Backpacker Radio The Trek

In today’s episode of Backpacker Radio presented by The Trek, we are joined by Dr. Courtney Conley. Dr. Conley is an internationally renowned foot and gait specialist, founder and creator of Gait Happens, and chiropractic physician who specializes in foot and gait mechanics. We chat all things related to foot health related to long-distance backpacking, including what to look for in footwear and what characteristics to avoid, how to best prepare your feet for a successful hike, and preventing and treating common foot injuries- including unconventional exercises to help you accomplish this. In a nutshell, Dr. Conley is a foot wizard and you will learn a great deal about setting your feet up for success on trail.
We wrap the show with backpacking items to ditch to lower your base weight, what vegetable we would be, the triple crown of things that are true, but we're not buying it, and a one-minute gear review of a trail runner that's been gaining a lot of traction in the world of thru-hiking.
Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 
Helinox: Use code “BACKPACKER20” for 20% off at helinox.com.
Sambob: Use code “BACKPACKER15” for 15% off at sambob.biz.
[divider]
Interview with Dr. Courtney Conley
Gait Happens Website (Backpacker Radio listeners get 10% off consults, classes, and products)
Time stamps & Questions
00:04:20 - Reminders: Support us on Patreon, suggest a guest for PCT Days, and apply for the Trek’s full time position!
00:07:35 - Introducing Dr. Conley
00:08:40 - How did you decide to specialize in gait?
00:10:25 - How do you analyze people walking?
00:12:41 - What’s the easiest gait problem to spot in the wild?
00:13:30 - If you could change one thing about everyone to improve their feet, what would it be?
00:16:52 - Discussion about shoe cushioning
00:18:10 - Discussion about walking barefoot
00:20:00 - In what circumstances would you recommend more cushion?
00:21:40 - Discussion about wide toe boxes
00:22:33 - What other brands have shoes that include your recommendations?
00:23:43 - Discussion about heel-toe drop
00:25:00 - Should everyone be striving to use a zero drop shoe?
00:28:30 - Discussion about toe strength
00:29:30 - How should someone build foot strength in preparation for a thru-hike?
00:32:30 - Who are your primary patients?
00:33:55 - Are achilles tears becoming more common and how can they be prevented?
00:36:14 - Discussion about plyometrics
00:38:20 - Where does more traditional strength training fit into foot strength?
00:41:15 - What’s your view on toe socks?
00:42:30 - What can someone do with their kids to ensure they have strong feet?
00:46:03 - Would you ever recommend hiking boots?
00:50:38 - What are the most common issues you work with in backpackers?
00:53:29 - Can it be harmful to power through without an orthotic?
00:54:53 - What workouts should people do to prevent plantar fasciitis?
00:57:37 - Once you notice plantar fasciitis, what should you do?
01:00:00 - How can people help their feet recover?
01:06:10 - Discussion about healing from ankle sprains
01:06:45 - Discussion about stress fractures
01:08:51 - Can a weak foot lead to knee or hip injuries?
01:14:50 - Discussion about optimal shoes for running
01:17:20 - What do you wear for running?
01:17:50 - Do you have recommendations for long distance hiking shoes?
01:19:45 - Do you have recommendations for general foot ache?
01:23:34 - Any other product recommendations?
01:24:30 - Anything else we should have asked you?
01:29:91 - Is it bad if your foot is flat or you have a collapsed arch?
01:31:41 - What’s your recommended regimen for going from a 5 millimeter drop to a 0 drop?
01:33:00 - Do you work with patients remotely?
01:35:05 - Kumo Question: What is the cheesiest pickup line you’ve ever heard or used?
Segments
Trek Propaganda: 
Driftless Hiking Trail: New Funding Package Is Big Win for Minnesota Long

In today's episode of Backpacker Radio presented by The Trek, brought to you by Helinox, we are joined by Mary "Badass" Anderson. Never has a trail name been more fitting, Mary is the most badass hiker you've likely never heard of. With nearly 19,000 miles under her feet spanning six decades, with her first thru-hike taking place in 1981, Mary has not slowed down with her adventurous ways, as she swung by the studio on her to the Pacific Northwest Trail. Some of the highlights from today's interview include a wild winter SOBO thru-hike of the AT in 1985, just a handful of months after a major back surgery where her doctor told her to give up hiking. She followed her AT SOBO winter hike by immediately hopping over to the PCT, where she battled even more snow, and killed and ate a rattlesnake. Other feats include hiking all of the 4,000 footers in New England with her young son in the 90s, completing the CDT after hitting a new low in 2020, and now she's on a quest to finish all of the National Scenic Trails, with only a couple remaining. In short, Mary's story is one of a kind, you will enjoy today's chat.
We wrap the show with a last call for applications for The Trek's new full-time role, a pair of beloved trail angels close their doors after 17 years serving PCT hikers, what music we would listen to on the way to rescue our significant others from a hostage situation, the triple crown of onomatopoeias, and Chaunce is very afraid of grizzlies.
Helinox: Use code “BACKPACKER20” for 20% off at helinox.com.
Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 
LMNT: Get a free sample pack with any order at drinklmnt.com/trek.
Sambob: Use code “BACKPACKER15” for 15% off at sambob.biz.
[divider]
Interview with Mary “Badass” Anderson
Mary's Blog Time stamps & Questions
00:04:40 - Reminders: Apply for the Trek’s full-time role! Support us on Patreon for exclusive content and send us your recommendations for a hiker meetup this fall in NYC.
00:10:34 - Introducing Mary
00:11:40 - How’d you get your trail name?
00:13:14 - How did you initially get started long distance backpacking?
00:15:22 - How did you prepare for backpacking in the 80s?
00:21:05 - What does your baseweight look like today?
00:23:47 - What was the AT like in the 80s?
00:26:56 - Did the AT feel easy compared to the Long Trail?
00:29:02 - What resources did you have for navigation?
00:32:38 - What were your resupplies like?
00:34:00 - Tell us about your back injury and being told never to hike again
00:38:10 - Where does your toughness come from?
00:39:00 - How much of a physical struggle was the AT southbound in winter?
00:40:46 - Where did you experience the worst weather?
00:41:50 - Did you think it might have been a bad idea?
00:45:30 - What did your winter pack and gear look like?
00:49:39 - How did you keep on the trail?
00:50:45 - What about backpacking do you enjoy?
00:52:20 - Did people know what you were doing?
00:54:08 - How did you afford hiking then and now?
00:56:12 - What trail recipes do you make?
00:57:18 - What did it feel like to get to Springer and then start the PCT?
01:02:09 - What was your experience on the PCT like?
01:04:23 - Tell us about your rattlesnake encounter
01:07:00 - Discussion about fear and wildlife encounters
01:10:30 - Did you encounter other thru-hikers on the PCT in 1986?
01:11:10 - How did you enjoy the PCT relative to the AT?
01:14:00 - What was the scariest moment of your backpacking career?
01:17:05 - Tell us about the hiking you did with your son
01:19:55 - Do you have advice for getting your kids outside?
01:21:15 - What was it like hiking the Long Trail with your 8 year old?
01:22:30 - How have you noticed the concept of gender changing in the backcountry?
01:24:08 - Tell us about a bear paying for your cross country road trip
01:26:36 - How did you get back into long distance thru-hiking?
01:29:22 - When did you switch from map

In today's episode of Backpacker Radio presented by The Trek, brought to you by Helinox, we are joined by Adam Cramer, the founding Executive Director and CEO of Outdoor Alliance, a national coalition of outdoor recreation advocacy groups revitalizing the conservation movement with modern organizing and digital engagement. We learn all about this organization, the work they've done, the conservation movement at large, some interesting data from their recent wildfire report, and much more.
We wrap the show with news of a new feature from iOS 18 which could be a gamechanger for backpackers, the proper ratio of water to corpses, and the triple Crown of AT trail sections you’d take someone you hate.
Helinox: Use code “BACKPACKER20” for 20% off at helinox.com.
Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 
Backpacker’s Pantry: Use code “THETREK” for 20% off at backpackerspantry.com.
[divider]
Interview with Adam Cramer
Take action for the EXPLORE Act Sign up for action alerts Outdoor Alliance Action Center Wildfire and Outdoor Recreation in the West Time stamps & Questions
00:04:00 - Reminders: Apply for the Trek’s new full time position! Suggest a guest for us to interview at PCT Days and support us on Patreon.
00:07:35 - Introducing Adam
00:08:13 - What makes for a good skatepark?
00:09:20 - Tell us about whitewater rafting
00:12:44 - What is Outdoor Alliance and how is it funded?
00:14:00 - How do you pick where the primary attention goes?
00:15:22 - How did you get involved with Outdoor Alliance?
00:20:04 - What are the specific objectives of Outdoor Alliance for this year?
00:22:07 - What does the EXPLORE act include?
00:24:10 - How did the EXPLORE act get passed in the House and what’s the process for the Senate?
00:28:39 - Tell us about the funding
00:31:04 - Do you collaborate with any hunting and fishing organizations?
00:33:06 - Does any of the funding go towards trail maintenance?
00:35:35 - Does it get exhausting to argue the same thing year after year?
00:37:32 - What were some of the findings from the Outdoor Alliance wildfire report?
00:41:50 - Would some regions implement this before others?
00:47:07 - Are you looking to expand how many organizations you work with?
00:47:45 - Kumo Question: What’s the most beautiful place you’ve ever been to?
Segments
Trek Propaganda: No Signal, No Problem: Apple Introduces 2-Way Satellite Messaging for iPhones by James Townsend
Accidental Oopsies
QOTD: People will swim in the ocean, even though there are definitely many corpses in it. People will not swim in a pool with a corpse in it. Humans all have a corpse:water ratio that is acceptable for them to swim in. What is your ratio?
Triple Crown of AT trail sections you’d take someone you hate
Priest Confession (and leave us your own!)
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/.
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.
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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, Andrew, Austen McDaniel, Austin Ford, Brad & Blair Thirteen Adventures, Brent Stenberg, Bryan Alsop, Christopher Marshburn, Coach from Marion Outdoors, Dayne, Derek Koch, Eric Casper, Erik Hofmann, Gillian Daniels, Greg Knight, Greg McDaniel, Hailey Buckingham, Liz Seger, Patrick Cianciolo, Sawyer Products, SPAM, Timothy Hahn, Tracy ‘Trigger’ Fawns
A big thank you to our Cinnamon Connection Champions from Patreon: 12 Trees Farms, Bonnie Ackerman, David, Dcnerdlet, Emily Galusha,

In today's episode of Backpacker Radio, presented by The Trek, brought to you by Helinox we are joined by John Mackey. On trail he's known as "Strider", off trail he's known as the co-founder and former CEO of Whole Foods. In addition to being a world-class entrepreneur, Mackey is also a backpacking enthusiast, having hike the AT, PCT, Colorado Trail, and many trails abroad including hikes in the Alps, Patagonia, and more. This is a fun, informative, and wide ranging chat that covers his thru-hike on the AT while being the active Whole Foods CEO, how he saved Gossamer Gear from near extinction, his fascination with UL gear, including his own 6.5 lb base weight, how his love for fantasy novels spilled into his own creative endeavor at the AT's shelter logs, his favorite vegan trail snacks, and much more. We also dive into some non-backpacking talk, including how to build a successful and healthy company culture, his take on labor unions, how psychedelics played a pivotal role in his life, and we learn all about his new book, The Whole Story: Adventures in Love, Life, and Capitalism. Chaunce and I were amped for this chat and it did not disappoint.
We wrap the show with a sneak peak at a new full-time job opening at The Trek, what fact is common knowledge in our field, but unknown to most of the population, the triple crown of Whole Foods foods, and Chaunce's encounter with a ghost.
Helinox: Use code “BACKPACKER20” for 20% off at helinox.com.
Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 
LMNT: Get a free sample pack with any order at drinklmnt.com/trek.
[divider]
Interview with John “Strider” Mackey
John’s Website John's Instagram Love Life Website Time stamps & Questions
00:04:56 - Reminders: Apply for the Trek’s new full time role! Suggest a guest for PCT Days and support us on Patreon for bonus exclusive content!
00:08:15 - Introducing John
00:09:18 - Tell us about investigating your wife’s fridge during your first date
00:12:27 - We Love Love: Tell us about telling her how you felt
00:18:12 - Did that make you more sensitive to how you interact with people?
00:19:15 - What was the origin story of buying Gossamer Gear?
00:23:46 - Are you still involved in the operations of Gossamer Gear?
00:25:15 - How did you get to a baseweight of 6 pounds?
00:26:50 - What are your Big Three?
00:28:00 - How did Ray Jardine’s book insprie you?
00:30:30 - Tell us about getting off trail
00:33:22 - What’s it like to complete the AT and go back to being the CEO of Whole Foods?
00:36:01 - Tell us about your trail register stories
00:39:35 - What was the process for your support vehicle?
00:41:44 - Did other hikers realize you were involved with Whole Foods?
00:43:10 - What impact has psychadelics had on your career?
00:49:33 - What did your parents think when you started Safer Way?
00:54:56 - Was it hard to ask your father to leave the board of Whole Foods?
00:58:50 - What was the community’s reaction to you starting Safer Way?
01:02:18 - How did you mentally keep up with the growth of Whole Foods?
01:03:43 - Were there any books you recommend to entrepreneurs?
01:05:28 - Discussion about listening to books while long distance hiking
01:07:00 - Discussion about what John eats while backpacking
01:10:21 - What kind of cravings do you get while hiking?
01:12:20 - What do you think about alternative meat burgers?
01:13:23 - Can you explain why vegans are against eggs?
01:16:20 - Tell us about hiking with the founder of Celestial Seasonings tea
01:18:58 - What was the origin story of your step-daughter’s trail name?
01:20:09 - What sticky situations have you gotten into on trail?
01:24:00 - Tell us about hiking the PCT
01:27:39 - Tell us about the Via Francigena and Alpe Adria
01:29:50 - What has been your favorite European trail?
01:31:35 - What’s your take on REI’s recent efforts on union busting?
01:36:52 - What tips do you have for bu

In today’s episode of Backpacker Radio presented by The Trek, we are joined by dermatologist, and my old pal, Dr. Katie Manno. This is a chat I’ve been wanting to highlight on this podcast for years now, and it lived up to my lofty expectations. Dr. Manno gives us a thorough runthrough on all things skin health related and how it pertains to extended time in the outdoors, including why sun protection is so important, the difference between chemical and mineral sunscreens and which is better for the trail, how much and what SPF sunscreen hikers should use, the safety profile of chemical sunscreens and what chemicals specifically to avoid, sun protective clothing and the science behind UPF ratings, vitamin D considerations when using sunscreen and/or sun clothing, what supplements and skin care products she recommends to optimize skin health, and much more. Needless to say, you will come away from this chat smarter than you entered it. 
We wrap the show with why one former guest always uses a bear canister when thru-hiking, we opine on whether donating hair can land you in the slammer, I give an update on my 175-mile lap around Denver, and the triple crown of dog breeds.
Backpacker’s Pantry: Use code “THETREK” for 20% off at backpackerspantry.com.
Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 
[divider]
Interview with Katie Manno
Katie's Practice Time stamps & Questions
00:04:40 - Reminders: The Trek is hiring a full-time marketing position! Get notified by subscribing to the newsletter. We’re going to Austin and support us on Patreon!
00:08:55 - Introducing Katie
00:09:50 - When did you know you wanted to be a doctor and dermatologist?
00:12:30 - Do you analyze people’s skin when you’re talking to them in the real world?
00:13:40 - What are the risks and consequences of not taking sun protection seriously?
00:15:15 - How does your skin color impact how careful you need to be with sun exposure?
00:17:32 - Can you totally eliminate your risk of skin cancer?
00:18:20 - Is avoiding a sunburn enough?
00:20:10 - What’s the perception of spray tans from the dermatology perspective?
00:21:01 - Is there any reason to be skeptical about the chemicals in sunscreen?
00:25:18 - Do you avoid any chemical sunscreens?
00:26:58 - Discussion about Elta MD and chemical vs. physical sunscreens
00:30:18 - What sunscreen would you recommend to backpackers? 
00:32:23 - Is it true that above an SPF it’s all the same?
00:35:35 - Do you have a preference between sun protective clothing and sunscreen?
00:37:16 - Does body hair protect against sun damage?
00:38:42 - Is something being covered by clothing enough protection?
00:40:30 - Discussion about SPF and UPF ratings
00:42:30 - What are the main factors that determine the UPF rating?
00:44:14 - If someone applies sunscreen perfectly, do they need protective clothing?
00:45:10 - What would you send out a new PCT hiker out with?
00:46:34 - Walk us through what the various types of skin cancer
00:51:12 - Does sunscreen block vitamin D absorption?
00:53:19 - Is there a safe way to get vitamin D through sun exposure without sunscreen?
00:55:12 - What is the UV index?
00:57:27 - What is the correlation between vitamin levels and skin cancers?
01:01:38 - Are there other supplements we should be taking?
01:04:15 - What are the options for people who’ve had a lot of past skin damage?
01:10:44 - Do you have any favorite skin products?
Segments
Trek Propaganda: Why I Always Carry a Bear Canister When Thru-Hiking by Moose Juice
QOTD: Can donated hair be used as DNA evidence in a crime?
Denver Orbital Trail Update
Triple Crown of dog breeds
One Star Trail Reviews
One Minute Gear Review
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/.
Leave us a voicemail!
Subscribe to this podcast on iTunes (and please leave us a review)!  Find us on Spotify, Stitcher, and Google Play.
Su

In today’s episode of Backpacker Radio presented by The Trek, brought to you by Sawyer Products, we are joined by Katie “Oats” Houston. Oats is a solo thru-hiker, who’s completed the AT, Colorado Trail, Lone Star Trail, and most importantly for today’s recording, the 330-mile Appalachian High Route. We dive deep into the Appalachian High Route’s details, including the standout sections, resupply strategy, the best months to hike it, standout stops in Asheville (where Katie is from), and much more. Katie also shares some tips for breaking out as a freelancer in the outdoor industry, which is especially relevant, as she is also a contributor for The Trek and formerly the head of our social media.
We wrap the show by teasing our next live podcast- hint, it’s not in Denver, Badger has a hilarious and misfortunate wild animal encounter at my house, the triple crown of conversations you don’t get to on trail, and a listener voicemail / tick PSA.
Sawyer Products: Check out Sawyer’s Permethrin Pump at REI.
Gossamer Gear: Use code “SNUGGLEBUG” for 20% off shelters at gossamergear.com. 
LMNT: Get a free sample pack with any order at drinklmnt.com/trek.
Shady Rays: Use code “TREK” for 50% off two or more pairs of sunglasses at shadyrays.com.
[divider]
Interview with Katie “Oats” Houston
Katie's Instagram Katie's Trek Profile Katie's Website Time stamps & Questions
00:03:57 - Reminders: We’re coming to Austin, TX! Support us on Patreon and check out our Backpacker Radio hats in the Trek’s store!
00:08:30 - Introducing Oats
00:09:05 - How did you get into the outdoors and the Trek?
00:10:04 - How did you get your trail name?
00:13:22 - Why did you decide to hike the AT?
00:16:32 - Were you the first person to do the Appalachian High Route?
00:19:06 - Can you give us an overview of the Appalachian High Route?
00:25:22 - What’s the route like elevation-wise?
00:28:20 - What are the towns and resupplies like?
00:30:50 - What do you know about the geology of the southern Appalachians?
00:36:01 - What are the highlights of Asheville?
00:40:00 - Could a first time hiker do the Appalachian High Route?
00:41:45 - What did you use for navigation?
00:43:50 - How did you pick to go clockwise?
00:45:46 - Tell us about the hiking you did in Texas
00:46:51 - Do you have tips about thinking through things while thru-hiking?
00:50:00 - Give us your rating and elevator pitch for the Lone Star Trail
00:55:26 - Discussion about the aggressive dogs on the Lone Star Trail
00:57:00 - Discussion about Big Bend National Park
00:59:05 - What are your tips for breaking into the outdoor industry?
01:04:28 - What are different ways to find outdoor industry jobs?
01:06:40 - Walk us through a typical week at Sawyer
01:08:08 - What are your tips for pricing your skills?
01:13:00 - How much freelance work do you do now?
01:14:55 - Give us Sawyer’s background
01:20:57 - Where can people keep up with you?
Segments
Trek Propaganda: Why I Always Carry a Bear Canister When Thru-Hiking by Moose Juice
QOTD: How long would you watch a loading screen before aborting all the info you entered/work you did/progress you made to start over?
Scary Thing of the Week
Pooping in the Woods Update
Triple Crown of conversations you don’t get into on trail
Listener Voicemail
Mail Bag
5 Star Review
[divider]
Check out our sound guy @my_boy_pauly/.
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 & Misty with Navigators Crafting, Andrew, Aus