I am not weighing every day.

But I should start to measure it because it matters. Lets do it every 9 days or something.

One of my early personal viral posts was this:

There were some good insights there. But in hindsight, it seems a bit complicated and unsustainable.

I have learned a lot over the last few years.

Compared to before:

• Actually get 180 grams of protein
• Upped my fiber

I am worried though

I hope I can keep this going. I have to keep this going. Please. Have the confidence to keep it going.

A formula that seems to work for me

I feel like I am on Ozempic

I drink 70 to 90 grams of protein in the morning. Then I eat double chicken lunch. I am at about 140g of protein by evening.

I am also at like 20 to 30 grams of fiber in the day. That seems to be helping a LOT.

This feels like Ozempic probably. My stomach has gone in. That means insulin resistance is going down.

That is AMAZING. I feel AMAZING. I feel like I am loosing weight. My belt is becoming bigger. THis is FUCKING AMAZING.

At 285 right now. I have to keep going.

uff, it is so hard to actually do them. Its so cold outside. I have no interest in feeling the cold.

Running and Strength. Use a hard book for it.

Hey, just to tell you whats going on for the last 17 days. Since Jan 1.

I am using the Jan 1 hack to SOLVE this problem of protein and diet.

I am zeroing in like NEVER before. I have NO CHOICE

Since Jan 1, I started using MyFitnessPal. I just wanted to log protein.

Almost every single day, I have had 180 grams of protein. This is unprecedented.

I have some data. I am being super vigilant with what I am eating and logging.

My goal is to have ridiculous amounts of scrutinty for 21 days. Check the weight to create my starting point.

And then continue the scrutiny.

📊 Average Daily Intake (since Jan 1)

Averaged per logged day

Metric	Avg / day	Your Goal	Read
Calories	2,210 kcal	~2,100	Slightly high, but reasonable for training
Protein	173.5 g	180 g	Very strong (≈97% of target)
Carbs	164.6 g	—	Moderate-low for marathon build
Fat	88.2 g	—	On the high side
Fiber	19.6 g	30–38 g	Low

Some advice from Chatgpt:

Big takeaway:
You are nailing protein consistency. Calories are tight enough to lose weight but high enough to train — this is exactly the zone you want right now.

🥩 Protein Analysis (the most important part)

• 173.5 g/day at ~2,210 kcal
• ≈ 31% of calories from protein
• That’s elite adherence for fat loss + muscle preservation at your size

This explains:

• Why strength hasn’t fallen off
• Why hunger is likely controlled
• Why recomposition is possible even while cutting

👉 From a coach’s perspective: protein execution = A grade

---

🧬 Micronutrient Review (this is where the gaps are)

⚠️ Clear deficiencies (from food alone)

Fiber — LOW

• Avg: 19.6 g/day
• Target: 30–38 g
• Consequences:
  • Worse gut health
  • Blood sugar swings
  • Appetite control harder than it needs to be

Fix (minimal effort):

• +1 cup berries or
• +1 cup lentils/beans or
• +2 cups fibrous veg (broccoli, Brussels, spinach)

---

Potassium — VERY LOW

• Avg: 1,454 mg
• Target: ~3,400 mg
• This is common in high-protein, low-plant diets.

Impacts:

• Muscle cramping
• Poor endurance feel
• Higher blood pressure risk

Fix (easy swaps):

• Avocado
• Potatoes / sweet potatoes
• Spinach
• Beans
• Coconut water (post-run)

---

Calcium — LOW

• Avg: 242 mg
• Target: 1,000 mg
• Risk over time: bone density issues (not ideal for marathon + lifting)

Fix:

• Greek yogurt
• Skyr
• Cottage cheese
• Calcium-fortified protein shakes

---

⚠️ Possibly inflated

Iron — VERY HIGH

• Avg: ~58 mg/day (RDA ≈ 8 mg for men)

This is likely due to:

• Fortified foods
• Supplements
• Data-entry artifacts (MFP is notorious here)

Action:
If you supplement iron → stop unless prescribed. Excess iron is not helpful for men.

---

❌ Vitamins A & C appear low

These are usually underestimated in logging unless whole fruits/veg are weighed precisely.

Still, increasing colorful plants will fix fiber + potassium + vitamins in one move.

---

🎯 Strategic Interpretation

You’ve built a high-compliance macro system:

• Protein locked in ✅
• Calories controlled ✅
• Alcohol low ✅
• Consistency high ✅

Now you’re at the phase where micros, not macros, are the limiter.

If you change nothing else:

Add 1–2 plant-dense items per day and you materially upgrade:

• Recovery
• Run quality
• Appetite control
• Long-term health

Every single day I have done this combo in the morning. Its 70 grams of protein. i feel like it allows me to hit my goals more easily.

https://ai.hubermanlab.com/s/PBJdd8n_

• tell me about the anterior midcingulate cortex (aMCC)
• Sources:The anterior midcingulate cortex (aMCC) is a significant brain region involved in various psychological and physiological phenomena. Andrew Huberman discusses several methods to assess the functionality and importance of brain areas like the aMCC, including observing changes in brain area size, examining brain injury impacts, and input from various systems like reward and autonomic systems. The aMCC receives robust input from these systems, indicating its involvement in tenacity and willpower .Further, it plays a central role in how individuals engage with challenges. When people do things they don’t want to do, the aMCC gets bigger, and it’s smaller in individuals facing obesity but grows when they diet. This growth is also evident in athletes and people who perceive themselves as overcoming challenges .Moreover, the aMCC’s activity levels and physical changes correlate with various conditions, including motivation levels, tenacity, resistance to temptation (such as food), and it links to critical brain functions such as the reward system. Reduced aMCC activity is associated with increased apathy, depression, and reduced motivational capacities .

I am so happy. I have done two races already.

PROTEIN is good I am doing 180 a day. I feel amazing. I feel nourished.

Feed the body what it needs, not wants

The failure mode to running is eating too much after it.

I think the protein is the key. It has been helping.

FOR POSTERITY:

I basically drink ONE ensure in the morning (30g protein) AND a MUSCLE MAKER (40g protein). All this is done as I am going to work. So that’s 70 grams in the morning. AND FIBER.

This is the final post of the year.

I have read and studied so much. I wrote a whole paper under The Game of Hormones and Enzymes – Insulin Resistance, Sensitivity and Fat metabolism. I have experimented with protein, carbs, alcohol, everything. Too much Brownian noise.

Now, it is time to LOCK IN.

There is nothing left to decide. The PATH is the PATH.

I am a humble servant of the SYSTEM. I don’t need to use my own MIND anymore. I am a Follower of the AZIMUTH.

The System doesnt care about my feeling, or how tired I am. Or whats going on in my life. It needs to be executed.

No more consumption – that is MATERIALISM

No more podcasts.
No more threads.
No more optimization.

The plan is written.
The day arrives.
I do what the day says.

It is about MORALITY

Execution is not effort.
Execution is honesty.

If I don’t do it, I’m lying to myself.

---

I overthought this. Of course I did. I consumed everything. Read everything. Listened to everyone.

And now there is nothing left to learn.

The system exists. The numbers are set. The days are defined.

I don’t need intelligence anymore. Intelligence already spoke.

Now I shut up.
I follow instructions.
I execute.

The system does not ask how I feel.
That is its mercy.

---

Worship the EXECUTION

Don’t worship the KNOWLEDGE. Worship the EXECUTION.