The Nugget Climbing Podcast

Kerwin Loukusa lives in Leavenworth, WA, and sent his first V12 and V13 last year while juggling a full-time job, wife, and two young kids. We talked about how he improved his flexibility to send the Freerider in Yosemite, bouldering after having kids, home wall training, the key to building persistent strength, bodyweight manipulation, energy availability, beginner's mind, feeling vs. analysing, weather forecasting hacks, how dew point affects climbing conditions, and much more. A lot of nuggets in this one.The GRINDS Program (FREE Training PDF)thenuggetclimbing.comRúngne (Chalk & Apparel)rungne.info/nuggetUse code “NUGGET” for 10% off storewide, and use code “SHIPPINGNUGGETS” for free shipping.Mad Rock (Shoes & Crash Pads)madrock.comUse code “NUGGET10” at checkout for 10% off your next order.Chilipad (Don’t Lose Sleep this Summer)Get 20% off any Chilipad sleep systemNADS (Organic Cotton Underwear)Use code STEVEN for 15% offBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/kerwin-loukusaNuggets:(00:00:00) – Intro(00:01:05) – Flexibility journey(00:08:08) – Identifying limiting factors(00:10:38) – Stemming flexibility continued(00:16:39) – Freerider & Father TIme(00:24:15) – Bouldering after kids(00:26:56) – Mountain running & cardio(00:40:00) – Leveling up to V12 and V13(00:48:07) – Home wall training(01:09:54) – Off-the-wall training(01:11:28) – Building persistent strength(01:16:45) – Pillars 1-3: Proximetry, Rest, & Nutrition(01:32:23) – Know yourself(01:35:06) – Bodyweight & energy availability(01:48:13) – Pillar 4: Mindset(02:01:35) – Slingblade V13(02:10:03) – An obsessive brain(02:14:25) – Obstacles & growth(02:20:43) – Don’t get injured(02:23:42) – Slow & steady gains(02:32:46) – Ease into it(02:37:32) – Intuition & beta iteration(02:45:09) – Beginner's mind(02:50:39) – Feeling vs. analyzing(02:54:26) – Power spots(03:00:30) – Weather forecasting(03:18:03) – Dew point(03:22:43) – Cold rock(03:26:36) – Morning climbing(03:38:36) – Upcoming goals(03:40:50) – Mentorship & stewardship(03:46:18) – Public vs. private land

1 Sep 3h 53min

Robb Wolf is a 2x NYT Best-Selling Author (The Paleo Solution, Wired to Eat) and a leading voice in health, fitness, and nutrition. In this short segment, we cover the benefits of Vitamin D and Zone 2 cardio, how to optimize your strength training, Robb’s recent health struggles, and why you should never give up on your health. You can listen to the full episode by searching for Something Different with Steven Dimmitt wherever you get your podcasts.Robb’s Linksrobbwolf.comdrinklmnt.comjoin.thehealthyrebellion.comOther References:The Nugget - EP 80: Robb Wolf (our first podcast)Dminder AppTimestamps:00:00:00 – Intro00:02:30 – Vitamin D00:06:21 – Separating strength & conditioning00:14:58 – Zone 2 cardio00:20:51 – Robb’s training schedule00:24:56 – Recent health issues00:32:46 – Never give up00:34:06 – The Healthy Rebellion00:35:26 – Don’t major in the minors

25 Aug 36min

Eryn Phelps is a licensed trauma counselor who specializes in helping outdoor athletes with anxiety, OCD, and PTSD. We talked about how EMDR helped cancer survivor and podcast guest Sol Wertkin, how to navigate time scarcity and get clear on what you want, overwhelm and panic attacks, grief and shame, labels and identity, and much more.Rúngne (Chalk & Apparel)rungne.info/nuggetUse code “NUGGET” for 10% off storewide, and use code “SHIPPINGNUGGETS” for free shipping.Mad Rock (Shoes & Crash Pads)madrock.comUse code “NUGGET10” at checkout for 10% off your next order.Chilipad (Don’t Lose Sleep this Summer)Get 20% off any Chilipad sleep systemNADS (Organic Cotton Underwear)Use code STEVEN for 15% offBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/eryn-phelpsNuggets:(00:00:00) – Intro(00:01:26) – Partners(00:05:56) – Sol Wertkin(00:12:54) – EMDR(00:27:19) – Sol continued(00:34:00) – Pity, empathy, & compassion(00:39:15) – Perception & victim mindset(00:54:41) – Preventing negative beliefs from taking root(01:00:08) – Mistakes, guilt, & shame(01:05:21) – Trauma from injury(01:10:21) – Grief(01:15:23) – Accepting risk(01:25:23) – Relationships(01:31:27) – Time scarcity & OCD(01:44:17) – Labels & identity(01:48:58) – Anxiety(01:51:53) – Overwhelm(01:58:39) – Panic attacks(02:04:06) – Curing anxiety, PTSD, & OCD(02:09:28) – Getting clear on what you want(02:24:02) – How Eryn makes decisions(02:26:40) – A grass kinda day(02:29:00) – Where to find Eryn(02:32:11) – Complacency & communication(02:36:44) – Dopamine

18 Aug 2h 39min

Alex Bridgewater (M.S. in Sports Psychology) is back again to share three new sports psychology skills that have the potential to change your climbing forever. We covered how to practice these skills in your day-to-day life, as well as how to put them into practice in your climbing, and much more. Become a Patron to get access to the full episode and support the podcast. *The full version is 1:28:39.patreon.com/thenuggetclimbingAlex’s Other Episodes:EP 276: Alex Bridgewater ReturnsBONUS: Alex BridgewaterNuggets:(00:00:00) – Intro(00:00:58) – Word to the wise(00:05:40) – Three skills overview(00:06:44) – Skill 1: Values-Based Work(00:28:17) – Skill 2: Dropping the Anchor(00:43:32) – Skill 3: Diffusion/Unhooking(01:01:49) – Putting the skills into practice(01:10:23) – What do you want?(01:18:02) – Expectations(01:22:43) – Manhunt(01:24:20) – Feeling vs. thinking

11 Aug 30min

Stevie Hochbaum is an elite boulderer who established the first V16, Obsidian, in Germany. We talked about nearly losing his finger to an infection, how he became obsessed with the project, what it feels like to spend 50+ sessions on a boulder, supportive friends, learning patience, training on the project, how losing weight affected his mental health, pacing and breathing, what’s next for Stevie, and much more.Mad Rock (Shoes & Crash Pads)madrock.comUse code “NUGGET10” at checkout for 10% off your next order.NADS (Organic Cotton Underwear)Use code STEVEN for 15% offRúngne (Chalk & Apparel)rungne.info/nuggetUse code “NUGGET” for 10% off storewide, and use code “SHIPPINGNUGGETS” for free shipping.Chilipad (Don’t Lose Sleep this Summer)Get 20% off any Chilipad sleep systemBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/stevie-hochbaumNuggets:(00:00:00) – Intro(00:02:01) – Nicknames(00:04:58) – Swollen finger(00:12:24) – The process begins(00:20:47) – Investing everything(00:28:57) – What happens after 15 sessions(00:45:17) – Sending, disorientation, & celebrating(00:52:10) – Supportive friends & learning patience(01:04:16) – The unexpected send(01:09:46) – Training on the project(01:16:32) – Pacing & breathing(01:24:24) – Taking breaks(01:27:35) – Calorie deficit & mental health(01:33:13) – Bodyweight & small crimps(01:41:06) – Veganism(01:49:01) – Choosing our reality(01:53:00) – Inheritance(01:54:26) – What’s next for Stevie(01:57:14) – Dream trips

4 Aug 2h 3min

Rebecca Tickell is an award-winning filmmaker, author, environmental activist, and regenerative farmer. We talked about the journey that led to her films Kiss the Ground and Common Ground, the history of our soil and pesticides, why conventional farming is a cycle of degredation, the corruption of the agrochemical industry, Monsanto whistleblowers, how to feed the world, the global movement of regeneration, how to eat, bees & pollinators, and much more.AirDoctor (Best Rated Air Filters)Get up to $300 off AirDoctorAquaTru (Premium Water Filters)Get $100 off any AquaTru systemSupport the Podcast Directlypatreon.com/somethingdiffpodRebecca’s LinksKiss the GroundCommon GroundGroundswellBEE WILDOther References:The Detox ProjectWhitewash by Carey GillamTimestamps:(00:00:00) – Intro(00:03:07) – The road to regeneration(00:11:51) – Storytelling(00:15:02) – Farmers & desertification(00:18:33) – A brief history of our soil(00:27:11) – Connecting to nature(00:28:48) – Two fun facts(00:30:29) – We don’t eat our food(00:33:26) – Sacrifice zones & human rights(00:38:21) – Glyphosate, wheat, oats, & chickpeas(00:44:47) – The good news(00:46:09) – Monsanto, Bayer, the EPA, & whistleblowers(00:49:36) – Feeding the world(00:56:04) – Soil regeneration(01:02:41) – A global movement(01:14:49) – How to eat(01:23:10) – USDA Organic(01:29:36) – High stakes(01:30:43) – Bees & insects(01:37:39) – Stories of hope(01:38:59) – Rebecca’s dream documentary(01:41:32) – Hopeful

28 Jul 1h 47min

Andy Raether is a prolific sport climber, boulderer, and developer based in Las Vegas, NV. He also owns a climbing hold company and created the Woods Board. We talked about his intro to climbing and making holds, bringing routes and crags to life, sending his hardest boulder (Midlife Crisis V14) at 40 years old, how he trains on The Woods Board, how to master terrible holds, and much more.Rúngne (Chalk & Apparel)rungne.info/nuggetUse code “NUGGET” for 10% off storewide, and use code “SHIPPINGNUGGETS” for free shipping.Chilipad (Don’t Lose Sleep this Summer)Get 20% off any Chilipad sleep systemMad Rock (Shoes & Crash Pads)madrock.comUse code “NUGGET10” at checkout for 10% off your next order.NADS (Organic Cotton Underwear)Use code STEVEN for 15% offThe GRINDS Program (Free Training PDF)thenuggetclimbing.comThe NUG (My Portable Hangboard)frictitiousclimbing.com/products/the-nugBecome a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/andy-raetherNuggets:(00:00:00) – Intro(00:01:49) – Climbing Magazine ad(00:03:52) – Andy’s origin story(00:09:44) – Legendary holds(00:13:49) – Making climbing holds(00:16:49) – Early rock climbing & development(00:23:54) – Menagerie(00:25:49) – Meeting his wife(00:28:33) – Moving to Vegas(00:32:07) – Dad Raether(00:39:00) – Vegas bolting potential(00:45:06) – Bringing crags to life(01:05:53) – Bouldering development(01:08:34) – Midlife Crisis V14(01:35:43) – Stronger at 40 than 20(01:40:15) – Dad Bod(01:45:04) – Grades(01:51:50) – Mithril(01:54:04) – James Litz(01:58:51) – The Woods Board(02:06:14) – The mentality of board climbing(02:10:58) – Monos(02:14:56) – How Andy trains on the Woods Board(02:27:30) – Where to climb on the Woods Board(02:29:08) – Iterating moves (“hangboard” boulder problems)(02:37:24) – Mirroring each try(02:41:57) – The Spot Battle(02:44:00) – Andy’s garage(02:46:02) – Gyms in Vegas(02:54:10) – Routesetter Unions(03:07:06) – Wrap up & EXTRA teaser

21 Jul 3h 11min

Jeremy Kiner is a Kentucky-based boulderer and sport climber. We talked about his journey to V10 and 5.13b, how he uses a board circuit as a training benchmark, his experience with the GRINDS finger training program, embracing double rest days, his diet and dealing with autoimmune issues, what he learned from working on two different regenerative farms, being a conscious consumer, and much more.Maui Nui Venison (The Healthiest Red Meat on the Planet)mauinuivenison.com/stevenChilipad (Don’t Lose Sleep this Summer)Get 20% off any Chilipad sleep systemNADS (Organic Cotton Underwear)Use code STEVEN for 15% offThe GRINDS Program:thenuggetclimbing.comBecome a Patron for a chance to be featured in the next Patron Spotlight! 👉 patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/jeremy-kinerNuggets:(00:00:00) – Intro(00:02:01) – Jeremy’s background(00:03:47) – Regenerative farming(00:05:46) – Resting a lot(00:11:39) – Abrahangs & weight room(00:13:06) – Jeremy’s climbing progression(00:23:58) – The thief of joy(00:27:55) – Never enough time(00:35:54) – Training circuit (strength boulder pyramid)(00:43:52) – Fun board climbing(00:45:40) – Different training chapters(00:51:29) – The GRINDS Program(00:58:50) – Breaking down finger training terms(01:05:35) – Unlevel edges(01:08:05) – Tweaky fingers(01:20:22) – There is no “best” way(01:26:43) – Things that work(01:28:58) – Things that don’t work(01:33:58) – Boards(01:40:02) – Jeremy’s diet & autoimmunity(01:47:28) – Where is your food coming from(01:54:03) – Regenerative farming continued(02:08:16) – Food subsidies & waste(02:13:01) – The other pillars of health(02:17:22) – Conscious consumer(02:20:53) – Wrap up

16 Jul 2h 23min