going to damage your proteins, not just the ones that your DNA or creating. Okay, transcription for proteins, but the proteins in your cellular membrane and what are these proteins? They're transporters, so we have a couple that are in this, you know, just think of that to layer phospholipids membrane going around the cell. So we have what we call channel proteins and these are just like a, a protein. It just like a big, like a little tunnel or whatever you want to call it. It. It goes from one end of the membrane to the other. She'll go from the outside to the inside and they're open on both ends. All right, so we call this passive transport. So your electrons, since they're open at both ends, okay. Can flow from the x and extra cellular into the inter cellular from the outside to the inside. So you can just electrolytes, your potassium, your sodium. Because remember sodium is extracellular, it's way more concentrated on the outside of the cell so they can pass through very easily because member of the concentration gradient, if you're high concentration, things will flow to the low concentration.
Eric: 34:29 So. So they're high on the outside, they flow him, but that's passive. So it, it just working off the concentration gradient. So what else controls it is what we call carrier proteins. So we have these couple of proteins and so carrier proteins we call active transport moving that they allow only so many molecules of electrolytes in, but in doing so we have the others that are passing freely, potassium's go through the channel proteins and sodium, these electrolytes, but you need something to really control the actual concentration. Biggest too high or too low, too many, whatever. So the carrier proteins are going to that. There's a proteins crossing the membrane, but they only allow. They have gates on the gate at the top gate, at the bottom. So they only allow a gate to open at the top, a gate to open at the bottom and what we call these carrier proteins. They're called sodium potassium pumps. Have you heard of those? I think I mentioned them. They know. I mean, I'm sure you probably have. It doesn't sound familiar to me. These, the critical. This is what is on the inner membrane. Okay. So this is active transport. So the sodium potassium pumps with probably got a million to 2 million of these on the cell. These pumps are a high and so what, what it's doing it. You've got to have the electrical charges, the ions, the electrolytes, and the water inside. They need to be balanced. So these pumps that there to keep it balanced. You can't get too much sodium in and we'll talk about that. Too much. Potassium in things become unbalanced. So the electrical charge is, is, is wrong. So you're going to have issues. All right? So just remembered the sodium concentration is always larger on the outside of the cell.
Eric: 36:19 That's extra cellular lowering the insight potassium and other electrolyte is concentration is higher on the inside. Okay. And less outside. Okay. So we have these channel proteins are and these carrier proteins to get these sodiums across. Allright. So what happens when these pumps are going to take responsibility to keep your sodium and potassium ions inside and out the south at the proper balance so you can have the proper electrical charge. And what's neat about these pumps that pump each pump. We'll take three sodium ions. Okay. And move them out of the cell and in return they'll bring in to potassium to come back in. So we always talking about potassium and sodium, they work together. But remember it's also controlling fluid. But as you do this, you might get one to 2 million pumps, right? You're pushing against the gradient. Alright? So when you have more potassium on the inside, you're okay and more sodium on the outside and they're, they're, they're flowing. Now you've got to push against the graded to get them out. So sodiums got to go back out, okay? And a potassium has to come in. And so when this pump, to do that, it takes energy because it's got to open the gate at the top. It's got to open the gate at the bottom. It's got to move these, uh, these, these two ions, these two electrolytes. So you need what? ATP. So for every ATP molecule, you're going to move three sodium out to pet potassiums in. So all this is doing is trying to keep you balanced in your electrolytes. Because remember, little fluid water will follow sodium. So if you get too much sodium coming in, you've got too much fluid coming in, you're going to have the cells swell. If and then what happens? It could burst. Okay. So if you have.
Chad: 38:20 So, so here's my analogy. You ready for this? It's highly scientific. So what I'm hearing you say is that these pumps are like the bouncers and the cell is the club. Not that I don't have any experience in clubs, but I, I've seen movies, right? So I've been to a few bars. I guess they had bouncers or security at the door, but there they are managing the flow of people in and out, right? They got to get rid of the riff raff and then once there space in there, a couple more people can go in and it's usually the nicer looking ladies to get that access. But um, so, so they're choosing the right things to go back in there, taking out the, the riff Raff for the things that have already been used or letting people out there that are done. Um, and so these, these pumps act as kind of those cell bouncers, but they are bouncers on Keto because they're using ATP. Right. So, um, so that's why keto goes so well with this process or, or affects this process so much is that energy that is needed to be able to move those, that potassium, the sodium potassium.
Eric: 39:39 Exactly. And think about this, if it had, have you ever run into training in the pool, like running in the wrong setting, you compare that to running on the street. All right, so how much more energy are you using and running in the pool? Obviously lot the pump, the region. Why requires that, that ATP energy, because it's pushing against the grading. It was just the sodium inside. It needs to be carried out. It's hire outside pumping against the gradient in which people don't realize like 30. I think 40 percent of your energy needs of your body, right. Are used up and keeping these pumps operating. Imagine, I mean does that. It should blow you away,
Chad: 40:31 but still I'm still blown away by my bouncer analogy.
Eric: 40:41 The bouncer is busy. Too much. Sodium obviously too little sodium or too much potassium outside the cell. We have more positively charged ions outside more than the positive charges inside, which makes that negative. So the balance where you want to keep a certain positive charge outside, negative charge inside and that's called the membrane potential. Alright, so you've got to keep that within a certain voltage. All right? I want to get into that science that that's the game. The bouncers have got to do this. All right? And the pumps are there because hey, you know the channel proteins are passive so they can just flow. Potassium can flow out so it can flow in. It takes. These are the sodium potassium pumps to actually fine tune it and keep the cell Living. remember water loves to follow sodium and that's what people, you know when you drink, you drink too much water, you're, your sodium is going to be less than okay because you're going to dilute and that's the issue is diluting your electrolytes. So. So they say it's all, you know, we, we always forget about it, just electrolytes. Just take your electrolytes. But I mean, if you take too much, you know, sodium, all of a sudden you're going to be paying, you're going to be really dark or if you're dehydrated you're going to be really dark because you, because you have so much sodium left, but not enough fluid, the hydrated. But you know, there's those negative feedbacks while your body will talk to you. And I'm going to do some self testing on electrolytes because every time I, I coach people, I always have their electrolytes checked. Okay? And the only ones that come back, and it's amazing because magnesium, 50 percent of your magnesium, these, they're stored in your body.
Eric: 42:28 So you do have electrolytes that are stored, that can be pulled out and used. Okay? So a lot of it, I check everybody's electrolytes, all their biomarkers. And the only one that comes back out of whack is the, um, sodium. And you were saying, I say, did you work out before the blood tests? I tell them not to share enough. Mine have come back, you know, low because I, I worked out really hard the day before and I really didn't. I really didn't replace my, my electrolytes at all. Okay. So I am, I, I track people, but I want to see if I can go just with water only for three or five days. Fasting water only, no electrolytes, no nothing and c from the blood markers the day before, the day during and an after and you know, as I end the fastest, see where all my electrolyte markers are so and see where I suffer or my body has enough store to replenish that and keep and I'm still gonna work out so my wife doesn't want me to do it because she thinks I'm old, but I'm, I'm gonna. I'm going to try to give it a try.
Chad: 43:41 There's been a lot of, we've, we've talked a lot of science in this, in this conversation, which has been really cool to understand how these things interact. If I can just offer my main takeaway, if that's okay. My main takeaway from this conversation is electrolytes are incredibly important for cellular health and longevity and, and it just, that's kind of what it all boils down to is that's what we need to understand and know. And, and understand how to keep our electrolytes in check, not dilute them and not neglect them and all that kind of stuff so that our cells can have a longer, healthier. Yeah.
Eric: 44:18 Getting enough from your food. You remember, I know the most important ones I deal with their sodium, potassium, magnesium, calcium and remember we can go into the foods, you know, and everybody knows the foods, you know, for potassium and they know, you know, the foods for magnesium and sodium and the rest and you know, we've all heard a, you know, a Hypo nitremia, a Hypo nitremia or you know, just um, uh, jaipal kalemia with potassium and so we all have the hypo and the hyper or we get too much or we get too little. Okay. And so all the doctors, I mean every, everybody has to be concerned with that. I've never, I've gone low on sodium, you know, maybe in an ironman and things like that. But I never, I never had any real issues, you know, headache and fatigue and things like that. But what a magazine is about, the electrolytes, specially controlling neurological functions, neuron impulses member. This is all electrical muscle contractions, all electrical heartbeat. Uh, my step daughter just, she's been having this arrhythmia issues that are pretty serious. She's 21 years old and we just got her into a specialist and the first thing I did is tell her, let's go get your electrolytes. Let's get the blood markers check because potassium is known to be with a CA. Cardiac myocyte a arrhythmia has a heartbeat issues. And so we got all our, her electrolytes checked first thing and that's what the doctor would do to first thing that I went ahead and had her do them and her electrolytes all checked out. So now she's going to do a specialist to see, hey, what else could be causing this arrhythmia? So it is critical. I mean we're talking electrolytes are critical and we can get into each one of them individually, but we don't have time.
Eric: 46:05 But get with your foods, everybody knows, you know, what potassium, magnesium, what the ranges are as far as what you should be, you know, and we've talked about them before. Uh, how many milligrams, you know, how much sodium, especially with Keto, you know, three to five grams a day, and people like, oh my gosh, you know, you're going to have a high blood pressure, you're going to be retaining but in keto, yet you have to increase the sodium and the end. You can't unbalanced the potassium now, so you've got to be really careful. So we probably should talk about sometime just a little bit about the balancing of the electrolytes. It's probably another podcast, but the important thing is to know how critical these other steps are to make the electrolytes actually get into the cell and how the cell to give you that charge.
Chad: 46:53 Well, this has been great. Thanks so much for biohacking with us today, Eric. I appreciate it. I don't want to thank all of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or biofit coaching on instagram. That new handle again is @keto.biohacker @keto.biohacker. Check them out on instagram. Lots of good stuff there. Also, if this podcast has helped you in any way entertained you or, uh, I don't know, put you to sleep, whatever. A go, go to itunes and leave us a five star rating, a glowing review. Don't tell us, don't tell people that put you to sleep unless that was a benefit we were having sleeping issues. Um, I'm just kidding. Anyway, you go to itunes or wherever you get your podcast. Leave us a five star rating and a review. It helps us a lot. And, uh, the greatest compliment that you can give us is sharing this podcast with your friends and family, those who are looking for a different way of living and who need it the most. And until next time, stay keto.