Backpacker Radio

In today's episode of Backpacker Radio presented by The Trek, brought to you by LMNT, we are once again joined by Dr. Freeborn Mondello to chat all things fitness, thru-hike training, and all around health. 
In this one, Freeborn gives us a detailed gameplan about how to best train for a thru-hike, including why the best time to start is today, time to allocate to cardio vs. strength, what kind of cardio is king, and specific protocols and exercises for strength training. Freeborn also shares advice about how to prevent and treat some of the most common thru-hiking injuries, including IT band syndrome, sore knees, a host of foot related ailments, and more. Grab your notebook, this one is full of practical advice ready your body for the trail and improve your health at large.
We wrap the show the 11 most dangerous animals on the Appalachian Trail, how we feel about someone hiking a triple crown trail while leaving a young kid at home, the triple crown of people at the gym, and Chaunce gets mildly peeved at a mailbag. 
LMNT: Get a free sample pack with any order at drinklmnt.com/trek.
Mountainsmith: Use code "TAKEAHIKE" for 20% off at mountainsmith.com.
Shady Rays: Use code "TREK" for 40% off two or more pairs of sunglasses at shadyrays.com.
Hyperlite Mountain Gear: Use code "BPRADIO15" for 15% of hyperlitemountaingear.com
[divider]
Interview with Dr. Freeborn Mondello
Freeborn's Instagram 
RunFreePT
Trail Strong 18: The Progressive Thru-Hiker Durability System: An 18-week clinical strength program built by a Doctor of Physical Therapy to keep your body on trail — through the descents, the consecutive days, and the accumulated load that ends most hikes early. Eccentric strength, hip hinge capacity, core stability, and real recovery. Available to Backpacker Radio listeners for $199 for the first three weeks after the episode drops.
Time stamps & Questions
00:05:34 - Reminders: Join us for a hiker meetup in Golden, apply to vlog or blog for the Trek, listen to our episodes ad-free on Patreon, and a surprise announcement!
00:13:30 - Introducing Dr. Freeborn Mondello
00:14:50 - Remind us of your personal endurance background
00:18:31 - Which sports yield the most injuries?
00:21:52 - Are there specific fitness styles that pair best with backpacking?
00:26:37 - What is zone two training?
00:28:39 - How do you find your heart rate zones?
00:36:28 - Is it better to use a weighted vest, incline, or flat for zone two?
00:37:27 - What is the minimum zone two training for a thru-hike?
00:43:00 - Discussion about calming the central nervous system and recovery techniques
00:49:48 - Discussion about why stretching might be doing more harm than good
00:54:05 - What should you do at breaks and the start of day on trail instead of stretching?
01:04:15 - Should you start training years before a thru-hike?
01:11:17 - What does a minimum strength training program look like?
01:14:59 - What home gym equipment should you buy and what should you skip?
01:18:26 - Should older athletes still do heavy squats and deadlifts?
01:23:35 - Walk us through a basic strength program with specific lifts
01:39:44 - What are the most common thru-hiking injuries?
01:48:31 - Discussion about dry needling and digital rehab
01:51:58 - Can you still run with missing meniscus?
01:58:22 - What should you prioritize on a town day to recover faster?
02:09:22 - Discussion about nutrition, protein goals, and intermittent fasting
02:20:39 - Discussion about BPC-157 peptides and GLP-1 weight loss drugs
02:25:40 - Where can people keep up with you?
02:28:10 - Stay Salty Question: What's your hottest take in the world of backpacking or the outdoors?
Segments
Trek Propaganda: The 11 Most Dangerous Animals on the Appalachian Trail by Katie Jackson
QOTD: How do you feel about someone hiking a triple crown trail while leaving a young kid at home?
Triple Crown of people at the gym
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/ and his coffee.
Sign up for the Trek's newsletter
Leave us a voicemail!
Subscribe to this podcast on iTunes (and please leave us a review)!  Find us on Spotify, Stitcher, and Google Play.
Support us on Patreon to get bonus content.
Advertise on Backpacker Radio
Follow The Trek, Chaunce, Badger, and Trail Correspondents on Instagram.
Follow Backpacker Radio, The Trek and Chaunce on YouTube.
Follow Backpacker Radio on Tik Tok. 
Our theme song is Walking Slow by Animal Years.
A super big thank you to our Chuck Norris Award winner(s) from Patreon: Alex and Misty with NavigatorsCrafting, Alex Kindle, Andrew, Austen McDaniel, Bill Jensen, Brad & Blair Thirteen Adventures, Bret Mullins aka Cruizy, Bryan Alsop, Carl Lobstah Houde, Christopher Marshburn, Clint Sitler, Coach from Marion Outdoors, Eric Casper, Erik Hofmann, Ethan Harwell, Gillian Daniels, Greg Knight, Greg Martin, Griffin Haywood, Hailey Buckingham, Jackson Storm, Jason Kiser, Jason "The Snail" Snailer, Luke Netjes, Matty in AZ, Patrick Cianciolo, Randy Sutherland, Rebecca Brave, Rural Juror, Sawyer Products, The Saint Louis Shaman, Timothy Hahn, Tracy 'Trigger' Fawns
A big thank you to our Cinnamon Connection Champions from Patreon: Bells, Benjy Lowry, Bonnie Ackerman, Brett Vandiver, Chris Pyle, David Neal, Dcnerdlet, Denise Krekeler, Jack Greene, Jak Hoquat, Jeanie, Jeanne Latshaw, Lloyd Harris, Merle Watkins, Peter, Quenten Jones, Ruth S, Salt Stain, Sloan Alberhasky, and Tyler Powers.

In today's episode of Backpacker Radio presented by The Trek, brought to you by Topo Athletic, Chaunce and Elise are joined by Mallory Weston and Leslie Boyd. Mallory and Leslie are best friends, thru-hikers, hiking partners, artists, metalsmiths, teachers, and most recently, two inaugural artists-in-residence for the CDTC and ATC. The conversation goes into all things art, including how to best pursue your artistic passions on trail, what exactly an artist-in-residence does, their creative processes, and much more.
We wrap the show with how to thru-hike the CDT for less than $5,000, info on the upcoming Denver-area Hiker Meetup, our favorite personal art projects, the triple crown of stimulants, and the best mail bag of all time.
Topo Athletic: Use code "TREKWINTER15" at topoathletic.com.
Mountainsmith: Use code "TAKEAHIKE" for 20% off at mountainsmith.com.
[divider]
Interview with Mallory Weston and Leslie Boyd
Mallory's Website
Mallory's Instagram
Leslie's Website
Leslie's Instagram
Time stamps & Questions
00:05:55 - Reminders: Sign up for the Trek's newsletter, join us for a hiker meetup in Golden, apply to vlog or blog for the Trek, and listen to our episodes ad-free on Patreon!
00:11:56 - Introduction of guests Mallory Weston and Leslie Boyd
00:12:47 - How did Mallory and Leslie meet and become best friends?
00:14:58 - How did you get into metalsmithing and jewelry as an art form?
00:21:07 - What is it like to become a professor, and the pros and cons of academia?
00:30:45 - How did you both get into backpacking?
00:55:27 - Mallory, tell us about your PCT southern border lash
01:00:00 - The Tahoe to Yosemite Trail / Tahoe Rim Trail lollipop hike and karaoke on the PCT
01:08:24 - Tell us about the Grafton Loop Trail in Maine
01:17:22 - Tell us about the Alta Via 1 in Italy and hiking with your husband
01:23:56 - How did you start the artist residency programs with the ATC and CDTC?
01:30:00 - What is an artist residency, and what do the trail organizations get out of it?
01:41:30 - What do the residency workshops entail?
01:48:01 - Leslie's cyanotype art practice on the CDT and the creative process on trail
01:53:36 - Leslie's fundraising cyanotype project tied to border issues and No Más Muertes
02:03:10 - Discussion about National Defense Areas at trail southern termini and how Leslie finished the CDT
02:05:58 - What did you create on trail during your residency, Mallory?
02:12:38 - Advice for artists who want to integrate their creative practice with backpacking
02:23:12 - Leslie's Tyvek ground sheet art project using security envelope patterns
02:30:12 - Peak Performance question: What is your top backpacking hack?
Segments
Trek Propaganda: How I Thru-Hiked the CDT for Under $5,000 by Katie Jackson
QOTD: What's your favorite art project you've ever done?
Triple Crown of stimulants
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/ and his coffee.
Sign up for the Trek's newsletter
Leave us a voicemail!
Subscribe to this podcast on iTunes (and please leave us a review)!  Find us on Spotify, Stitcher, and Google Play.
Support us on Patreon to get bonus content.
Advertise on Backpacker Radio
Follow The Trek, Chaunce, Badger, and Trail Correspondents on Instagram.
Follow Backpacker Radio, The Trek and Chaunce on YouTube.
Follow Backpacker Radio on Tik Tok. 
Our theme song is Walking Slow by Animal Years.
A super big thank you to our Chuck Norris Award winner(s) from Patreon: Alex and Misty with NavigatorsCrafting, Alex Kindle, Andrew, Austen McDaniel, Bill Jensen, Brad & Blair Thirteen Adventures, Bret Mullins aka Cruizy, Bryan Alsop, Carl Lobstah Houde, Christopher Marshburn, Clint Sitler, Coach from Marion Outdoors, Eric Casper, Erik Hofmann, Ethan Harwell, Gillian Daniels, Greg Knight, Greg Martin, Griffin Haywood, Hailey Buckingham, Jackson Storm, Jason Kiser, Jason "The Snail" Snailer, Luke Netjes, Matty in AZ, Patrick Cianciolo, Randy Sutherland, Rebecca Brave, Rural Juror, Sawyer Products, The Saint Louis Shaman, Timothy Hahn, Tracy 'Trigger' Fawns
A big thank you to our Cinnamon Connection Champions from Patreon: Bells, Benjy Lowry, Bonnie Ackerman, Brett Vandiver, Chris Pyle, David Neal, Dcnerdlet, Denise Krekeler, Jack Greene, Jak Hoquat, Jeanie, Jeanne Latshaw, Lloyd Harris, Merle Watkins, Peter, Quenten Jones, Ruth S, Salt Stain, Sloan Alberhasky, and Tyler Powers.

In today's episode of Backpacker Radio presented by The Trek brought to you by LMNT, Jess and Chaunce are joined by Lyndsay "Wreckage" Monsen. Wreckage is a pastor in training and civil rights advocate and she reflects on what it means to bring spirituality into the backcountry in a way that resonates even with those wary of organized religion. We also touch on formative spiritual moments in Colorado, why the Superior Hiking Trail earned a spot on her hate list, and how her foot got fudged up real good on the Long Trail, complete with photographic evidence.
We wrap the show with news of a climber who's accused of manslaughter after leaving his girlfriend near a mountain summit, we discuss whether my getting a carwash is diva behavior, the triple crown of pies, and an unhinged tangent into the subject of AI.
LMNT: Get a free sample pack with any order at drinklmnt.com/trek.
Mountainsmith: Use code "TAKEAHIKE" for 20% off at mountainsmith.com.
[divider]
Interview with Lyndsay "Wreckage" Monsen
Lyndsay's Instagram

Lyndsay's Sermons

Lyndsay's sermon referencing her CT hike

Lyndsay's sermon about getting arrested

Time stamps & Questions
00:08:25 - Reminders: Sign up for the Trek's newsletter, subscribe to The Trek's Youtube, apply to vlog or blog for the Trek, and listen to our episodes ad-free on Patreon!
00:13:39 - Introducing Lyndsay
0:17:10 - Do your hikes help you in any way in your seminary work?
0:18:25 - Have any of your religious beliefs changed based on your hiking?
0:19:25 - Tell us about who you were when starting the AT
0:24:45 - What are your thoughts on body image as it relates to thru-hiking?
0:28:37 - What other standout moments did you have on the AT?
0:32:05 - What is seminary school?
0:39:55 - Tell us about doing the Long Trail
0:43:57 - Did you find that you were more spiritually challenged on the Long Trail?
0:45:35 - Tell us about the connection between the outdoors and spirituality
0:51:10 - What are your dates more shocked by?
0:52:25 - Discussion about the Lake City Hiker Center
1:00:31 - Did you find that your discussions on trail naturally veer towards spirituality?
1:05:09 - What was your confession at the Priest Shelter?
1:11:55 - What did you think about the Superior Hiking Trail?
1:22:05 - Tell us about the Colorado Trail
1:30:25 - Tell us your pee story
1:37:37 - Any standout stories from the Colorado Trail?
1:40:45 - Lyndsay's raccoon story
1:43:55 - Tell us about the relationship between nature access and church attendance
1:55:40 - What are your thoughts about the concept of sex?
1:58:00 - What are your future hiking plans?
2:00:25 - Tell us about getting arrested
2:11:55 - Stay Salty Question: What is your hottest take in the world of backpacking or the outdoors at large?
Segments
Trek Propaganda
Climber Accused of Manslaughter After Leaving Girlfriend Near Summit of Austria's Highest Peak by Kelly Floro

Hiker Rescued From Appalachian Trail in the Smokies After Emergency SOS by Katie Jackson

QOTD: Is getting a car wash diva behavior?
Triple Crown of pies
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/ and his coffee.
Sign up for the Trek's newsletter
Leave us a voicemail!
Subscribe to this podcast on iTunes (and please leave us a review)!  Find us on Spotify, Stitcher, and Google Play.
Support us on Patreon to get bonus content.
Advertise on Backpacker Radio
Follow The Trek, Chaunce, Badger, and Trail Correspondents on Instagram.
Follow Backpacker Radio, The Trek and Chaunce on YouTube.
Follow Backpacker Radio on Tik Tok. 
Our theme song is Walking Slow by Animal Years.
A super big thank you to our Chuck Norris Award winner(s) from Patreon: Alex and Misty with NavigatorsCrafting, Alex Kindle, Andrew, Austen McDaniel, Bill Jensen, Brad & Blair Thirteen Adventures, Bret Mullins aka Cruizy, Bryan Alsop, Carl Lobstah Houde, Christopher Marshburn, Clint Sitler, Coach from Marion Outdoors, Eric Casper, Erik Hofmann, Ethan Harwell, Gillian Daniels, Greg Knight, Greg Martin, Griffin Haywood, Hailey Buckingham, Jackson Storm, Jason Kiser, Luke Netjes, Matty in AZ, Patrick Cianciolo, Randy Sutherland, Rebecca Brave, Rural Juror, Sawyer Products, The Saint Louis Shaman, Timothy Hahn, Tracy 'Trigger' Fawns
A big thank you to our Cinnamon Connection Champions from Patreon: Bells, Benjy Lowry, Bonnie Ackerman, Brett Vandiver, Chris Pyle, David Neal, Dcnerdlet, Denise Krekeler, Jack Greene, Jeanie, Jeanne Latshaw, Lloyd Harris, Merle Watkins, Peter, Quenten Jones, Ruth S, Salt Stain, Sloan Alberhasky, and Tyler Powers.

Today's episode of Backpacker presented by The Trek, is the horniest. Goda Latvys, known on trail as Freyja, has been hiking more or less non-stop over the last 5+ years, and in the process, writing in vivid detail about her many sexual conquests, which is the central theme of today's conversation. When I say x-rated, please do not take that lightly, as the subject matter is highly explicit sexual content, and most definitely not intended for young audiences or anyone who is uncomfortable with vivid adult themes. You have been warned.
We wrap the show with the news of a fella who thru-skated from Mexico to Alaska, a conspiracy theory we don't believe in but wish were true, the triple crown of cookies, a sex story from a reader that is certifiably insane, and yet another entry into the heated debate of whether you'd rather encounter a bear vs. a man in the woods.
Topo Athletic: Use code "TREKWINTER15" at topoathletic.com.
Mountainsmith: Use code "TAKEAHIKE" for 20% off at mountainsmith.com.
[divider]
Interview with Goda Latvys
Goda's Trek Author page
Goda's Website
Time stamps & Questions
00:05:32 - Reminders: Apply to vlog or blog for the Trek, listen to our episodes ad-free on Patreon, and subscribe to The Trek's Youtube!
00:07:38 - Introducing Goda
00:09:00 - Excerpt #1
00:11:30 - Can you describe some of your fetishes?
00:14:15 - Do you ever use false names or dramatize anything?
00:16:11 - Tell us about your encounter with Vegas
00:19:25 - Do you have an OnlyFans?
00:20:35 - Where are some of the craziest places you've had sex?
00:22:40 - Excerpt #2
00:27:00 - Excerpt #3
00:28:15 - Excerpt #4
00:30:55 - What are some of the typical reactions you get?
00:33:55 - Freyja's hitchhiking stories
00:39:45 - How do women receive you on trail?
00:40:44 - Excerpt #5
00:43:30 - Who's your ideal type?
00:46:55 - What does your family think?
00:48:20 - How do you handle when people get frustrated about what you write?
00:50:55 - How do you fund your hiking?
00:52:45 - Tell us about the situation with the cigarette
00:56:00 - Do you ever fear for your safety?
00:57:36 - What are your hot takes?
00:59:45 - What do your friends think about your life?
01:00:20 - Tell us about sex cults
01:01:50 - What story do you get the most feedback about?
01:04:08 - Tell us about your trail family
01:07:44 - What leads you to turn down a hitch?
01:09:03 - Tell us about almost dying in the Smokies
01:12:50 - What has been the best trail for hitchhiking?
01:13:18 - Do you have any tips for sex while thru-hiking?
01:15:07 - Tell us about rope play
01:17:15 - Do you have a higher pain tolerance than usual?
01:18:50 - Are you attracted to women?
01:21:08 - What was it like to quit your first thru-hike?
01:23:50 - What got you into thru-hiking?
01:26:20 - What happened with the starfish?
01:28:10 - Tell us about bikepacking in Ghana
01:30:25 - Do you have any fears?
01:31:20 - How did you accidentally cross into Chile?
01:35:00 - What advice would you give to someone interested in starting to thru-hike?
01:37:27 - Peak Performance Question: What is your top performance-enhancing or backpacking hack?
Segments
Trek Propaganda: Man Skateboards From Mexico to Alaska on the Continental Divide: "It's Honestly the Worst Way To Thru-Travel" by Anna McKinney Smith
QOTD:  What's a conspiracy theory you don't believe in but wish were true?
Triple Crown of cookies
Listener Voicemail
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/ and his coffee.
Sign up for the Trek's newsletter
Leave us a voicemail!
Subscribe to this podcast on iTunes (and please leave us a review)!  Find us on Spotify, Stitcher, and Google Play.
Support us on Patreon to get bonus content.
Advertise on Backpacker Radio
Follow The Trek, Chaunce, Badger, and Trail Correspondents on Instagram.
Follow Backpacker Radio, The Trek and Chaunce on YouTube.
Follow Backpacker Radio on Tik Tok. 
Our theme song is Walking Slow by Animal Years.
A super big thank you to our Chuck Norris Award winner(s) from Patreon: Alex and Misty with NavigatorsCrafting, Alex Kindle, Andrew, Austen McDaniel, Bill Jensen, Brad & Blair Thirteen Adventures, Bret Mullins aka Cruizy, Bryan Alsop, Carl Lobstah Houde, Christopher Marshburn, Clint Sitler, Coach from Marion Outdoors, Eric Casper, Erik Hofmann, Ethan Harwell, Gillian Daniels, Greg Knight, Greg Martin, Griffin Haywood, Hailey Buckingham, Jackson Storm, Jason Kiser, Luke Netjes, Matty in AZ, Patrick Cianciolo, Randy Sutherland, Rebecca Brave, Rural Juror, Sawyer Products, The Saint Louis Shaman, Timothy Hahn, Tracy 'Trigger' Fawns
A big thank you to our Cinnamon Connection Champions from Patreon: Bells, Benjy Lowry, Bonnie Ackerman, Brett Vandiver, Chris Pyle, David Neal, Dcnerdlet, Denise Krekeler, Jack Greene, Jeanie, Jeanne Latshaw, Lloyd Harris, Merle Watkins, Peter, Quenten Jones, Ruth S, Salt Stain, Sloan Alberhasky, and Tyler Powers.

In today's episode of Backpacker Radio presented by The Trek brought to you by LMNT, we are breaking things down for the class of 2026 PCT thru-hikers with another edition of our top tips for hiking the Pacific Crest Trail. Chaunce and I are joined by everyone's favorite sauce/SOS, Elise Ott to share some brand new tips for trekking between Mexico and Canada, including advice about managing the sun, thoughts for approaching the trail during a high snow year, tips for dealing with wildfire, the beauty of cowboy camping, the importance of rolling with the punches, and much more.
We wrap the show with some important news from the PCT southern terminus, the most overrated month for backpacking, the bucket list of animal sightings, and I give my one minute gear reviews on a slew of new items I tested on the SDTCT, including the a new pack, shelter, and trekking poles.
LMNT: Get a free sample pack with any order at drinklmnt.com/trek.
Mountainsmith: Use code "TAKEAHIKE" for 20% off at mountainsmith.com.
[divider]
Panel with Elise "SOS" Ott
Elise's Instagram
Time stamps & Questions
00:05:25 - Reminders: Apply to vlog or blog for the Trek, sign up for the Trek's newsletter, and listen to our episodes ad-free on Patreon!
00:08:17 - Introducing Elise
00:13:53 - Tell us about your upcoming running goals
00:22:30 - Introducing today's panel
00:24:01 - Elise's Tip #1: Roll with the punches
00:27:06 - Chaunce's Tip #1: Look up side quests in advance
00:30:41 - Zach's Tip #1: Have a plan for the sun
00:34:44 - Elise's Tip #2: Save more money than you think you need
00:36:45 - Chaunce's Tip #2: Prepare for encountering wildfires
00:48:40 - Zach's Tip #2: Consider going southbound in high snow years
00:56:05 - Elise's Tip #3: See it for yourself before making decisions
01:03:15 - Chaunce's Tip #3: Cowboy camp if you haven't yet
01:05:40 - Zach's Tip #3: Break it down into small sections
01:08:00 - Honorable mentions
01:13:52 - Stay Salty Question: What is your hottest take in the world of backpacking?
Segments
Trek Propaganda: Barrier Construction Set To Begin at CDT Southern Terminus by Kelly Floro
QOTD:  What's the most overrated month for backpacking?
Triple Crown of bucket list animal sightings
One-Minute Gear Reviews
Mail Bag 
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/ and his coffee.
Sign up for the Trek's newsletter
Leave us a voicemail!
Subscribe to this podcast on iTunes (and please leave us a review)!  Find us on Spotify, Stitcher, and Google Play.
Support us on Patreon to get bonus content.
Advertise on Backpacker Radio
Follow The Trek, Chaunce, Badger, and Trail Correspondents on Instagram.
Follow Backpacker Radio, The Trek and Chaunce on YouTube.
Follow Backpacker Radio on Tik Tok. 
Our theme song is Walking Slow by Animal Years.
A super big thank you to our Chuck Norris Award winner(s) from Patreon: Alex and Misty with NavigatorsCrafting, Alex Kindle, Andrew, Austen McDaniel, Bill Jensen, Brad & Blair Thirteen Adventures, Bret Mullins aka Cruizy, Bryan Alsop, Carl Lobstah Houde, Christopher Marshburn, Clint Sitler, Coach from Marion Outdoors, Eric Casper, Erik Hofmann, Ethan Harwell, Gillian Daniels, Greg Knight, Greg Martin, Griffin Haywood, Hailey Buckingham, Jackson Storm, Jason Kiser, Luke Netjes, Matty in AZ, Patrick Cianciolo, Randy Sutherland, Rebecca Brave, Rural Juror, Sawyer Products, The Saint Louis Shaman, Timothy Hahn, Tracy 'Trigger' Fawns
A big thank you to our Cinnamon Connection Champions from Patreon: Bells, Benjy Lowry, Bonnie Ackerman, Brett Vandiver, Chris Pyle, David Neal, Dcnerdlet, Denise Krekeler, Jack Greene, Jeanie, Jeanne Latshaw, Lloyd Harris, Merle Watkins, Peter, Quenten Jones, Ruth S, Salt Stain, Sloan Alberhasky, and Tyler Powers.