Explorez tous les épisodes du podcast Valley to Peak Nutrition Podcast

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: 

1. What is it?  What is GLP-1 as a whole? 
2. What’s the acronym stand for? 
3. Do we produce it naturally?
4. If so, why are we suggesting people get a shot to get more of it? 
5. What was it originally intended and created for?
6. Why does it seem to be magic for WEIGHT LOSS?
7. What are the obvious or hidden upsides?
8. What are the obvious or hidden downsides?
9. How long can a person take it?
10. Can they live on it forever?
11. Does the body naturally produce less if it’s getting some from other sources?
12. Will appetite increase once they come off?
13. Is there extra concern for muscle loss while on them?  Is that concern warranted? How can you make sure to mitigate that loss?
14. Is there a way to maintain productive levels of energy while taking them?
15. 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. 

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• 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.  

 

 

It’s really tough to make any kind of progress in training when we have near-constant setbacks while training.  Little issues can go from annoyance to concerning quickly. 

We’re joined by Rob Minturn of Wilderness PT this week to talk about how we can avoid setbacks by taking care just a few small things on the front end. 

Link to: 

• Super Feet
• Sheep Feet
• Glutey Tubey + cost.
• Bands on Amazon
• Rob’s social content

This is the recap of Kyle's 2024 dall sheep hunt in the Alaska Backcountry with Limitless Alaska Guiding and Mark Rowenhorst. 

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Detailed gear and nutrition list is linked here for those interested. 

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Click here for more information about Valley to Peak Nutrition and available resources!

Creatine has gained a load of attention in the last couple of years for it’s reported ability to enhance athletic performance, increase muscle size, and improve brain function. 

With accolades like that, it’s no wonder that people are starting to ask “is there a use and benefit for taking creatine in the backcountry to enhance performance while in the mountains?”

We’re here to answer that question today by evaluating: 

• What is creatine exactly?

• Should we care- why or why not?

• What’s the deal- does it actually work?

• Is it dehydrating- a common question that comes up in the conversation? 

• Should I avoid or take it into the mountains?

• Should I avoid or take it in preparation and training for the mountains? 

Let’s dive in…

My guest this week is Dustin Diefendurfer.  Dustin runs MTNTOUGH- a program and app that has become synonymous with training the dedicated.  This includes folks in the military, backcountry hunters, thru-hikers, wildland firefighters, ultra-runners, and just about everything in between.  

 

Having had the chance to get to know Dustin and the entire crew over at MTNTOUGH through work we’ve done together in the last year has been nothing short of a great experience and learn from the exception attitudes, work ethic, and thinking they operate from everyday.  I wanted you all to get to experience that. 

 

So, we cover the origins of MTNTOUGH and it’s grown over the years.  What’s been good- and difficult- about that.  How the most impactful things rarely start out as trying to create any kind impact at all.  We talk about making decisions and when to take leaps and at what point are decisions just plain stupidity….and so much more. 

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Check out more from MTNTOUGH here. 

Resources on nutrition?  Check out Valley to Peak here. 

Science is ever-evolving.

The science of nutrition is not immune to this. 

The worst thing someone who studies nutrition can do is plant their feet so firmly on an idea that they're unwilling to hear how it might've changed over the years.  I'm not immune to that. 

 

Mark and I cover three things that we've both changed our minds on over the last five years when it comes to the topic of nutrition. 

 

We delivered on the recipes for the backcountry bars.  You can find them linked here!

 

More from Exo Mtn Gear. 

More from Valley to Peak.

This week I’m joined by Brian Barney. 

 

You'll hear one theme come up time and again in this podcast: operating optimally on nothing more than the bare minimums.  Minimum time, minimum intel, minimum resources, yet still making it work.  I couldn’t think of a better person to invite on the podcast and learn from…plus he’s one of the genuinely best dudes on the planet. 

 

Topics we look at: 

• Hearing how he’s approached his nutrition in the field- especially when water sources are scarce in the earlier parts of the season. 
• How to find water on maps. 
• And, how to fit in time for training amidst working a full-time job, hosting his own podcast, raising a family, and being a husband.  

You heard us reference a course he puts on, videos he’s done, and other resources he’s had his hand in, in the past.  We’re going to link those in the show notes so if you want ot check those out, you can below:

• Brian's social media channel
• Brian's podcast
• Hunting course
• Brian's high country films 

We appreciate you joining us this week- and every week!  If you have any questions you want us to sort through in our Q&A segments, questions, or topics- let us know.  You can email us at info@v2pnutrition.com. 

 

Words like processed foods, inflammation, and seed oils are thrown around daily in articles and social media.  But, what do they really mean?  Are they as big of a concern as is suggested in the 30-second reels we see each day?  We cover more topics this week as we look at:

• processed food
• seed oils
• saturated fat
• inflammation
• antioxidant

Questions?  Email us at info@v2pnutrition.com. 

Interested in free resources?  Check out all of the offerings at v2pnutrition.com. 

Words like GMO, organic, additives, and preservatives are thrown around daily about the topic of nutrition.  Most of us make our purchasing decisions based off of them, but do we really know what they mean?  This is a two part series to break these down and look at definitions and separate fact from fiction. 

We’re joined by Neil Bangs of the BSU Human Performance lab to talk about what tests are actually worth getting, what to do with the information it gives, and how approachable they really can be.  (Includes coneration about the basics behind VO2 Max tests, DEXA, Lactate, etc.). 

 

BSU Human Performance Lab

Valley to Peak Resources

Physical demands in the mountains can be quite extreme.  Factors like a heavy pack, varying terrain type, heat, weather, smoke, and elevation can wear anyone out.  What's the best way to be resistant to exhaustion in these conditions?  You train for it...

 

Dr. Brent Ruby joins us again in part two to cover this very topic. 

Dr. Ruby's first episode. 

Wildland fire nutrition article. 

Learn more about Foundations Plus (starts July 2). 

Nutrition demands in the mountains are extreme.  Add factors like a heavy pack, varying terrain type, heat, weather, smoke, and you can wind up with nutrition needs that seem more like the calculation for an atoms potential than a calorie calculation. 

 

Luckily for us, Dr. Brent Ruby spent more than 25 years studying this to help us understand exactly how it works.  He joints us for two parts- one on nutrition (this one) and the physical demands and training for such tasks in part 2.  

 

Links

Dr. Brent Ruby. 

Summary of Dr. Ruby's Research 

Access to our F+ Cohort Sign Up

Managing [Nutrition] Extremes in Hostile Mountain Environments Article

You asked.  We answered. 

• What about white meat?  Do the same premises apply?
• How about vegetables?  I love grilled veggies, but are the risks the same?
• Is there an idea ration of red meat, white meat, and fish we should be aiming for in a week?
• How do you make your own jerky if you don't use nitrates?
• We typically make brats and summer sausage with our meat- is that ok or how do you process yours?

Plus much, much more. 

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Link to Fueling Your Ascent Guide

Foundations- Group 3- Summer/Fall

Subscribe to the Newsletter, Get Freebies.

Link to the WCRF and much of the research cited: https://www.wcrf.org/

The 2024 Exo Mtn Gear Death Hike of the Grand Canyon's iconic rim-to-rim-to-rime is in the books. 

 

We recap the hike, nutrition, how we changed out training- and a host of other topics. 

 

Marks Food List

Kyle's Food List

Fueling When You Don't Feel Like It Guide

 

“I recently watched a documentary suggesting that meat is the source of all health issues- should I stop hunting?”

 

This was a question we had on the documentary “What the Health”.  We looked at the main points in the documentary to determine what parts are completely false, what’s not the full story- and what part has some valid points. 

 

Check out other Valley to Peak resources at: Valley to Peak Nutrition

Mike and I continue our conversation this week in part two of the listener Q&A.  In this, we dive into a host of topics that will help give answers to questions you may have had about for peak performance on and off the trails.  We look at:

• Why aiming for calorie-density for trail nutrition is a waste of time.  
• Backcountry nutrition strategies and differences from home nutrition.
• We explore how the variables of mileage, intensity, and temperature can impact our nutritional needs.
• Wee look at how to utilize tools like MyFitnessPal accurately.

Whether you are finding your way in mountain nutrition or at home, Mike's questions delivers some great and insightful lessons.

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Mikes social media. 

Lean more about our courses. 

 

Over 75% of the Valley to Peak audience is men- a huge following.  So, why in the world would I choose to do an episode ‘for the ladies?  Because many of you have told the women in your life about Valley to Peak (thank you!).  

 

We also started to see that many of the women we talked to all had the same questions...the same goals...and the same struggles.  Who better to filter those questions through than two women who have shared the struggle, faced it, and been successful?

 

Plus, what better way to say 'thanks' to the women in our life on Women's Day in 2024 than an episode dedicated to them?

 

Tif Social Media

Racheal Social Media

Foundations Plus Spring Group

 

"You said the concerns with artificial sweeteners are overrated...how is that possible?"

 

Part 1: I'm joined by a listen of the show- Mike Tennant- to talk through something I said WAY back in Episode 34.  In this, we tackle ALL things related to artificial sweaters. 

 

• Why did I make that comment?
• What does science say about them?
• Why does it seem like everyone who eats them is overweight if they're so 'healthy'?
• Isn't it better to just have the "real" thing?

We tackle all of this and more. 

Send us an email. 

Get ahold of Mike.

"I didn't want to be a dad who couldn't keep up w/ his kids."

This is all about taking your life back and some practical steps to do it.  Jack Lander joins me this week to share his awesome story of what woke him up to make changes in his life that let to an 80lb weight loss, find running, and an entirely different mindset. 

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Jacks contact information

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More resources from Valley to Peak 

"I'm not sure it can be as miserable as the earlier ones because of all the lessons we've learned over the years..."

 

Our friends Mark and Steve from Exo Mtn Gear join us to talk through just what those lessons are.  

 

Check out the recap of the last 10 years in this journal article from Exo. 

 

Learn more about the food + gear Mark and I took on the AK death hike in the links below. 

 

Mark's Gear and Food List Kyle's Gear and Food List

"I wake up crazy early to exercise and have no time to eat beforehand...suggestions?"

"I'm not a mountain climber...will your program even work for me?"

Collagen. 

Nutrition at altitude. 

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Lindsay joins me this week to tackle your questions on the first QA of 2024!

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Check out Valley to Peak Nutrition resources.

Most people don't lack motivation, believe it or not.  They lack a plan. 

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They're willing to invest the time, but knowing what to invest the time in is the #1 many folks derail good intentions by the second week in February. 

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In this episode we cover three key things in developing a plan that will actually work for you this year.  I'm joined by Chantelle from Uphill Athlete for segments of it as well.  No matter where you're at or what your goal(s) are, I think everyone will find something in this episode to help give focus to the plan. 

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MTNTOUGH

Summit Strength 

Uphill Athlete

Atomic Athlete

 

 

What a year!  We wanted to take the opportunity to say thank you to you, first and foremost.  Second, we wanted to give you an idea of what's coming in 2024 and have the first chance if you're interested.  Finally, we end with a listener who reaches his goal.  This is an extension of the podcast we started with Ken H from earlier in the year when he asked me "what do you mean this is 'so simple'?"  Ken talks about what it felt like to reach his goal several months later. 

 

Links from the episode: 

1. FAQ fact sheets. 

2. Foundations Plus

3. Apply for coaching. 

4. Part 1 with Ken H. 

 

 

Dave, like many folks who reach out to Valley to Peak, wanted to lose a few pounds and have better physical capabilities in the mountains.  However, it was two other goals that really drove his motivation.  One of these was a really small patch of aspens above his house.  There wasn't anything particularly special about these aspens beyond the things that propels nearly all of us to go seek adventure: "I wonder what it looks like up there..."

 

This is his (powerful story). 

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Interested checking out other resources to support your nutrition goals?  Check out the Valley to Peak Website. 

Most of us will sit down to watch the Lions get smoked tomorrow after a belly-full of turkey.  Most of us will also doze off without any recollection of who won the coin toss or possession that followed.

 

This shouldn't be what you experience the other 364 days per year, yet it's exactly what many folks complain of. 

 

Paul joins me this week as we explore how to better manage this and ensure it happens less often. 

 

Happy Thanksgiving, everyone!

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Interested checking out other resources to support your nutrition goals?  Check out the Valley to Peak Website. 

"I want to enjoy the celebrations with friends and family, but I don’t want to do it SO much that I find myself having to make a ton of ground up by the first of the year..."

 

Sound familiar?  You wouldn't be alone if so...

 

It’s a great question and one we’ve built a strategy for that we outline here.  We also tackle questions like: 

• Why does the weight go up so much after 1 meal?”  Is there really that little margin?….and what do I do with that?
• How do you account for stuff you didn’t make yourself in MFP?
• How do you deal with the abundance of holiday office parties, family gatherings, etc.  Should I just skip?

We're opening enrollment for coaching in 2023 now.  Spots are limited.  If you're interested, you can check out more details and sign up here!

 

Is there a topic YOU want to hear about?  Tell us here!

 

Grab your copy of the Dehydrating Guide!

  Check out a host of free resources to help you get clarity on nutrition.   Join our Facebook group! Valley to Peak Facebook Group Opt in for the latest V2P News (and a freebie!)

Josh ran the WY East 50K & Standhope 30K in 2023.   In spite of dominating one race and executing the SAME nutrition plan on the second, he had entirely different outcomes.  This podcast is the result of us talking through why, what happened...and how to fix it. 

• I have heard your body uses water to digest a meal.  If so, how long does that process take?  Could this have contributed to my cramping at Standhope. 
• Any data on hydration or nutrition related to acclimating to high elevation.  How long for body to acclimate for exertion, not just comfort?
• Any data on hydration/nutrition while running with a full bladder/bowels
• How do you feel about eating the same meals almost every day?
  • Helpful or not helpful
  • I see it as type of mental toughness
• Best inexpensive blood/food test to determine if there are any foods I should avoid. 
• If I run in the morning, either fasted or after breakfast I have zero stomach issues.  Often if I run after 4pm, I get massive bloating with tons of burping/farting.  Thoughts?

PLUS MORE!   Link to Josh's Instagram.    Send questions/podcast topics you want to hear covered here.  

 

AJ was, by most standards, the first V2P client and started his journey in May of 2019.  In this episode, AJ shares his experience (and insights) from losing and maintaining his weight + performance nearly 5 years ago. 

 

Questions you want covered?  Email us at Valley to Peak

Interested in Resources?  Check out the Valley to Peak Website

“I read about all of these supplements, teas, and things that are supposed to increase my metabolism.  Do they work or is there anything that would?”  

 

In the second part we tackle, what proved to be, a tough question for me: "I know you’re a big fan of tracking, but what if I don’t want to?  Are there any lessons or tips you’ve learned over the years that would help someone achieve their goal without the arduous task of tracking?"

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To learn more about our resources or working with Valley to Peak, check out the information here!

The second part looks at:

• What’s the minimum effective dose we SHOULD be aiming for
• What about all the age-old wives tales with nutrition? 
• What’s true and what’s not?  Can I have eggs or can’t I?  What about butter?  What about meat?
• What IS a good dose for exercise?
• Is there a consequence to doing NO exercise at all?
• And of course- what role does nutrition play in heart health?

Resources Referenced

• Dr. Nelson's Website (Lub-dub Doc). 
• Free nutrition guides on our website at v2pnutrition.com
• If you’re interested in getting your meals dehydrated for the upcoming season- you can grab that on the site here. 
• If you’re interested in learning more about nutrition, we have our foundations course available on there as well. 

This episode came about because of a question from me: why am I seeing so many athletes doing long-distance events dying all of the sudden?  Is there too much of a good thing?  His email reply prompted this podcast.

 

Resources Referenced

• Dr. Nelson's Website (Lub-dub Doc). 
• Free nutrition guides on our website at v2pnutrition.com
• If you’re interested in getting your meals dehydrated for the upcoming season- you can grab that on the site here. 
• If you’re interested in learning more about nutrition, we have our foundations course available on there as well. 

 

He had the tools- but found himself in the same spot many of us have: back to square one after having had met the goal once before. 

 

This week Bob and I sit down to look at why exactly DO we find ourselves in this cycle of success, relapse, and success again.  Is there a way or tools we can use to simple reach the goal and stay there?

 

This is all about finding success, losing it all, and getting it back again.  There’s practical information and tools you can use to apply to your own life as well and I think you’ll really enjoy it. 

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Interested in learning more about dialing in your own nutrition for your goals?  Check out our resources! 

From Exo Mtn Gear: 

Your truck won't run with an empty tank. And it also won't run well, or for long, or the wrong type of fuel. The same is true of you. To perform your best, you need to fuel properly. But what does that mean? With an overwhelming amount of nutrition information on the internet and countless "performance" products being marketed to us, how do you cut through the fluff and get solid nutrition information and recommendations on what really matters?

 

Kyle Kamp with Valley to Peak Nutrition is the guy we go to for all things nutrition. For years, Kyle has helped us prepare for our annual Death Hikes, our extended backcountry hunts, and even for day-to-day life.

 

In this episode, Kyle and Mark discuss

• what's changed in the past several years since they began working together,
• what changes they have made to the updated (and FREE!) Backcountry Fuel Guide, and more...

FREE Backcountry Fuel Guide: https://exomtngear.com/nutrition

More resources from Kyle and V2P: - Website: https://v2pnutrition.com - 

Katie at Fish Untamed was an EXCELLENT host and asked great questions....so great that she dug up a great list of questions that I've not been asked before.   

 

We also dive a bit deeper into the DIY Dehydration guide if you're ever been curious about what's in it. 

 

Is there a topic YOU want to hear about?  Tell us here! (Email: info@V2pnutrition.com)

  Check out a host of free resources to help you get clarity on nutrition.   Join our Facebook group! Valley to Peak Facebook Group Opt in for the latest V2P News (and a freebie!)