Valley to Peak Nutrition Podcast

BONUS-EP: 20: When Less is More (Proper ”Deload” Before a Trip w/ Summit Strength)

This week I'm joined by Rowan Smith of Summit Strength. 
The topic Rowan and I cover this week is very timely for most folks.  We talk about "deloading"...or in more simplistic terms- scaling BACK exercise before a trip into the mountains SO THAT you CAN perform optimally when you take your first step on the trail.   We'll talk through things like: - What should training look like in the weeks leading TO a big trip?-How soon....and how much...should you back off of a workout leadign into that trip/-HOW do you deload; stop completely or reduce the amount?-And, a variety of other topics.
 
Summit Strength Facebook group. 
 
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!)
 

Ep 19: Creating a Backcountry Meal Plan- The Nitty Gritty (W/ Mark Huelsing)

This week Mark and I chat through exactly how create your own nutrition plan for the backcountry.  We look at: 
 
-  How many calories should I be aiming for (and why calories aren't all that matters). 
-How should I split those calories up among carbs, protein, and fats (and what food will best help meet those needs). 
 
As well as a variety of other topics to help you create your own backcountry nutrition plan.  The mantra we always use is "calories only matter if they're coming from this right place..."  This podcast dives into just why that is. 
 
LINKS
Exo Mtn Gear/Valley to Peak Fuel Guide
Packets of BBQ Pork
Salted Edamame
 
More information about the Valley to Peak Nutrition Coaching Program (3 spots open). 
 
Is there a topic YOU want to hear about?  Tell us here!
 
Check out a host of free resources to help you get clarity on nutrition.
 
Interested in dehydrating your own food for the backcountry?  Grab the guide here. 
 
Join our Facebook group! Valley to Peak Facebook Group
Opt in for the latest V2P News (and a freebie!)
 
 
 

Ep 18: Death Hike Recap (Pt 1) - TheTrip

Mossy Salomon's, rivers, and Alaska. 
 
Part 1 of 3 recaps the trip itself, which included an audible 4-hours into day one, river crossings, side hills, sheep, and THE best campsite.
 
The link to the DIY Dehydrating guide: Valley to Peak Dehydrating Guide
 
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!)
 
 

Ep 17: Hydration & Electrolytes for the Backcountry

Hydration, electrolytes, and other topics for the backcountry (is there a supplement for altitude?  DIY pour over coffee in the backcountry, and much more!). 
 
Show Notes: 
- DIY backcountry pour over coffee instructions. 
- Hunt Backcountry Podcast interview with Dr. Robert Roach on altitude.
-Nuun Tablets
-DIY Electrolyte Mix Directions 
-Valley to Peak Electrolyte Guide
 
Is there a topic YOU want to hear about?  Tell us here!
 
Check out a host of free resources to help you get clarity on nutrition.
 
Interested in dehydrating your own food for the backcountry?  Grab the guide here. 
 
Join our Facebook group! Valley to Peak Facebook Group
Opt in for the latest V2P News (and a freebie!)
 
 
 

Ep 16: HIIT training for the mountains (is there value or no?), fueling for HIIT, and honesty for a gym pass...plus more!

We're all limited on time and want to make best use of what we have, so it begs the question- is short-duration, high-intensity better than longer pushes?  If given limited time, should you just lift weights?  What's best?
 
Mark and Kyle dive into these topics AND the "after burn" effect of exercise, what it does for your fueling strategies, and if it matters.
 
The outline includes: 
HIIT training for the mtns.  Value vs none? 
EPOC burn for deficits (I.e. relying/count/tracking the kcal burn that comes after HIIT vs steady-state).  
Cardio vs resistance training if you had to pick. 
Value/difference between two. 
What “burns more calories”
Things you’ve found to keep you motivated (training vs burning calories?)
Is there a difference fueling strategy, and dishonesty for days passes in a gym. 
 
The link to the DIY Dehydrating guide: Valley to Peak Dehydrating Guide
 
Is there a topic YOU want to hear about?  Tell us here!
 
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!)
 
 
 
 

When do you include protein for endurance fueling? (Solo Short)

Topics covered: 
When do you start adding protein into your training fuel plan?
Why is it needed at that point- the two main factors it's worth considering. 
How MUCH should you be adding when it's included?
All of this and more covered in the episode!
 
Is there a topic YOU want to hear about?  Tell us here!
 
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!)
 

Ep 14: Grass v Grain-fed beef, staying on track with nutrition while traveling, and 50-miles in the backcountry...with no food (w/ James Nash)

I'm joined by James Nash this week to talk about work that requires travel and the challenges that come with that and nutrition....and how to navigate it.
 
We also dive into the differences between grass and grain-fed cattle, long trips in the backcountry (without food) and the value of taking on things that seem too hard to do. 
 
James and I cover a lot of topics in the episode.  Everything referenced is linked below: 
- James' 6-Ranch
- Podcast with Ryan Maid
- Nerve: Poise Under Pressure, Serenity Under Stress, and the Brave New Science of Fear and Cool
Is there a topic YOU want to hear about?  Tell us here!
 
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!)
 
 

Ep 13: FAQ- White rice vs brown, sweet potatoes vs white, white bread vs the world...and more

Is white rice better than brown?
Are sweet potatoes better than your average white potato?
Will all white foods make you gain weight (sugar, bread, potatoes, etc.?)
Are small spikes in blood sugar bad?  (Find out why they're NOT). 
 
Lindsay returns this week as we aim to answer the above...and that's just scratching the surface. 
 
Is there a topic YOU want to hear about?  Tell us here!
 
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!)

Ep 12: When Light is Too Light (w/ Mark Huelsing).

"THE LIGHTEST WAY TO LIGHTEN YOUR LOAD IS TO LIGHTEN YOURSELF."This phrasing is thrown around a ton in the world of outdoor adventure. Coupled with "I want to be light on the trail" as one of the top 5 reasons people reach out to me make it a topic worth addressing.Mark and I have been on both sides of the weight coin- too heavy to pursue any trail adventures and too light to recover well from big trips.  We discuss the downsides to both and four things that can suffer when someone is too light for the trail and- how those instantly improve being slightly above an "ideal" weight. 
Article referenced: When Light is Too Light for the Trail. 
 
Is there a topic YOU want to hear about?  Tell us here!
 
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!)

Ep. 11: Moving weight over distance (ruck training) w/ Mike Prevost

We're joined this week by the BEST in the game when it comes to training for moving weight over distance and general training principles.  
 
Several things are reviewed in our conversation that will most certainly leave saying "I never knew that..." when it comes to basic principles for improving your fitness.
 
We reference several things in the episode.  One is both of Mikes free guides.  These are linked below. 
 
Prevost ruck training guide (Part 1)
Prevost ruck training guide (Part 2)
Mike's YouTube channel. 
 
Is there a topic YOU want to hear about?  Tell us here!
 
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!)