Change the tires if you have to. Fill in the gas.

Thats why this time will be different.

Because I am not in a all or nothing mindset anymore.

Some things to keep in mind.

The goal is Sub 6 Marathon.

Jack Daniels VDOT tables

Pace should be : 13:43.8 (Sub 14)

Half Marathon should be Sub 3

Training regime.

My goal is to eliminate decision fatigue on this journey.

I think I have a pathway for food. Done. Eat that chicken. And drink those shakes.

I have significant issues with the work out one.

The 80% Rule That Builds a Body You Can’t Buy

There’s a phrase from Okinawa that quietly explains why some of the longest-living people on earth stay lean, sharp, and energetic into their 90s:

Hara Hachi Bu.

It means:

Eat until you are 80% full.

That’s it. No macro calculator. No elimination diet. No detox tea.

Just discipline at the margin.

---

Why This Works (Without Being Complicated)

Most people eat until they’re:

• 100% full
• 110% full
• “I need to lie down” full

Hara Hachi Bu stops you before that signal arrives.

Fullness is delayed. Your brain lags behind your stomach by about 10–20 minutes. If you stop at “I could eat more,” you usually land at comfortable satisfaction instead of excess.

It’s not restriction.
It’s restraint.

---

The Physics of 80%

If you consistently stop at 80%:

• You create a natural calorie deficit.
• You avoid insulin spikes from overeating.
• You reduce digestive stress.
• You preserve metabolic flexibility.

No willpower battles later.
No shame spiral.
No “I’ll start again Monday.”

Just small, repeatable discipline.

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The Psychological Edge

This is where it becomes powerful.

Hara Hachi Bu trains something deeper than nutrition:

Impulse control.

The fork pauses.
You assess.
You decide.

That moment builds identity.

You become the type of person who can stop.

And that skill transfers:

• To alcohol.
• To scrolling.
• To spending.
• To ego.

---

What 80% Actually Feels Like

It feels like:

• “I could eat more, but I don’t need to.”
• Lightness instead of heaviness.
• Energy instead of sedation.
• Hunger returning naturally in 3–4 hours.

It does not feel like deprivation.

If you feel deprived, you undershot.

---

How to Apply It Practically

1. Plate Smaller

Use a slightly smaller bowl or plate. Psychological framing matters.

2. Slow Down

Put the fork down between bites.
Chew fully.
Let the signal catch up.

3. Pause at 70%

When you think you’re getting full, pause for 2 minutes.
If you’re still hungry after, continue.
If not, you’re done.

4. Leave a Bite

Literally leave the last bite. Train the muscle.

---

What It Isn’t

Hara Hachi Bu is not:

• Starvation.
• Orthorexia.
• Macro obsession.
• Fear of food.

It’s strategic under-consumption.

A quiet edge.

---

Why It Matters Long Term

In places like Okinawa, calorie moderation is built into culture. Meals are vegetable-heavy, modest in portion, and eaten slowly.

Longevity researchers studying “Blue Zones” often point to this 80% rule as one of the simplest sustainable behaviors associated with extended lifespan.

No hacks.
No heroics.

Just consistency.

---

Titan Perspective

You talk about building your body like a Rolex — a luxury item that cannot be bought.

Hara Hachi Bu is how you protect that asset.

It’s the difference between:

• Borrowed dopamine (stuffed, bloated, regret)
• Earned dopamine (light, controlled, disciplined)

You don’t need to be extreme.

You need to be slightly restrained, repeatedly.

---

The Test Tonight

At your next meal:

Stop one bite earlier than you want to.

Sit with it.

Notice the calm.

That calm is control.

And control compounds.

Hara Hachi Bu: Enjoy Food and Lose Weight With This Simple Japanese Phrase

• Need a system, its not that hard
• Saw a lot of videos, too much study.
• Did all kinds of diets
• Calorie deficiency is the only thing.
• Crash dieting, etc. He figured this out.
• He started on December 31 2024
• He had the belief and motivation. He was disciplined, but he didnt have a system

• Jan to March most confusing phase
• Diet discipline. Brain needs to know the resiliance.
• Remember, this is

• April to June – personal problems.
• Workout issue.
• Bench problems.
• He got a month of rest.
• Here he did progressive overload and then HIIT

• July to September
• Muscle building
• He added 10k steps at that point.
• Weight has stalled. Dont check everyday. Check weekly

• October to December
  • 3 to 4 hours a DAY to his body
• This is where it got to the end
• He ramped up to 20000.

• Also bro, 15,000 steps seems to be the sweet spot.
• Every day 30 min cardio NO MATTER WHAT

• He is doing 150g to 200g of protein.

• Diet
  • Protein
  • Consistency
  • Simplicity
• No Cheat Day
  • Only cheat meal
    • High carb – which you don’t need
• 70 grams of protein breakfast.
• Have some carbs daily.

• Simple diet

• Workout
• Muscle growth is important.
• It becomes double
• Running doesnt build muscle.

• OH – loose skin, slow fat lost. Running doesnt do it. Protein is important.

Hoodie is okay

Joggers are fine

No one cares

Bag might be okay too.

Otherwise, just use your belt. that’s it.

Jacket is a question. I dont care. Until someone tells me no.

Use the cap.

Look – the weight is going down.

I am keeping protein up so that is new

But I have to make sure I am not loosing muscle.

the belt is becoming looser. Lets keep going.

You need strength otherwise its not the same thing.

• Strength training is needed during a deficit.
• This is becoming CRITICAL

Gordon Ramsay is great

Serhan t

keep it going.

That is the final number

Keep building up the base. Do a couple of marathons before that.

And build up strength base. Shed the weight.