Here's what I've been doing the past couple of weeks. About my #routine :
😴 #Sleep :
Since I finally got my #Whoop, I can now track my changes. And the changes are significant! Sleep has improved dramatically.
Even yesterday, considering I woke up around 1 AM and couldn't fall back asleep for a long time, my sleep metrics are still excellent. Moreover, last night I set a record RHR value — 44 bpm! I slept well.
All these days I've had a stable sleep schedule. I fell asleep in less than 5 minutes every day between 8:30-9:30 PM. Woke up consistently between 5:30-6:45 AM. Average sleep duration: 7.5 hours.
Problem: I consistently wake up once during the night to use the bathroom. I've even stopped drinking water 3 hours before bed, but I still wake up. I don't understand what the problem is yet or how to adjust my routine to avoid waking up at night at all.
❤️🔥 #Workouts :
I continue daily workouts, but now I'm leaning more toward flexibility and #mobility. I do more #stretching, #yoga, balance and #posture exercises. I notice how my well-being improves more with greater #flexibility than with greater strength. But I'm not abandoning strength training! I consistently do functional #calisthenics training 2-4 times a week for all muscle groups. I continue doing #pilates, #meditation, breathing practices, and #HIIT.
I take walks daily in the evening. Sometimes I run in the morning. Average daily steps: 11,200.
I burn an average of 2,000 calories per day.
😋 #Nutrition:
I decided to expand my eating window and returned to a 6/18 schedule: 6 hours of eating and 18 hours of fasting. Before that, I ate on a 4/20 schedule. Without strict control, I allow myself to eat in an 8/16 mode if I want to, but that has never happened before. On average, I now eat within a 5-6 hour range per day.
Why? 4 hours of eating was still putting too much pressure on me, along with the desire to rush due to strict time constraints. That doesn't suit me - I want to be more flexible and not think about time every minute.
Moreover, my diet is quite nutritious, and I felt too much stress on my GI tract, which shows up as skin rashes. This rash has accompanied me my whole life, and I've long discovered the connection between its appearance and consumed foods/stomach issues, and sometimes stress. The rash started to subside as soon as I returned to the 6-hour eating range. Physically, my stomach feels better too.
I eat an average of 2,000-2,400 calories per day. I decided to stop controlling daily caloric deficit, leaving it to chance. #Intermittent #fasting compensates well for a slight deficit, providing similar effects to #autophagy.
I really enjoy all my #food! Especially oatmeal soaked in nut milk with berries... That's my favorite dish now 😋
🍄 Started taking #supplements:
NMN 300mg in the morning on an empty stomach, 30-60 minutes before eating.
Creatine Monohydrate with breakfast 5-6g.
Vitamin D3 (2000 IU) + K2 MK-7 (100mcg) at lunch with fats and protein.
Magnesium bisglycinate 200 mcg 3 hours before bed.
Effects? Hard to say yet, but the effect should be cumulative. But overall I feel even more energy, sleep depth has improved. It seems like dark circles under my eyes are starting to actively fade. I'm planning to get blood work done.
I attached screenshots of statistics from Whoop. And a photo of me, of course. 😎
#recovery #health #detox
