Sonnie Trotter – On Flow, Family, and the Long Game

Sonnie Trotter is a world-renowned rock climber, father, husband, writer, and the author of the new book "Uplifted: The Evolution of a Climbing Life." For the past three decades, Sonnie has built a career as one of the most accomplished climbers of his generation— pushing standards, putting up first ascents, and bringing a sense of creativity, humility, and grit to every project he tackles. His new book is part memoir, part meditation on movement and meaning, and it’s one of the most thoughtful and grounded climbing books I’ve read in a long time.

In this wide-ranging conversation, Sonnie and I talk about the unexpected ways writing has shaped his life, how his approach to climbing has evolved over the years, and what it’s been like to move from living out of a van to raising a family in the mountains of Canada. We also discuss how he’s stayed grounded throughout his career, his relationship with sponsors like Patagonia, and why gratitude— not rage or ego— has been the driving force behind his decades of commitment to climbing.

Sonnie also opens up about how parenting has shifted his perspective on adventure, freedom, and ambition—and how he and his wife are raising their kids in a way that emphasizes curiosity, effort, and joy. Whether you’re a climber, a writer, a parent, or just someone trying to live a meaningful life, there’s a ton of wisdom in this one.

Sonnie’s new book "Uplifted" is out now, and I highly recommend picking up a copy—you’ll find a link in the episode notes, along with links to everything else we discussed. Hope you enjoy both this conversation and the book.  Thanks for listening. 

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• Sonnie Trotter
• Uplifted: The Evolution of a Climbing Life
• Full episode notes and links: https://mountainandprairie.com/sonnie-trotter/

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TOPICS DISCUSSED:

• 1:55 - Intro, how Sonnie got into writing
• 4:58 - Influences
• 8:30 - Why write this book now
• 12:40 - Stumbling into the climbing world
• 17:45 - Into the unknown
• 20:27 - Origins of drive
• 25:07 - Climbing’s darkness
• 27:11 - The road to Patagonia
• 32:23 - Parent perspectives
• 36:54 - Becoming a parent
• 42:35 - Getting kids active (a jiu jitsu segway)
• 48:13 - Training, nutrition and getting older
• 52:47 - Race to 9A
• 56:31 - Book recs
• 59:29 - Final words of wisdom — get back to work

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