They say “listen to your body”.

But the body is lying and trying to hold on!

https://www.latimes.com/science/sciencenow/la-sci-sn-weight-loss-hunger-20180202-story.html

Gloomy outcome

Losing weight does not destroy fat cells, but rather reduces their size. Fat cells, also known as adipocytes, store triglycerides (fats) which can be broken down for energy when needed. When you lose weight through diet, exercise, or other means, what essentially happens is that the fat cells shrink as they release their stored triglycerides to be used as energy. The number of fat cells in the body tends to remain constant in adulthood; significant changes in fat cell numbers are more likely to occur during childhood and adolescence.

Getting fat can both grow existing fat cells (hypertrophy) and create new fat cells (hyperplasia). Initially, when the body stores more fat, the existing fat cells expand in size. However, there's a limit to how much a single fat cell can store. Once these cells reach their storage capacity, the body can start to create new fat cells to accommodate the excess energy.

But let’s see, right?

This will be a multi year ordeal.

You are feeling hungry? Fine. It’s not starvation though. Get the edge off by drinking zero cal stuff, or low cal stuff. You are on a diet, right? On a cut. So, use that.

Your desire to eat food will be a problem. You need to be extra cautious about it, like a drug.

I feel amazing and secure when I can hear my own inner monologue. When I am in my own world and it seems like the world around me is fake. I am in that state now. And I love it.

There is a lot of stuff going on in my life. The stress has been ridiculous. You know if you know. But my mind is clear and in acceptance of everything. This is the core philosophy that I abide by.

You dont need to please anyone, make them feel good. Stay in your own mind and think about your body, your brain, your impact. Your plans. Other things are rarely relevant except for core family.

It really helps me remain centered. Just being in my own mind. I can hear my own thoughts.

https://old.reddit.com/r/RunNYC/comments/14sfa4r/first_time_marathon_runner_training

• Have a weekly long run
• Speed workout
• Recovery run / Easy run

Be careful about overtraining

You need to get the body to be able to run for 6 hours continuously. Its a challenge.

Ironic that I haven’t lost any weight but I feel malnourished.

The blood tests show low iron.

Food is probably one of the most important things I need to figure out here.

There are some foods from Potassium and Magnesium list.

Tentative Grocery List

Proteins

• Chicken breast (lean, high in protein, good source of potassium)
• Salmon (rich in potassium and magnesium, high in protein)
• Eggs (high in protein, contains iron)
• Lentils (high in protein, magnesium, iron, and potassium)
• Greek yogurt (low-fat, high in protein, good source of potassium)

Vegetables

• Spinach (high in magnesium, potassium, and iron)
• Swiss chard (high in magnesium, potassium, and iron)
• Kale (high in magnesium, potassium, and iron)
• Sweet potatoes (good source of magnesium and potassium)
• Avocados (rich in potassium, low in sodium)
• Broccoli (good source of magnesium and potassium)
• Bell peppers (vitamin C to enhance iron absorption, low in sodium)

Fruits

• Bananas (high in potassium)
• Oranges (good source of potassium, vitamin C for iron absorption)
• Dried apricots (rich in iron and potassium)

Grains

• Quinoa (high in magnesium, iron, and protein)
• Brown rice (moderate in carbs, some magnesium)
• Whole grain bread (for moderate carb intake, some brands are high in magnesium)

Nuts and Seeds

• Almonds (high in magnesium and protein)
• Pumpkin seeds (high in magnesium and iron)
• Chia seeds (high in magnesium and iron)

Others

• Olive oil (healthy fats, low in sodium)
• Tahini (rich in magnesium and iron)
• Lemon (for flavor and vitamin C to enhance iron absorption)
• Fresh herbs and spices (for flavor without adding sodium)

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Nutrition for running according to ChatGPT

Proteins (Lean and High-Quality)

• Chicken breast: Low in fat, high in protein.
• Turkey: Lean protein source, low in calories.
• Salmon: Rich in omega-3 fatty acids, good for heart health.
• Eggs: High-quality protein, contains all essential amino acids.
• Greek yogurt: High in protein, supports gut health.
• Cottage cheese: High in protein, calcium for bone health.
• Tofu or tempeh: Plant-based proteins, versatile in cooking.

Carbohydrates (Complex and Fiber-Rich)

• Sweet potatoes: Rich in vitamins, minerals, and fiber.
• Quinoa: High in protein, gluten-free, and a good source of carbs.
• Brown rice: Whole grain, good source of energy.
• Oats: High in fiber, especially beta-glucan, which helps in feeling full.
• Whole grain pasta or bread: More nutrients and fiber than refined versions.
• Berries (strawberries, blueberries): Low in calories, high in antioxidants.
• Apples and bananas: Quick source of energy, fiber-rich.

Vegetables (Variety for Nutrients)

• Leafy greens (spinach, kale, arugula): High in vitamins A, C, K, and minerals like iron and calcium.
• Broccoli: Rich in fiber, vitamins C and K, and other nutrients.
• Carrots: Good source of beta-carotene, fiber.
• Beets: Can improve oxygen use and stamina.
• Bell peppers: High in vitamin C and antioxidants.

Healthy Fats

• Avocados: Rich in monounsaturated fats, potassium.
• Nuts and seeds (almonds, chia seeds, flaxseeds): Healthy fats, protein, and fiber.
• Olive oil: Heart-healthy monounsaturated fats.

Hydration and Electrolytes

• Water: Essential for hydration.
• Coconut water: Natural source of electrolytes, good for post-run hydration.
• Green tea: Can help with fat oxidation.

Snacks and Others

• Hummus: Healthy snack, good with vegetables.
• Dark chocolate (70% or higher): For a treat, rich in antioxidants.
• Herbs and spices (turmeric, ginger): Anti-inflammatory properties, adds flavor without calories.

It seems to be all about nutrition. Potassium seems to be a possible issue. Maybe magnesium too.

Both

Food Item	Serving Size	Potassium %DV	Magnesium %DV	Carbohydrate Content (g)
White Beans	1 cup cooked (179g)	73.4%	33.5%	107.9
Spinach (cooked)	1 cup (180g)	29.5%	39.3%	6.48
Avocado	1 whole (200g)	28.5%	15%	17.0
Lentils (cooked)	1 cup (198g)	21.5%	18%	40
Dried Apricots	1/2 cup (65g)	22.2%	8%	40.95
Swiss Chard (cooked)	1 cup (175g)	–	37.5%	7.2
Pumpkin Seeds	1 ounce (28.35g)	–	39%	5
Chia Seeds	1 ounce (28.35g)	–	24%	12
Almonds	1 ounce (28.35g)	–	19%	6
Cashews	1 ounce (28.35g)	–	21%	9
Black Beans	1 cup cooked (172g)	–	30%	41
Quinoa (cooked)	1 cup (185g)	–	30%	39
Dark Chocolate (70-85% cacao)	1 ounce (28.35g)	–	16%	13
Soybeans (cooked)	1 cup (180g)	–	22%	10
Whole Wheat Bread	2 slices (56g)	–	12%	24
Yogurt, plain, low-fat	1 cup (245g)	–	11%	17.25
Potato, with skin	1 medium (173g)	21.4%	–	30.3
Sweet Potato	1 medium (130g)	12.9%	–	26.13
Banana	1 medium (118g)	12.4%	–	26.95
Salmon	3 oz (85g)	10.4%	–	0.0 (negligible)
Acorn Squash	1 cup cubed (205g)	20.9%	–	23.99
Beet Greens	1 cup cooked (144g)	38.5%	–	8.4
Coconut Water	1 cup (240g)	17.6%	–	15.0
Tofu	1/4 block (81g)	–	9%	2
Sweet Potatoes, canned	1 cup (255g)	15.5%	–	58.1

Potassium

Rank	Food Item	Serving Size	Potassium Content (mg)	%DV for 3,400 mg Daily Intake	Carbohydrate Content (g)
1	White Beans	1 cup cooked (179g)	2,496	73.4%	107.9
2	Spinach	1 cup cooked (180g)	1,004	29.5%	6.48
3	Avocado	1 whole (200g)	970	28.5%	17.0
4	Acorn Squash	1 cup cubed (205g)	711.85	20.9%	23.99
5	Lentils	1 cup cooked (198g)	731.22	21.5%	39.8
6	Potato, with skin	1 medium (173g)	728.7	21.4%	30.3
7	Dried Apricots	1/2 cup (65g)	755	22.2%	40.95
8	Sweet Potato	1 medium (130g)	438.1	12.9%	26.13
9	Banana	1 medium (118g)	422.44	12.4%	26.95
10	Salmon	3 oz (85g)	351.9	10.4%	0.0 (negligible)
11	Swiss Chard	1 cup cooked (175g)	961	28.3%	7.2
12	Beet Greens	1 cup cooked (144g)	1,309	38.5%	8.4
13	Yogurt, plain, low-fat	1 cup (245g)	579	17.0%	17.25
14	Sweet Potatoes, canned	1 cup (255g)	528	15.5%	58.1
15	Coconut Water	1 cup (240g)	600	17.6%	15.0

Magnesium

Rank	Food Item	Serving Size	Magnesium Content (mg)	%DV for 400 mg Daily Intake	Carbohydrate Content (g)
1	Pumpkin Seeds	1 ounce (28.35g)	156	39%	5
2	Chia Seeds	1 ounce (28.35g)	95	24%	12
3	Almonds	1 ounce (28.35g)	76	19%	6
4	Spinach (cooked)	1 cup (180g)	157	39%	6.48
5	Cashews	1 ounce (28.35g)	83	21%	9
6	Black Beans	1 cup cooked (172g)	120	30%	41
7	Quinoa (cooked)	1 cup (185g)	118	30%	39
8	Swiss Chard (cooked)	1 cup (175g)	150	38%	7.2
9	Dark Chocolate (70-85% cacao)	1 ounce (28.35g)	64	16%	13
10	Avocado	1 whole (200g)	58	15%	17
11	Soybeans (cooked)	1 cup (180g)	86	22%	10
12	Lentils (cooked)	1 cup (198g)	71	18%	40
13	Tofu	1/4 block (81g)	37	9%	2
14	Whole Wheat Bread	2 slices (56g)	46	12%	24
15	Yogurt, plain, low-fat	1 cup (245g)	42	11%	17.25

Movement is medicine

Running is curing my heart issues dude. Holy shit. This is so good.

Keep moving brother. For ever.

Modern diseases

Blood sugar and cardiac. Those are the two.

Like, seriously. This is great!

Regular running is really making it better. I am flirting with 13:00 min / mile.

Keep the mileage going

I am about 10 miles a week. I have to eventually get to about 1 central park loop 4 days a week or something.

I am under a lot of stress. My BP is high – probably due to it. I wonder if it is also due to malnutrition? Maybe not getting the right vitamins / minerals?

I have been trying out potassium and magnesium supplements. But I am also being monitored by a doctor. Let’s see how it goes.

Just got my blood test done too. Some interesting highlights:

• Cholesterol has dropped by 20%. That’s fucking amazing. Running is healing me.
• A1c is constant but in pre diabetic range. Not great.
• Weight is constant. Not great.
• Some weird stuff going on with iron. I might be deficient. I wonder if that’s from the running?

Okay, let’s see how things go.

How many times have I said no booze?

How many times have I started, and then taken a break?

How many times have I fallen off of the wagon?

How many coaches have I talked to?

This time it has to be different.

Because when I gave running a shot for that one extra time, it fucking stuck. Why? Accountability, feed back loop and generally feeling good.