In this episode of Distance to Empty, Kevin Goldberg and Stefan discuss the intricacies of ultra running, particularly focusing on the 200-mile distance and the nutritional strategies that accompany such endurance events. Stefan shares his journey from a career in sales to becoming a registered dietitian, emphasizing the importance of nutrition in ultra running. The conversation delves into the differences in fueling strategies between 100 and 200-mile races, the significance of training the gut, pre-race nutrition, and the management of electrolytes during races. Stefan provides practical advice for runners to optimize their performance through effective nutrition and hydration strategies. Stefan discuss the intricacies of hydration and nutrition strategies for ultra running, particularly in extreme conditions. They explore the balance of electrolytes, the impact of weather on fueling strategies, and the importance of adapting to changing circumstances during long races. The discussion also touches on overcoming nutritional pitfalls, the allure of liquid calories, and personal experiences of highs and lows in ultra running. Stefan emphasizes the need for simplicity in nutrition, especially during challenging races, and the importance of enjoying the journey.