Mission Lean Update

My oldest doesn't like ChatGPT. I guess there are so many other AI tools to use. I have tried others and have gone right back to Ms. Chat.

I have been using it for general idea generation. Then, I decided to load up my Fitbit and Cronometer data for my Mission Lean objectives. The results were very interesting! (click on the images for these items)

Ms. Chat saw that my weight and body fat was rising and falling together. This meant the following:

• water and glycogen shifts

• stress/glycogen modulation/adjustment

• inflammation from training

Here's the short list of adjustments that I needed to make:

1. My sleep needed improvement. I already knew this! Either my dogs or husband wake me up at odd times. Right now, it's about 4:15am. The coincides with the time change and really hasn't recalibrated. I foresee that I just need to suffer until we "spring ahead". It's OK! My body is shutting down around 8pm anyway. My goal is to shut the phone off and calm my mind down for a more restful solid 7 hours of sleep.

   
   

2. I have to keep the sneaky carbs in check. I transport teen boys to their swim practice, so I have some snacks for them as we travel. Well, these snacks are pretty yummy! Self control is key!!! Dirty (filthy) chai lattes must stay contained to weight training days (almond/soy/regular milk only...no oat milk). My body can use dem carbs then...NOT on cardio days. Overall, sneaky carb splurges of the sweat kind can still be had - just strategically!

Here's where it got interesting:

3. I needed to include a pinch of sea salt or electrolytes early in the day. I am learning that structured water can be absorbed by the body. This includes anything added to plain water: lemon, lime, sea salt, cucumber, mint, etc. Coconut water and watermelon or celery juice are other examples of high hydration options. So...I added electrolytes to my AM water bottle and drink it during my workout.

   
   

4. When having carbs, I need to avoid them during breakfast. Keep protein/vegetables OR my favorite berry bowl combination. Have the carbs during lunch only!

   
   

5. I can have coffee daily, but AFTER breakfast by 10-11am. Make it black with a splash of cream (or an approved alternative milk).

   
   

6. Reduce my workout efforts. Weight training was taken down to 3 days with a focus on lower body (large muscles). Cardio was reduced to 1 or 2 days. Every day I can walk but a lower step goal is ideal (7-9K).

The more restricted recommendations was only for 2 weeks. This was to allow my body and mind reset physiologically. The objective is to release water, lower cortisol, and restore fat-loss signaling WITHOUT fat gain.

Today, will be the start of week 2. The sneaky carbs have been hard. So, I have cheated here and there with a few Pringles, pretzels, and tortilla chips (think salt...back to ELECTROLYTES). BUT...I am seeing a downward trend in my body measurements already. My wrist and knee pain has improved.

I call it a win so far! I can't wait to see how my body adapts during week 2!