A place to talk about fitness and health on Farcaster.

Fitness

I started 2022 weighing 248 pounds, prediabetic, with awful health problems overall.

Today I'm 210, losing weight a lot faster than in the past, and my bloodwork is almost fully normal. I've got quite a bit to go, but we're trending in the right direction.

Here's five things that worked for me:

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tinkering @ monolithic.wtf; prev eng @ uber; fellow @ beondeck; cto @ failed startup

2. Time-restricted fasting and one meal a day. I only eat once a day, and I always leave at least 20 hours between meals. 

3. No snacking, no ultra-processed foods, no sugary drinks. Iced water is my go-to. Things like chips and candy are fine every couple months but never bought in bulk to avoid temptation.

4. Cheat days are OK as long as I stick to my schedule and eat only once. A Costco run is a great excuse to have a chicken bake and slice of pizza. 

5. Protein. Lots of it. My post-workout protein breaks my fast and is about 85g of my daily intake.

The most important takeaway is that this is a process that you iterate on over time.

You find the things that work for you and don't, and you adjust your personal routine to account for it.

For example, wearing a CGM for a couple weeks taught me which carbs affected my body the worse (spoiler: it's bread).

Don't be afraid to get bloodwork done multiple times a year to gauge where you are relative to your goals.

Without your health, you would be nowhere. Treat it as your p0 (that's corpo dev talk for "top priority").

1. Moderate exercise five days a week. I warm up, stretch, run a mile and a half, and then lift for half an hour. I alterante days between upper body + core and glute + legs. If your faucet isn't on, you're not working hard enough. This means not taking breaks between sets to browse the phone.

Great example. You hit all of the essentials. Highlights the reversibility of prediabetes. 
Congratulations.