Distefano seems to have lost a lot of weight. He works out and is doing intermittent fasting. Likely calorie control. Seems to run too.

Current

Nine months ago

10 Signs You’re Afraid to Lead

• You are afraid of calling the shot. So you be wishy washy
• Took the side of the vendor of fuck i do this. Don’t spin the story
• Too concerned about pleasing people. Ruins feedback
• Conflict: resolve it immediately, dont spread the concern.
• You want to take credit for other people. NO – give them credit. You are confident and humble
• Deflecting blame
• Fear of conflict – dont delay it. Have conversation in the right way. Art. Work on this together.
• Conversation can be ugly?
• Me first mentality – decisions have to be made to benefit the organization

I avoided it for 3 years. But, close to the third anniversary of this god forsaken pandemic, I have gotten covid. Fuck this.

Two months have gone by in this year; since I started my running journey. And already, I have had to deal with so much fucking stress. Work, relationship(!) and now fucking covid. I am pissed.

But you know what? I’m not going to descend into the pits of hell like I have in the past. Fuck no.

I will get back to running. Get back to losing weight. Get back to the things that are making me happy.

I was planning on doing a 5k on saturday or 10k on sunday. I will try to keep that commitment. Next week is the biggest race distance wise in my life so I have to be ready for it.

Let’s go bro.

Simple Tool to Make Better Food Choices | Jeff Cavaliere & Dr. Andrew Huberman

• Portion control. Get the plate right
• View the plate as a clock
• You need protein in every meal, especially.
• Starchy carbs are a GODSEND. Don’t fight your body. Eat the carbs.
• Watch the carbs, but dont exclude them. They are easy to over eat.
• But protein is not easy to overeat.
• What can you do consistently
• Calorie manipulation. Even intermittent fasting is just calorie manipulation.
• Dont have too much variety. Keep things simple.
• This is what it should look like

5 Reasons WALKING is the King of Fat Loss (Changed My Life)

• Walking preserves muscle. You keep it at zone 2, you don’t over stress the body so it can use the right fuel.
• Muscles are sucking glucose
• Walking low intensity burns more fat. Low intensity actually burns fats. Interesting.
• Rarely you get injured.

Feel like crap.

I just want to watch my food and run and add some more workouts. It’s slowly working.

As soon as I get better, I am going to get back on.

I had a good January. In some ways, a better February.

I have to sustain this for another 21 months. That is daunting and don’t think about it.

Think one day at a time, one week at a time and one month at a time. Make continuous progress on weight.

This time, I will continue this pace.

On a diet, I get into a state where I have a neutral flavor in the mouth. Pretty plain.

But when I am in a craving mode, I crave more flavor.

Not sure what this is or if anything at all.

I don’t want to make a big deal about this but I would be remiss if I don’t at least mention it a bit.

I have largely abstained for more than a month. I find virtually no reason to consume it. Even in the social settings, I have found a great alternative in Heineken 0. I was able to go “out”, even watched the Superbowl with the usual crew, without the booze. Most people don’t even care or comment. I haven’t even needed to substitute it for a “light beer”.

I have take a sip here or there. And I – at this moment – deteste it. I hate the taste and the mental fogginess that I start to get. At this moment, I have zero desire for it.

I have gone through a lot of stress in the last 2 months. The blackout was the crescendo of that stress. And that was the last day I truly drank that stuff.

So, part of me is confident that I can keep it at bay. The running in particular really pushes me to remain sober. But another part of me says that because it was a reaction to the blackout, it might be temporary. I hope I can come back to this blog in the future – perhaps even expand it (so that it becomes a running log of sorts).

Anyway, don’t want to make it into a big deal. The ultimate goal is still Marathon 2024. I know that my body will have to transform in ways never done before to be able to accomplish that goal. No matter what happens (except for some crazy event), I have to be at that Marathon in 2024 and finish it.

Wherever I look, I am seeing evidence that protein has to be increased, especially during a weight loss. I have a few blog posts on it. You can see it in my diet stuff too.

My current understanding is that you have to overcompensate on the protein so that you don’t lose muscle. And so that you can promote thermogenesis. It also keeps you full. A high protein and relatively low fat / carb diet seems to be doing the trick for me too. My body is loving the protein, liking the carbs and can deal with low fat better. It could be because I am running.

So many of my metrics are improving. Let it keep going.

I heard somewhere that a good rule of thumb might be that for every 100 calorie deficit, you want to increase your protein intake by about 10 grams.

I have been eating a lot of chicken. I should diversify my protein sources. Is it okay to actually have protein shake?

We will cover all this with time.