Valley to Peak Nutrition Podcast

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.
 
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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.
 
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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.
 
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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.
 
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Ep 10: It all started with a failure...

Robert Bishop is a guy who is no stranger to discomfort.  He's worked a career in special forces, signs up for challenging pursuits in the mountains, and challenging workouts.  Yet, he found himself in a situation that put his ability to do these things at risk after a work-related injury.  
 
This is his story of going from chasing sheep to Alaska to getting injured...and back again with even better energy to do what he loves.  But, it all started with a failure...
 
If you're interested in reaching out to Robert, you can link up with him here: 
 
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.
 
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Ep 9: (Part 2/2) Is there a ”window” for nutrition to maximize your benefits from your workout? (w/ Mark Huelsing)

Popular idea 2/2: you should get a good load of protein in within 60-minutes of completing your workout to maximize the benefit of your workout and muscle growth. 
 
That's how the story reads at least...
 
This week, Mark and I look at this on a deeper level to answer "is that really true?".  We look at: 
How narrow is that "window"? 
How does it differ for someone who fasts vs someone who doesn't?
What are the key pieces of ACTUALLY stopping muscle breakdown and encouraging growth of the muscle?
What are the nutrients we should focus on to encourage growth of the muscle, restoration of energy stores,  and getting the most out of our workout?
Study Referenced: Aragon and Schoenfeld, Nutrient timing resisted; is there a post-exercise anabolic window?
Link to Part 1
 
 
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Check out a host of free resources to help you get clarity on nutrition.
 
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Ep 8: (Part 1/2) Protein Distribution-is there a MAX we can actually absorb? (w/ Mark Huelsing)

This week we tackle an idea that's very popular in the training world: you can only absorb SO much protein at a meal AND you HAVE to eat a certain amount for it to really get max benefit from your workout.
 
So, what's true?  We tackle that in-depth and aim to answer:
Can you REALLY only absorb 30g of protein at a meal?
What happens if you're under?  Over?
Is even distribution better than a big amount at a single meal? Vice-versa?
What about unique situations when traveling or in the backcountry and you DON'T have the luxury of being as dialed to a specific amount?  
How do you "dose" protein?  Is there a difference between TOTAL weight and LEAN weight?
And, what IS the number you should be aiming for?  We give you an ACTUAL calculation you can use. 
Study referenced: Schoenfeld & Aragon, How much protein can the body use in a single meal for muscle-building?  Implications for daily protein distribution. 
If you enjoy the episode, please consider "rating" it, leaving a review or sharing it with a friend.  
 
Join us for part two on April 6, 2022!
 
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.
 
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Ep 7: Simplifying the hard part- meal planning and strategy (w/ Mark Huelsing)

The greatest struggle in dialing in nutrition for most folks doesn't have anything to do with a number or training plateau- it's the planning.  This week, Mark and I talk through how to simplify meal planning in a way that makes execution of the plan easier, grocery shopping simpler, and your life easier overall.
Strategies we’ve used to accomplish our goals and make meal prep easier.
Why sometimes “good enough” is better than not at all.
And I give you a simple, fool-proof strategy to follow that everyone of the valley to peak members get. This will help you lay out your week in a simpler way, make grocery shopping much easier, and actually make it possible to achieve the goals you’re setting out to pursue.
We tackle all of these and more on the episode this week!
 
If you enjoy the episode, please consider "rating" it, leaving a review or sharing it with a friend.  
Is there a topic YOU want to hear about?  Tell us here!
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Ep 6: Taking the guesswork out of calorie needs.

Beyond a simple word- "calorie".  This week we look at: 
Should you use the readout on your Garmin/smartwatch to estimate needs? 
Should you "eat back" what you use? 
What if the goal is performance?  Weight gain?  Loss? How do the needs vary?
A VERY quick way for you to estimate your own needs accurately.
We tackle all of these and more on the episode this week!
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.
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Ep 5: Fueling for Endurance (w/Mark Huelsing)

I'm joined by Mark Huelsing this week as we talk about how to fuel DURING long workouts/races/pursuits.  We cover topics like:
What are the four major factors to look at when deciding if you need to fuel?
What should you fuel with...how much....and how often?
Training fast vs fed- solutions if you don't have time to eat beforehand.
Counting specific nutrients vs wining it; the value of both.
Running on fat vs carbs; is there a difference or target we should aim for?
Using heart-rate zones to determine your nutrition needs. 
and...a host of other topics!
 
Please like, rate, or share the episode if you find it helpful!
 
Is there a topic YOU want to hear about?  Tell us here!
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Thank you for listening!