I have written so many posts on this topic. Just a reminder that I do remember that being sober feels awesome.

I fucking hate the feeling of booze now.

The mental clarity is awesome.

RHR is so correlated with BOOZE. Fuck that shit.

I know you are frustrated by the lack of significant progress over the last few months. Look at the broader picture – you have made a lot of progress in general! Let the wins fuel you.

You had to deal with so many things. Work stress. Running in the summer. Ridiculous amounts of travel and family visiting. Sleeping on the floor.

I was taken aback. That’s okay.

I need to channel everything about this new identity I have sculpted, and the victories I have had, to continue to propel myself forward. Regardless of whats going on, its not that hard to just wear your shoes and go for a walk / run. It’s not a big deal.

Regularly going out does rev up the engine. It takes days to rev it up.

But once it revs up, it feels AWESOME. Ive seen it and felt it.

Think in terms of days and weeks instead of hours and days. Revving up the engine takes days. Eliminating glycogen takes days not hours. Diet reset takes weeks.

Revving up the engine is the same as being on the wagon.

You can’t be greedy in achieving your ultimate goal. This is going to be hard to think about. But, the good thing is that the intermediate state / goals can be quantified.

To run fast, I will need to lose weight. So, I need to be patient. I have to believe this.

I need to suck up the ego and continue to run the times that I am running right now.

But, I need to do more running at the slower pace to help with the weight loss.

Additionally, I have to look at the food portions.

This is going to be an interesting one to work on.

Good luck .

• Domino habit
• Tail event
• To achieve domino habit, figure out backwards what kinds of things you need to do.
• Set alarms to remind you of the TEMPORAL LANDMARK of the day
• Temporal Landmarks are hinges, and your alarms reduce cognitive load.

Interesting idea?

Consistency vs. not consistency

“If I wake up at 5:30am, and then I get into work, IMMEDIATELY the whoel day helped”

Interesting! Domino

This is similar to my idea of TAIL EVENTS.

This is a great point. It is also similar to the “quickly clear the mind” thing.

TEMPORAL LANDMARKS in your life and also in your DAY

https://pubsonline.informs.org/doi/epdf/10.1287/mnsc.2014.1901

WORK BACKWARDS from your DOMINO HABIT

• I want to know what i need to do
• And also, I want to know the tail events.

Creatine keeps coming up. Sasson talked about it. Attia too.

Seems to help ?

Helps build muscle? Creatine hyper responder

I keep thinking about joining a gym.

I think I need to think about some amount of simple resistance training so that I can keep / preserve some muscle.

Just a note for myself.

My dad had his second heart surgery a year ago in the summer. Around that time I came across this: https://morbidlyobesetomarathonrunner.com/

That blog was my trigger.

Morbidly Obese to MARATHON Runner

No bull shit. Just bullet points.

1. It’s not too late to start. Just because most of your life was spent overweight, obese, or even morbidly obese, doesn’t mean it has to end that way. Your life is now.

2. As your fat goes away you will feel hard things below your chest – they are supposed to be there. They are called ribs.

3. You are going to relapse. You will eat some bad food. Maybe even a lot of it. Don’t beat yourself up and don’t give up. Get back on the treadmill and do an EXTRA few miles. Now you are even for the day. It’s like the sin never happened. The extra exercise is like confession, except for the body.

4. When you sleep on your side, your knees will hurt because it’s bone on bone not fat on fat. It hurts a bit at first. Deal with it.

5. The most miserable thing to do at the start of the diet is to exercise. As you go on and are successful, the most miserable thing to do is to skip a night of exercise.

6. An hour at Planet Fitness is better than an hour at Planet Wings.

7. You can have TWO bowls of Cheerios with Almond or skim milk, and an apple, and you’ve still had LESS calories and fats than just one bagel.

8. There are people who can’t run. Be grateful you can. Think of what those who can’t, would give to be able to do it, just once.

9. You really don’t miss soda.

10. Low fat Greek yogurt – blueberry or cherry or vanilla is much better than a bagel for breakfast. South beach diet bars are delicious substitutes for candy.

11. When you make hotel reservations you look to see if they have a fitness center first. Yes, even before checking the free breakfast buffet . . . It’s a good thing.

12. When you can coach your kid’s team instead of eating a bagel on the sidelines, it’s worth it.

13. You can have more fun with your spouse. Lots more fun. Get your head out of the gutter, I didn’t mean it that way. Ok. Maybe I did.

14. Your family will have to sacrifice as part of your diet. They will lose you to a treadmill or gym but ultimately gain much more of you back, even though there is less of you. But they are sacrificing too.

15. Get the bread off the table. It is your enemy. No bagels. No butter. Fight the carbs.

16. Almost everything else in moderation. Yes, including pizza.

17. You don’t miss sugar with your coffee if you add some sugar free flavoring.

18. That thing with the belt that goes at a certain speed with rails on the side is actually not a place to hang clothes on. It’s a treadmill. Use it.

19. You can watch The Biggest Loser without embarrassment.

20. Your blood sugar score is not to be feared.

21. Your life insurance costs drop. A lot.

22. You will probably live longer, but even if not, you will live better.

23. After you start losing weight, particularly if you lose a lot, some people you only see once in a while won’t recognize you. Some of my wife’s family I see just once a year thought she remarried. Some were even happy about that.

24. After the pounds start to drop off, you might be annoyed that you didn’t start earlier. Not meaning to annoy you, people will ask you “now don’t you wish you did this years ago”. Don’t be annoyed. You weren’t ready to start yet. Whatever got you started, at whatever point in life you did, be happy. YOU started. Congratulations.

After I finish my marathon, I am going to email him.

One issue is peer pressure. I actually have a good handle on it now but I still gotta be diligent.

The other issue is obligations from others on me that takes my time and mind energy. Work, family, etc. For this one, I need to say no tactically.