Walking With Nature – How One Man Hiked His Way to Good Health and Transformed His Life

In every walk with nature, one receives far more than he seeks. – John Muir

When Russell Lundgren began hiking in his Hawaiian backyard, this John Muir quote didn’t mean much. The only thing on his mind at that time was to find a way to exercise out of sight from the eyes of others. But through his step-by-step journeys up and down the green mountains of Hawaii he transformed himself, embarking on a whole life change. On his hikes, Lundgren became aware of a holistic approach to eating habits, exercise, and weight loss through observation, mindfulness, and a practiced approach to whole health.

Growing up, Russell Lundgren was always a “big kid.” His interests revolved around video games and excluded activities such as sports. “I didn’t see what Hawaii had to offer.” He said of his early years on the island.

Lundgren’s years on tour as a percussionist with his band only intensified his poor eating and lifestyle habits. At the time this photo was taken he weighed in at 250lbs.

As he grew older, he continued to gain weight. He began drinking a lot and his diet was very unhealthy. At his heaviest, Lundgren weighed in at 280 pounds. He ate fast food five times a week, as well as processed foods: pastas, casseroles, frozen foods, and microwavable “Hungry Man” meals. Sometimes, Lundgren explained, he made attempts to be healthier by eating “Low Fat” versions of his favorite meals and snacks. Later, as his life and eating habits began to change he realized that it was all garbage and adds, “You never get full from it because your body’s craving the natural vitamins and nutrients in real food.”

Millions of Americans can relate to Lundgren’s struggles. He tried diets most of his life. “For 26 years it was a constant up and down. The ‘yo-yo diet.’ At times I just accepted it. I’m just going to be a fat guy for the rest of my life.”

Russell Lundgren shortly after he began hiking (at 220 lbs) at one of his favorite destinations, Ka’au Crater. (photo courtesy of Russell Lundgren)

Lundgren’s weight affected many areas of his life, not just his health. He suffered from low self-esteem, which inhibited his ability to lose weight because he was too embarrassed to go running or try exercising in a gym.

Lundgren’s “rock bottom” came when he was told by doctors that he was morbidly obese. He was prescribed high blood pressure medicine at age 28 and he was on anxiety medication. One of his doctors was particularly blunt, explaining that he would probably die young because of complications from being overweight. It was then that he reached his all-time low and decided it was time to quit kidding himself.

Lundgren was, like millions of Americans, eating ourselves to death, rather than eating to live. This was his life and upon this recognition – his point of change.

“If you want to lost weight, you have to make it a priority,” Lundgren said. And that’s exactly what he did.

Reflection of a new Russell Lundgren after losing 110lbs. (photo by Ronen Zilberman)

He began by hiking three times a week to a waterfall near his home on the island of Oahu. “Whenever I could fit it in the day—even fifteen minutes.” The hikes began to take on their own significance as Lundgren began connecting with nature and the weight started coming off. He said of the hikes, “Going hiking was a big help because it was a form of exercise. It was really hard, but it was really beautiful.” Soon, hiking turned into a new hobby. “It wasn’t about exercise, it was about wanting to do it. Hiking became its own addiction. Like I tricked myself,” said Lundgren.

His new “hobby” became more than exercise it was his “free therapy” where he was able to clear his mind and disconnect with the rest of civilization. More than that it became a sacred space for him, “like a church” where he connected with body, mind, and soul finishing each hike inspired and revitalized. But it wasn’t always so tranquil; he said of hiking when he first began, “I never thought I’d be able to do it seven years ago. I had to break every two minutes at first. Those first hikes still make a good workout, but aren’t difficult anymore.”

It was during his hikes that Lundgren began observing his surroundings and noticing what the local animals ate. He became aware that animals thrive on, “whole foods”—foods with little or no processing that lack artificial ingredients or components. All around him was a wealth of delicious, edible fruits and plants—he was actually seeing the fruit in nature and making connections—Hawaii helped him make the link.

It became important for Lundgren to see where his food came from. This led to a gradual change in his eating habits and coalesced into a life philosophy to follow and live by. “The more weight I lost, the better I felt,” he said. Educating himself on food, he learned new tactics such as shopping at the periphery of the grocery store, where most “whole foods” are found saying, “People overcomplicate food. If you don’t know what it is, it probably isn’t good for you.”

Even with his new love of hiking, the weight loss didn’t happen instantaneously. He worked to his current 175 pounds over the course of three years. It was a gradual process. It took dedication, education, and application of his new philosophies, and support from his environment. “Slow, subtle changes.”

Making holistic changes requires sacrifices and commitment. Becoming aware of your environment on many levels, including the people who influence you. “My social life changed a lot too,” Lundgren said. He stresses that change is about choice and dedication. Having positive rewards gave him a reason to not stay out drinking after music gigs because he had plans to get up in the morning and hike to a beautiful waterfall.

Russell Lundgren, at his lightest weight ever of 168lbs, sits atop the Pali mountain overlooking the windward side of Oahu. (photo by Rebecca Braun)

It’s important to spend time with people who are like-minded. He realized that, in order to make the changes he wanted to make, he couldn’t hang out with the same friends, in the same ways he had before. Lundgren admits that he still struggles when visiting friends and family with junk food around their houses. However, he reminds himself, “The majority of people who are overweight, whether they admit it or not, are unhappy. I know from personal experience. The heavier you are, the more disabling or crippling it becomes. A lot of people just accept being unhealthy because they can’t see the light at the end of the tunnel.”

So what is it that keeps Americans from making healthier changes in their lives? Lundgren believes it’s too much information and billions in advertising dollars keeping a confused public consuming foods that aren’t good for them saying, “to lose weight, it’s the simple things you hear as a kid… a healthy diet and exercise. Stay consistent and not doing extremes. Not running 20 miles. Start with walking a mile.” Keep the changes as simple as possible—a little exercise every day. Lundgren recommends trying subtle modifications in eating habits, like he did, such as first cutting out fast food, then soft drinks. For a year, he even cut out alcohol. He’s, “Not dieting now.” And gives himself permission to eat all he wants of fruits and vegetables. “Fill up on whole foods.”

The landscape itself challenged Lundgren. Many of the hiking trails covered difficult terrain with steep, mountainous inclines dropping off hundreds of feet on either side. Getting to the peak of Olomana, one of the most difficult hikes on Oahu, took more than one try and was one of his best moments. Conquering fears and overcoming challenges to be rewarded with an amazing view. “Hiking gave me a whole new perspective on Hawaii because I’ve lived here the last fifteen years, but it wasn’t until the last three years, when I started hiking, that I really saw Hawaii.”

The sense of place, the perspective, had a more widespread impact than Lundgren’s health—it also expanded his awareness of where he lived. He realized new respect for the Hawaiian people and culture. Hiking out to ancient ruins, places with petroglyphs—all these places he never knew about. It was a wake-up call as he came to understand that there were people here, a rich culture that’s forgotten about by a lot of people. Says Lundgren, “when you hike back there it’s like you’re uncovering a complicated past. As a foreigner coming and living here myself, I have a lot of respect for that. I wasn’t an environmentalist until I went hiking.”

He credits the ability to walk through sacred places and observe, with opening his eyes to the interconnectedness of the history and world around him, and his own place within that world. “If you get out there and hike, I think your perspective will change.”

Russell Lundgren loves the rewards of arriving at a beautiful Hawaiian waterfall after the challenges of a long hike on the island of Oahu. (photo by Ronen Zilberman)

The experience doesn’t have to take place on a Hawaiian Island paradise, as Lundgren’s happened to. His philosophy lends itself to any place, even as far north as Upper Michigan. His model encourages you to explore your landscape, find parks, hiking trails, and even back roads in your area. Seek to identify edible flora and fauna on your exploration. Research what foods grow locally. Take that knowledge to your local farmer’s market. When you’ve chosen your local produce, research simple, healthy, delicious recipes to complement your choices.

Implement slow healthy choices over a period of time into your life and positive change will come. Do, as Wendell Berry counsels in the following quote “…make the effort to know the world and learn what is good for it.” In doing so, you will learn what’s good for you.

“We have lived our lives by the assumption that what was good for us would be good for the world. We have been wrong. We must change our lives so that it will be possible to live by the contrary assumption, that what is good for the world will be good for us. And that requires that we make the effort to know the world and learn what is good for it.”
― Wendell Berry, The Long-Legged House

Looking for great Oahu Hikes? Check out a few here:

Hiking Makiki Loop Trail: A Full Family Perspective

Hiking Aiea Loop Trail

Lulumahu Trail: Oahu’s Natural Wet-n-Wild Waterfall Paradise

by Honolulu Vibes