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.

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!

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Music by Misty Murphy

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