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Control the Controllables: Mountain Hunting Performance & Rehab
In the mountains, chaos is guaranteed — weather shifts, animals disappear, travel gets delayed, and your body feels different at 10,000+ feet. You can’t control the wind or the terrain. But you can control the fundamentals that determine how you perform when it matters.
This episode breaks down the core controllables that directly impact mountain hunting performance and injury resilience: stress management, nutrition, exercise consistency, and sleep.
🧠 Stress Management
Mountain hunting is a nervous system sport. Chronic stress impacts:
Heart rate and coordination
Lifting performance
Pain sensitivity
Inflammation levels
Short-term cortisol is useful. Chronically elevated cortisol isn’t.
Controllables:
Mindfulness, breath work, yoga
Working with a mental health therapist
Eating enough (especially carbs)
Avoiding prolonged aggressive calorie deficits
If your nervous system is fried before season, the mountain exposes it.
🍞 Nutrition
Carbs are jet fuel. If your workouts feel miserable, check your intake before blaming your program.
From a rehab standpoint:
Protein = workers.
Calories/carbs = building materials.
Underfueling leads to low-grade inflammation and easier injury flare-ups.
Controllables:
Track protein (at minimum)
Eat whole foods (from the ground, tree, vine, or animals that swam, walked, or flew)
Consider hiring a coach
🏋️ Exercise
Have you followed a structured program consistently for 3+ months?
Mountain durability is built through progressive training — not random workouts.
Rehab requires the same long-term commitment.
Controllables:
Commit to a structured plan
Remove daily decision fatigue
Progress your training intentionally
Hire a coach if needed
Exercise is optional. Consistency is a choice.
😴 Sleep
Sleep is the ultimate force multiplier.
Less than 6 hours:
Higher injury risk
Increased perceived exertion
Slower reaction time
Impaired cognition
Increased pain perception
In the mountains, that’s costly.
Controllables:
Establish a consistent bedtime routine
Make small, sustainable changes
Prioritize 7+ hours
🎯 The Takeaway
Control what you can control.
If you consistently manage stress, fuel properly, train intentionally, and sleep enough, you give yourself a massive advantage in the mountains.
If you ignore the basics, the mountain will magnify it.
No one is responsible for your habits but you.
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