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
What I’m Learning
Short sleep with very low deep and REM continues to show up as cognitive friction and higher glucose sensitivity. Today’s glucose volatility was driven by food choice — Panera with a Coke pushed glucose to 150 — while a late but light dinner avoided nighttime spikes.
Spoken Journal (Summary)
A long customer meeting felt easier than expected. Cognitive recall felt off — I struggled with names. Food choices under stress mattered: soda and dessert stacking drove spikes. Training was neutral; dinner restraint was a win despite late timing.
Tomorrow’s Closed-Loop Plan
- No liquid sugar.
- Dinner finished at least 3 hours before bed.
- 8,500+ steps or 30+ active minutes.
Experiment: At lunch, prioritize protein + fiber and skip refined carbs and sugary drinks. Target post-lunch glucose <130.
Educational only. Not medical advice.
