Clear. Your. Head

You are under a lot of stress and pressure. You have too many responsibilities but you cannot let them distract you at all.

I am happy with your running. Very good job on that. But you really have no choice anymore – you have to lose weight before November. I understand you have work, and family, and other things. But no matter what happens, you need to address the weight.

The weight is directly correlated with insulin in the body. Reduce the insulin, and you reduce the weight. There are many techniques to reduce the insulin – so start implementing those.

It’s a pretty basic plan, right? I mean, this whole process is so basic. You have an idea, you have a goal .. you implement stuff around it. Nothing matters.

Here are the pillars:

• Sleep 7 hours! I am serious, 7 is needed
• Track your food and keep Carbs / Sugar to a low. Less than 50 grams!
• Do 3x strength training at the gym.
• Continue your running – not need to get too intense about it. I think you can do like 9 miles a week easy (in two sessions – 6 and 3).

Food: you will figure out

Sleep: Use supplements

Strength: Keep it simple. No ego. Build it up slowly. But get the muscles working. Especially the legs. Leverage a coach here.