Author: Shane

Daily Log — 2026-02-15 (Shane) Daily Snapshot Today marks a reset toward intentional sleep. Clear behavioral goals were defined: earlier bedtime, screen cutoff, paper reading before bed, no food within three hours of sleep, and magnesium glycinate before bed. Garmin sleep data provides a baseline before implementing this tightened routine. Sleep (Garmin) Sleep staging and…

Daily Log — December 23, 2025 Daily Snapshot Weight: 198 lbs Sleep: 6h 16m (49% efficiency; low deep and REM) HRV / RHR: 43 ms / 57 bpm Stress (Garmin): 41 avg Activity: 14,815 steps, 41 active minutes, two runs VO₂ max: 40 (first outdoor run in months) Glucose: Lingo score 91; no nighttime spikes;…

Daily Log — 2025-12-22 Theme: Holiday reality check. Family time was a win. Snacking + late dinner showed up in glucose and (likely) sleep quality. Daily Snapshot Weight: NA lbs Body Fat: NA% Energy / Mood: 4/10, 5/10 Sleep (Garmin / Velia Ring) Total Sleep: 6h 11m (371 minutes) Sleep Efficiency: 49% Deep Sleep: 47…

Metabolic Health | 100 Year Healthspan Metabolic Health Much of metabolic health is connected to food intake and exercise, but the interaction of these two factors determines our insulin resistance and blood sugar control. Because of this, metabolic health deserves its own pillar. The Basics: A1C Your A1C represents your average blood sugar over the…

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…

Daily Log — December 9, 2025 Daily Snapshot Weight: 196.2 lbs | Body Fat: 30.3% Sleep: 7h 1m (78% efficiency), Deep 1h 9m, REM 1h 18m HRV: 51 ms | Resting HR: 53 bpm Activity: 7,507 steps, kettlebells + fast treadmill walking VO₂ max: 42 Lingo: Score 56, peak glucose 138, one nighttime spike What…

Daily Health Log — 2025-12-16 Daily Snapshot Weight: 195.9 lbs Body Fat: 30.3% Sleep: 6h 28m (deep 22m, REM 49m) HRV: 42 ms | Resting HR: 59 bpm Garmin Stress (avg): 43 Steps: 7,782 | Active Minutes: ~21 Workout: Kettlebells + treadmill walking (4.0 mph) VO2 Max: 42 Lingo Score: 29 | Nighttime Spikes: None…

Daily Log — NA (Birthday Edition) Daily Snapshot Weight: 196.1 lbs | Body Fat: 30.0% Sleep: 5h 51m total, 69% efficiency (Deep 62m, REM 63m) Activity: 11,363 steps, 41 active minutes, morning run Glucose: Lingo score 57, 5 daytime spikes, peak 126, zero nighttime spikes What I’m Noticing Sleep was short and inefficient, with stress…

Daily Log — December 16, 2025 Daily Snapshot Weight: 196 lbs (30% body fat) Sleep: 4h 19m total; HRV 36 ms; Resting HR 61 bpm Stress: Garmin avg 44 (elevated) Activity: 4,150 steps; 0 active minutes; VO₂ max 42 Glucose (Lingo): Score 42; no nighttime spikes; peak ~155 after orange chicken Energy / Mood: 4…

Daily Healthspan Log — 2025-12-15 Daily Snapshot Weight: 194.3 lbs | Body Fat: 29.9% Sleep: 374 minutes (~6h14m) Deep / REM: 67m / 62m HRV: 52 ms | Resting HR: 53 bpm Stress (Garmin avg): 44 Activity: 7,284 steps | 24 active minutes Workout: Easy run (felt harder than expected) VO₂ Max: 42 Lingo: 61…