Lean into this fast-paced podcast with veteran climber and function medicine specialist, Dr. Thomas Cunningham. Learn how to train more effectively, reduce injury risk, pursue your genetic potential in climbing, and much more in this content-rich episode of the Training For Climbing podcast.

This past December, I recorded an interesting conversation with my friend, Dr. Thomas Cunningham. Thomas is a veteran climber (with sends up to 5.14c), husband and father of three, and a medical doctor and researcher.
In recent years, Thomas and I have had a number of lively discussions on topics such as functional medicine, health optimization, effective training for middle-aged climbers, and more. It dawned on me one day: Why not record our conversations and release them as a podcast or video!
Today, I share with you the first in, I hope, a series of performance-focused conversations between the two of us. You can listen in and/or watch this interview on the T4C podcast (Apple podcasts and Spotify) or the T4C YouTube video.
Topics discussed include way to optimize training amidst a busy life, injury prevention, dietary interventions, performance hacks, and the role of self-discipline and sacrifice. We also explore best practices tailored for hard-training climbers over 35…and much more!
No matter your age, this episode is packed with actionable insights you can start applying today!

This interview was recorded at the Horst Basecamp, Red River Gorge, KY.

LISTEN NOW ON SPOTIFY, APPLE PODCASTS, OR WITH THE PLAYER BELOW!

 

RUNDOWN

0:15 – Eric’s welcome

0:30 – Introduction of my guest, Thomas Cunningham, MD.

2:40 – Thomas’ bio and backstory

3:20 – “Medicine 3.0” …aka functional medicine.

6:00 – Overview of topics we’ll be covering today.

7:35 – Tips for older climbers

10:00 – The importance of being intentional in your training

11:00 – Eric’s use of 2-a-day workouts.

13:00 – Scheduling your workouts.

15:45 – Specificity of training.

17:30 – Strive for “injury avoidance” mindset.

19:50 – Training and time hacks for busy individuals.

21:00 – Thomas’ tips for effective cragging and projecting.

24:00 – The benefits of having a home training wall and/or equipment.

27:50 – Eric’s “do something every day” MO for older athletes.

29:00 – Scheduling aerobic vs. anaerobic training sessions.

30:30 – A quick review of some popular training and bio-hacks.

31:35 – Daily protein requirements for hard-training climbers.

33:20 – Pros and cons of fasting…

36:00 – Protein timing and use of supplemental protein for reaching daily protein targets.

38:00 – Thomas and Eric serve up a few things they wish they knew when they were younger climbers.

38:45 – Proactive approach to injuries…

40:15 – Learning to listen to your body’s sensations…and heeding its warning signals.

41:20 – Developing self-awareness of your recovery status.

42:20 – The vital importance of actual climbing time (over time spent strength and fitness training).

44:45 – Developing better recovery practices

46:00 – Importance of a proper warm-up process before climbing.

46:45 – The power of self-discipine and sacrifice in the long-term pursuit of your climbing potential.

48:20 – Eric’s metaphor of “taking your foot off the break…and going full gas” with your climbing!

50:35 – Wrap up

50:50 – Contact information for Eric — DM @eric_horst on Instagram

51:10 – Watch this interview on Eric’s T4C YouTube channel. Subscribe!

51:15 – Please leave a review on Apple Podcasts

51:40 – Goodbye and “Hörst Out!

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Music by Misty Murphy

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Copyright 2025 Eric Hörst | Horst Training, LLC.