Valley to Peak Nutrition Podcast

This week, Kyle joins Brad Brooks from Argali to break down the essential components of electrolyte supplements and hydration management for hunters, mountaineers, and folks who love the trail. They analyze various popular product types, discuss how to assess individual needs based on exertion levels, and explain why testing these strategies during training is vital before heading into the backcountry. - - - - -  Check out the video series here on the Argali Youtube channel.  Check out all of Argali's array of backcountry gear products here.  Check out Valley to Peak Resources here. 

Long road trips can completely derail your nutrition. If you've ever driven 8–10+ hours, arrived at your destination feeling terrible, and realized you've spent the entire day eating gas-station snacks, fast food, or whatever was easiest, this episode is for you. In this Q&A, we tackle two questions from the community. First: How do you maintain good nutrition during long drives and busy travel days? The answer isn't finding the perfect road-trip food. It's having a repeatable plan. Then we tackle a second question: Does Rhodiola rosea actually help with fatigue or altitude? The goal isn't perfect nutrition. The goal is to make good nutrition easier when life gets busy. What You'll Learn In this episode: Why long road trips can derail otherwise good nutrition Why planning beats willpower when you're traveling How to determine how many meals and snacks you'll need How to build a travel nutrition plan around protein, carbohydrates, and fat What to consider when packing food for a 10+ hour drive When you need a cooler—and when you don't How your travel style should influence the foods you pack Why you should avoid relying entirely on gas stations and convenience stores How to create a repeatable road-trip grocery list Why having a backup food option is so important The limitations of packaged protein and energy bars What Rhodiola rosea is What the research says about Rhodiola and fatigue Whether Rhodiola may have applications for altitude Why small research studies shouldn't be overinterpreted The importance of individual response when evaluating supplements Why supplements shouldn't replace proper altitude preparation   Valle to Peak Travel Plan (Written Notes) Valley to Peak Travel Plan (Graphic)  

Tired of bonking halfway through a hike or feeling wrecked for days after a long trail run? In this episode, we break down the simple science of fueling for endurance on the trail. Whether you're training for your local singletrack, a backcountry hunting trip, or a big mountain summit, this episode gives you a clear, no-nonsense roadmap for pre-workout meals, intra-run fueling, post-workout recovery, and hydration.   YouTube Link Episode Highlights: What to eat before you head out (3-hour vs. 1-hour rules) How many calories you actually need per hour on the trail  How to calculate protein based on desired weight, not total weight  The Fueling Hierarchy: Why supplements won't save a bad diet How to manage electrolytes and avoid over-hydrating 🔗 Connect with us: V2PNutrition.com ⭐ Enjoyed the episode? Leave a 5-star rating and review on Apple Podcasts or Spotify!  

When OnX’s Western Big Game Marketing Manager Dylan Dowson lined up a bucket-list tahr hunt in New Zealand and a mountain goat hunt in British Columbia, he realized his old strategy of "suffering through" the mountains wasn’t going to cut it anymore. In this episode, Dylan opens up about his evolution as a hunter—from growing up in eastern Montana to managing marketing for one of the biggest names in navigation. He breaks down the exact steps he took to transform his physical fitness and nutrition, the eye-opening reality of tracking calories, how he navigated trade shows and travel without derailing his progress, and what it actually felt like to conquer 3,000-foot vertical climbs in New Zealand without gassing out. Key Takeaways & Highlights The Shift from "Suffering Through" to Peak Prep: Why baseline toughness is fine for local hunts, but bucket-list trips demand a total lifestyle shift. The Nutrition "Aha!" Moment: Dylan’s experience going from knowing nothing about calorie intake to finding a sustainable rhythm that fuelled his body without over-restricting. Navigating the Chaos of Travel: Practical mindsets for staying on track during work trips, holidays, and trade show seasons (without resorting to extreme fasts or burnouts). Proof on the Mountain: What happens when the hard work pays off—gaining thousands of vertical feet on steep New Zealand terrain and coming off the mountain feeling energized, not broken. - - - - -  Check out more resources at Valley to Peak Nutrition.  Apply for coaching at Valley to Peak Nutrition Learn more about OnX

Welcome back to the Valley to Peak Nutrition Podcast. In this episode, we are thrilled to welcome back a crowd favorite for her fourth appearance on the show: endurance coach and writer, Chantelle Robitaille. If you’ve been a long-time listener, you know Chantelle's previous episode on Zone 2 training remains our most downloaded and listened-to episode of all time. Today, we dive into a topic that might ruffle a few feathers in the data-obsessed endurance community. Inspired by Chantel’s recent writings on her blog, Coach's Confidential, we unpack the controversial idea that your actual heart rate data might not matter as much as you think, and why it's time to stop being married to your watch. We cut through the noise, strip away the over-complication, and get right down to the nuts and bolts of what you actually need to know to build a stronger body and mind. Key Topics Covered in This Episode: The Problem with Over-Optimization: Why obsessing over every minor metric on your watch might actually be hindering your progress. Why Your Heart Rate Doesn't Matter (The Context): Unpacking the controversial take on why data is just one piece of a much larger puzzle. Back to the Nuts and Bolts: Breaking down Chantelle's latest three articles that focus on simple, actionable training basics. Training vs. Science Resources & Links Mentioned: Read Chantelle's Blog: Coach Confidential  Chantel’s Past Episodes: Episode: Mastering Zone 2 Training  Episode: High Altitude Training Strategies  Episode: Goal Setting for the New Year  Connect with Valley to Peak Nutrition: Visit V2PNutrition.com Connect With Us! Have a question you want us to cover or a nerdy science topic you want us to break down? Drop us an email at [email protected]—we would love to hear from you and answer your questions on an upcoming episode! Enjoyed the show? Since we don't run any outside advertisements, we rely entirely on word of mouth to get good info into the hands of endurance athletes who need it. You can help us a ton by: Rating and reviewing the show on your favorite podcast app. Sharing this episode with a running buddy or friend who needs to reclaim the basics!

Between the ages of 30 and 60, biology dictates that we naturally lose anywhere from 3% to 8% of our muscle mass per decade—a number that accelerates even faster once we cross the age of 60. But does that mean trying to improve your performance or build strength in your 30, 40s, 50s, or 60s is a waste of time? Spoiler: Nope! In this special bonus episode of the Valley to Peak Nutrition podcast, we address the common anxieties surrounding age-related muscle decline. We break down the unique advantage of "newbie gains" for late-bloomers or returning lifters , and lay out the exact 4-variable blueprint required to minimize muscle loss and put yourself in the best physiological position possible as you age. Plus, we dive deep into the truths and myths of protein sourcing, the power of leucine, and why you might be "splitting hairs" over animal vs. plant-based proteins.    Head over to our website and check out our 100% Free 8-Week Challenge, alongside our self-guided courses and nutrition guides. Click the link in our show notes to get started today!   Keywords: Age-related muscle loss, how to build muscle after 40, sarcopenia prevention, resistance training for seniors, muscle hypertrophy over 30.  Leucine protein synthesis, bioavailability of plant protein, whey vs meat protein, valley to peak nutrition, minimum effective dose strength training, newbie gains over 40.

This episode is a comprehensive nutrition Q&A designed to help hikers, hunters, backpackers, and outdoor enthusiasts optimize their fuel and achieve their fitness goals. In the first half of the episode, we address specific listener struggles and do a deep-dive into the logistics of DIY trail food dehydration, navigating weight loss within family-style dinners, and smart workarounds for tight meal-prep spaces. The second half introduces the "Non-Tracking Framework"—a set of practical "bumpers" for busy days, vacations, or high-stress periods when logging food into an app isn't feasible, ensuring listeners can still maintain boundaries and progress toward their fitness goals without burning out. Key Topics Covered Deep Dive: The DIY Dehydration Guide for Backpacking Round vs. Square Dehydrators:The pros, cons, fan placement, price points, and space considerations for each. Trail Logistics:How to package, break up, and rehydrate your meals (the golden 1:1 water ratio). Safe Cooking:Choosing between mylar bags, boil-safe Ziplocs, or just cooking straight in your Jetboil. Pescatarian on the Trail:Creative ideas using canned tuna, shrimp, and high-recovery vegetarian grain/legume combos. Weight Loss & Cultural Family-Style Meals Why you don'tneed to isolate yourself or quit eating traditional family meals to lose weight. How to create a caloric deficit by auditing your day, managing portions, and making micro-adjustments to cooking fats (oil, butter, coconut milk). Using tracking as a tool for awareness, not restriction. Meal Prepping with Minimal Freezer Space 4 practical workarounds for tiny kitchens: shorter 2-3 day prep cycles, component-only shopping, non-frozen convenience foods (rotisserie chicken + salad bags), and creating a healthy local restaurant "hybrid" rotation. The Non-Tracking Framework: Nutritional "Bumpers" What to do when life gets too busy to log your food. The Plate Compartment Rule:Balancing your macros visually (Protein, Fiber/Veggies, and Carbs) to protect your training energy. Time Blocking:Setting intentional eating windows to eliminate mindless snacking, fancy coffee drinks, and liquid calories. Managing Highly Palatable Foods:The science of why it’s easy to overeat Oreos or trail mix, but hard to overeat chicken and rice. The "No Doubling Up" Rule:Avoiding overlapping macros in a single meal (e.g., picking one starch, not three). Final Takeaways: Intentionality vs. Autopilot Matching your nutrition Strategy to your current bandwidth (The 1-to-5 Motivation Scale) so you never default to the drive-thru. Resources Mentioned in this Episode Valley to Peak DIY Dehydration Guide  Valley to Peak Non-Tracking Cheat Sheet Connect with Us! Got a question for the next Q&A? Reach out here! If you enjoyed this episode, please leave us a review and share it with your hiking crew! See you in two weeks.

Zone 2 training is often labeled as “fat burning,” but what does that actually mean in real-world performance? Should athletes, hunters, and endurance enthusiasts be eating more fat during long efforts? Or is the body primarily relying on stored energy systems regardless of what you eat? In this episode of the Valley to Peak Nutrition Podcast, we break down one of the most misunderstood concepts in endurance nutrition: fat as fuel. We explore whether the body is using dietary fat or stored body fat during low-intensity exercise, how carbohydrates still play a critical role, and why it’s never as simple as “fat vs carbs.” You’ll learn how energy systems actually interact during Zone 2 training, multi-day efforts, and long-duration mountain objectives—and why relying on a single fuel source can limit performance. If you’ve ever wondered how to properly fuel Zone 2 training, ultras, backcountry hunts, or long mountain days, this episode will give you the clarity you need.   Download the cheat sheet Check out Valley to Peak and other Resources.  In this episode: What “fat as fuel” actually means in Zone 2 training The difference between stored body fat and dietary fat How the body actually breaks down and uses fat for energy Why fat and carbohydrates are always used together (not separately) The role of intramuscular triglycerides in endurance performance Why muscle glycogen still matters—even at low intensities The real timeline for dietary fat to become usable energy Why higher intensity changes everything about fuel usage How carbohydrate supports fat metabolism (“fat burns in a carbohydrate flame”) Why calorie balance—not macronutrient manipulation—drives fat loss Key Takeaways: Zone 2 training is not 100% fat-burning—it’s a blend of fat and carbohydrate use Most fat used during exercise comes from stored body fat, not what you just ate Dietary fat takes hours to become usable fuel during activity Carbohydrates are essential for higher intensity and mental performance Fat and carbs work as a system—not competing fuel sources Great listen for those interested in:  Endurance athletes Trail runners & ultrarunners Backcountry hunters and hikers Cyclists and hybrid athletes Anyone training in Zone 2 or long-duration efforts  

  In this episode, Kyle sits down with Marshal Whitaker of Argali Outdoors. Marshal’s story is a fascinating look at what happens when elite endurance goals meet a newfound dedication to metabolic science. Having recently conquered a 50K ultra marathon while losing 30lbs, Marshal is now shifting his sights to the bodybuilding stage. Episode Highlights The "Busy" Factor: Why staying active is Marshal’s #1 tool for managing hunger in a deficit. The Power of Coachability: Marshal discusses "swallowing his pride" and moving away from a restricted "chicken and broccoli" mindset to a flexible, macro-based approach. Performance vs. Weight Loss: How Marshal successfully increased his running mileage while simultaneously shedding weight—disproving the myth that you can’t do both. Volume Eating: The "magic" of frozen Potatoes O’Brien and how to eat full plates of food while staying in a caloric deficit. The Support System: How Marshal’s transformation sparked a fitness journey for his wife, turning their home gym into a hub of mutual accountability. Training in Quarters: Kyle breaks down the philosophy of dividing the year into four distinct focuses to prevent burnout and "wanting it all at once." Key Takeaways "I thought I would always feel fatigued and hungry... but I’m eating sandwiches with grilled onions and fitting it into my macros. My understanding of food has completely changed." — Marshal Whitaker Resources & Links Mentioned Argali Outdoors: argalioutdoors.com – High-performance gear for backpack hunters. Marshal on IG Valley to Peak Nutrition: Valley to Peak Nutrition – Search the full archive of episodes from #1 to the present and all of our resources.  Connect with the Show Follow Kyle on Instagram: [@V2pnutrition] Subscribe on Spotify & Apple Podcasts: Search "Valley to Peak Nutrition" (Note: On Spotify, episodes currently start at #20, but the full library is available on the website!)

Why does weight loss stall even when you count your drinks? Plus, the truth about fasted cardio and staying active in your 70s. Let’s dive in! Episode Summary: In this listener Q&A episode, we tackle the nuance of nutrition that goes beyond simple "calories in vs. calories out." We discuss why alcohol can halt weight loss despite a calorie deficit , whether fasted cardio actually burns more fat , and how to adjust your diet as you enter your 50s, 60s, and 70s. We wrap up with a masterclass on fiber—explaining why it’s the most overlooked tool for heart health and cancer prevention. Key Takeaways: The Alcohol Variable: Why the body prioritizes alcohol metabolism and how cellular inflammation causes water retention Fasted Cardio Debunked: Why training on empty might actually be hindering your performance and metabolic flexibility. Nutrition for Longevity: Addressing the "Front Porch" phase—how to maintain muscle mass and energy in your 70s. Fiber 101: The difference between soluble and insoluble fiber and why "Keto-friendly" high-fiber wraps might be ruining your digestion. Podcast Chapters (Timestamps) 00:00 – Welcome & Show Season Recap 04:30 – Does Alcohol Stop Weight Loss? (Beyond the Calories) 07:15– The Difficulty of Measuring Liquid Calories 10:45 – Fasted Cardio: Weight Loss Benefit or Performance Hindrance? 15:20 – Teaching Your Body to Use Fat as Fuel 18:50 – Nutrition for the 70+ Athlete: Staying Overlooked No More 22:15 – Why Energy Levels Drop: Hormones vs. Activity 26:40 – The Three Pillars of Aging: Energy, Health Markers, and Strength 31:10 – Fiber Intake: Are You Falling Short? 34:50 – The "Cocklebur" Effect: How Fiber Cleans Your System 38:20 – Soluble vs. Insoluble: Which Foods Do You Actually Need? 41:05– The Danger of Overdoing Fiber: Avoiding the "Keto Wrap" Trap 44:00 – Closing Thoughts & How to Submit Your Questions   Guest & Resource Links: Submit Your Questions: [email protected] Follow Valley to Peak: Valley to Peak Nutrition   Related Episode: When is too much meat too much?  

In a world where "optimization" is the new standard, where is the line between healthy hormones and chasing a number? In this episode, we sit down with Dyllon Sanford of Henderson Family Medicine to break down the state of men’s health in 2026. We explore why testosterone levels are dropping in younger men, how to accurately read your lab results (Total vs. Free T), and the critical difference between medical intervention and natural optimization. From "gas station taquito" lifestyle traps to the long-term implications of TRT dependency, this is a no-nonsense guide for any man looking to reclaim his vitality without sacrificing his long-term health.   Valley to Peak 8-Week Challenge GLP-1 Podcast

Check out more from Valley to Peak Nutrition here! - - - - - "If today’s deep dive into mastering your 'Trail Q&A'—from navigating lower protein intakes to staying fueled for those grueling nine-day expeditions—helped you rethink your backcountry strategy, we’d love to stay connected. Head over to our search page for our a full list of options and reviews to learn more. If you’re finding value in these trail-tested tips, please take a moment to leave us a review on Apple Podcasts or Spotify. Your feedback is the fuel that helps us grow and ensures other mountain athletes and hunters can find their way from the valley to the peak."

Think your best life is behind you once over the hill? Becki Honner is here to prove otherwise. At 45 and a mom of four, Becki was told that "age and hormones" were the new bosses of her biology. She decided not to listen. Instead, she teamed up with us to be at a composition she envisioned and hit performance peaks she hadn't seen in years. In this episode, we’re dispelling the midlife excuses and diving into the exact mindset shift Becki used to reclaim her strength and silence the skeptics.  - - - - - - Check out more resources from Valley to Peak. Take our 8-Week Challenge.  

We're back from a ton of travel and being a part of Toughsheep and Touchback in Reno and SLC.  We have had a ton of questions about how to fuel for events like this, so we dive into that in this episode.  We also cover products worth keeping your eye out for that are releasing soon and how to not get confused by ALL the supplement companies at shows like this.  - - - - - Roughridge Stove MTNTOUGH Exo Mtn Gear- K4X- coming soon + alert sign up.  Valley to Peak Nutrition 

I sit down with the founder of Neve, Nora Fierman to chat all things about opening a small business, time in the backcountry, and why smoothies are the wave of the future for fueling backcountry adventures.   - - - - - Find Nora and Neve here.  More from Valley to Peak. 

Grab your carbohydrate fueling guide download here.  Check out other resources (and our revamped website) here.  More from Summit Strength here. 

Thanks for listening!  Check out more from V2P here.  - - - - -  Ellyn Satter Division of Responsibility Andy Galpin on Training and Movement in Kids

FAQ: Sharing a summary + my thoughts on the new dietary guidelines- which are quite the shift from we had previously had.  We also check out questions on:  Is HIIT better for fat loss than zone 2 cardio? Are there lower thresholds for carbs, fats, or proteins that we should avoid? Will creatine alone build a bigger muscle? Dietary guideline information for you to look at.  Research on Z2 vs HIIT.  Conversation w/ Cardiologist Matt Nelson: "Is there such a thing as too much exercise for the heart?" More information about Valley to Peak + Resources for you to use!

We're tackling a few topics this time:  A huge thanks to you for getting us to 100K downloads.  How to set goals with a VERY simple framework. Q&A on if we take HSA, if we require paid-in-full programs, and more.  Link to our free guide.  Link to our quadrant planner. 

Chris Cage of Greenbelly meals sits down to chat all things backpacking food and nutrition with me today.  You'll hear about how he got started, why, and where he thinks the future of backpack nutrition is headed.   We dive into some rapid fire Q&A and talk about a project we worked on together that will be released soon.  Check out Greenbelly's YouTube channel here.  Future link of our electrolyte video when it is finished and released.  - - - -  To get more information about Valley to Peak or our programs, check out v2pnutrition.com

The Five Things We Did: JC spent just shy of 4 months focused on his nutrition with one goal: see if it could change the current course of his health.  You'll hear his perspective, tips, advice and exactly what we did during that time together.  - - - -  Check out more resources, podcast, and other things to help in your journey at V2P!

-How much does exercise contribute to calorie needs? -What’s a DEXA scan (and what’s good to know in the results?) -What exactly is a “healthy relationship” with food? Are you there? -Is there a 1:1 calorie intake vs burn effect to create energy equilibrium? - - - - - - Valley to Peak Nutrition Resources, Info, and Freebies

Topics covered:  Are oral GLP-1s as effective as injectables? What's the deal with the new report on protein powders containing lead? Should I worry about not having carbs with my protein after a workout? Are energy drinks really killing my gains in the gym and workouts? Consumer Report on protein powders Podcast with Dyllon Sanford on GLP-1-Part 1.  European Food Safety Authority

Creatine is arguably the most popular supplement on the planet right now.   When you ask, people have heard they should take it, but they're not quite sure why, what it does, how it works, or if it even really works at all for that matter.    We look to explore some of that and get answers in this episode.  - - - - - Creatine in the backcountry (podcast).  Creatine and other supplements in physical occupations and tactical athletes (podcast). 

How important is variety in the diet?  I tend to eat alot of the same things every day.  How important is nutrient timing when it relates to protein intake?  Does protein quality matter? “I tore my hamstring while water skiing this summer.  Should I be eating more protein while I’m doing my PT work?  What about amino acides or BCAA?   I LOVE ice cream, but it kills my intake.  What are three ways I can have a healthier version (change TYPE, change AMOUNT, Skip) - - - - Check out our resources at Valley to Peak Nutrition or sign up for coaching!

Your body shivering is an automatic response for survival as it contracts your muscle to generate heat when thrown into a particularly cold environment.     The energy demand is high. The currency of that cost is calories.    I wanted to know just WHAT happens, WHY, and if we’re able to fix it in the field.     Who better to discuss the topic than Mr. John Barklow himself? ---- Knowledge from Storms.  Sitka Gear Montana Knife YouTube Survival Series w/ John.  Rewarming Drill.    

This week we look at four practical things you can do to recover and stay strong for a season- be it training or hunting.  We talk about whether you should carb load or not before a big hunt and give some updates on what’s to come throughout the fall.    Podcast with Rokslide and Jordan Budd Our Prep and Recovery Nurition Guide (Free) Our DIY at-home electrolyte mix  

We held a live backcountry nutrition Q&A in mid-July and folks showed up big time with great questions!  This is the recording from that session.    To check out the resources we highlight in the episode, you can check out Valley to Peak Nutrition website. 

What happens when you head to the mountains to hunt elk for eight days in physically demanding terrain?  I knew in theory what happens, but wanted to hear Cory's first hand experience and the details behind his experience and project: Destination Elk.    Destination Elk Link Series Elk 101 Resources and information Valley to Peak Resources

I'm joined by Kyle Zibrowski of Chapter 3 Sigma and a good friend of mine.  There seems to be a million ways to create new habits now days.  The problem?  Too many things to focus on is the antithesis of creating new habits.  Simplicity is king.  Kyle and I talk about ways that will actually help- things that were forged through actual adversity.    Chapter 3 Stigma Substack    Chapter 3 Stigma Podcast: Apple Podcast Spotify YouTube   More from Valley to Peak Nutrition  + Resources

Lindsay is back for this round of FAQ where we look at:  Does anything actually increase metabolism (Spoiler: yes!) What should I eat before a really early morning workout? Do I have to add in exercise to achieve my goals?  Are there other ways? What exactly is 'energy expenditure'?   Sing up for the Backcountry Nutrition QA&- happening July 16th, 2025 at 7p MST).  

Check out all the V2P Resources- including our Backcountry Nutrition Course- here.  From Hunt West: "In this episode of the Hunt West Podcast, Jaden Bales sits down with longtime friend and backcountry nutrition expert Kyle Kamp of Valley to Peak Nutrition. Kyle shares how mastering the basics of nutrition—not chasing the latest fads—is the key to performing at your peak in the mountains. From building sustainable systems to dialing in off-season weight loss and fueling long hunts like a late-season elk hunt, or a dall sheep trek in Alaska, Kyle lays down practical, no-BS advice for every kind of hunter. Whether you're prepping for September elk season, cutting excess weight for the mountains, or figuring out what to actually eat in the backcountry, this episode delivers. Expect real stories, smart strategies, and a ton of overlap between hunting and nutrition that’ll get your wheels turning and your food game dialed."

A five year dream with PLENTY of setbacks along the way.  Michael and I talk through those setbacks, training, and yes- what nutrition looks like to climb the tallest mountain in the world.    Bar Recipe Other Resources from Valley to Peak 

The 2025 Exo Mtn Gear Death Hike of the Grand Canyon and our attempt at 100-miles.  We recap the hike, nutrition, how we changed our training- and a host of other topics.  Marks Food List Kyle's Food List Fueling When You Don't Feel Like It Guide At Home Muscular Endurance Circuit Resources from past Death Hikes

Updates to our Dehydrate Guide- and a free copy for those that purchased version one.  Listen to the episode for details.    V2P Dehdyrate Guide V2P Self-Guided Backcountry Course Other Free Resources

Gabriel had every reason on the planet to legitimately not show up to this years Death Hike.  Yet, his first question to his doctor after a finding in his health was "Am I still going to be able to make this hike?" We talked ABOUT the hike, but we also talk about the importance of not sitting on things in your health you need to handle and what it means to go all-in on a commitment you make.  Atomic Athlete/Exo Mtn Gear Training Template Ivory Holsters Website Our New Backcountry 101 Course Other Resources We Offer

Thanks for checking the podcast out!  Below are links referenced throughout the episode:    1. Prior R2R2R Podcast Episode (with attached Food list.  2. 2025 Nutrition & Food List. 3. Podcast on fat burning fat as fuel, and fat adaptation.  4. Link to 2 DIY Bars for the backcountry.    Our BACKCOUNTRY FOUNDATIONS course is now live if you want to check it out here.   

Nicholas Gilbert joins me this week to talk through his own personal journey.  From running track for University of Oregon in college to getting busy with a family, he found himself in the same spot most of us do- unhappy with our health, but not 100% sure what to do about it.    2024 was a year of redemption for Nicholas.  Not only did he solve for the questions about his health, he went back to the mountains of Alaska and redeemed a lifelong dream of taking a Dall Ram with his bow.     Nicholas’ Instagram and Contact information.  Hawaii Safari’s  More resources from Valley to Peak

Recap of the 2024 Death Hike with Nutrition List Stay in the loop for the release of our Backcountry Nutrition Course!

  Part 1 of 2:  Are protein bars glorified treats? If starvation mode isn't real; why do we plateau?  What's actually happening? What do you do in Valley to Peak?  What's your role in the process of someones progress? Do we need detoxes? Get more information and resources from V2P here!

We dive deep on what actually works in big wilderness pushes, what's garbage, and what shows promise, but still needs some adjusting.    V2P Backcountry Meat Care Guide  V2P Newsletter subscription to find more about the news Backcountry Nutrition Course launching this spring.  Get ahold of us!

Imagine waking up and not feeling like yourself.  It's a challenge many of us will hopefully never have to know.  It was, however, something Rachael Sanchez had to walk through.  But, as you'll hear, nutrition and training slowly started to help her feel like herself again.    If you'd like to contact Rachael, you can reach out on social media.    If you'd like to learn more about Valley to Peak, you can check out our resources here. 

Dyllon and I sit down and discuss everything from the basics to the more complex aspects of GLP-1's and medications like Ozempic.  We look at:  What is it?  What is GLP-1 as a whole?  What’s the acronym stand for?  Do we produce it naturally? If so, why are we suggesting people get a shot to get more of it?  What was it originally intended and created for? Why does it seem to be magic for WEIGHT LOSS? What are the obvious or hidden upsides? What are the obvious or hidden downsides? How long can a person take it? Can they live on it forever? Does the body naturally produce less if it’s getting some from other sources? Will appetite increase once they come off? Is there extra concern for muscle loss while on them?  Is that concern warranted? How can you make sure to mitigate that loss? Is there a way to maintain productive levels of energy while taking them? Sounds like a free lunch- something bad has to be lurking….right? and MUCH, much more!   Click here to check out more from Valley to Peak. 

In 2021 Sarah Book was put on life support after complications arose from a hospital admit she found herself in the midst of.  Little did she know the worst day of her life would serve as a major catalyst for her future.  Her story is both heart-wrenching and motivating.     Her can reach out to Sarah here if interested.    Check out more from Valley to Peak here. 

Several updates (and announcements!) for 2025! Plus: A final bonus episode to wrap up '25 based on hiking questions for the trail.  See the list below.  Check out Valley to Peak Resources Here.  - - - - Hiking is my excuse to be able to eat a peanut butter and jelly sandwich 😀 What snacks offer some good energy? I have often heard that gummy bears are good but what quantity? How much is too much? Fresh fruit if available or dried fruit? No difference? I struggle to eat on longer hikes, how often should I eat, quantity etc I find I get really fatigued then eat something small to keep going On long hikes, I strive to eat every hour on the trail. I typically consume carbs. Should I also be eating protein? Is there anything we should prioritize to aid our recovery for hiking again the following day? I sometimes feel like I'm trying to get in a good meal at the end of the day, which means I might not sleep as well as I could, which makes the next day harder ... so I eat less and then have less energy than I want. Any tips? Options for protein and meal options when you can’t eat the commercial dehydrated meals! They don’t agree with my stomach…:( Since undergoing a couple of surgeries which involved bowel resections I have been advised to avoid nuts, seeds and skins to lessen the risk of an obstruction. I have always munched on nuts for a quick fix of protein. What snacks should I eat for a high intake of protein. I sweat way more than my husband and feel like I need to drink a lot more water. Is there a way to calculate how much salt/electrolytes to consume to stay balanced? Or is it just trial and error? I always have problems with salt/electrolyte tabs and powders. I prefer to simply drink water because the addition of supplements to the water makes me feel nauseous after drinking. I don't know if it's the key nutrients/minerals that bother me or the fact that I strongly dislike sweet drinks. Is there another way to replace lost salt/minerals during a long, hot hike? Are LMNT salts superior to over the counter electrolytes that I might be able to buy here or in Europe? Also, years ago you had to mix the exact ratio of water to an electrolyte packet to get the right ratio. Is this still a thing? Looking at the back of an LMNT packet online, there doesn't seem to be a quantity of water stated. Was that a myth?

"How in the world did you find time to get ready for a sheep hunt AND be gone for that long?"   This was a question posed by many of you...and the question that made it hard to decide whether to go or not in the first place .   Lindsay and I sit down together to get HER perspective on what it means to be gone that long, what the spouse leaving can do ahead of time to take the burden off of home life and some input from me on how I balanced it all.    Check out more from V2P here if interested. 

This week we look at cyclic dextrin as a fuel source during training- is it actually better for us/blood sugar response?     Weights vs cardio?  Is one more advantageous for goals?   And, we announce how you can save some cash on Black Friday beginning now.    Click here for an opportunity to take advantage of reduced cost on Foundations Plus Program.   Operation Net Zero Podcast referenced is linked here. 

Four of the top question you asked:  - What are discretionary calories, why do they matter, and how much should we aim for? - What your thoughts on blood work done?  Should I get some?  What should I get for nutrition? - Why do people "relapse" on their weight/performance/nutrition goals? - I'm getting older.  How do my protein needs change...or do they?   Plus more!   Check out our programs and materials or subscribe to our newsletter on our website!

Heidi is a dietitian who recently joined V2P to help create great content and educate folks who want to learn more about nutrition.     We do an introduction, learn more about Heidi, her background, and recent (successful!) solo trip for elk!   Check out all of our information and content on our website!

We get a bunch of great questions from listeners, but Jake wanted to do a role-reversal on this episode to cover a TON of different topics as they pertain to nutrition at home, in the backcountry, and getting it all to work together.