"What initial steps can climbers take to enhance their nutrition, particularly if they currently have an unhealthy perspective on diet and nutrition?”

"Yeah, when I'm working with someone, the first thing we want to establish is the fueling around your training and climbing, whether it's training or climbing, by ending that with really good nutrition. So, before, during, and after, we're making sure to implement protein, carbohydrates, and overall fueling for that session, so that you can get the most out of it and recover afterward to be ready for the next day. That’s the biggest thing to put in place first. The second thing I do is help provide some structure in getting enough protein, which involves spreading it out so you're getting a serving of protein three to four times throughout the day. I like to think about it as a sports nutrition pyramid: the base layer checks if we are getting enough calories—are you fueling adequately? The second layer focuses on macronutrients: how we are breaking down protein, carbs, fats throughout the day. The next tier is about timing: how we are timing your meals and snacks, and fueling around your training and climbing. Then, at the very top of it all, the last couple of percents are about supplements—the icing on the cake, so to speak."

“What are some of the staple foods you rely on for daily fuel, whether you're sport climbing or tackling a multi-pitch? What do you typically bring with you on these climbs?”

"Like I mentioned, I'm putting a structure in place to have protein throughout the day, and while I'm out climbing, I'm eating a ton of carbohydrates since that's your primary fuel source for high-intensity activity. Often, I'll have Greek yogurt with fruit, and sometimes I'll take a Tupperware of overnight oats or some type of oatmeal, plus more fruit. I like having a salty-sweet combo, so I'll snack on dried fruit and breakfast seeds, which is convenient when doing a multipitch. I also take bars; one of my favorites is from a small Colorado Springs-based company called Enduro Bites. They're marketed toward cyclists but are super easy to eat, taste good, and are high in carbs. Occasionally, I'll have a protein bar or something similar.”

“Any nutritional myths you hear that go around the climbing community?”

"I think the biggest misconception is that being the lightest in weight is always better, which is a really tough topic, right? It works to lose weight and be super light for a while, but eventually, you hit a point where it's no longer beneficial—you're not recovering, you start getting injured, you're getting sick, and you're no longer able to make the training adaptations needed to continue improving. So, it's important to remember that becoming a lighter climber doesn’t necessarily mean you're becoming a better climber because your lightest weight is not necessarily your strongest weight.”

“Do you have a structured training regiment around certain projects when you’re getting ready to project?”

"I haven’t focused on this before, but if I had to pinpoint my strengths in climbing, I'd say it's my all-day endurance. I have a large capacity to work throughout the day, climbing multiple pitches and handling all the hauling without getting totally wrecked. However, my weakness, which I'm actively training, is higher-end strength and power, especially dynamic movements. Wall-style climbing seems to come naturally to me, where I've been able to approach those objectives in whatever my current state of fitness is and still manage to do them. But I definitely need to work on my high-end strength and power. About eight months ago, I started working with a coach, and it’s been helpful to identify specific weaknesses and focus on them. There’s a huge emphasis on finger strength, lock-off strength, and board climbing. My general routine is built around a three-day cycle: one day climbing or working on an outdoor project, a training day at the gym, followed by a rest day."