I started C to 5k five years ago! I did it for like 1 week and gave up.

This is amazing and motivational.

It’s an example of something I started years ago and failed, but then restarted it (this year) with a better mindset and it is sticking. This makes me optimistic.

What is different this time?

• I didn’t overthink it this time
• I left enough time for failure, focussed more on consistency
• I gamified it using Strava
• And I had a friend who kept pushing me.
• Had a blog (this one), which kept me focussed

okay, this is great.

Next up — weight loss. We will restart it and it will stick this time.

Something amazing just happened. It’s time to get super serious.

I was getting drunk, wallowing in depression for some reason. Sitting at the bar alone, eating junk food. Demotivated to run, demotivated for work. Life just being so stressful.

Then something amazing arrived in my inbox:

Holy shit bro. I am SO FUCKING PSYCHED.

This has energized me. It has refocused me. Nothing else matters. This is a sign from above.

LETS GO HAVE FUN RUNNING!!!!!

• Konjac noodles, rice
• Sugar free sauces
• Konjac rice with peas and momfuku chili oil and protein
• Low carb tortilla, turkey pepperonni, tomato basil and oregano, mozzarella cheese (maybe better to get real slice of pizza)
• Coffee staple
• Diet coke
• Yerba Mate
• High hydration fruits
• White meats and fish. High protein stuff. Really helps to fill me up.
• Dry fruit, but apricots maybe. Be careful. High in calorie
• Nuts, but be careful. High in calories.
• Cheese, cheddar. But high in calories.
• Popcorn skinny

Running 7 to 14 miles a week has positive impact on the ldl numbers

Another paper says 7 to 10 miles.

https://pubmed.ncbi.nlm.nih.gov/10593643/

https://pubmed.ncbi.nlm.nih.gov/7848025/

I have dieted before. I have lost weight before. Its easy to loose like 10 pounds.

But it doesnt stick. My body fights me. The body doesn’t get used to loosing of weight.

mechanically, I think it is because of glucose and insulin resistance. I think the key is to have a long, sustained period if insulin sensitivity.

Also dude, this is it man. You are mid 30s. It will just get harder to loose weight, become cardiovascularly fit and strong. So, use this time well. Focus on building the next segment. The next 35 years.

sdf

You have to collapse the ldl?

Low carb and niacin medication

oral glucose test.

2024 is the year. Its the most important year in my life because its the year of my health.

Nutrition is critical to this journey. You just have to eat less and eat good quality nutritious food. Give the body time to recover and use it’s own resource to power you. You have eaten everything you want to eat. Unhealthy food is not that interesting anymore. Alcohol is not that interesting anymore. A slim body that can run for miles is way more interesting. It’s something you will do for 50 years.

So, focus on the nutrition and running aspect. Nothing else matters for a year. A calm mind that is clear in it’s focus. I have that. This is a solemn effort.

If you have high glucose or low insulin sensitivity, you won’t actually loose weight. Basically a poor man’s semaglutide.

How do you do it?

• Eat less. Long fasts
• Running!
• Sleeping!
• Consistency

tldr:

• extend the streak of 1900 calories of fresh food.
• Diet is EVERYTHING
• 12 miles a week is a tool. Jay Pharoah.
• Fasting is a tool when done for longer and longer periods. Michelson did IF.
• See how far you can stretch your body with depravation
• Lower your a1c naturally so that you can actually loose the weight

It is actually possible to loose weight, contrary to what has been happening with me. Many people, who seem calm and a bit dumb, end up losing weight. I, on the other hand, try to outthink my shit. My mind is too active. Fuck. Maybe thats one of the issues. My active mind keeps trying to hold on to weight.

Turtle – Jerry Ferrerra

https://people.com/health/entourage-how-jerry-ferrara-aka-turtle-lost-weight/

He lost 40 pounds in 10 months. A whole lifestyle change. Quitting smoking and annual physical. Critically, it was generally diet based. He struggled initially, but then just stuck with it:

“A friend’s wife, who is a nutritionist, drew up a simple diet. I followed it for three days, then had a meltdown and almost gave up,” Ferrara revealed. “I started again and then had a 20-day streak. Then I gave up again. I got another 20 days and this time it stuck.”

Makes sense!

some other motivations

Russel Okung did a 40 day water fast and lost 100 pounds. Fasting is a useful tool. It helps the mind too.

Phil Mickelson “I stopped eating food, that was a big help”. He did intermittent fasting.

Jay Pharoah about 8 miles of running a week, and controlling the diet.