Finding Elevation: Conversations Beyond the Mountain

Are you adventurous at heart and ready to take on a big goal but not sure how to prepare, or what to expect when you get there? Join mountaineer, seven summiter, and founder of Alpine Athletics Lisa Thompson each month as she shares strategies and tips that have worked for her and her clients. Each episode contains powerful insight and guidance to help you, the eager mountain athlete build the confidence you need to elevate your life through the outdoors.

Defying Age: Climbing High and Living Boldly 02/24/2026

Why Bhutan’s Snowman Trek Is the Most Sacred Adventure You’ve Never Heard Of 02/04/2026

Summit & Service: Mountaineering with Purpose 01/19/2026

Welcome Back: Six Months, Big Changes, and What's Ahead 01/16/2026

The Oldest American to Summit K2: Lessons from Dr. Kim Silloway 07/22/2025

If It’s Not Scary, It’s Not Big Enough: Emma Schwerin on Climbing Everest and Dreaming Bigger 07/02/2025

Move Better, Hurt Less: Injury Prevention for Mountain Athletes with Physical Therapist Brent George 05/21/2025

When to Push and When to Pivot: Mental Tools for Big Mountain Moments 04/30/2025

Success Beyond the Summit: Finding Wins in Every Climb 03/27/2025

How to Show Up Ready for Everest (or any expedition) 03/27/2025

A Champion’s Mindset 03/03/2025

What We Can All Learn About Fear From the First American Woman to Summit the 14 Highest Mountains in the World 02/05/2025

What We Can All Learn About Fear From the First American Woman to Summit the 14 Highest Mountains in the World In this episode, Tracee Metcalfe shares her incredible journey of climbing all 14 of the world's highest peaks, reflecting on the challenges, logistics, and emotional significance of her climbs. She discusses the hardest climb, Annapurna, and the meaningful experience of summiting Shisha Pangma after a tragic avalanche. Tracee emphasizes the importance of teamwork with Sherpas, mental resilience, and the role of connectivity during her expeditions. She also opens up about her fear of heights and the techniques she used to manage it throughout her climbing career. In this conversation, Tracee Metcalfe shares her insights on climbing, focusing on the mental and physical preparation required for high-altitude expeditions. She discusses the importance of acknowledging fear, using mantras, and the role of meditation in managing anxiety. Tracee also reflects on her physical training regimen, the challenges of reintegrating into everyday life after expeditions, and the personal growth she has experienced through her climbing journey. She emphasizes the need to inspire others, particularly women, to pursue climbing and shares practical tips for first-time climbers. Takeaways Tracee became the first US woman to complete climbing all 14 peaks. Annapurna was one of her most challenging climbs due to various issues. The emotional significance of summiting Shisha Pangma was profound for Tracee. She emphasizes the importance of letting Sherpas make safety decisions. Climbing rejuvenates her and provides a sense of purpose. She learned to manage her fear of heights through therapy techniques. Tracee reflects on the ethics of climbing and Sherpa safety. She acknowledges the challenges of logistics and planning for climbs. The journey of climbing has strengthened her relationships with family. Fear is a natural part of climbing that must be acknowledged. Using mantras can help calm the mind during climbs. Meditation can be beneficial for mental preparation. Physical training should be tailored to individual needs and limitations. Reintegration after an expedition can be challenging and requires self-compassion. Setting new goals can help with the transition back to everyday life. It's important to inspire others through personal climbing stories. Climbing is a journey of personal growth and self-acceptance. Engagement Link Tracee’s website: EMDR therapy: Overview of 8,000 meter peaks: 5280: Ascend Athletics: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/35133740

Elevating Your Goals: Setting Intentions for Lasting Change 01/21/2025

Aconcagua Retrospective: What Happens when you Focus on Process Instead of Outcome 01/08/2025

Aconcagua Retrospective: What Happens when you Focus on Process Instead of Outcome In this conversation, Dave Taylor shares his journey of summiting Aconcagua, the highest mountain in South America, focusing on the lessons learned from his first attempt and the extensive preparation for his successful second attempt. The discussion covers the importance of team dynamics, personal reflection, training strategies, acclimatization, and the role of breath work in enhancing performance at high altitudes. Dave emphasizes the significance of self-assessment and adapting one's approach to achieve goals in mountaineering. In this conversation, Dave Taylor reflects on his recent climbing experience on Aconcagua, discussing the mental and physical preparation required for such an endeavor. He shares insights on overcoming self-doubt, the emotional journey to the summit, and the importance of focusing on the process rather than the outcome. The discussion also highlights the parallels between mountaineering and leadership, emphasizing the significance of training and mental resilience. Dave concludes with key takeaways for aspiring climbers, stressing the need for thorough preparation and a positive mindset. Takeaways There are no failures, only lessons learned. Team dynamics play a crucial role in climbing success. Self-reflection is key to improvement. Preparation involves both physical and mental aspects. Acclimatization is essential for high-altitude climbing. Using guides can enhance the climbing experience. Breath work can significantly improve performance. Trusting the training process is vital. Personal accountability is important in team settings. Every climber has their own approach to summiting. Stay in your bubble and avoid negative comparisons. Preparation is key; train thoroughly for your goals. Mental strength is as important as physical fitness. The emotional journey to the summit can be complex. Summiting is just halfway; the descent is equally challenging. Stay focused on what you can control, especially in uncertain situations. Lessons from climbing can translate to leadership and teamwork. Process over outcome is crucial in achieving goals. Limit outside distractions to stay present in the moment. Understand the unique challenges of each mountain you climb. Engagement Link LinkedIn: LDR Leadership, IG: Dave’s LinkedIn post about his Aconcagua summit: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/34774715

Why Acclimatization is About More than Red Blood Cells 12/06/2024

Why Acclimatization is About More than Red Blood Cells In this episode of the Finding Elevation podcast, Lisa Thompson and Tom Cuddy delve into the physiological adaptations that occur when ascending to high altitudes. They discuss the immediate and chronic changes in the body, including alterations in breathing, blood composition, and the role of CO2. The conversation also highlights genetic factors influencing altitude adaptation, insights from Sherpa and Tibetan populations, and practical tips for acclimatization. Additionally, they explore the importance of training for CO2 tolerance and assessing fitness levels for successful high-altitude experiences. In this conversation, Tom and Lisa discuss the intricacies of preparing for high-altitude climbs, focusing on physiological responses, training strategies, and recovery methods. They explore the benefits of hypoxic training, the importance of acclimatization, and the role of nitric oxide in enhancing performance. The discussion emphasizes the need for a balanced approach to training and recovery, particularly when preparing for challenging climbs like Everest or Aconcagua. Takeaways Altitude affects every system in the body. Breathing rate and volume increase at high altitude. CO2 management is crucial for performance. Acute mountain sickness can result from low CO2 levels. EPO plays a significant role in red blood cell production. Genetics influence individual responses to altitude. Tibetan and Andean populations have adapted differently to high altitude. Training for CO2 tolerance can enhance performance. Ventilation capacity is critical for high altitude success. Assessing fitness levels can predict altitude adaptation. Understanding your body's response to altitude is crucial. Hypoxic tents can aid in acclimatization but require commitment. Training load must be balanced with recovery to optimize performance. Nitric oxide plays a significant role in enhancing blood flow and performance. Acclimatization requires consistent exposure to higher elevations. The timeline for acclimatization is critical for successful climbs. Recovery strategies, including oxygen use, are essential after high-altitude climbs. Individual responses to altitude can vary significantly among climbers. Maintaining fitness is foundational for high-altitude success. Respecting the mountain's conditions is vital for safety and success. Engagement Link Tom’s Coaching Practice: Two routes to functional adaptation: Tibetan and Andean high-altitude natives: Nitric oxide in adaptation to altitude: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/34318060

AMA with Coaches Jacque and Lisa 11/19/2024

AMA with Coaches Jacque and Lisa In this episode of the Finding Elevation podcast, join me and Jacque as we discuss various aspects of mountaineering, including personal journeys, getting started in the sport, exploring lesser-known peaks, affordability, sun protection, the impact of cold therapy on strength training, and the importance of mindset in climbing. We share valuable tips and insights for both beginners and experienced climbers, emphasizing the significance of preparation, practice, and mental resilience in outdoor adventures. Takeaways Everyone's journey in mountaineering is unique. Starting with simple hikes can build confidence. Joining local mountain clubs can enhance learning. Courses and guides provide valuable skills and knowledge. Practice skills regularly to ensure readiness. Seek affordable local options for climbing trips. Sunscreen and lip protection are crucial in high altitudes. Cold therapy can hinder muscle growth if not timed correctly. Mental preparation is as important as physical training. Visualization and positive self-talk can enhance performance. Engagement Link Cold therapy research: Outer U: – face glove Dermatone Guide Companies: Khangri Experience : Madison Mountaineering: Mountain Madness: Climbing the Seven Summits: Summit Climb: (I did my mountaineering course with Dan Mazur) Colorado Mountain Club: Wasatch Mountain Guides: Utah Mountain Adventures: San Juan Colorado Mountain Guides: Nepal: (Gadul Tamang was my guide and he was AMAZING) Kilimanjaro: (they have an all women’s climb) Avalanche training: FREE Avalanche intro course: Utah Avalanche Center (Avy education): Colorado Avalanche Info Center (avy education): Facebook hiking/mountaineering groups: Wasatch Peak Baggers: Wasatch Mountain Club: Utah Women on the Ascent: Utah Backcountry Ski Touring: Colorado 14ers: CO 14er Ladies: CO 14er Sloth Ladies (slower hikers group): PNW Mountaineers: Women of Mountaineering: Jacque’s youtube channel: Jacque’s insta: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/33998422

Beyond the Oxygen: Training for Altitude with Exercise Physiologist Nick Hart 11/05/2024

How Breathwork Can Improve Your Performance with Anthony Lorubbio 09/24/2024

How Breathwork Can Improve Your Performance with Anthony Lorubbio Anthony Lorubbio shares his journey from aspiring professional athlete to breathwork coach. He discusses how he got into breathwork and the power it has to change our state of mind and body. He emphasizes the importance of breathing through the nose, breathing slowly, and breathing low into the diaphragm for optimal breath efficiency. Anthony also introduces his high altitude breathwork training program, which helps mountain athletes acclimate and perform better at high altitudes. In this conversation, Anthony Lorubbio discusses the high altitude simulation breathwork training program and its benefits for improving performance at high altitudes. The program focuses on two key areas: training carbon dioxide tolerance and increasing hemoglobin concentration. By manually changing chemoreceptor sensitivity to carbon dioxide, individuals can feel less breathless and breathe more optimally through the nose. Increasing hemoglobin concentration leads to a higher VO2 max and improved oxygen uptake. The five-week training program includes exercises for proper breathing mechanics, high altitude simulation breathwork protocols, and respiratory muscle training. Maintenance recommendations include regular breath assessments and the practice of breathe light exercises. Takeaways Breathing through the nose, breathing slowly, and breathing low into the diaphragm are key for optimal breath efficiency. There is a mismatch between our bodies' adaptation to natural environments and the modern world we live in. Anthony's high altitude breathwork training program is a pre-acclimatization addition to mountain athletes' training, helping them improve their breath efficiency and respiratory muscle strength. Proper breathing mechanics, acclimatization time, and training are all important for mountain athletes to perform better at high altitudes. High altitude simulation breathwork training can improve performance at high altitudes by training carbon dioxide tolerance and increasing hemoglobin concentration. Feeling breathless at high altitudes is often due to increased carbon dioxide levels, not lack of oxygen. The five-week training program includes exercises for proper breathing mechanics, high altitude simulation breathwork protocols, and respiratory muscle training. Maintenance recommendations include regular breath assessments and the practice of breathe light exercises. Breathing through the nose, breathing slow, and breathing low are key principles for optimal breathing. Engagement Link by Daniel E. Lieberman Instagram: Instagram: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/33189202

How Resilient Are You? With Performance Coach Dr. Torrie Higgins, PhD. 09/11/2024

How Resilient Are You? With Performance Coach Dr. Torrie Higgins, PhD. Dr. Torrie Higgins, a performance coach, shares her journey and expertise in working with high-performing individuals in intense environments. She emphasizes the importance of mindset and how it can be trained and cultivated. Torrie discusses the use of neuroscience in developing coaching programs and tools, and highlights the significance of understanding chronobiology and designing one's day for peak performance. She also emphasizes the need for regular mindset practice and the importance of questioning negative beliefs and challenging the internal voice of anxiety. In this conversation, Dr. Torrie Higgins discusses the importance of managing limiting beliefs and fears in order to build confidence and resilience. She suggests writing down these limiting beliefs and double-clicking on them to gain distance and objectivity. Dr. Higgins also introduces the concept of the flexibility sequence, which involves asking oneself what the situation demands, what tools are needed, and creating a feedback loop to determine if the chosen tools are effective. She emphasizes the need for vulnerability and open communication in high-performance environments. Additionally, Dr. Higgins highlights the significance of managing energy and the three types of energy: physical, cognitive, and emotional. She recommends reframing discomfort cues and optimizing recovery breaks to maximize performance. Takeaways Mindset is a core belief system that shapes how we process the world around us. A resilient mindset includes optimism, a challenge orientation, and confidence in coping with stress. Understanding chronobiology and designing one's day based on optimal energy levels can enhance productivity and performance. Effective recovery breaks should activate the parasympathetic nervous system, drive a physiological shift, and create a cognitive shift. Mindset cultivation is an ongoing practice that requires questioning negative beliefs and regularly recalibrating. Companies are recognizing the importance of mindset and are creating cultures that allow for autonomy in designing workdays. Write down limiting beliefs and fears to gain distance and objectivity. Double-click on limiting beliefs to explore and challenge them. Use the flexibility sequence to determine what the situation demands and which tools to deploy. Create a feedback loop to assess the effectiveness of chosen tools. Practice vulnerability and open communication in high-performance environments. Manage physical, cognitive, and emotional energy. Reframe discomfort cues to change their meaning. Optimize recovery breaks to recharge mentally and physically. Engagement Link by George Bonanno /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/33004577

Know Before You Go: Aconcagua 08/27/2024

Climbing Out of the Shadows: Anxiety and the Ascent of Mt. Rainier 08/12/2024

Climbing Out of the Shadows: Anxiety and the Ascent of Mt. Rainier Jason Widup, a marketing advisor and mountaineer, shares his journey into mountaineering and the lessons he learned along the way. He initially turned to hiking and mountaineering as a way to cope with stress and anxiety. After a failed attempt at Mount Rainier, he realized the impact of marijuana on his fitness and made the decision to quit. He incorporated meditation, breathing exercises, and reading books on breathing techniques into his daily routine to manage anxiety. With improved fitness and mental resilience, he successfully summited Mount Rainier on his second attempt. Jason Widup shares his experiences with mountaineering and how it has impacted his personal and professional life. He discusses the mental challenges he faced during training and dealing with injuries, as well as the importance of self-improvement and pushing boundaries. Jason also talks about sharing his journey with others and inspiring them to pursue their own goals. He emphasizes the need to be self-sufficient in the mountains and the desire to continue exploring and learning. Takeaways Hiking and mountaineering can be effective ways to reduce stress and anxiety. Quitting marijuana can have a positive impact on fitness and overall well-being. Incorporating meditation and breathing exercises into daily routines can help manage anxiety. Reading books on breathing techniques can provide valuable insights and improve mental resilience. Improving fitness and mental resilience can lead to successful mountaineering expeditions. Mountaineering can have a profound impact on personal and professional growth Dealing with mental challenges and injuries is an important part of the journey Sharing experiences and inspiring others can be a rewarding aspect of mountaineering Continuously pushing boundaries and pursuing self-improvement is key Becoming self-sufficient in the mountains is a goal for many climbers Engagement Link Breath by James Nestor: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/32549187

Fueling the Summit: Optimal Nutrition for Peak Performance with Rebecca Dent, Registered Dietitian 07/29/2024

Fueling the Summit: Optimal Nutrition for Peak Performance with Rebecca Dent, Registered Dietitian Rebecca Dent, a dietitian specializing in sports nutrition, shares her journey into working with endurance sports and mountain athletes. She emphasizes the importance of planning and practicing a nutrition strategy for optimal performance. Some common mistakes athletes make include not planning and practicing their nutrition and hydration strategy, forgetting to eat and drink during activity, and starting to eat and drink too late. Dent recommends creating a nutrition strategy per hour of moving time and focusing on carbohydrates as the primary fuel source. She also discusses the importance of recovery nutrition and how to recover from bonking. In this conversation, Rebecca Dent discusses hydration and nutrition strategies for endurance athletes. She emphasizes the importance of staying hydrated during training and provides tips for maintaining optimal hydration levels. Rebecca also addresses the topic of intermittent fasting and explains why it is not recommended for athletes. She highlights the natural increase in fat oxidation that occurs through endurance training and advises against the need for fasting training. Overall, Rebecca provides valuable insights into the role of hydration and nutrition in optimizing performance for endurance athletes. Takeaways Plan and practice a nutrition strategy for optimal performance in endurance sports and mountain activities. Common mistakes include not planning and practicing nutrition, forgetting to eat and drink, and starting to eat and drink too late. Focus on carbohydrates as the primary fuel source during activity. Recovery nutrition is important for replenishing energy and supporting muscle repair. If you experience bonking, consume fast-acting carbohydrates and back it up with more substantial food. Staying hydrated during training is crucial for optimal performance and energy levels. Carrying a sports drink and regularly sipping on it can help maintain energy levels and offset dehydration. Intermittent fasting is not recommended for endurance athletes as it can lead to negative health and performance consequences. Endurance training naturally increases fat oxidation rates, eliminating the need for fasting training. Focus on fueling your training and giving your body time to adapt and improve. Engagement Link Sweat Test: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/32340542

After the Summit 07/16/2024

Know Before You Go: Mt. Rainier 06/14/2024

Altitude & Attitude: The Power of Listening to your Voice with Courtney Heitter 05/08/2024

Altitude & Attitude: The Power of Listening to your Voice with Courtney Heitter In this episode, Courtney Heitter discusses her journey as a mountaineer and the genesis of her podcast, 'You're Not Qualified.' She shares her experience of starting mountaineering without a background in athletics and how she overcame the belief that she wasn't qualified for certain pursuits. Courtney emphasizes the importance of listening to your own voice and not letting others define your capabilities. She also talks about reframing failure as a learning opportunity and the parallel trajectory between her climbing journey and her career. In this conversation, Courtney and Lisa discuss the importance of embracing discomfort and failure as part of the journey towards achieving dreams. They share personal experiences of facing challenges and overcoming self-doubt in mountaineering expeditions. Courtney emphasizes the value of surrounding oneself with supportive and honest individuals who believe in your abilities. They also discuss the significance of setting goals and pushing oneself outside of the comfort zone. Courtney shares her upcoming goals, including climbing Denali and other challenging peaks. Takeaways Don't let the belief that you're not qualified hold you back from pursuing your passions. Listen to your own voice and prioritize your own goals and aspirations over what others say. Reframe failure as a learning opportunity and a stepping stone towards success. The journey and the process are just as important as reaching the summit. Embrace discomfort and failure as part of the journey towards achieving dreams. Surround yourself with supportive and honest individuals who believe in your abilities. Set goals and push yourself outside of your comfort zone. Learn from challenges and grow as a person. It's never too late to start pursuing your passions and dreams. Engagement Link /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/31203902

The Science of Summiting: Metabolic Insights for Mountain Athletes with Tom Cuddy 04/23/2024

The Science of Summiting: Metabolic Insights for Mountain Athletes with Tom Cuddy In this episode of Finding Elevation, host Lisa Thompson interviews Tom Cuddy, an exercise physiologist, to discuss exercise physiology and the testing he does to understand an athlete's physiology. He explains the different energy systems in the body and how they produce ATP, the role of muscle fibers in different types of athletes, and the importance of lactate in energy production. Tom also discusses the use of physiological testing to design training programs and optimize performance. In this conversation, Tom Cuddy discusses the importance of understanding training design and tailoring it to individual goals and needs. He emphasizes the significance of knowing the energy systems and fuel sources required for specific activities, such as mountaineering. Tom also highlights the misconception that high-intensity training is necessary for progress and explains the importance of low-intensity training for endurance goals. He delves into the concept of running economy and introduces the idea of vertical running economy, which measures the energy expenditure of running uphill. Tom shares his research findings on the determinants of vertical running economy and the physiological metrics that contribute to efficient uphill running. He also discusses the accessibility of metabolic testing and his efforts to make it more available to athletes. Takeaways There are different energy systems in the body that produce ATP to fuel muscle contraction during exercise. Muscle fibers play a role in an athlete's performance, with slow twitch fibers being used during low-intensity activities and fast twitch fibers being used during high-intensity activities. Lactate is an important fuel source that can be recycled and used by different muscle fibers. Physiological testing, such as VO2 max and lactate threshold testing, can provide valuable information for designing training programs and optimizing performance. Training can influence an athlete's physiology and the percentage of different muscle fibers in their body. Understanding the specific goals and needs of an individual is crucial for designing effective training programs. Tailoring training to maximize the relevant energy systems and fuel sources is essential for optimal performance. Contrary to popular belief, low-intensity training plays a significant role in achieving endurance goals. Running economy, including vertical running economy, is an important metric for measuring energy expenditure during uphill running. Physiological metrics such as VO2 max, VO2 at lactate threshold, and lactate levels can help predict and improve running economy. Efforts are being made to make metabolic testing more accessible to athletes and provide actionable insights for training. Engagement Link /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/30953198

How to Balance Resilience with Pushing Too Far 04/08/2024

Mountain Medicine: Expert Advice for High Altitude Climbers with Physician Tracee Metcalfe 03/27/2024

Making Your Period Your Superpower 03/13/2024

Making Your Period Your Superpower In this episode of the Finding Elevation podcast, host Lisa Thompson speaks with Angie Marie about the intersection of adventure and menstrual cycles. They discuss Angie's work to help women better understand and connect with their cycles and bodies in the outdoors. Listeners can expect to learn practical tips for managing periods while backpacking or mountaineering, as well as gain inspiration around how embracing femininity can enrich outdoor experiences. Guest Bio Angie Marie is an author, speaker, and "period nerd" focused on helping people live and adventure in better sync with their bodies. She has over a decade of experience in the outdoor industry and is passionate about increasing access to nature for girls and women. Key Discussion Points Exploring the Intersection of Periods and Outdoor Adventure with Angie Marie (00:00:00) Discussion on Menstrual Cycles and the Taboo Surrounding It (00:01:19) Ignoring the Menstrual Cycle and Its Impact on Women's Health (00:03:00) Understanding the Connection Between Nature and Women's Health (00:06:17) Managing Periods in the Backcountry: Tips and Tricks (00:09:41) Exploring the Connection Between Menstrual Cycles and Nature (00:13:43) Living in Tune with Nature's Cycles (00:18:37) Embracing Cyclical Living: How to Harness the Power of Your Menstrual Cycle (00:25:52) Empowering Girls to Explore the Outdoors: A Conversation on Adventure and Menstrual Cycles (00:34:27) Empowering Women in the Outdoors Through Period Education and Femininity (00:45:51) Community and Engagement Links Menstrual Care in the Backcountry blog post: Outdoor Period Product Pros and Cons: Why Working Out is Harder Before Your Period (and What to Do About It): Beginner's Guide to Cycle Syncing Read Your Body period tracker Angie’s Book: The Cycle Syncing Handbook For The Love Of episode with Lisa: /episode/index/show/83c4eebe-7ff2-461c-b065-a04d4f9abe0d/id/30348733

Know Before You Go: Mt. Everest 02/28/2024

Finding Elevation: Conversations Beyond the Mountain

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