• Deadlift
• Squat
• Benchpress
• Hanging leg raise
• Incline dumbell chest
• Dumbell shoulder press
• Lying hamstring curl
• Seated calf raise
• Overhead rope triceps extension
• Close grip pullups

Hey man. Hows it going?

It’s been a while I think. That’s fine. Here is an update for posterity.

I have continued running. I am doing better than last year. But my weight is not dropping. And I feel pretty worried about running the New York Marathon.

Now, I will absolutely run the New York marathon. There is no question about that.

So, working backwards, lets try to be better.

Mitochondria and capillary development is a function of time spent running. Not speed!

The benefits are neuroprotective, anxiety, pain.

20 mg per day is usually good?

Suppresses appetite.

Fat mobilization

Reduces risk of diabetes

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