I just wanted to pause and reflect on this. I have never before worked out during a vacation. I started doing it now! Running requires low activation energy. Strava helps me get credit. I love it all. Gamification.

I love running in new locations. Let’s go!

Im 90% done with my races for next year

I did a 4miler recently. It was hard.

It was hot. I hadn’t slept much. I wasn’t prepared.

Another thing was that I didn’t have my music. Man, that run is not fun without music. At least for now, I need to use music. It helps me keep pace, remain motivated.

Onwards and upwards!

I had dramatic weight loss. It is visible. I had visible weight loss. People commenting.

But I have been so busy with shit. Travel. Parents, etc. I want to get back to it.

And I know how to get back to it. High protein, run your miles, booyakashah.

• Tomatoes, eggplant
• Potatoes, pepper.
• Tobacco

I dunno?

Damn. He is 71 and he lost 200 pounds

• Quit Drinking!
• Personal Trainer
• Got more active, push more than normal
• Mediterranean Diet
• A LOT OF TIME

Always drinking beer. Fructose. Liquid bread.

Similar themes keep coming up man.

There is one. Oura shows me something.

Thats all i can say right now.

I am loosing weight

But Im not liking the lanky body I am getting.

I have no shoulders. Droopy chest. Hunched back. Weak arms.

I want to work on that too. In due time.

But let’s go beyond that — this is a good point to have when getting motivation . It’s so good to feel like this is true.

I had a month of low protein consumption. I felt lethargic. Mental ability low. Tired.

Yesterday, I ate seasoned chicken. And I kept eating it. And O M G it was amazing.

Protein is SUCH an important aspect of my diet. I cannot compromise on it.

Here are the symptoms of protein deficiency listed as single lines:

Muscle wasting
Edema (swelling)
Fatigue
Hair, skin, and nail problems
Weak immune system
Delayed growth and development
Swollen belly (in severe cases)
Increased risk of bone fractures


Protein impacts cognitive health by:

Supporting neurotransmitter production for mood, attention, and memory.
Contributing to the structure and function of brain cells and synapses.
Providing energy for the brain.
Offering neuroprotective effects against oxidative stress and inflammation.
Enhancing learning and memory processes.
Maintaining an adequate protein intake is important, but overall brain health requires a balanced diet with various nutrients.

Here is a summary of signs that the body may be craving protein:

Increased hunger and cravings for protein-rich foods.
Muscle weakness, fatigue, and slow recovery from physical activity.
Swelling or edema, particularly in the legs, feet, hands, or face.
Hair, skin, and nail problems, such as brittleness or dullness.
Delayed wound healing and slow recovery from injuries.
Weakened immune system and increased susceptibility to illnesses.
If you experience these signs, it's advisable to seek professional guidance from a healthcare provider or registered dietitian.

I am not a big Andrew Tate fan. I think he is an insecure idiot. But I do like his dedication to the work. His brother Tristan said that “no matter what, even in a hotel, his brother at 7am is in the gym, doing some activity”

So here I am in Santa Monica LA, on a short Juneteenth vacation – and I decided to go for a run on a Sunday before watching the Canadian GP.

I’ve never worked out on a vacation before. But damn, it felt good. I could make this part of my culture.

Inactivity makes me SICK.

I want to make “going for a run” a normal thing.

I have an entangled history with the Pittsburgh Steelers. I moved to the city when the revival happened with Ben. Specifically, went to that city, and in fact immigrated to this country, the year that Tomlin took over the reigns at the HISTORIC Pittsburgh Steelers organization.

I love the Steelers. I love their loyalty, dedication, history. The traditions and the adaptability. Most of my time in this country (and my fandom) was the Kevin Colbert era. And that was a great phase 1.

Now, we are in the Omar Khan era. But Mike Tomlin is still doing his thing.

I love this coach. I view him as my own coach sometimes. I will actually weep when he retires.

I came across a speech by him. Its a great way to get motivated.