January | 2022 | And Flow

Each time I hike to the top of a mountain, I get a strange but familiar feeling. I wake up. I feel like the last months were all a dream. Standing there, looking out over the wilderness, I feel real.

Something is going on here. Maybe mountaintops bring us closer to heaven; summiting is an accomplishment that brings us purpose; the beautiful landscape is awe-inspiring. But that’s not quite everything.

On top of a mountain, I feel connected to my previous selves that also summitted mountains. Spacetime creases, bends, and folds inward on itself. Suddenly, my life is a continuous moment: just those mountaintops. Everything else between those moments falls away.

Then, my future self looks back at me from the next mountaintop. And I know there’s more climbing to do.

Grant at the top of Zugspitze (Sep, 2017) – Notice the look of excitement but with terror

I’ve been training a lot for this Zumbro 50 Mile Race in early April, 2022. The full course boasts 6,750 feet (2,057 meters) of elevation across 50 miles (80.5 kilometers). The elevation gain is about the distance of the Kentucky Derby. Thinking of the elevation gain in these terms makes it more manageable. But by the last lap of this race, I will dread every gentle rise like a mountain to summit.

That’s the point of Ultramarathons: to push yourself beyond your perceived capacity. In that sense, mountaintops are like finish lines. At the finish line of my previous race, I saw my future self looking back at me from the next finish line. And I knew there was more to come.

I recently realized that I need to prioritize my nutrition. I have reached a weight of about 210 lbs. while exercising. At 6’0″, I am technically obese or overweight. So far, my BMI is 28.3, which is high but not very high. However, my fat percentage is 24.5% which is normal. And my muscle mass is extremely high. So all things considered, my health metrics are fine. But that’s no reason to ignore my health.

But the more I can slim down, the better I can reach my goals; the more my muscles can propel me over the same distance. So, I consulted an expert nutritionist from Allina Health, a clinic local to my area, to learn more,

Here’s what I learned: “Don’t throw the baby out with the bathwater.” This means that just because part of something is bad, doesn’t mean that I should remove it completely. Because I may be losing something valuable by throwing it out. For example, eating meat often causes higher health risks. But, this case isn’t a universal reason to stop eating meat, because meat has other benefits that would be lost.

Nutrition is highly personal. Don’t take the advice for me as advice for you. You, the reader, have your own body and goals and quirks. Here are my lessons:

I need to consume about 150 grams of protein per day. That means keeping meat in my diet to make this easier. I can increase the percentage of legumes I eat, but I cannot lose the protein that I need to maintain my lifestyle and goals. The best practice calculation is 1.4-2 grams of protein per weight in kilograms.
I should add lentils, beans, or similar protein- and fiber-rich legumes to every meal. Recently, I have been adding a salad to nearly every meal as an add-on. I should do the same thing with lentils and beans to boost my protein and fiber intake. Protein gets me to my goal of 150 grams per day. And fiber fills me up quicker, so I can eat less and get full quicker.
I can eat all kinds of legumes. Different vegetables contain different nutrients depending on whether they are raw, cooked, or roasted. I thought raw veggies always have more nutrients. However, sometimes cooking veggies can bring in new nutrients! I should eat a variety of colors of veggies, prepared in different styles.
I should continue reducing sweetened foods with added sugar. But, I don’t need to throw out all sugar completely. I get benefits from the other nutrients in sugary foods.
Soy milk is generally better than almond milk because it has more protein.
I should buy more frozen fruit when we run out of fresh fruit. Typically, we go shopping every three weeks or so. But our fresh fruit goes bad by the second week. So, we should get frozen fruit to eat after the second week.
I should eat without distraction: focus on eating the meal rather than multi-tasking. This gives me a better indicator of how much to eat until I’m done. So, I am less likely to overeat.
I should eat when I’m hungry. Intermittent fasting has some benefits, such as maintaining stable blood sugar levels. However, it’s not a universal solution to weight loss or health. I lose valuable opportunities to take in nutrients while fasting.
Below is a visual I can follow for each meal. Then depending on my goals, I can adjust the portions and sizes from this starting point. For example, in the morning, I should take in more protein. Whereas in the evening, I should take in more carbohydrates.