I have some elevated a1c numbers. I feel glyciated. Bloated. Retaining water.

I do like the fact my cholesterol is down. But I think I have to cut out sugars even more.

I am thinking of getting help here. Lets see

Something very different happens when I am at my parents place. My metrics improve, I feel healthier and more rested. And I loose weight.

But all that stuff goes to whack when I back at my place inside the city.

What could it be? let’s discuss

I think the key insight here is the food. I need to be medically on point with this. I think I need to make a systematic change. Like, instead of a big lunch and big dinner, maybe I should do a small breakfast (300 calories) a small lunch (800 calories) and then a 1000 calories for dinner.

I know how many calories I need to eat. It’s all about how I space them out without feeling hungry all the time.

I think it was in the first avengers movie that they talk about how the villains in the world were becoming bigger and stronger – as the super heros did that too.

In some ways, the strength of the super heros was attracting bigger and strong villains. Creating a vicious cycle that ultimately crescendoed in End Game.

When I read about obesity, I see something similar happen in the degenerate case.

It’s like you eat more, then your body adapts to that, and the hormones go out of whack. There was something along those lines. I forgot the premise now.

• Firstly, your ingredients. There are many variations but this is the baseline recipe. You need: a can of peeled plum tomatoes, two shallots, a few cloves of garlic, harissa paste, cumin, a lemon, and four eggs. This will make two servings.
• Before you start cooking, do your prep work. This only includes peeling and finely chopping the shallot and garlic. Simple! Now let’s cook.
• In a skillet or frying pan, over medium heat, add a good amount of olive oil. When hot, add in the shallot and cook for five minutes, until translucent and fragrant. Then, add the garlic and cook for a further two minutes. Stir these around every 30 seconds so they don’t burn.
• Once everything smells good, add in a large spoonful of harissa paste and mix together. Then, add roughly the same amount of cumin and mix. If it all gets too dry, add more olive oil.
• Once everything is mixed, add in the can of tomatoes and crush them, mixing everything together. Season with salt and pepper, taste, and adjust for seasoning (including spices) as required. Leave this to reduce for five minutes.
• Once thickened up, using a wooden spoon make some little holes in the tomato and, one by one, crack the eggs in. They will now cook in this liquid – it’s like poaching in water, only you’re cooking them in a tomato sauce instead. Don’t cover the pan or it’ll not thicken.
• After 10-15 minutes, the eggs should be a nice consistency where the white is cooked but the yolks are still runny. Slice a lemon in half and squeeze some fresh juice from one half over the top of your meal.
• You’re now ready to enjoy! Garnish with whatever leafy herb you’d like, and serve with some toasted sourdough!

4-7-8 breathing

Box breathing

Reviewing it from: video: Burnout?

• Fatigue, chronic stress,
• Allostatic Load
• Constantly adjusted to life’s pressure.
• You need to CLEAR the allostatic load.
• Impacts flow.

Three ways:

• Exertion and Recovery

RECOVERY

Recovery is NOT relaxation. It’s not the same thing.

Breakfast

Train to the first sign of fatigue, not the last

When you consider these standards, the volume that Alex was able to build to – ~100km swim weeks, with Every. Single. Stroke. perfect is remarkable. It’s one thing to do big volume, it’s another to do big volume with perfect control and technical perfection. But that was the standard. Anything else was unacceptable.

So, the goal is get miles at low intensity to go faster

Go to like Z1 / Z2

I tend to get sore easily, so I end up doing more Z1, but if you train already the hours you want to train, you can execute your workouts well, etc. – I would not think that you need to run slower. If you do want to run more, and are struggling to do so, then maybe running the easy runs even easier, can help (as it did for me)

Dude. This is it. It is becoming real.

Half marathon coming up too

https://old.reddit.com/r/firstmarathon/comments/1agzn2v/6_months_of_running_no_progress/?share_id=PkXuVk6WDJbNQBBl8Ibc8

This dude seems to have been too aggressive. I might be in the same boat.

I do think I might be over training.

This says to not do interval training

Drop the intervals, increase the mileage. IMO A good base for maintaining fitness is 25-30mpw. If you're much below that, you just don't have the aerobic base to support what you're trying to do.

My Z2 pace was a 13/min mile when I was running marathons and ultras. It's not a big deal to be slow. Go run easy for a long time and find a way to enjoy yourself. If you're just in this to be really fast and you don't have the patience for being new, you're just gonna be disappointed.




Maybe increase the mileage to break the plateau....

Forget interval training. Run in zone 2 during all of your runs. Slowly increase your weekly mileage (max. 10% per week). Do this for 3 months then report back.

Stress has ability to rob anybody from running progress. It is possible to get your blood/urine/saliva tested for cortisol levels.