What hasnt worked

• Calorie counting. Tried it for a few years.

Current protocol

• 18 hours with NORMAL SIZED MEALS – this will be hard
• Limit the booze, sweets, coffee.
• Food is a primary concern. Keep it on your mind.

Relax – time is on your side

• Delay your appointments if you have to. You dont need to solve every problem immediately
• You are looking for long term, sustainable results.
• If you have failed at something in the past, dont worry, do it again!
  • I have SO MANY examples of this
  • Running is the most recent one.
    • Five years ago, you ran for the first time

So, just chill.

Vinegar, and especially apple cider vinegar, is good:

• Blood sugart control
• Blood pressure control
• Insulin sensitivity

How to use it:

• Salad dressing
• Drink it
• sauce
• pickling

Downsides:

• Tooth decay!
• digestive issues

Yes, you are stressed. There are a lot of things going on in life.

But the one thing you can control a lot is the food, booze, coffee you take in.

You are currently in a good spot. Not drinking too much. Less coffee too.

Make sure you continue fasting 18 hours and eat a normal meal. This will naturally control appetite and allow you to eat a deficit. That’s it.

• Even a single nights sleep fucks you insulin resistance and appetite hormone. This is it.

• late night sleep loss is BAD. This is going to bed early, and waking up early?
• (i) late night sleep loss (sleep from 22:30-03:00 and awake the rest of the night)
• (ii) early night sleep loss (awake until 02:15 and sleep from 02:15-06:45)

I have a busy life. Intense work, and I have big goals for personal relationships, etc.

Many people are able to juggle everything. Not all but quite a few. I want to be part of that few I think. At least for now.

This video has some good ideas. Be intense initially, and then taper off.

The example he uses is that of the number of people in the air right now, on aeroplanes. They didn’t all get there at the same time. It was layered in. But once it got going, now the cycle continues.

So you have to slowly scale up your life to that. I think. However, it does counter the idea of minimalism. So, not sure.

Don’t hang out with looser, cynical types.

You are in a high stress situation, trying to accomplish something amazing. You need optimism. Not negativity.

Keep and preserve your own sanity.

Bro – if you promise yourself not to eat, then dont fucking eat.

Do NOT hang out with loosers. You have to TAKE THE NEXT STEP UP.

No excuses — just loose the weight now bro.

I am about to unload on this shit soon. I need to process a lot of crap.

Im so exhausted. Tired.

I cut out booze. I cut out coffee. Im trying to eat healthier everyday. I am running more than I have ever run.

But my weight is not budging.

Things that I havent touched:

• Sleep – fucks up the metabolism
• Calorie counting