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Last year I decided that one of my core focusses was going to be my own health. I think I scored an 8/10 here whereas previously may have been 6/10. Sleep was a decent part of it.
Not to get all huberbro but a few changes I made last year to try and improve sleep:
- go to bed at a consistent time with a consistent routine.
- I got a Whoop and find this really helpful for everything (it’s somewhat expensive but I’ve found it very helpful)
- Gave up tea in the evening and stopped coffee after 12pm. This slipped over the holidays and I’ve noticed. A cup of chamomile is my go to now.
- Shower in the evening
- Deleted TikTok
- learnt a new sleep position. I researched ‘better’ ways of sleeping for spinal health. My adaptation was holding a pillow between my arms but to keep them locked out and then stacking my legs with a slight bend in line with my spine.
I tried some other things none of which appeared to improve my sleep. I kept track using whoop and the journal app when doing something new.
This year:
- blackout blind
- Nasal strips (I suffer from congestion and these have been helping)
- See a doctor about my nasal congestion!
- Humidifier
- go to bed at a consistent time with a consistent routine.
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See a doctor about my nasal congestion!
I've been using Ryaltris for the last couple of years, total life changer, I wasn't able to breathe through both nostrils before then.
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I should really follow my own advice and tactics on getting the 4 and 9 year old to bed on time.
Routine, no screens or sugary snacks before bed time etc.Blackout blind is really helpful, especially for the kids. We got some blackout blinds that clip into the window frame which work well.
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Checking in at 82.9kg today. I had been at 80kg on the 16th, so hopefully the mince pies, Baileys and cheese over the past 3 weeks will quickly drop off. Arbitrary target of 75kg, but a real goal of maintaining ~78kg whilst improving body composition.
Commute excluding, I had been pretty dormant for most of '24 but started back at the gym 3x a week in August with a focus on free weights which I have been enjoying and maintaining. Plan is to continue this frequency, working cardio (erg rowing) back into my routine. I would love it [KevinKeegan.gif] to get back on the bike for longer rides, and it's a definite impetus to spend some money on it and get it working properly again.
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Ear plugs and eye mask are what I've found to help me with sleeping,along with blackout curtains
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I could never get on with ear plugs but lots of people recommend them so it’s worth trying. Eye mask is a funny one - I think they do help me but something about putting it on at night seems slightly off when with a partner. Could just be me!
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A thing I’ve been making a lot in the last 6m is a sort of pickled cucumber.
Slice lots of cuckes up thin or thick (whatever your jam)
Add salt to draw out moisture
Pour out water and pat dry with kitchen towel
I usually season mine with 1tbsp soybean paste, (1tsp)sesame oil, gochujang paste, mirin and some vinegar, minced garlic clove. Can also add some pickled ginger, sliced spring onion.I would probably slice 4 cucumbers at a time and it will last me a week. Somewhere in the region of 250-300 cals. And can always slice up another cucumber and add it in. It’s also pretty cheap once you have the ingredients in.
As seen here for last nights dinner
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so you just mix up the cuke & all the seasoning and leave it in the fridge?
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Is that tofu scramble? Looks decent. I often make excess smacked cuc and leave in fridge to intensify for subsequent meals. Is delicious.
I'm checking in at 90kg, looking to get back down to 78kg in 6 months. I did the same 2 years ago for my wedding, but 10 months out with a persistent knee injury (recently operated on and hopefully successfully rehabbing now) plus firstborn arriving in August has made this a bad year for weight gain. Hoping my previous routine of missing breakfast, healthy lunches, portion control for dinner and cutting out egregious snacks does the business again, but will be following here (as long as here exists, anyway) for motivation and recipe suggestions!
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stop saying cuke
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Howdy fatties. I'm in!
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Won't do the whole backstory/excuse thing again but 48 y/o, 178cm, sedentary job, young kids etc etc. Topped out at around 100kg last summer before the self-care reboot was initiated.
Started generic unfocussed lo-carb regime at the end of the summer hols with a goal of below 90kg. Managed to get down to 87kg before Christmas. Much rejoicing (and proudly strutting about in clothes i thought i'd never wear again). Good feels man.
Although Christmas did feature a lot more party food, mainly: cheese, beer and salty snack treats, I didn't go totally bonkers and avoided mindless snackage on the most part. I did bulk back up to 88kg ish before NY but am currently at 87kg thanks in some part to a fucking horrendous bout of flu for the last week or so. Every cloud.
My goal for this year is to get to get into a range between 82kg and 85kg and stay there. I also want to get some core strength back by cycling and swimming more.
Totally agree with @Tenderloin on the having a handful of simple go-to meals that you know you enjoy and that work with your plans. Important to rotate the menu on the regular tho or you get sick of stuff.
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Good work fella.
FWIW. I lost the 15kg whilst doing absolutely no fucking exercise whatsoever. All my previous attempts to lose weight/get in shape 9we're taling 20 years of good intentions here) by simply exercising more without addressing diet in a systematic way failed. Just saying " i want to eat healthier" inevitably led to boundaries being shifted and exceptions being made, excuses creeping in the game was lost within a week.
I think you have to define what you are and are not goiung to eat and stick to it rigidly.
That's my experience anyway. Good luck!
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Like dis? Yeah it’s true and I do but was messing around with a mandolin and so cba
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https://www.sciencedirect.com/science/article/pii/S1756464624004031
Kimchi is a goated ingredient
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Exactly
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Nah it’s turkey mince and 2 eggs + 2 whites (absolute bro meal)
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For the tofu fans, I did air fried firm tofu cubes rolled in gochujang sauce the other day. Super tasty.
Also a lower fat mapo tofu dish with lower fat mince, is a super satisfying and tasty dish. Not much need for rice.Also I had to read deeply to see how they managed to do a double blind, placebo trial with kimchi. Kimchi powder in capsules.
Thats a great study!
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Weight loss accountability/support 2025 edition
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Weight loss starts today, official weigh in at 77.7kg (although I had an urgent poop that could not wait until after weighing in, so that's a bit of a cheat-y position to start on). I was 83.1kg at this time last year, so I've given myself a considerable headstart for the year.
1600 daily calorie goal. My main food focus this year will be eating nicer - but still healthy - lunches. I ate a whole ton of shop-bought soup last year, which is good for a low calorie flavourful lunch but a) lots of preservatives and b) I have eaten all the soup flavours like 70,000 times now and the thought of going back and eating another portion of Yorkshire Provender chicken and lentil soup fills me with despair.
I would also like to focus on getting better sleep, although I have been saying that for 20 years without success, so maybe that's just too hopeful. Am going to pick up doing the little bit of core and upper body daily exercises I was doing at the end of last year and continue to focus on getting as much cycling in as possible.