Macros:

• 2100 calories
• 150 to 180 g of protein (raise it up)

What you can eat:

• Yoghurt with stuff
• Chicken with stuff
• Steak once in a while.
• Salmon

What you need to reduce dramatically

• Beer. Stick to scotch or tequila
• Sweets (I dont really have this issue)
• Pizza, pasta (I dont really eat this much either)

What you need to eliminate

• Not sure.

Other aspects you need to focus on:

• Sleep 7 hours. 8 hours in bed.
• Basic movement.
• Strength eventually.

She gave me an ultimatum.

I need to loose pounds. I need to get in shape.

This has got to be the fire under me. This is important.

I have signed up for the concierge doctor. Lets see what happens now. I have paid money to this.

This is a full evaluation. I am afraid. I dont know what will happen.

But I am 37 now. I need to reverse all issues that I have to setup my next 20 years.

TBH I didnt think I would make it this far. So, let’s focus.

Yes. I am doing it. You know what it is. T

Andrew Huberman shares a simple, science-backed trick to fall asleep faster when your mind races or you can’t stop noticing your body position:

Close your eyes and do slow, deliberate eye movements to shut down proprioception (body awareness) and signal your brain it’s time to transition into sleep.

Try this tonight (takes ~1–2 minutes):

• Slowly move eyes left → right (a few times)
• Then counterclockwise circle → clockwise circle
  Look up → down
• Gently attempt to look toward the bridge of your nose (faux cross-eyed)
• Finish with a long exhale to slow heart rate

Why it works: Eye movements coordinate with your vestibular system & cerebellum to mimic the natural forgetting of body position that happens at sleep onset (similar to slow rocking or boat motion calming the brain). It gives your racing mind something active to focus on instead of “just relax.”

Huberman: “Many people find it helps them fall asleep quickly—it’s not kooky; it’s physiology.”

No apps, no gadgets—just your eyes. Game-changer for insomniacs or restless nights. Try it & report back.

• The goal is not the DESTINATION, it is the JOURNEY.
  Fall in love with the JOURNEY itself
  Enjoy the shitty run.
  Enjoy the lifting of weight
  Enjoy the eating of yoghurt and salmon
  Enjoy
  There is no timeline
  You need to REFRAME the whole fucking process. You have become too goal driven. You need to become process driven.
  The DISCIPLINE is the important thing.
  Wow, this is so tough.
  
  What is your mental block to commit to something for the rest of your life?
  
  I think the crazy thing is consistency over time can move mountains but this is so fucking hard to think about
  I am adhd. I need immediate dopamine hits.
  
  
  
  
  You will need to counter your ADHD for health. I can visualize it.
  

What is it doing?

Removes the clots?

Add some kefir.

Chicken.

Setting Realistic Expectations

• Progress is gradual: Even with an optimized training plan, you can only expect to increase your VO2 max by just under one liter per minute over a 6 to 12-week period [01:45].
• Training status dictates speed: Beginners will see faster improvements, whereas highly trained athletes will experience much smaller, incremental gains [01:53].

The “Flashy” Way: Short-Term Boosts

• Fast results: You can achieve meaningful gains in your VO2 max in as little as 14 days by incorporating repeated sprint training three times a week [05:10].
• Effective protocols: The fastest improvements come from High-Intensity Interval Training (HIIT), Sprint Interval Training (SIT), or repeated 10-second all-out sprints [05:32].
• The 10-week wall: The benefits of high-intensity interval training flatten out after about 10 weeks [06:46]. Continuing to push hard intervals indefinitely often leads to plateaus, burnout, or injury.

The “Boring” Way: Long-Term Consistency

• Volume equals intervals: Over the long term, easy continuous running and hard interval training yield almost identical VO2 max improvements, provided the total training volume is the same [03:26].
• Think in years: True physiological adaptation compounds over time. Reaching your absolute potential requires shifting your timeline from one year to at least five years [07:45].

The Missing Link: “Durability”

• The fading ceiling: A high VO2 max doesn’t guarantee a great marathon performance because your body’s “speed limit” slowly drops as fatigue sets in during long events [10:05].
• The 33% drop: Failing to train your ability to sustain a high percentage of your VO2 max over time can worsen your performance by up to 33% [09:02].
• How to build durability: Science points to three methods to prevent your engine from fading late in a race [10:50]:
  1. Lift heavy weights to build raw strength and explosive power.
  2. Practice getting tired by running at race pace at the very end of your long runs.
  3. Accumulate years of consistent, high-volume training

Wow what a fucking dumb 3 months this has been.

I hate the feeling of being unsettled. I hate breaks in my routine. This apartment thing totally disrupted me.

The goal now is to keep the marathon optionality high. So keep training baseline. Dont go too hard. Handle your other business.

Highlights
•
Prolonged exhalation increases risky decisions by increasing reward sensitivity
•
Prolonged exhalation increases parasympathetic but not sympathetic activity
•
Greater parasympathetic activity predicts reward sensitivity in the vmPFC and precuneus
Summary
Successful decision-making requires that external information be interpreted in the context of the body’s state. Within the framework of body-brain interaction, deliberately modifying one’s autonomic state can shape how we evaluate the world, ultimately influencing choices. Yet, it remains unclear whether and how intentional autonomic regulation affects human decision-making. In this study, we tested instructed use of prolonged exhalation, a slow-breathing technique designed to boost parasympathetic activity during risky decision-making. Participants followed distinct breathing protocols while making risky choices, with neural and physiological activity measured using functional magnetic resonance imaging (fMRI) and multichannel monitoring. Prolonged exhalation increased risky choices by enhancing reward sensitivity and elevating cardiac parasympathetic activity. Importantly, individuals with greater parasympathetic upregulation also showed stronger reward-related responses in the ventromedial prefrontal cortex and precuneus. Our work reveals the transformative role of breathing-based interventions, demonstrating that autonomic regulation via breathing can shape value-based decision-making through neuro-cardiac pathways.

I’ll pull the article details first, then reduce it to plain-language bullets and flag the main takeaway versus the caveats.Thought for 22s

• Big idea: deliberate slow breathing can change decision-making by changing heart–brain dynamics.
• The breathing technique: participants used prolonged exhalation: about 2 seconds inhale, 8 seconds exhale.
• Study setup: 41 healthy participants made risky decisions while researchers measured brain activity with fMRI plus breathing, heart activity, skin conductance, and pupil responses.
• Main finding: longer exhalation made people choose riskier / bolder options.
• Why: it did not make people ignore losses. It made them more sensitive to potential rewards.
• Heart mechanism: prolonged exhalation increased heart-rate variability, associated with greater parasympathetic/vagal activity.
• Brain mechanism: reward-related activity increased in the ventromedial prefrontal cortex and precuneus, areas linked to value, reward sensitivity, and body-state integration.
• Plain English: slowing your breath, especially the exhale, may make your brain feel rewards more strongly and push you toward taking a chance.
• Important implication: “calming down” does not always mean becoming more cautious. In this study, it made people more willing to pursue upside.
• Potential uses: anxiety, depression, eating behavior, high-pressure decisions, performance settings — but these are still future applications, not proven treatments.
• Big caveat: this was a small lab study in healthy adults. Do not conclude that 2-in / 8-out breathing will improve real-world investing, negotiations, or medical outcomes.
• My takeaway: use prolonged exhale breathing when you feel overly threat-focused or frozen. Be careful using it right before decisions where restraint and downside control matter.