• Vitamin D
  • 10000 IU
• ZMA
  • zinc, MG, b6
• krill oil
• Thorne Basic Nutrients (split)
• Potassium
• Berberine maybe (split)

PROTEIN — 180–200g
• 1–2 shakes
• 2 high-protein meals

FIBER — 25–30g
• 1 big salad or psyllium/chia

CARBS
• Fruit + veggies first
• Small starch portion
• No sweets (Mon–Fri)

FATS
• Don’t add fats (oils, nuts, cheese)

GUARDRAILS
• No alcohol
• Water before meals
• Stop at “not hungry”

MOVE DAILY
• Run 3×/week
• Strength 1×/week

Category	Daily Target	Notes
Calories	2,300 kcal	~600–800 kcal deficit for steady fat loss
Protein	180–220 g	Start at 140–150g → ramp up; preserves muscle; supports running recovery
Carbs	180–220 g	Fuels 3× weekly runs; prevents cravings; flexible range
Fats	65–75 g	Protects hormones, joints, satiety
Fiber	30–40 g	Controls hunger, stabilizes blood sugar, improves digestion
Water	3–4 L/day	More needed on run days
Sodium	3,000–4,500 mg	Runners need more electrolytes; avoids fatigue
Potassium	3,000–3,500 mg	Supports muscle contraction + recovery
Magnesium	300–400 mg	Helps sleep, cramps, recovery

For Fiber:

• Flaxseed
• Psyllium

I am doing a running challenge. Following a program. Lets go

Fewer mistakes, smoother habits, cleaner progress

Every year has its purpose.
2024 was exploration.
2025 is consistency.
And 2026 is something different—not a reinvention, but a refinement.

I’m not trying to become a new person this year. I’m just taking what I’ve already built—running, strength, nutrition, routine—and making it smoother, cleaner, and more repeatable.

Consistency Over Intensity

I’m aiming for training that feels steady and sustainable. Regular weekly miles, a long run I don’t skip, and no dramatic swings in motivation or burnout. Just showing up, again and again.

Weight as a Performance Lever

I’m not chasing perfection or aesthetics. I’m simply keeping my weight in a range that makes running feel easier. That means high protein, a small calorie deficit, carbs around training, and avoiding the late-night chaos that derailed me in the past.

Strength as the Missing Link

Short, efficient lifts—push, pull, legs, and mobility—to support my running and keep me moving well. Nothing extreme. Just enough to make everything feel stronger and more stable.

Simplifying the Mental Side

I understand my patterns now: long work days, ADHD hyperfocus, and late-night fatigue can lead to overeating or skipped workouts. So this year is about guardrails—better routines, less friction, fewer decisions, and a calmer training rhythm.

Alcohol in Check

I handled alcohol well before, and 2026 is about keeping it clean: limited, intentional, and without the late-night spirals afterward.

Running as a Skill, Not an Identity

This year, running isn’t about proving anything. It’s about improving pacing, cadence, long-run comfort, and the small details that make races more enjoyable and less punishing.

A More Balanced Life

Writing, working, running, and lifting all fit into a steady weekly rhythm. Nothing overwhelming. Nothing chaotic. Just a more grounded version of my goals.

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2026 isn’t about extremes. It’s about fewer mistakes, smoother habits, and cleaner progress.
A year where the system finally feels natural—and where I quietly build the foundation for the marathon I want to run.

2024 was a massive and new year for me. I tried a bunch of things. Got a coach. Became manager. TACKLED A FUCKING MARATHON!!!!!

The coach didnt work for me so I dropped him.

I will learn from that experience and do things better.

Last time I kinda gave up on diet. I did protein well, but not general carbs. I would binge a lot. I did alcohol well.

I did not do strength well. So this time I should add some strength training as well.

Dropping the weight will be important. So need to focus on that.

Mental shift: YOU ARE NOW A MARATHONER. So time to TICK IT UP A GEAR

NO IDENTITY CONFUSION

When I was a kid, I was fucking impressive. I had a company at 12. I was top 1% in a musical category. And I had honed AMAZING skills. I was questioning ideologies, and strenghtening my own.

That 13 year old kid was very impressive. And he had BIG HOPES for his older selves.

That’s who I am doing this for. My own 13 year old self, who expected the universe from me. And I have failed to deliver even a sliver of that.

The LEAST I can do is build a sustainable body. For him. For you, little guy.

More to write about this in the future.

I just did intervals. It was GREAT

I have a plan. Let’s keep it going.

Woa, maybe this works?

Yo this is AMAZING. I feel it.

Even the movement of eyes does it.

🔥 Fastest (10–30 seconds)

1. Slow Exhale Breathing

The vagus nerve fires strongest on the exhale.
Protocol:

• Inhale 4 seconds
• Exhale 8 seconds
• Do 6–10 breaths
  Effect: Drops heart rate, reduces cravings/stress spikes.

2. Face-in-Cold / Neck Cooling

Cold triggers the mammalian dive reflex → instant vagus activation.
Protocol:

• Splash cold water on face or
• Hold an ice pack on cheeks/upper neck for 10–20 sec
  Effect: Rapid stress downshift. Great before sleep or during urges.

3. Humming / Chanting / “Om”

Vibration resonates along vagus branches in the throat.
Protocol:

• Hum for 30 seconds
• Feel vibration in throat & chest
  Effect: Lowers cortisol, increases parasympathetic tone.

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⚡ Quick (1–5 minutes)

4. Box Breathing

4–4–4–4 pattern
Helps with emotional regulation and concentration.

5. Gargling

Activates throat/laryngeal vagus fibers.
Protocol: 30–45 sec with water.

6. Ear Massage (Auricular Vagus)

The ear has direct vagus nerve branches.
Protocol:

• Massage the inner tragus and cymba conchae (upper inner bowl of ear)
• 1–2 minutes
  Surprisingly effective.

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🧠 Behavioral (Steady Daily Improvements)

7. Slow, rhythmic cardio (zone 2)

Your specialty. Running, biking, long walks.
Improves baseline vagal tone over weeks.

8. Yoga / Stretching / Cat-Cow

The vagus nerve runs through diaphragm + GI tract.
Back-and-forth stretching improves parasympathetic activation.

9. Diaphragmatic Breathing

Hand on belly → inhale into your palm.
Do this when anxious or before sleep.

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🧘 Mind–Body (Long-Term Baseline Boost)

10. Meditation (especially breath-focused)

Increases HRV (a proxy for vagal tone).

11. Laughter

Real or forced — same effect on vagal output.

12. Social connection

The vagus is tied to the “social engagement system.”
Talking, being around others, even calling someone works.

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🍽️ Gut → Vagus Pathway

Your vagus also regulates digestion.

13. High-fiber meals + probiotics

Fermented foods (yoghurt, kefir, kimchi, pickles) → increase vagal signals via gut-brain axis.

14. Slow eating

Triggers stronger vagal satiety signals → reduces overeating episodes.

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⭐ If your goal is to control cravings & post-stress overeating

Use this rapid combo (takes under 60 seconds):

1. Cold splash on face
2. 4 breaths of 4-in / 8-out
3. 30 seconds humming

This drops sympathetic activation and kills that “I need food now” impulse.

The space between stimulus and response – just before you DESTROY YOURSELF.

The things that FORCE you to learn about yourself – spiritual, meditative processes:

• Creating and raising a family. This will consume you
• Your work and business. Consumes you. You learn about yourself
• HEALTH – just you and God’s gift to you

Food addiction is HARDEST because you NEED food. You cannot completely turn it off like Alcohol or Crack.

Why are you causing self destruction? You have a MASSIVE goal ahead of you. Why do you have to cope?

Take the health EXTREMELY seriously for your kids.