EP 265: Katie Lambert Returns
Mar 24, 2025
Katie Lambert is an accomplished all-around climber with a master's in nutrition. We talked about how to get more value out of climbing trips, her training and cold plunge routine, perimenopause, her 40:30:30 approach to nutrition, how to eat on a climbing day, ingredients to avoid, go-to carb sources, eating healthy on a budget, her non-profit Sacred Rok, getting kids to enjoy healthy food, farm-to-school, and more.
Listen on Apple Podcasts, Spotify, or wherever you get your podcasts!
Check out other episodes with Katie:
EP 15: Katie Lambert (April, 2020)
Follow-Up: Katie Lambert (June, 2021)
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Show Notes:
Related Podcast Episodes:
Herbs Katie is Taking:
Ashwagandha
Holy Basil
Chase Tree Berry
Books Mentioned:
Good and Cheap: Eat Well on $4/Day
Donate to Sacred Rok:
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Katie’s Links:
highsierranutritionalwellness.com
Nuggets:
00:00:00 – Intro
00:02:14 – Chickens
00:06:18 – El Salto
00:07:36 – Outline of topics
00:11:27 – Katie’s climbing these days
00:18:38 – Getting more value from climbing trips
00:30:05 – How to continue progressing
00:33:55 – Training & cold plunge routine
00:42:17 – Perimenopause & menopause
00:52:28 – 40:30:30 & nutrition tips for climbers
01:05:35 – Katie’s thoughts on keto & carnivore
01:13:57 – Ingredients to avoid
01:21:58 – Starting Sacred Rok with Ron Kauk
01:35:28 – Getting kids to eat healthy food
01:39:07 – Farm to school
01:47:19 – Affordable nutrition
01:54:36 – Katie’s go-to carb sources
01:59:46 – Saturated fat, dairy, & best fats for cooking
02:02:10 – Seed oils
02:04:54 – Rapid fire questions
02:12:59 – Cathy Wagner’s scorecard
02:15:18 – Wrap up