Rozey Thorn Trees

 In January, I asked my health coach to give me a one month extension to my quarterly goal of losing 25 lbs because suffering through a bilateral inguinal hernia in November/December then recovering from surgery in January really held me back from my physical fitness routine. We moved my date back 1 month from February 1st to March 1st to make my weight goal of 180 lbs. Well, I did it! At 10:29 pm, I sent Gregg a video clip of me stepping on my scale, and followed up with a call explaining that the last 90 minutes was taken up with time on the treadmill with a weight vest and then a snowsuit to sweat out my last few ounces of water weight holding me back! 25 lbs by June 1st, here I come!

A friend reached out asking for information about the diet I’m on: My standard for what to eat is called Whole Foods Plant Based or WFPB The Engine 2 Diet is a recognized standard for a good WFPB based diet.  WebMD has a helpful summary of The Engine 2 Diet . The Engine 2 Diet YouTube page has a series of short instructional videos for how to gradually start the diet, especially for people who struggle with this diet’s meat, dairy, salt, sugar, and oil restrictions.

 My family has been struggling with flu symptoms the past couple of weeks. Coughing, sore throat, achy all over, fatigue, moody… All of them have taken at least a couple of days from school to try to get over it. I have had it since Friday. The past few days, I’ve been stuck in bed much of the day. Today I finally felt much better. I’m glad to be back to getting productive work done.  My diet and exercise regime has been seriously aside as a result. Sigh. I am to exercise and get my steps back up to standard by the weekend!  My goal is to reach 189 lbs by Monday, February 10 and 180 lbs by March 1st!

Me: What sleep health goals should I set for myself for the next 6 months to improve my statistics? ChatGPT: Based on your sleep data over the past six months, here are some reasonable goals for the next six months to improve your overall sleep quality: 1. Increase Total Sleep Time Current Average: 5 hr 58 min  Goal: Aim for at least 7 hours of sleep per night to align with recommended sleep durations for optimal health. Strategy:  Set a consistent bedtime and wake-up time. Reduce screen exposure 1 hour before bed.  Create a relaxing bedtime routine (reading, meditation, etc.).  Limit caffeine intake in the afternoon/evening.  2. Reduce Time Awake Current Average: 30 min awake per night  Goal: Reduce wake time to 15-20 minutes per night  Strategy: Evaluate your sleep environment (temperature, noise, comfort of mattress/pillow). Reduce late-night eating and alcohol consumption.  Try relaxation techniques before bed to promote uninterrupted sleep. 3...

Me: How is the weightlifting professional Anatoly able to lift 400 lbs easily compared to more muscular weightlifters who struggle. Clearly, he works out to develop his strength over large bulging muscles. What is his regimen for himself? What does he recommend for beginners? ChatGPT: Anatoly’s ability to lift 400 lbs while being less muscular than others demonstrates the distinction between strength training and hypertrophy training. While muscular size (hypertrophy) is often associated with strength, the two are not perfectly correlated. Anatoly’s approach likely emphasizes developing neuromuscular efficiency, tendon and ligament strength, and functional movement patterns rather than just increasing muscle mass. Key Elements of Anatoly’s Strength Training Regimen 1. Focus on Neuromuscular Efficiency Anatoly’s regimen likely centers on improving the connection between the brain and muscles, training the nervous system to recruit more muscle fibers efficiently. This allows him...

Nutrition Label Guidelines As recommended by the Engine 2 Diet  Just because it’s labeled “healthy” or “vegan” doesn’t mean it’s actually healthy.  Always read the nutrition label to confirm the content per serving:  FAT CONTENT  Check that fat is not listed in the top three ingredients Especially note the percentage of total fats to the percentage of total calories (aim for < 10-15% of total calories) Saturated Fat Aim for 0 grams of saturated fat per serving of processed or packaged foods For whole, plant-based foods (like nuts, seeds, or avocados), the saturated fat is naturally occurring and not a significant concern when consumed in moderation. Saturated fat should not exceed 1-2% of total daily calories. On a 2,000-calorie diet, that’s around 2-4 grams per day maximum. Trans Fat Look for 0 grams of trans fat on the label By eliminating trans fats, you’re reducing inflammation and improving your heart health Check the ingredient list for hidden trans fat...

Me: Help me recalculate my BMR. I’ve lost a lot of weight since I started my WFPB diet in May of 2024. ChatGPT: To calculate your Basal Metabolic Rate (BMR), we can use the Mifflin-St Jeor Equation, which is widely considered one of the most accurate formulas for estimating calorie needs. Here’s how it works: Formula: For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5  For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 What I Need From You: 1. Your current weight in pounds or kilograms. 2. Your height in inches or centimeters. 3. Your age. …. Your Basal Metabolic Rate (BMR) is approximately 1,684 calories per day. This is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and body temperature. Next Steps: 1. Activity Level: If you’d like to estimate how many calories you need daily based on your activity level, we can multiply your BMR by an activity fact...

Me: I’m listening to Dr. Gregor’s audiobook How Not to Diet where he talks about metabolic adaptation and how a thin person requires fewer calories than a heavy person to sustain or to lose weight. This concept helps explain why it’s harder to lose weight the more weight you’ve lost. Am I understanding this correctly? ChatGPT  Yes, you’re understanding this concept of metabolic adaptation correctly. Dr. Greger explains it as part of why sustained weight loss can be so challenging, particularly for those who have lost a significant amount of weight. Here's a breakdown of how it works: 1. Metabolic Adaptation Basics: A heavier person has a higher basal metabolic rate (BMR) because their body requires more energy (calories) to maintain its larger size.  As a person loses weight, their body mass decreases, which lowers the BMR. This means a smaller body requires fewer calories just to function (e.g., maintaining organ function, body temperature, etc.). As a result, the person may ...

Me: What’s the deal with grapes? Are they a healthy part of a balanced diet or I they sugar bombs to be avoided, as I heard one health expert say? ChatGPT: Grapes can be a healthy part of a balanced diet, but like all foods, their value depends on context and moderation. Let’s break it down: Nutritional Benefits of Grapes 1. Rich in Antioxidants:  Grapes are packed with polyphenols, including resveratrol, quercetin, and flavonoids, which have been linked to heart health, reduced inflammation, and protection against certain chronic diseases. 2. Vitamins and Minerals:  Grapes provide vitamins C and K, as well as potassium and small amounts of other nutrients. These support immune health, blood clotting, and muscle function. 3. Hydration:  Grapes are about 80% water, which makes them a refreshing and hydrating snack. 4. Fiber:  The skin and seeds (if eaten) provide fiber, which aids digestion and helps regulate blood sugar levels. 5. Low Glycemic Index (GI): ...