The Nugget Climbing Podcast Something Different | Robb Wolf — Vitamin D, Zone 2 Cardio Hacks, Strength & Conditioning Timing, & Never Giving Up On Your Health
Aug 25, 2025
Robb Wolf, a 2x NYT Best-Selling Author and health expert, shares insights on optimizing fitness and nutrition. He discusses the crucial benefits of Vitamin D, balancing sun exposure and supplements, and the importance of Zone 2 cardio for performance. Robb also delves into his own health struggles, emphasizing resilience and the need for self-advocacy. He advocates for separating strength and conditioning training to enhance athletic performance, while also encouraging listeners to make cardio enjoyable through hobbies.
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Optimize Vitamin D Sensibly
- Use safe sun exposure first and treat supplements as a stopgap when you can't get enough sunlight.
- Use tools like the Dminder app to tailor sun exposure by skin type and latitude to optimize vitamin D production.
Strength And Endurance Clash At The Molecular Level
- Strength and endurance activate conflicting molecular pathways (mTOR vs AMPK) that impair maximal adaptation when trained together.
- Separate strength and conditioning blocks if you want to maximize sport-specific performance and peak for events.
Prioritize Lifts Separate From Cardio
- If short on time, use circuit-based mixed-modality sessions but expect reduced strength gains compared to separated training.
- For technical heavy lifts, train them separately to preserve full-body tension and technique under low heart rate.
