Endurance Unfiltered

In the age of clickbait science, the biggest threats to our health and performance rarely make the headlines - or if they do, they’re simplified, distorted, or quietly downplayed. 

For endurance athletes, that’s more than a curiosity - it’s a risk. You can train hard, eat clean, and recover well, yet still be undermined by forces hidden in plain sight: chemicals in your water bottle, particles in your blood, or policies shaped more by industry lobbying than independent science.

The reality is that modern health advice is often shaped as much by economic and political pressure as by biology. By following the money and comparing claims against the actual research, we can cut through the noise and focus on what truly protects our performance and longevity.

I don’t profess to know all the answers but in this minefield of information/misinformation this is my take:

1. Plastics and PFAS: The Threat Corporations Won’t Regulate Away

Microplastics and “forever chemicals” (PFAS) are not fringe concerns - they are now part of our biology. Scientific studies have shown that 98% of Americans have detectable PFAS in their blood. For endurance athletes, this matters, PFAS exposure has been linked to higher risks of certain cancers, reproductive harm, and metabolic disruption, a precursor to type 2 diabetes.

PFAS are used in waterproof clothing, firefighting foam, non-stick cookware, and food packaging - so they’re not just in the environment, they’re built into products we handle daily.

Microplastics have their own PR problem: the viral claim that we ingest “a credit card of plastic per week” was a dramatic overstatement. But the real science is still alarming. Microplastics and nanoplastics (MNPs) can bypass the body’s natural barriers and have been detected in human brain tissue, lungs, and heart muscle.

A landmark 2024 study in the New England Journal of Medicine provided the first direct human evidence that microplastics in arterial plaque were associated with a 4.5x higher risk of heart attack, stroke, or death over three years. These particles can also carry toxic chemicals such as phthalates and BPA, both known to disrupt hormones and promote chronic inflammation - a key driver of cardiovascular disease.

The plastics and packaging industries have spent years lobbying to weaken chemical safety laws and delay bans on PFAS. Without stronger regulation, the burden of exposure reduction falls squarely on individuals.

2. Seed Oils - The Internet’s Favorite Villain

Online nutrition debates have turned seed oils into a lightning rod. Influencers warn against “the hateful eight” (soybean, canola, corn, sunflower, safflower, cottonseed, grapeseed, rice bran), while Big Ag and food manufacturers insist they’re harmless. Both extremes miss the point - and both have something to sell.

For decades, mainstream advice has advocated for a low-fat, low-saturated-fat diet. However, a growing body of non-mainstream research and alternative scientific thought challenges this foundation. This perspective suggests that the long-held institutional advice to limit saturated fats may have been flawed from the start, based on early studies that failed to account for confounding factors. In this view, by demonizing saturated fat, mainstream guidance may have unintentionally encouraged a higher intake of carbohydrates and sugar, which some researchers now consider a greater risk factor for chronic diseases.

Within this framework, butter, particularly from grass-fed sources, is seen not as a threat but as a high-quality, natural fat. Its saturated fat content makes it stable for high-heat cooking, and it contains beneficial nutrients like Vitamin K2 and butyric acid, a short-chain fatty acid that supports gut health.

The more nuanced argument, however, isn't a simple rejection of all seed oils, but a focus on the profound imbalance of omega-6 to omega-3 fatty acids in the modern diet. Multiple sources confirm that humans evolved on a diet with a ratio close to 1:1. Today, due to the heavy consumption of ultra-processed foods and industrial seed oils rich in linoleic acid, the Western diet's ratio can be as high as 20:1. This extreme imbalance, creates a "pro-inflammatory state" in the body, which is a known driver of diseases like cardiovascular disease and autoimmune conditions.

The key takeaway? The true health risk isn't just the oil itself, but the ultra-processed foods it is so frequently found in. By cutting out these foods, you address the root cause of the problem

3a. EMFs and Blue Light: Separating the Science from the Scare Campaigns

Telecom companies have no incentive to publicise even low-probability risks from electromagnetic fields (EMFs). Fear-based headlines online, on the other hand, thrive on overblown worst-case scenarios. The truth is more measured and far less convenient for either side’s narrative.

The World Health Organization and other major health bodies say there is no conclusive evidence that low-level, long-term EMF exposure harms human health. The International Agency for Research on Cancer (IARC) has classified radiofrequency EMFs as “possibly carcinogenic” (Group 2B), a cautious designation based on limited evidence.

Much of the official position is based on the “thermal model,” which assumes harm only occurs if EMFs heat tissue. However, some studies suggest a plausible non-thermal mechanism that EMFs may increase oxidative stress, which in turn is linked to many chronic conditions.

Blue light from digital devices has been similarly misunderstood. The American Academy of Ophthalmology (AAO) states there is no evidence it causes permanent eye damage. The real issue is digital eye strain and the suppression of melatonin when exposed to blue light in the evening directly disrupting sleep cycles. For athletes it’s a recovery killer.

3b. EMF and EVs

A recent German study challenges the idea that electric vehicles are "harmless" by revealing significant, short-duration EMF spikes that current safety standards are missing.

The global transition to electric vehicles (EVs) is well underway, but with every new technology comes questions about its potential impact. One topic gaining attention is the presence of electromagnetic fields (EMFs) in these vehicles. While some headlines have declared EVs "harmless," a deeper look into a groundbreaking German study reveals a more nuanced picture.

The study from Germany’s Federal Office for Radiation Protection (BfS), based on nearly one million measurements from 13 different EV and hybrid models, found that while average radiation levels were indeed low, this wasn't the whole story. The research uncovered "astonishingly high" transient magnetic field peaks, particularly during acceleration and braking, that could exceed European safety limits by up to 12 times in localized areas. The reason this finding was a surprise? The international measurement standard, IEC 62764-1, used for compliance testing, "routinely misses" these short-duration pulses because it explicitly excludes measurements shorter than 200 milliseconds. This highlights a crucial gap in how EMF exposure is currently assessed.

The health implications of this are at the heart of an ongoing scientific debate. While the consensus is that low-level non-ionizing EMFs lack the energy to directly damage DNA and cause cancer, some epidemiological studies have identified a statistical association between long-term exposure to certain low-frequency fields and a slightly increased risk of childhood leukemia. For context, the German study found that during cruising, the abdomen of an EV occupant could be exposed to field strengths of approximately 3-4 µT. This is an order of magnitude higher than the 0.3-0.4 µT threshold that has been statistically linked to childhood leukemia in other research.

For a complete picture, it's important to remember that the EMF environment in a modern car goes beyond the electric powertrain. Vehicles are now "rolling computers" equipped with Wi-Fi, Bluetooth, navigation systems, and 5G connectivity. These radiofrequency (RF) sources create another layer of exposure that is separate from the low-frequency fields of the battery and motor. This topic is one to watch!

4. When Regulators Side with Industry: Why ‘Safe’ Doesn’t Always Mean Safe

• Glyphosate - The IARC calls glyphosate a “probable human carcinogen,” based on publicly available, peer-reviewed studies - 74% of which found it to be genotoxic (damaging to DNA). The IARC also considers the toxicity of formulated herbicides, not just pure glyphosate. In contrast, the U.S. EPA and European Food Safety Authority concluded glyphosate is “unlikely carcinogenic,” relying heavily on unpublished, industry-commissioned studies 99% of which found no genotoxicity. The “Monsanto Papers” revealed ghostwriting of scientific articles, suppression of critical data, and collusion with regulators - clear examples of how corporate influence can override public health concerns.

• Plastics - The problem doesn’t stop at virgin materials. A study found 85% of black plastic household items contained toxic brominated flame retardants (BFRs), chemicals linked to cancer and endocrine disruption. These toxins often come from recycled waste plastics, which are mixed into new products. In 2021, the EPA banned one of these chemicals, decaBDE, but the ban does not cover recycled plastics, leaving a loophole that allows banned toxins into consumer products. In the FDA’s “No Objection Letter” (NOL) system for approving recycled food, contact plastics are voluntary and criticised for not testing for chemical mixtures or endocrine disruptors active at parts-per-trillion levels.

• EMFs - WHO’s EMF Project continues to rely on a thermal-only harm model, ignoring a growing body of research into oxidative stress mechanisms. Critics note that up to 50% of the Project’s funding has come from the electrical and telecom industries - a conflict of interest that undermines public trust in their conclusions.

An Athlete’s Action Plan: Protecting Yourself in a System You Can’t Rely On

You can’t rewrite chemical safety laws overnight, and we don’t know the full truth; but you can lower your personal exposure while pushing for systemic change. Here is a prioritized list of things you can do, from easier to harder to implement.

• Avoid Heating Plastic: Never microwave food in plastic containers, including black plastic takeout trays. Reheating in glass or ceramic is a simple, effective change.

• Upgrade Your Kitchenware: Immediately replace any black plastic spatulas, spoons, or other utensils that come into contact with hot food with alternatives like wood, silicon or stainless steel. Research has found these can leach banned flame retardants into your food.

• Limit Screen Time Before Bed: To protect your sleep, avoid screens in the two to three hours before you go to bed. This is a free, powerful tool for improving recovery.

• Hydrate Smarter: Carry a reusable stainless steel or glass water bottle instead of disposable plastic ones. Avoid leaving plastic water bottles in your car, as heat can cause plastic to leach into the water.

• Rethink Your Commute: While the full health implications of EMFs in EVs are still being studied, the German research highlights that your exposure can be higher during acceleration and in localized areas. If you're concerned about long-term exposure from a daily commute, consider alternative modes of transportation like cycling, walking, or public transit when possible. These options not only reduce potential EMF exposure but also provide opportunities for exercise and reduced environmental impact.

• Start with a Jug Filter: Jug filters, or water filter pitchers, are a low-cost solution and effective first step in reducing contaminants like microplastics and PFAS from drinking water. For example, while one study found a standard Brita filter achieved only a 66% reduction for PFAS, an Epic Pure filter was found to achieve a 98% reduction. Remember to replace filters according to the manufacturer's schedule to maintain effectiveness.

• Prioritize Natural Fibers: Synthetic fabrics like polyester and fleece shed microplastic fibers that become a major component of indoor air pollution. Opt for clothing made from natural fibers whenever possible to reduce this source of contamination.

• Balance Your Fats: Instead of obsessing over which specific seed oil to avoid, focus on the broader issue. Drastically reduce your intake of ultra-processed foods, fast food, and fried food. At the same time, increase your intake of omega-3s from sources like fatty fish or supplements to help rebalance your omega-6 to omega-3 ratio and combat chronic inflammation. Use butter for frying and a replacement for margarine.

• Control Your Indoor Environment: Regularly vacuum with a HEPA filter and dust your home to reduce microplastic inhalation from synthetic fibers and dust.

• Invest in an Advanced Water Filtration System: For a more comprehensive solution, consider a more sophisticated system like a reverse osmosis (RO) filter or an under-the-sink carbon block filter. These systems are a higher initial investment but use advanced technology to provide a high level of filtration, with RO systems using a membrane to effectively remove a broader range of chemicals, including microplastics and PFAS.

• Become an Advocate: The most powerful change an individual can make is to become part of the solution. Support policies that advocate for stricter regulations on chemicals, transparent labeling, and funding for independent scientific research. The public awareness gap on issues like PFAS is so large that your voice can have a real impact.

The bottom line is that your performance isn’t just about the kilometers you run or the weights you lift. It's also about the unseen forces at play within your body - the particles, chemicals, and habits that either support or sabotage your efforts. You can’t rewrite chemical safety laws overnight, but you can take control of your immediate environment. By acting on the best available science, you aren’t just protecting your long-term health; you’re optimizing your performance today. Think of these changes not as restrictions, but as another form of training, one that builds a more resilient, high-performing machine from the inside out.

What are your go-to life hacks for building a stronger, more resilient you? I'm always looking for simple, effective ways to support my health and well-being.