You are putting your body through intense stress. You will have to make sure your fuel is correct.

During periods of stress on the body (like training), there is less margin for error

Have the self respect to say no to shit food

Don’t drink alcohol

Just be disciplined and eat well. That’s IT BRO

It is not normal to be FAT AND SICK.

I want to run a marathon at 50 years old, at 60 years old and also at 70 years old. I want to be active at 80 years old.

The more immediate goal is shaving off an hour from my marathon time in 2026.

I just dont understand food. And I am not good at remembering shit. So, let’s track.

What's one simple health habit that completely changed your life but nobody talks about?
byu/Neither-Outcome-772 inworkout

This is a message to my fat. For more than 3 decades, you have protect my body and organs. It’s your nature. You have help me store energy in case I was every in a war (again). I appreciate it.

But it is time to let you go. Even if I find myself in another war, I will be able to survive it without your help anymore. Your help is becoming counter productive for me now. You are killing me 😦

So, thank you for all the help. But it is time to let you go.

Physical Rest

Why it matters: Supports muscle repair, hormone regulation, immune function. Prevents fatigue, injury, and weakened immune system.

• Work on mobility/flexibility
• 7-9 hours of quality sleep
• Post workout recovery
• Lay in savasana
• Yin yoga

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Mental Rest

Why it matters: Resets the brain, improves memory, decision-making, and problem-solving. Prevents burnout and cognitive decline.

• Shut off your phone
• Meditate for 5 minutes
• Walk away from work

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Sensory Rest

Why it matters: Prevents sensory overload, which increases stress and disrupts sleep. Helps reset the nervous system.

• Get away from distractions
• Chill out in a dark room
• Enjoy the silence
• Wear comfy clothes

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Creative Rest

Why it matters: Fosters mental clarity, energy, and creativity. Prevents burnout and supports new ideas.

• Get inspired with music
• Take a mental break
• Spend time in nature
• Try a new recipe
• Arts and crafts

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Social Rest

Why it matters: Too much socializing drains emotional energy. Social rest helps recharge and maintain mental health.

• Cancel plans to recharge
• Hang with closest people
• Spend a day in solitude

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Emotional Rest

Why it matters: Replenishes neurotransmitters like serotonin and dopamine. Restores balance and resilience.

• Distance from toxic people
• Connect with loved ones
• Journal your feelings
• Let yourself cry and feel

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Spiritual Rest

Why it matters: Connects you to peace and purpose, reducing stress and promoting resilience.

• Disconnect for quiet reflection
• Prayer or meditation
• Spend time in nature

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Cognitive Rest

Why it matters: Prevents depletion of cognitive resources. Improves focus and memory.

• Take breaks from mentally demanding tasks
• Shift focus to light/easy
• Practice mindfulness and awareness

You were eating just two burger patties and bacon.

Lunch zero carbs makes sense too, to some extent.

Every goal has to be achieved one step at a time.

You forgot this from the Marathon? No brother, this is important. It is one step at a time.

Believe in yourself.

• First week, so disheartened. Its too difficult. It’s never going to happen.
• “Don’t look at where you are supposed to get to in 5 months” – you get disheartened.
• Just ONE DAY AT A TIME FOR THE GOALS
• That was my MARATHON approach too.

• You have to BUILD MUSCLE