Daily Log — December 20, 2025
Daily Snapshot
- Weight: 194.2 lbs | Body Fat: 29.3%
- Sleep: NA total, 70% efficiency (Deep: 84 min, REM: 40 min)
- HRV: 47 ms | Resting HR: 55 bpm
- Stress (Garmin avg): 40
- Activity: 17,418 steps, 71 active minutes
- VO₂ max: 42
- Lingo score: 44 | Nighttime glucose spikes: 3 (peak 119)
What I Learned Today
Today was my first “long” run in months, which is a meaningful milestone. However, cardiovascular drift showed up clearly: my heart rate kept rising during the run, forcing me down to ~4.4 MPH to stay under 140 bpm. Interestingly, a fast walk felt easier and produced a lower heart rate (~119 bpm) than slow running. This suggests aerobic efficiency still needs rebuilding.
Glucose-wise, dinner was the main driver. Mexican food between 7–8pm led to digestive stress until ~2am and multiple glucose excursions. While the highest spike was only 119, the clustering of spikes matters. Timing appears as important as food choice.
Breakfast sequencing showed progress: eggs before raisin toast resulted in a much lower spike (124 vs. 149 last week), reinforcing the “protein first” strategy.
Drivers & Hypotheses
- Late, carb-heavy dinner → prolonged digestion + nighttime glucose instability
- Long run stress load → elevated Garmin stress and HR drift
- Protein-first meals → meaningfully reduced glucose peaks
Tomorrow’s Experiment
With family in town and a big dinner planned, the experiment is timing, not restriction: aim to eat dinner earlier than usual and prioritize protein and vegetables before starches.
Supplements
Magnesium Glycinate 200 mg before bed.
