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A step-by-step guide to planning, training, movement, nutrition, and recovery for backpackers and thru-hikers of all levels

Gerber K: Adventure Ready

Adventure Ready

A Hiker's Guide to Planning, Training, and Resiliency

If you want to improve your life, health and happiness you need to upgrade the fundamentals: sleep, nutrition, exercise, work and the mind. And the best way to do this is through applying science, nutrition and even technology to these areas of our lives - the art known as 'biohacking'. But targeting all of these areas individually can feel overwhelming - and that's where this book comes in. While there is an almost endless array of research into what may, or may not, help your health, The Optimized Human harnesses the most cutting-edge information on science, diet and technology and turns them into a practical, manageable and customizable plan that will revolutionize every area of your wellbeing. It is the missing manual of the human body, and an essential addition to the library, work desk, kitchen, gym, suitcase or bedroom of anyone who wants to get the best out of their life.

A beginner's guide to biohacking

The Optimized Human

Zwölf Trails, drei Länder, ein Ziel: das echte Ostasien zu Fuß entdeckenWie viel Abenteuer passt in einen Wandertag? In Ostasien: eine ganze Menge! Rekordhitze, Schlangen, Erdrutsche und Taifune halten Christine Thürmer in Japan, Taiwan und Südkorea ordentlich auf Trab. Auf ihren zwölf Trails stößt sie auf buddhistische Tempel und Shinto-Schreine von einzigartiger Schönheit, verspeist eine Überdosis Kimchi, zupft Blutegel von ihren Beinen und erlebt das schwerste Erdbeben in Taiwan seit 25 Jahren! Und sie findet Antworten auf Fragen wie: Warum wandern die Südkoreaner vermummt wie Bankräuber? Wie schläft es sich auf einer öffentlichen Hightech-Toilette? Weshalb wird zur Nudelsuppe eine Schere gereicht? Wie pilgern Buddhisten?
Kultur, Natur und Geschichte auf Pilgerrouten, Küstenwanderwegen und CitytrailsEinfühlsam erzählt sie von der Wanderung in Japan entlang der vom Tsunami 2011 zerstörten Küste, spricht mit Überlebenden und läuft im Abstand von lediglich vier Kilometern um den havarierten Reaktor herum. Im Südkorea erlebt sie auf überfüllten Trails mit perfekter Infrastruktur einen wahren Wanderhype, entdeckt aber auch zwischen Reisfeldern christliche Gedenkstätten. In Taiwan wandert sie durch stille Bambuswälder und begegnet sogar Wasserbüffeln und Makaken.Zum Mitfiebern, aber auch zum Selbst-NachwandernEin packender Reisebericht, nach dessen Lektüre man sofort selbst losziehen möchte - ehrlich, kenntnisreich und mit vielen praktischen Anregungen und Insider-Tipps zum Nachwandern.

Zwölf Trails, drei Länder, ein Ziel: das echte Ostasien zu Fuß entdecken
 Wie viel Abenteuer passt in einen Wandertag? In Ostasien: eine ganze Menge! Rekordhitze, Schlangen, Erdrutsche und Taifune halten Christine Thürmer in Japan, Taiwan und Südkorea ordentlich auf Trab. Auf ihren zwölf Trails stößt sie auf buddhistische Tempel und Shinto-Schreine von einzigartiger Schönheit, verspeist eine Überdosis Kimchi, zupft Blutegel von ihren Beinen und erlebt das schwerste Erdbeben in Taiwan seit 25 Jahren! Und sie findet Antworten auf Fragen wie: Warum wandern die Südkoreaner vermummt wie Bankräuber? Wie schläft es sich auf einer öffentlichen Hightech-Toilette? Weshalb wird zur Nudelsuppe eine Schere gereicht? Wie pilgern Buddhisten?
 Kultur, Natur und Geschichte auf Pilgerrouten, Küstenwanderwegen und CitytrailsEinfühlsam erzählt sie von der Wanderung in Japan entlang der vom Tsunami 2011 zerstörten Küste, spricht mit Überlebenden und läuft im Abstand von lediglich vier Kilometern um den havarierten Reaktor herum. Im Südkorea erlebt sie auf überfüllten Trails mit perfekter Infrastruktur einen wahren Wanderhype, entdeckt aber auch zwischen Reisfeldern christliche Gedenkstätten. In Taiwan wandert sie durch stille Bambuswälder und begegnet sogar Wasserbüffeln und Makaken.Zum Mitfiebern, aber auch zum Selbst-NachwandernEin packender Reisebericht, nach dessen Lektüre man sofort selbst losziehen möchte – ehrlich, kenntnisreich und mit vielen praktischen Anregungen und Insider-Tipps zum Nachwandern.

Wandern in Japan, Südkorea und Taiwan | Trails, bei denen selbst die meistgewanderte Frau der Welt ins Schwitzen kommt

Hiking Asia

A definitive, first-of-its-kind, photographic celebration of the rich history of women's basketball captures the passion and skill of the players and coaches who built the sport as we know it today. Women's basketball is taking the country by storm with record-breaking viewership and attendance and unprecedented attention being given to rising stars like Caitlin Clark and Angel Reese. These players stand on the shoulders of hundreds of trailblazing players and coaches who have fought for their place on the court over the last 130 years, all while playing some of the most thrilling, hard-fought games in basketball history. Deeply researched and deftly written, this love letter to the game covers the history of college and professional leagues of women's basketball through vivid portraits of forgotten heroes, individual games, iconic teams and seasons, and the unforgettable moments. Journalists and super fans Emma and Jordan begin with Senda Berenson, who introduced the game to women at Smith College in 1892 (where the players still had to wear ankle-length skirts) and follow the game in college gymnasiums around the country for decades giving rise to coaching giants Geno Auriemma and Pat Summitt and their infamous UConn-Tennessee rivalry and legendary players including Cheryl Miller, Dawn Staley, Rebecca Lobo many more. The book chronicles the formation of the WNBA and the Olympic golds that helped paved the way for the league with key players like Lisa Leslie, Diana Taurasi, and Sheryl Swoopes and brings the book up to the present day to highlight the newest stars like Caitlin Clark and Angel Reese. Packed with hundreds of photos and pieces of memorabilia, this seminal work is filled with stories you won't soon forget. Along with spotlights on key figures, individual games, iconic teams and seasons, and the unforgettable moments that have defined women's basketball, it explores outside the lines, such as player activism, pop-culture references, and fashion.

Celebrate the Players, Teams, and History of Women's Basketball

Court Queens

- Waterproof - Tear-Resistant - Topographic MapBig Bend National Park is named for the large bend in the Rio Grande forming the park's southern boundary. Autumn and spring are popular times to visit due to the comfortable temperatures, but the higher elevations of the Chisos Mountains can provide some relief from the heat of the summer months (May and June are the hottest) and even a light dusting of snow on rare occasions. From its highest point at Emory Peak (7,825 feet), to its lowest at Rio Grande Village (1,850 feet), there is a hike for everyone to explore at Big Bend National Park. The 18 hikes featured in the Big Bend National Park Day Hikes Topographic Map Guide are organized by environments--Chihuahuan Desert, Chisos Mountains, and the Rio Grande--and range in difficulty and distance to help visitors select the best trail for their timing, abilities, and location within the park. Also included with each featured hike are directions to trailheads, an elevation profile, total elevation gain, and trail mileages. Each of the 18 maps include directions to the trailhead, the total distance to complete the hike, and an estimate of the degree of difficulty. Also provided are elevations of key points on the trail, an elevation profile for the hike, and a calculation of the total elevation gained over the hike's course. Trail descriptions found on the next page will help you find the hikes that best suit your interests and conditioning.More convenient and easier to use than folded maps, but just as compact and lightweight, National Geographic's Topographic Map Guide booklets are printed on "Backcountry Tough" waterproof, tear-resistant paper with stainless steel staples. A full UTM grid is printed on the map to aid with GPS navigation.<ul><li>Map Scale = 1:31,680</li><li>Folded Size = 4.25" x 9.38"</li></ul>

Big Bend National Park Day Hikes Map

Unleashing the Power of Functional Foods and Novel Bioactives guides readers to understand how the physiological effects of functional foods can optimize health and aid in specific disease outcomes and prevention. The book examines the impact of functional foods on various aspects of health including, but not limited to, cardiovascular, digestive, cognitive, metabolic, bone and joint and ocular. Other sections examine functional foods can boost sports performance and manage inflammation. Finally, the book explores lesser-known bioactives derived from natural compounds and explores their potential health benefits while providing education on sustainable production methods and the safety and toxicity.

Unleashing the Power of Functional Foods and Novel Bioactives

Guidebook to 50 day walks in the Dolomites, showcasing the best mountain routes in the UNESCO World Heritage Site in northeastern Italy. The Dolomites offer fantastic walking from June to September and can easily be reached from Verona, Treviso, Venice and Innsbruck.
 Including easy, moderate and strenuous hut-supported walks, the routes range from 2-13 miles (3-21km), each designed to fit into a single day. They centre around key bases such as Cortina d'Ampezzo, San Vito di Cadore, Sesto and Misurina.
 <ul>
 <li>
 1:50,000 maps
 included for each walk
 </li>
 <li>
 Advice on 
 access, refreshments and public transport
 </li>
 <li>
 Highlights include 
 Tri Cime di Lavaredo, Pelmo and Marmolada
 </li>
 <li>
 Listing of rifuges
 and accommodation providers
 </li>
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 GPX files
 available to download
 </li>
 </ul>

Guide to day walks in the Italian Dolomites. The 50 graded walks range from short leisurely strolls to full-day high-mountain expeditions, each designed to fit into a single day. The Dolomites offer fantastic walking from June to September and can easily be reached from Verona, Treviso, Venice and Innsbruck airports.

50 short walks and all-day hikes in the Italian Dolomites

Day Walks in the Dolomites

A celebration of the time-honoured art of the pub walk, showcasing our countryside's most treasured pubs and the glorious walking routes that connect them. Is a walk really a walk without a pub? Ducking into a cosy bar after a hike through beautiful countryside has to be one life's great pleasures, and this guide celebrates both the pubs and the glorious trails that connect them. Pints and Pathways features 50 of the best pub walks in the UK, following spectacular routes all leading towards a snug rural pub, often at the heart of its community. This is a guide that will connect you with a place, its history, and the people who live there. The 50 walks in this book are suitable for all abilities, and each focus on a pub (or two), with detailed practical information. Walks are described with colourful narrative adding anecdote and intrigue, alongside stunning photography and useful maps. The stories of these paths form an evocative narrative of people and place, and the ways we used to travel through the country - from the old mills of rural Somerset to the canals of the Midlands, the traditional boat-building heartland of the North West and the old fishing communities of Cornwall. Reminiscences of pub owners and patrons are woven in, bringing to life memories of community and landscape. Illustrated with stunning portraiture and landscape photography, this is a beautiful and characterful guide to the best pub walks in Britain.

50 Scenic Walks to the Pubs of Rural England

Pints and Pathways

Doctor, author, and influencer Amy Shah, MD, (@DrAmyShah), shares a nutritional, science-based protocol to minimize hormonal havoc, hot flashes, and night sweats and take on perimenopause and menopause with improved mood, energy, and health.Hot flashes, mood swings, anxiety, weight gain, brain fog—the hormonal flux that comes with menopause and perimenopause may bring some notorious side effects, but that doesn’t mean you have to feel miserable or settle for debilitating symptoms. This isn’t your mother’s menopause! Double-board certified medical doctor Amy Shah shows you the power of targeted nutrition to manage the chaos that perimenopause and menopause can bring. There’s a growing awareness about perimenopause, the period of hormonal changes leading up to menopause that can begin as early as your late 30s. Starting in perimenopause and continuing through menopause, your immune system, gut, and metabolism get out of balance as your hormones shift.Dr. Shah’s protocol supports your hormones by increasing key nutrients—including protein, fiber, probiotics, and vitamins and minerals—to realign and nourish your body and heal your gut-brain connection, helping to reduce and relieve unpleasant menopause symptoms while dramatically decreasing the risk of serious diseases from heart disease to depression to osteoporosis. It’s as easy as 30-30-3: <ul><li>30 grams of protein in your first meal to curb cravings</li><li>30 grams of fiber to diversify and strengthen the gut</li><li>3 probiotic foods to balance the microbiome.</li></ul> Pairing this optimal diet with circadian fasting and science-supported lifestyle strategies and 20 recipes to maximize benefits, Hormone Havoc is your all-in-one guide to taking control of your health when you and your hormones feel out of control. You don’t have to settle for feeling awful during perimenopause and menopause—Dr. Shah shows how you can not just feel like yourself again, but feel even better than before.

A Science-Backed Protocol for Perimenopause and Menopause: Sleep Better. Think Better. Feel Better

Hormone Havoc

Protein explores the contemporary obsession with a nutritional superstar, tracing how protein moves through food systems and fitness cultures, strengthening some bodies and environments at the expense of others.

Protein is everywhere-praised as a muscle builder, a weight-loss miracle, an anti-aging elixir, and the catch-all solution for everything from exercise recovery to global malnutrition. In Protein, Samantha King and Gavin Weedon argue that protein's rise to nutritional superstardom has less to do with human dietary needs and more to do with how its indeterminate, adhesive qualities are marshalled towards commercial, scientific, and social imperatives. Tracing its path from nineteenth-century biochemistry to the status it enjoys today, they expose how protein has been marketed as a cure for global hunger, repackaged as an eco-friendly meat alternative, and wielded as a symbol of masculinity in the fitness industry. From whey waste in industrial farming to longevity drugs for aging bodies, Protein unpacks the myths behind the macronutrient and challenges what we think we know about food, health, and the forces that shape our diets.

The Making of a Nutritional Superstar

Protein

Die Bibel des Langstreckenwanderns 
Die Langstreckenwanderin Christine Thürmer hat auf ihren Touren unzählige Erfahrungen gesammelt. In ihrem Buch teilt sie ihr detailliertes Wissen - von der Wahl der passenden Isomatte über das Aufbereiten von Trinkwasser bis hin zum richtigen Verhalten bei Begegnungen mit Tieren. Sie gibt konkrete Tipps zur Vorbereitung und Durchführung einer Tour und verrät, wie man die Höhen und Tiefen des Trailalltags besser meistert.&nbsp; 
'Thürmer bedient sich eines kumpelhaften Stils, leicht zu lesen und überaus unterhaltsam.' FAZMit einem Augenzwinkern berichtet sie von ihren Erfahrungen und erklärt, wie jeder, unabhängig von Alter, Geschlecht und Budget, beim Weitwandern das große Glück finden kann.'Eine kleine gelungene Anleitung zum glücklich sein.'rbb'Ich kann wirklich ihr Buch empfehlen ¿Weite Wege wandern¿. Da kriegt man wahnsinnig viele Tipps.' BR Heimat, Habe die Ehre!'Autorin Thürmer weckt damit in uns die ¿Wanderlust¿ und das ohne Kitsch, hilft bei der Vorbereitung, den Reisekosten, empfiehlt Strecken und gibt Geheimtipps. Motivierend, inspirierend, informativ und spannend - lesenswert selbst für dann bald ehemalige Couchpotatoes!' ARD, Buffet'Amüsanter Ratgeber für alle, deren Rucksack immer zu schwer ist.' taz am Wochenende'In ihrem Praxisbuch und Nachschlagewerk ¿Weite Wege Wandern¿ teilt Christine Thürmer, die erprobte Fachfrau fürs Langstreckenwandern, ihr profundes Wissen, ihre vielfältigen praktischen Situationserfahrungen unterhaltsam mit und berichtet von ihren Glücksgefühlen, die sich beim Weitwandern einstellen.' ITB BuchAwards

Die Bibel des Langstreckenwanderns 
 Die Langstreckenwanderin Christine Thürmer hat auf ihren Touren unzählige Erfahrungen gesammelt. In ihrem Buch teilt sie ihr detailliertes Wissen – von der Wahl der passenden Isomatte über das Aufbereiten von Trinkwasser bis hin zum richtigen Verhalten bei Begegnungen mit Tieren. Sie gibt konkrete Tipps zur Vorbereitung und Durchführung einer Tour und verrät, wie man die Höhen und Tiefen des Trailalltags besser meistert.&nbsp;
 
 »Thürmer bedient sich eines kumpelhaften Stils, leicht zu lesen und überaus unterhaltsam.« 
 FAZMit einem Augenzwinkern berichtet sie von ihren Erfahrungen und erklärt, wie jeder, unabhängig von Alter, Geschlecht und Budget, beim Weitwandern das große Glück finden kann.»Eine kleine gelungene Anleitung zum glücklich sein.«rbb
 »Ich kann wirklich ihr Buch empfehlen ›Weite Wege wandern‹. Da kriegt man wahnsinnig viele Tipps.«
 BR Heimat, Habe die Ehre!
 »Autorin Thürmer weckt damit in uns die ›Wanderlust‹ und das ohne Kitsch, hilft bei der Vorbereitung, den Reisekosten, empfiehlt Strecken und gibt Geheimtipps. Motivierend, inspirierend, informativ und spannend – lesenswert selbst für dann bald ehemalige Couchpotatoes!«
 ARD, Buffet
 »Amüsanter Ratgeber für alle, deren Rucksack immer zu schwer ist.«
 taz am Wochenende
 »In ihrem Praxisbuch und Nachschlagewerk ›Weite Wege Wandern‹ teilt Christine Thürmer, die erprobte Fachfrau fürs Langstreckenwandern, ihr profundes Wissen, ihre vielfältigen praktischen Situationserfahrungen unterhaltsam mit und berichtet von ihren Glücksgefühlen, die sich beim Weitwandern einstellen.«
 ITB BuchAwards

Erfahrungen und Tipps von 45.000 Kilometern zu Fuß | Der Bestseller zum Ultraleicht- und Fernwandern

Weite Wege Wandern

A sweeping collection of women's writing on the wandering path, moving across genres, geographies, and centuries. The follow-up to the celebrated Wanderers, Kerri Andrews's Way Makers is the first anthology of women's writing about walking. Moving from Elizabeth Carter's correspondence with Catherine Talbot in the eighteenth century through to Merryn Glover in the present day, and across poetry, letters, diaries, novels, and more, this anthology traces a long tradition of women's walking literature. Walking is, for the women included in this anthology, a source of creativity and comfort; it is a means of expressing grief, longing, and desire. It is also a complicated activity: it represents freedom but is also sometimes tinged with danger and fear. What cannot be denied any longer is that walking was, and continues to be, an activity full of physical and emotional significance for women: this anthology is a testament to the rich literary heritage created by generations of women walker-writers over the centuries.

An Anthology of Women’s Writing about Walking

Way Makers

Food is therapy-and the choices you make each day impact your capacity to heal from anxiety, stress, and even trauma. Somatic Educator Luis Mojica offers a groundbreaking approach to eating to support the nervous system, adrenals, and glucose balance. When you learn how nutrition impacts your emotions and your body, every food choice becomes an opportunity to shift your biochemistry and support your goals. This knowledge can be incorporated into both therapeutic and personal practices, revealing how to: · Learn which foods affect your fight-or-flight response. · Replace judgment and shame with curiosity to reveal the unmet needs behind your food cravings. · Avoid food-induced stress so your body can better handle life's ups and downs. · Eat both processed and whole foods in a balanced way. Neither a cookbook nor a one-size-fits-all diet of dos and don'ts, this book is a guide to becoming a conscious alchemist, deeply in tune with your body, using food as a medicine.

Conscious Eating to Navigate Anxiety, Stress and Trauma

Food Therapy

Adventure Ready

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