-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!

-Had to wait a long time for cardiologist appt today…at least was able to sneak in a walk at the park next door Cuesta Park that I happened to drive by. It was huge and I got at least 2 miles in while the storms were taking a break. Got a little windy and misty and headed back to the car to eat my packed 30g breakfast-chicken salad, almonds, popcorn, apple, macro bar.

-Listening to Murakami’s “Killing Commendatore”…wish I could just grab a blanket and head to the beach, soak in the sunshine and listen all day till the end.

-Eric and I did a strength training workout…works out well if we can both get our steps in before he arrives home from work.

-Two days of driving back and forth to Mountain View and I feel like I haven’t gotten much accomplished on the home front.

-Thinking about getting my haircut soon…

-Looking forward to our weekend Dexascan…hope the hard work is paying off!

Things I’m going to actively change in this next 3 months of experiment to lower A1C, see if it improves ferritin/iron absorption:

-Take 1 drop Vitamin D3/k

-Take 2 capsules Mitopure

-Running 5k 2x per week

-More consistent resistance training

-No eating at least 3 hours before bed, restrict eating to max 8 hour window, 6 would be better (so fasting between 16-18 hours)

-No phone in bed

-Mindfulness meditations with “The Way”

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Things I’m already doing:

-5g creative

-1 scoop collagen

-1 iron pill, multivitamin with iron, 1 omega capsule ?mg

-7 minute workout/yoga daily

-Mom & dad arrived back from the Philippines today safely. They look tired but glad to see dad wasn’t needing to wear the chest brace anymore for his ribs that he hurt before leaving a month ago…hopefully he continues to take it easy and doesn’t fall again anytime soon.

-Rainy and wet, Eric and I got a very brief walk to the Marriott for coffee and tea before heading to SFO. Not long enough for a real walk, for which we would suffer later when we went for an afternoon walk in the very misty, wet rain.

-Eric finished a couple more shelf projects for the coffee nook and space above…trying to maximize the storage and minimize the stacking of things.

-Had family lunch at the new Maverick Jack’s…indulged in fried pickles, onion rings, and chicken tenders…to note, my stomach didn’t feel so great in the afternoon. It’s probably telling at me for not adhering totally to healthy food/oils. Wasn’t very hungry the remainder of the day but sipped bone broth for dinner since I’ve got a lot of bikes of blood to give tomorrow at appt #2 at Quest.

-Very tired…going to bed before 9 with hopes of getting massive sleep before the Monday.