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; peak 148 mg/dL after late dinner
What I’m Learning
Despite holiday eating and a late dinner, glucose control held up remarkably well, with no nighttime spikes. Sleep quality, however, was clearly compromised, with very low efficiency and reduced deep and REM sleep. This reinforces the hypothesis that meal timing—not food quantity alone—is currently the biggest lever for recovery.
Returning to outdoor running appears metabolically positive. Activity volume was high without a glucose penalty, suggesting improving flexibility even under less-than-ideal conditions.
Tomorrow’s Experiment
Finish dinner at least three hours before bed. The goal is to improve sleep efficiency and HRV while maintaining glucose stability.
Binary Goals
- Dinner finished by 6:30–7:00 PM
- One outdoor walk or run
- Screens off 60 minutes before bed
Educational only, not medical advice.