some OKRs defined, and it’s time to see how I’m tracking!
I’ve actually been working out and experimenting with diet changes for about
6 weeks now. That said, I have a lot to figure out still.
Time for a first check-in post!
Starting with my OKRs, I feel I’ve started strong.
(7/10) Objective: Reshape my body
- Weight loss
- I’ve lost right at 20lbs through diet and exercise, since the beginning of July.
- Walking highlights
28 miles this past week
> 8 miles in one day
- My legs have been aching and building up more from the frequency of my longer walks.
- I’ve stuck with a low carb, whole foods, diet for the past month with 3 small exceptions. Each of those exceptions caused me to have terrible stomach aches…so really great motivation for eating healthier!
- I completed a 24 hour water-only fast. I was able to handle this much more easily than I expected to be able to.
- I’m focusing on adding protein to help my recovery effort. This also helps me stay full and away from snacking.
(8/10) Objective: Understand my body and health issues.
- Podcasts I’m listening to
- My friend Patrick recommended some incredibly helpful podcasts that I’ve listened to over and over again on my longer walks.
- NASHNET - NAFLD/NASH Education series
- My friend Bijan recommended Huberman Lab.
- I haven’t listened to this yet but Bijan’s recommendations are always spot on, so I’m really looking forward to it.
- Books I’m reading
- The Liver Cure by Dr. Russell L. Blaylock
- Our biology continues to amaze me as I learn more about how we’re put together. This book has so far made it very easy to understand how the liver works and what it is capable of.
- Can’t Hurt Me by David Goggins
- This is a great motivational book. Each chapter ends with an exercise to help personalize the material and make progress on your challenges.
(6/10) Objective: Implement sustainable lifestyle changes
- I’ve been leaning really heavily on walking throughout the day. This has helped me get started, but going forward I need to shift more heavily into an active morning routine. So far my mornings have been somewhat lax.
- We’ve found more restaurants with healthy options. I have found filling salads that I actually like at Jason’s Deli, McAlister’s Deli. At most steak houses, I’ve been able to find a great salad or a large baked or grilled chicken option.
- I’ve always been a picky eater, but I’m starting to explore different vegetables and surprising myself from time to time.
- Circuit Training
- I still haven’t been to the gym yet. It’s hot in Texas though, so that will happen any day now.
- 20 miles per week walking/running
- cook 5 healthy meals
- we’ve eaten out more than I care to admit, but we have kept it low carb and whole foods based.
- blog post per week
- discipline of morning/evening routine
- still a little rocky, but getting better.
- Losing an hour to a timezone change (Eastern -> Central) didn’t help things.
- We are getting up early consistently though!
- 8 hours of sleep
- This is getting better, but it’s not quite consistent enough.
- I’ve never done well taking meds regularly.
- I switched from a 3-a-day to a 2-a-day metformin, so that’s making it much easier!
- Travel day stress
- Our travel this past weekend was incredibly stressful.
- That caused some sleep issues, and my glucose levels were not as stable.
- I did manage to stay on top of a healthy diet though!
- We also got a quick walk in while stopped at a rest area! This is a first for our travel days.
- Blood labs round 3
- I had more blood drawn for some labs prior to my 1st hepotologist appointment next week.
- I’m really looking forward to seeing the comparison of these numbers to previous blood labs from a month ago, given all the effort I’ve put into diet and exercise.
- Getting back home
- We’re completing our final travel days for this extended (6 months?!) road trip, this weekend.
- We’ll be North of San Antonio and South of Austin, in a smaller town called New Braunfels. We’re looking forward to being around friends and family again!
Last weeks priorities:
< 2 CGM spikes per day
- I did it! This was mostly diet, but a few times I did lean on some exercise after a meal with some carbs.
- This first week has been incredibly informative. I’ve learned to expect a spike after a fast, pretty much no matter what I eat. And also that I can leverage some exercise after a bigger meal to stay on top of spikes.
- P1: cover 20 miles of walking
- This was my first week actually keeping track of all the walking I’ve done. It’s great to know that I’m hitting this baseline.
- P1: blog post: 1st check-in
- P1: blog post: OKR Grid
- P2: 1 day water fast
- I’ve completed 2 of these: one last week and the other this week.
- This seems to be easier to do than I remember attempts from the past. I’m sure the diet is helping on this front.
- P2: find some podcasts
- Thanks to awesome friends, I have some really great material to get started with.