I really dislike the feeling that booze gives me. I get really sad. Those late nights at that narrow bar. At that wine bar. I don’t like it. Nothing good happens after midnight.

Remember the Two Wolves story? A person has two of them inside: One is good and the other is full of anger.

Well, here is another visual I get about myself. On one side, there is a buttoned up, careful, sophisticated beast. On the other side is a gluttonous, binge-eating, binge-drinking, addict. I need to keep the other side buttoned down.

Triggers

Sometimes, that gluttonous beast comes out. And then that beast can go deeper and deeper into the depths of hell. The market impact of a binge The depths of hell are boring

Usually, I sip water. Or coffee. Or even beer. But if I for some reason end up chugging beer, it opens up the valve and the beast is loose. I can then wharf down 10 beers in no time.

Same with food. Sometimes I am just not hungry. I eat hard to eat stuff like yoghurt, chicken, etc. But if I see a piece of bread, the beast comes out, and I can eat a whole loaf in a minute.

This happens with so many other things for me too.

The positive reinforcement loop. That cycle starts to snowball. And it can become pretty crazy.

[0] The Two Wolves story

This killed me. I couldn’t finish it. It was insane.

I dont think I am ready for this marathon at all right now. Fuck.

Lets see…

• 8 x 800 meters at marathon pace
• Then rest for each for the same amount
• Predictive of marathon success

• It is basically a 10k loop of central park.

• Good warm up.

My times revolves around workouts and work.

My diet revolves around protein.

My rest revolves around sleep.

Simple

UPDATE 1: https://cnsnnts.wordpress.com/2024/08/04/revisiting-the-updated-weekly-plan/

Nutrition

• Protein is at 185 grams
  • Protein shake in the morning – 30 grams
  • Chicken for lunch – 50 grams (add as much as you can here)
  • Yoghurt in the night – 40 grams
  • Protein bars – 40 grams
• Carbs and fats are secondary

Rest

• Aim for about 6 to 7 hours every night.
• No alcohol, to help with the sleep

Workout schedule

• No squats after sprint workout
• Long run after a day of rest
• Long run on the weekend

Types of workouts:
* Run: sprints
* Run: long
* Run: easy
* Gym: Bench (push) Rows (pull) Deadlift (pull)
* Gym: Maybe something light
* Gym: Squats (push) something running focussed 


Monday
* Sprints

Tuesday

Wednesday
* Heavy gym: squats, bench, etc

Thursday

Friday

Saturday
* Long

Sunday

Last few days, I have been waking up early in the morning, and going for workouts. I have done runs, and gym. I come home and then I take a shower. Then I get to work.

I FUCKING LOVE IT.

I will write more about this in the future.

Because hemoglobin glycation is sustained throughout the lifespan of the RBC, HbA1c depends not only on average blood glucose concentrations but also on the RBC lifespan, which averages about three months. Assuming normal RBC turnover, HbA1c thus represents the average blood glucose concentration over the previous three months. However, several variables can cause one to have RBC turnover rates which deviate significantly from this 3-month average. For instance, if an individual is iron deficient, anemic, or has had their spleen removed, they will have reduced RBC clearance and a longer RBC lifespan, thus artificially increasing HbA1c. Indeed, in patients with untreated iron-, vitamin B12-, or folate-deficiency anemia, iron or B-vitamin supplementation alone can reduce HbA1c by 0.3-1.0% with no other intervention (e.g., a drop from say, an HbA1c of 6% to an HbA1c of 5%), demonstrating how dramatically this metric can be affected by factors other than blood glucose.⁶

On the other end of the spectrum, I have a patient who initially seemed to be prediabetic based on an HbA1c of 6.1%, which should correspond to an average blood glucose of 128 mg/dL. Yet this person’s continuous glucose monitoring (CGM) reported an average blood glucose of 94±13 mg/dl over 30 days, which should correspond to an HbA1c of just 4.9% – an indication that there was likely a cause other than glucose levels leading to a high HbA1c. These types of false positives or false negatives in prediabetic diagnoses are why we need to use better (if at times less convenient) testing methods.

I am actually going to do it. I have done 10 years of NOT doing keto. I used to do KETO a lot and I succeeded on that.

Low carb / keto. Lots of muscle. This is important.