Health & Wellness

Physical

🟢 - Strength Training: 3x/week
🟢 - Cardio Zone 2 Training: 3x/week, 1 hr on Peloton
🟡 - Cardio VO2 Max Training: 1x/week on Peloton: 4 mins hard, 4 mins off, repeat 3 times [🟢 = repeat 4-6 times, 1-2x/week]

Recovery

🟢 - Chiropractor: 20-30 min adjustment every 3 weeks or as needed
🟡 - Cold Plunging: 5x/week in bathtub for 2.5-3mins @8-10°C [🟢 = 1-4°C, Othership 1x/week]
🟡 - Stretching: 5x/week for 20 mins. [🟢 = FST or StretchLab 1x/week]
🟡 - Massage: 1x/6 weeks 90 min deep tissue massage [🟢 = 1x/3 weeks]
🟡 - Sauna: 2x/week wet sauna for 20 mins [🟢 = 4x30mins 1x/week]
🔴 - Acupuncture: Can potentially help with glute/back injury
🔴 - Mobility/Yoga: Open up hips, build more flexibility. Add in 1x/week to start

Mental & Emotional

🟡 - Journal: 5x/week in notebook or Notion [🟢 = daily, morning pages, 4-day protocol]
🟡 - Meditation: 10-15 mins via Waking Up, 5x/week [🟢 = 5x/week for 30-45 mins]
🟡 - Therapy: 1x every 2 weeks [🟢 = weekly]

Food

Currently on an elimination diet via naturopath recommendation: Egg-free, Dairy-Free, Gluten Free. 3 months = Nov 6 2023 - Feb 5, 2024

🟢 - Supplements: AG1, Vitamin D + K2 (AG1), Theracurmin, LMNT, Creatine, Magnesium, Immunity Shots [add Glucosamine chondroitin?]
🟢 - Caffeine: Black Coffee (90 mins after wake), Green tea (mid-day if needed)
🟢 - Naturopath Remedies: Adrenplus (cortisol low in morning), GI Revive (fix permeable gut lining)
🟡 - Protein Supplements: 120g/day, Pea Protein, UCan, Collagen, Hydrolized Beef (temporarily while on elimination diet), Lupine Seed, Hemp Protein [🟢 = 1g per 1lb of body weight, add back whey protein]
🟡 - Diet: Pescatarian, Vegetables, Low Carb [🟢 = wild caught fish only, add back nuts and eggs]
🟡 - Superfoods: Chia seeds, Flax seeds, Hemp seeds, Cacao powder [🟢 = add nutritional yeast, maca, brocolli sprouts, sprouted graints, basil seeds, pumpkin seeds, sunflower seeds, kimchi?]

Other

🟡 - Sleep: 6-7hrs/day, sleep mask, noise machine, pillow under/between knees, alarm clock, ergonomic pillow, no screen 1 hr before bed, read for 15-30 mins before bed, no phone by bedside, 10-11pm bedtime, MWF - wake up at 5/5:15am, other days around 6:30am/7am [🟢 = EightSleep, 7-8hrs/day, consistent bedtime and wake up, no screen 2 hrs before bed, get sunlight right after waking up]
🟡 - Sports: Playing golf in simulator 1x/week [🟢 = golf 2x/week, add team sport like volleyball, add squash?]
🟡 - Social: Family almost every week, friends in person ~2 weeks, active group chats, spontaneous phone calls, Marco Polo [🟢 = more in person hangouts with other men]
🟡 - Stability: through working out only, nothing deliberate [🟢 = research and add more stability focused movements]
🟢 - Alcohol: Average of 0-2 glasses of red wine per week

Data

January 2024 (36 yrs old)

🟢 - Weight: 144 lbs morning
🟡 - Body Fat: 14.8% (DEXA Scan)
⚪ - Resting Metabolic Rate (RMR): 1526 cal/day
🟢 - Relative Skeletal Muscle Index (RSMI): 9.65 kg/m^2
🟡 - A/G Ratio: 1.27 (🟢 = < 1)
🟡 - VO2 Max: 49.1, top 75th percentile [🟢 = top 95th percentile]
🟢 - Resting Heart Rate: 60 BPM
🟢 - MAPS: 70
🟢 - HDL Cholesterol: 1.81 mmol/L
🟢 - LDL Cholesterol: 2.36 mmol/L
🟢 - Triglycerides: 0.56 mmol/L
🟢 - Apolipoprotein A1: 1.67g/L
🟢 - Apolipoprotein B: 0.82g/L
🟢 - Lipoprotein A (Lpa): 45 nmol/L
🟢 - Insulin, Baseline: 22pmol/L
🟢 - Testosterone, Free: 416 pmol/L
🟢 - Vitamin B12: 666 pmol/L
🟡 - Ferritin: 58 ug/L [🟢 = 80+]
🟡 - Vitamin D: 85 nmol/L [🟢 = 150]
🔴 - Cortisol, Morning: 289 nmol/L (🟢 = 380 - 450)
🟢 - Alzheimer’s Gene: 0 variants in APOE gene
🟡 - CN Tower Climb: 20:37 [🟢 = <15]

Future Items