Learn about the new food pyramid, and the USDA’s updated nutrition guidance for health and wellness. Biochemist and Nutritional Scientist Jonathan Hörst shares his analysis and dietary tips for supporting training, recovery, and climbing performance.
In this episode, Eric Hörst and nutrition science graduate student Jonathan Hörst discuss the newly updated U.S. dietary guidance and the concept of a “flipped” or re-prioritized food pyramid that emphasizes nutrient density, whole foods, and protein—rather than carbohydrate-heavy intake patterns of past guidelines.
Drawing from current nutrition science and academic discussion at the University of Utah, they explore both the strengths of the update and the practical challenges of applying it.
Key takeaways for climbers and athletes include prioritizing adequate protein, limiting ultra-processed foods, choosing whole-food carbohydrate sources, and matching carbohydrate intake to activity level.
The episode concludes by emphasizing individualized nutrition, performance context, and consistency over perfection. Jonathan also provides some breakfast and dinner tips for climbers looking to optimize energy availability, performance, and recovery.
Listen on Apple Podcasts, Spotify, or online using the web player below.
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Podcast Rundown
0:30 – Intro to New Food Pyramid
1:00 – About today’s expert, Jonathan Hörst, from Department of Nutritional Science at the University of Utah.
2:20 – Seismic changes to the USDA food guideline for Americans
6:00 – Guidelines catching up to modern nutritional science
9:35 – Inverting the old food pyramid
11:40 – 6 major changes to the nutritional guidelines for health and disease prevention
12:00 – #1 Prioritize protein
16:15 – #2: Added Sugar Gets a Hard Line
19:15 – #3: Whole Grains Yes — Refined Carbs No
Brief Podcast Sponsor message from PhysiVantage Nutrition. Save 15% off full-price nutrition with checkout code: PODCAST15 at PhysiVantage.com (USA and Canada only). European climbers, please get your PhysiVantage from the EPIC-TV Shop or Oliunid.com. Mexican climbers visit PhysiVantage.mx
21:35 – #4: Lower-Carbohydrate Diets Are Acknowledged
25:35 – #5: Ultra-Processed Foods Are Explicitly Called Out
31:50 – #6: A More Nuanced Approach to Fat Intake
37:30 – Key takeaways & actionable items for climbers
40:00 – Examples of healthy, effective fueling at breakfast and dinner
47:00 – Jonathan’s current training and climbing goals
49:40 – Contact Jonathan vis DM on Instagram: @jonathan_horst
49:55 – PLEASE write a 5-star review on Apple Podcasts and SHARE this podcast with a friend!
50:30 – Hörst out!
🎧 Podcast Sponsors: La Sportiva | DMM | Friction Labs | PhysiVantage — Amplify your training and climb your best with PhysiVantage Nutrition for climbers. Save 15% off full-price nutrition at PhysiVantage.com with checkout code: PODCAST15 — PhysiVantage is available in Europe from the EPIC-TV Shop and in Mexico from PhysiVantage.mx
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Music by Misty Murphy
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