5 pull-ups with black band

25——-27 bar——-25 (x5)

10+25——-27 bar——-25+10 (x5)

2 pull-up slow downs with black band

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Started using this app called “minutiae”- I like the rules and premise.

Let’s take a look at your recent DEXA scan results compared to your previous scans to quantify your progress:

1. Body Fat Percentage:
   • February 2025: 28.5% (32nd percentile)
   • October 2024: 30.4% (41st percentile)
   • January 2024: 31.6% (45th percentile)
   • Progress: You’ve decreased your body fat percentage by 1.9% since October and by 3.1% since January, which is a positive trend!
2. Lean Mass:
   • February 2025: 76.2 lbs
   • October 2024: 75.5 lbs
   • January 2024: 72.7 lbs
   • Progress: Your lean mass has improved by 0.7 lbs since October and by 3.5 lbs since January. This indicates that your strength training is yielding results.
3. Bone Density:
   • February 2025: 34th percentile
   • October 2024: 30th percentile
   • January 2024: 20th percentile
   • Progress: Your bone density has also improved, going up in percentile rankings.

Overall, you have made significant improvements in both body fat percentage and lean mass, indicating a successful approach to achieving your fitness goals!

-Listened to some very good explanations of fasting for overall health and hacking the vagus nerve by Dr. Pradip Jamnadas.

-Also still very impressed with ChatGPT breaking down of macronutrients from a photo.

Sure! Here’s the total by category for your adjusted plate:

Total Macros by Category:

• Carbohydrates: 91g

• Protein: 51g

• Fats: 53g

• Calories: 930

This breakdown reflects a good mix of energy from carbs, substantial protein, and healthy fats! Let me know if you need anything else.

Here’s an estimate of the fiber content for your meal based on the ingredients:

Fiber Breakdown by Item:

1. Banana (1 whole): ~3g

2. Corn on the cob (1 ear): ~2g

3. Blueberries (~50g): ~2g

4. Cheese (2 oz Manchego): 0g

5. Pork tenderloin (~3 oz): 0g

6. Avocado (half): ~5g

7. Hemp seeds (~1 tbsp): ~1g

8. Mango (~1/2 fruit, ~100g): ~2g

9. Almonds (~10, ~14g): ~1.5g

Total Fiber:

~16.5g

This is a great amount of fiber for a single meal, contributing to daily digestive and heart health. Let me know if you’d like further tweaks!

-Trying to get more sleep tonight because I’m tired. If I’m lucky I might actually get 9 hours of sleep.

-Probably need to increase my iron dosage again – according to the Function Health testing it’s back down to 10 which is disheartening.

-Need to get my act together and start figuring out Sea Ranch stuff…busy today doing taxes and trying to make dr appts for me and the kids.

-Today was a good Sunday. We went on a family hike and about 1/2 way through the kids finally started smiling and feeling the effects of the forest bathing/being outdoors/vitamin D.

-I cut Jasper’s hair with very little difficulty today.

-Juniper went to a birthday party downtown for a non-Washington friend…nice to see her circle is expanding.

-Eric and I ate a delicious pastry at Maison Alyzee while we had a laptop date each doing our own thing.

-Got in our resistance workout this evening, and trying to maintain a time restricted window of eating between 6-8 hours.

-Helped dad fix the washing machine…definitely can see how his age is making things like this more difficult but on the other hand he’s 81 and still getting down on his hands and knees taking apart appliances. I guess this is precisely why I’m trying to get strong now, so I can do the same when I’m 81!

-Leftover curry chickpea chicken lunch with Eric before a brisk walk around town before his 1pm meeting.

-Braved the Super Bowl crowds at Costco to try and get foods for the rest of the weekend.

-Exicted for our Dexascans tomorrow!