1. Sleep: Foundational to EVERYTHING. My Öura ring tracks it wonderfully, and i have a few goals for improvement. Before the end of the year, I was trying Natural Calm & Melatonin gummies, which seemed to help with sleep latency (the time to fall asleep). I am going to be setting more consistent bed times / awake times, which along with morning walks should help "set" & regulate my brain's circadian rhythm. A new sleep mask & earplugs should help reduce the number of times I wake up, and my overall goal is to increase my Deep Sleep, and the over/under on time in bed / time asleep. A few simple "guidelines" will remain in place, including minimizing screen time / eating / exercise within two hours of bedtime. No coffee after 12pm, iced tea in the afternoon, and only water after 5pm. More water = more better. I love the metrics on this, and it'll be fun to monitor and tweak as we go.
2. Blood Sugar: The body's fuel gauge doesn't lie! I really want to lean-in on Marty Kendall's teachings, including the Macro & Micro Masterclasses to help manage & minimize cravings. REALLY interesting work draws som very tight correlation between waking Blood Sugar and weight numbers, and I want to drill this shit down HARD.
3. PE Ratio: The 1:1 protein to energy ration is SUPER powerful, and i want to incorporate this with a renewed focus on whole, single-ingredient foods. Not necessarily "paleo" or low-carb, or anything … just "real food", in the proper ratio, with roughly 190g pf protein and an 1800 calorie cap each day. This should drive satiety, AND muscle growth.
4. Activity: I'm loving the Rucking, missing my pool workouts, but looking to pick up a few Crossfit times a month. I'd "like" to find another home workout or calesthenic type thing that govves with me, but I'm hitting a motivation-wall. Need to just get over it. I want to continue the Never Skipping Monday / hard Things on Friday routine, and the 10,000 steps a day needs to become base-level table-stakes. Going early or even first thing seems to work best, as the days always get crazy & it becomes tough to work it into smaller & smaller schedule holes.
5. Weight: If the rest of this works, the weight should continue to take care of itself. Watching it, and then tweaking things as needed to continue is kinda what I do, and while it took me a LONG time to get to this point, it feels GREAT to have figured out my matrix of success.
Goal: Meeting the old Marine Corps height / weight standards (190lbs for me), with the minimum PFT of 3 pull-ups, 80 sit-ups, and a 3 mile run under 30 minutes
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