Tag: weight management

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The Mysterious Case of My Monday Weight That Didn’t Move

Brian’s fitness journal after a brain stroke

After my run today, I stepped on the scale expecting the usual Monday plot twist—only to find that my weight and body composition hadn’t changed since Saturday. This was deeply suspicious.

For the past several weeks, Monday has reliably been my heaviest day of the week. I’ve learned not to take it personally. I usually blame the weekend—and more specifically, pizza. Delicious, sourdough-based, entirely worth it pizza.

My kidneys, however, do not behave like those of a perfectly cooperative adult. Depending on what I eat, my body becomes very enthusiastic about holding onto water. Most days, we eat healthy, homemade meals. Pizza is strictly a once-a-week luxury. Still, every Sunday I make sure pizza happens. Every Monday, my weight usually responds accordingly—thanks to a combination of glycogen storage and water retention.

So today’s unchanged number was unexpected.

I generally try not to obsess over my weight. It can swing by a few pounds easily, and I’ve learned not to panic. This past weekend, I ate exactly as I usually do. My exercise routine was also mostly unchanged—except for a peaceful three-kilometer walk with my wife on Sunday. The weather was lovely, and she wanted some sunshine. I wouldn’t expect that walk to single-handedly rewrite my Monday numbers, but I can’t think of any other explanation either.

I track my weight alongside my other biometrics because my nephrologist uses these trends to monitor my overall health. When we meet, he checks for sudden changes in weight, blood pressure, or heart rate. His rule of thumb is simple: sharp shifts usually mean something is going on inside the body.

Since I’m less active now than I was in the summer, I actually expected maintaining my weight to become easier. But because I move less in winter, I’ve also cut back on snacks. With kidney disease, almost everything seems to contain something I’m supposed to limit—phosphate, sugar, potassium, salt. Sometimes avoiding food altogether feels like the safest strategy.

Because my weight usually fluctuates more than this, today’s stability caught me off guard. At the same time, it means I need to be more careful this week. Starting lower than usual raises the risk of losing muscle too quickly—and that’s something my doctor very much does not want.

So for now, I’ll watch the numbers, eat carefully, move thoughtfully, and let the scale do its strange little science experiment in peace.

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From Ice Cream Regrets to Yogurt Wins: My Summer Health Hack

Written August 5, 2025

Hello, Dear Readers,

This summer, the scale and I have been in a tug-of-war. Mowing the lawn knocks two or three pounds off me overnight, so keeping my weight steady is like trying to hold sand in a colander. For a while, I tried to outsmart nature with ice cream—but my doctor quickly pointed out I was basically spoon-feeding myself sugar bombs.

Between high activity levels and dietary restrictions, holding on to calories is like trying to keep water in a sieve. So when I saw the scale tip just slightly above my target range, I actually felt a tiny flicker of triumph. Of course, I know the number will likely melt away tomorrow—mowing tends to rob me of 2–3 pounds overnight.

In my quest to keep the needle from sinking too low, I once leaned on ice cream. It seemed like the perfect solution: tasty, calorie-dense, morale-boosting. My doctor, however, disagreed. Apparently, three scoops of Rocky Road a day is less “nutritional genius” and more “sugar landmine.”

That’s when my wife’s yogurt came to the rescue. Every few weeks, she whips up a fresh batch—unsweetened, creamy, and miraculously not sour. Honestly, it tastes better than most store-bought kinds. She even turns it into smoothies with frozen fruit, sometimes drizzling in honey, but usually letting the fruit do the heavy lifting. It’s healthy, satisfying, and—bonus—doctor-approved.

I’ve now paired this yogurt with cantaloupe whenever my weight starts slipping. The change has worked wonders. Back in early July, I was dealing with puffy feet and a mild gout flare-up. Since switching to this new regimen, the swelling has eased, and the gout has vanished. My wife keeps asking to inspect my feet now, worried about my kidneys (which once landed me in dialysis). I hadn’t realized how much I’d kept those little flare-ups to myself until she started hovering with genuine concern.

Looking back, I’m reminded that even small changes can cause ripples—sometimes helpful, sometimes disastrous. Ice cream seemed clever until it wasn’t. Yogurt and cantaloupe, though, are proving to be a simple, sustainable win. And with my doctor allowing me an extra 20 grams of protein per day—bringing me up to a grand total of 36 grams—I feel like I’ve unlocked a dietary superpower. (If you’ve never measured out 36 grams of protein, let’s just say it makes even a small chicken breast look like a feast fit for a giant.)

The solution turned out to be much simpler (and doctor-approved): my wife’s homemade yogurt paired with juicy cantaloupe. No sugar, just fruit, protein, and pure refreshment. The results? Puffy feet and gout flare-ups—gone. Kidneys—behaving. Weight—finally staying in the healthy range.

I’ve learned that small choices matter. Ice cream caused more trouble than it solved, while yogurt and cantaloupe quietly did the heavy lifting. And with my wife still cranking out yogurt every weekend, I’ve found a strategy that’s not only sustainable but—dare I say it—delicious.

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Life with Kidney Restrictions and Weight Challenges

Written June 13, 2025

Hello, Dear Readers,

Well, I survived another workout today—barely. And to add a plot twist, the scale tells me I’ve lost three pounds since yesterday. I didn’t misplace them on purpose, I swear.

Now before you start sending congratulatory fruit baskets (please don’t, I can’t eat most of them), let me explain. My kidneys have been staging a quiet rebellion for some time now, and part of their protest involves limiting my diet. Combine that with a surprisingly high level of activity, and voilà—I’m losing weight faster than a sock in a dryer.

Summertime brings its own delightful chaos. I have to become a hydration ninja, dodging lab abnormalities like I’m in some kind of medical obstacle course. One wrong move—too little water—and my lab results go haywire. Last year, my cholesterol levels pulled a disappearing act. I wasn’t even mad. Just impressed.

To keep some order in our culinary kingdom, my wife and I plan our weekly menu. Not because we’re gourmet masterminds, but because food waste makes us both twitchy. That, and we’ve basically built our diet around chicken breasts. Mostly chicken breasts unless we go for occasional salmon or plant-based protein. Why? Well, pork doesn’t agree with my wife—upsets her stomach. Same goes for shrimp and crab, so those little delicacies are benched.

Now me? I’m working with a whopping 36 grams of meat protein a day. Thirty-six. That’s like…a sad scoop of shredded chicken. On days with family dinners or special events, I may tiptoe over the limit, but I know my wife will quietly adjust the weekly menu like a stealthy nutritional accountant.

Grains? Limited. Protein? Monitored like a suspicious package. Bananas? Handle with caution. Basically, if it tastes good or feels indulgent, I probably have to negotiate with my kidneys first.

That’s why I bake mini pastry puffs every weekend—a humble little treat to keep my weight from disappearing entirely. I don’t devour them. I ration like I’m on a space station. Ice cream? That’s my red alert dessert. I only pull it out when I notice I’ve lost too much weight. Like today. (Silver linings, people.)

After my stroke, things shifted. But rewind to when I first moved to Nashville—oh, I was running not as much, but enough to build muscles in my calves. I built so much muscle that my mom was surprised. True story. 

Back then, my wife did everything—a full-time job and most of the house chores. It took me some time, but I eventually wrestled the outdoor responsibilities away from her. When you’re exercising and doing yard work in Tennessee heat, weight loss isn’t a question—it’s a guarantee. For me, the diet restrictions added another layer. It’s not that I’m sick and therefore underweight. It’s more like… I got strong, and my kidneys decided, “Cool, but no extra calories for you.”

Just yesterday, I finally hit my target weight again. And now? Boom—dropped below it. It’s irritating, sure, but not the end of the world. I’ve got my strategy: tiny pastries, sneaky scoops of ice cream, and a carefully curated menu. Let’s be honest—if the solution to a problem is “eat more dessert,” I’m not going to complain too loudly.

Until next time,
Stay hydrated, stay balanced, and treat your kidneys like the finicky coworkers they are.

—Yours in protein math and pastry puffs.

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Title: Refueling After Yard Work: Balancing Hunger and Health

Written 5/17/2024

Hello Dear Readers,

Yesterday, I managed to complete mowing the remainder of the yard. This endeavor took a considerable amount of time and energy. Afterward, I found myself overwhelmingly hungry. This intense hunger isn’t unusual after three hours of strenuous physical activity. Yet, the quantity of food required to satiate this hunger surprised me. My post-activity meal consisted of a generous bowl of spaghetti, four granola bars, and a cookie. Only then did I feel the edge of my hunger dull—not full, just no longer hungry. I learned this important distinction from my grandparents, who emphasized it as a practical approach to maintaining a healthy weight.

Given the intensity of my hunger yesterday, I half-expected the scales this morning to suggest that my weight had dropped alarmingly low. I intend to maintain my current weight, so I need to be more mindful. The thought made me frown a bit. To my mild surprise, the scale showed that I was only half a pound lighter than the previous day, which was already slightly below the lower end of my desired weight range. I felt better. I can manage that by eating marginally more.

I make it a practice to regularly monitor my weight to ensure I maintain a healthy balance. On days like yesterday, when my physical activity leads to a higher calorie output than intake, it’s natural to see a slight decline in weight. Additionally, we are vigilant about our salt intake due to my high blood pressure issues. Even though salty foods tend to increase water retention, impacting weight measurements, I allow for what I consider an acceptable daily fluctuation—about 10% over or under my target weight.

As I prepare for my morning run, I’m curious how my robust eating from yesterday will influence today’s weight measurement. It’s a delicate balance, managing food intake against physical activity and overall health, and it’s a journey that always keeps me engaged and attentive to my body’s needs.

Navigating through these challenges, I continue to learn more about my body’s responses and how best to maintain a stable and healthy weight while still enjoying the foods I love and the activities that keep me fit. This balancing act is not just about numbers on a scale; it’s about feeling good, staying healthy, and living life to the fullest.