Valley to Peak Nutrition Podcast
This is a podcast built to help you develop a deeper understanding when it comes nutrition to prepare for and perform optimally in the mountains. It’s geared towards taking the complexities, nuances, and fluff out of the information that’s usually tied to the topic. You’ll receive expert coaching advice, strategies, and answers to your specific nutrition questions so you can gain clarity in less time and achieve more of your goals on- and off trail- than you ever have before.
Fueling the Trail Masterclass: How to Eat for Runs, Hikes, and Mountain Expeditions
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 de...
"Bigger Than Anything I’ve Done": Dylan Dowson’s NZ Hunt Prep & Daily Strategies for Long-Term Wins
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...
Zone 2: Reclaiming the Basics in an Over-Optimized World (W/ Chantelle R. from Uphill Athlete and CC).
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 hear...
Am I Wasting My Time? Four Things To Minimize Muscle Loss After 40 (Bonus!)
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 th...
Beyond the App: Backpacking Dehydration & Non-Tracking Nutrition Strategies (FAQ + More..)
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 an...
Zone 2 Training & Fat as Fuel: Should You Eat More Fat to Perform Better?
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...
50K to the Stage: Marshal Whitaker on Teachability, losing 30lb, and changing his life
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 HighlightsThe "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...
FAQ: Fasted cardio, nutrition for longevity, and the Fiber "Cocklebur" Effect (W/ Lindsay)
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 overlo...
Testosterone & TRT: Separating fact from fiction (W/ Dylon Sanford)
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 re...
Trail Q&A: lower protein intakes, not bonking on 9-day expeditions and hunts, plus stable protein ideas for the trail and hiking
Check out more from Valley to Peak Nutrition here!
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"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...
Unstoppable at 45: Crushing goals when the world says you should be slowing down.
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.
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...Hunt Expo + Toughbuck/Toughsheep nutrition (plus gear to keep your eye out for and more)
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.
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Roughridge Stove
MTNTOUGH
Exo Mtn Gear- K4X- coming soon + alert sign up.
Vall...
Sayonara bars; meet pouches to fuel your adventures (w/ Founder of Neve, Nora Fierman)
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.
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Find Nora and Neve here.
More from Valley to Peak.
FAQ: Differences between carbs in fueling mixes, hydrogen water, how long should recovery actually take?
Grab your carbohydrate fueling guide download here.
Check out other resources (and our revamped website) here.
More from Summit Strength here.
Nutrition for our Kids- your questions answered
Thanks for listening! Check out more from V2P here.
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Ellyn Satter Division of Responsibility
Andy Galpin on Training and Movement in Kids
FAQ: New dietary guidelines, HIIT vs Z2 for weight loss, creatine alone to build more capable muscles, and lower thresholds for macros.
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...
New Year. Better Goals. (Free Tools Included!)
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.
The origins and future of backpacking food (w/ Greenbelly Meals founder Chris Cage)
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.
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To get more information about Valley to Peak or our progra...
How he dropped 100 points of cholesterol and had a muscle recomposition in 90 days (V2P Member Story).
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.
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Check out more resources, podcast, and other things to help in your journey at V2P!
FAQ: How is exercise factored into my calorie needs? What's a 'healthy perspective' on food exactly? What's a DEXA scan and what parameters should I pay attention to?
-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?
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Valley to Peak Nutrition Resources, Info, and Freebies
Efficacy of Oral GLP-1 VS Injectables, Lead in Protein Powders, energy drinks, and the protein-sparing effect of carbs
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: The good, the bad, the science, and what you should do.
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.
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Creatine in the backcountry (podcast).
Creatine and other supplements in physical occupations and tactical athletes (podcast).
FAQ: Does variety matter? Protein timing (and quality) to maximize muscle growth, protein intake while doing PT, and strategies to manage sweets intake
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)
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Check out our resources at Valley to Peak Nutrition or...
The Cold Weather Tax: How the cold taxes you, how to prevent it and save your life (W/ John Barklow)
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?
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Knowledge from Storms.
Sitka Gear
Montana Knife YouTube Survival Series w/ John. <...
Four things to maximize recovery between hunts (Plus: Should you carb load before you leave & what’s coming?)
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
Backcountry Nutrition Live Q&A
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.
Eight Days in the Elk Woods With No Food (w/ Corey Jacobson)
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
Burnt Buns, The Impact Alcohol Actually Has on You, and Habit Change (W/ Kyle Zibrowski)
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
FAQ: What should I eat before an early AM workout? Does anything increase metabolism? Plus, more (and an invite!)
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).
Real Talk on Nutrition + Hunting Stories to Back It (w/ Jaden at Hunt West)
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 advic...
Top of the World: Journey to the Mount Everest Summit (W/ Michael Kirby)
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
2025 Death Hike (Pt 2) : 100-mile attempt in the Grand Canyon (W/ Mark)
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
Off the Cuff: Free Copy of V2 Dehydrate Guide (Updates and Other Resources)
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
Death Hike Part 1: Test yourself mentally, physically, and testicular(ly). Lessons in unwavering commitments in spite of unexpected hurdles (w/ Gabriel Saindon)
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 Cours...
Ketone IQ, Non-stick pans, and Grand Canyon R2R2R (X2) Food (Resource galore!)
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.
Year of Redemption: health, sheep, and conquering past defeats (w/ Nicholas Gilbert)
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’ Instagra...
Q&A Part 2: How are you training for this years Death Hike? Seed oils: Aren't you worried about the omega-6 to omega-3 ratio?
Recap of the 2024 Death Hike with Nutrition List
Stay in the loop for the release of our Backcountry Nutrition Course!
Pt 1: Are protein bars glorified treats? If 'starvation mode' isn't real; why do we plateau (plus, what do you actually do and do we need detoxes?) Q&A w/ Lindsay.
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!
What Works in the Wilderness (A Deep Dive into Backcountry Supplements + Tactical Athlete Nutrition)
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!
"Feeling like Myself Again" Coming back from cancer with nutrition and training (W/ Rachael Sanchez)
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.
