In December 2021, I read the Beck Book. I got the recommendation from from doctor on twitter (I think it was Dr. Phung, but I don’t remember) It radically impacted my mental model. The tagline of that book is think like a thin person. I have tried to channel that.
This year there were a lot of goods. And some bads. Let’s dive into everything
Summary
Used healthview2023_eoy.ipynb to figure this out:
- Weight — no change
- I ate EXACTLY like last year
- Slight change in compositoin. More protein
- But still eating 2010 calories. this needs to come down to 1800
- Remember the Plateau of Plateaus, Black Swans and Rebellions
- I burned LESS CALORIES than last year
- I averaged MORE distance per day
- My HRV and VO2MAX IMPROVED
- Running was a HOME RUN
Suggestions for next year
- Early year weight loss is good. Carry it forward
- Reduce average calories eaten by 200 calories a day
- Increase the burn calories in other ways, if not distance.
- Active recovery to keep fueling
- Train for running. Don’t just run. Be smart about it.
- For one year — focus only on cardiac fitness. Next in 2025, come back to weights.
Weight – swing and a miss
Food (largely the same)
Composition slightly changes in the right direction. A lot more protein.
Workouts – not as intense as I expected
My distance increased. But my burn reduced.
Cardiac fitness improved
Both HRV and VO2MAX look better
I basically ran 222 miles. Next up — 380 miles, you know why!
Quarter Reviews
Compared to the half:
- I kept up the running
- But weight loss stopped
- Big factor: I realized how bad alcohol has been for me. This half of the year I probably had the least amount of alcohol consumption since 2008.
Other quarters, nothing that is worth pointing out here.
Blog summary
Wow, I have 362 blog posts. What the fuck. that is amazing.
Some themes:
- Be kind to yourself
- ALCOHOL IS KILLING ME
- THIS IS CRITICAL. JUST GO COLD TURKEY
- Calming the mind
- EVERYONE IS LOOSING WEIGHT don’t be left behind
- FUCK GLP I will do it LIVE
- Running ACTUALLY destresses me
- Don’t have TAIL EVENTS
- Keep your food simple, and low cal
- I respond well to GAMIFICATION
- A formula that seems to work for me
- Running is simple, yet not. Pay attention to it.
- Calorie restriction is the KEY
- BURNOUT and ACTIVE RECOVERY
- Train well
The Rolex Life 
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