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Post by brettj on Nov 10, 2023 2:51:49 GMT
Very happy about it.
A goal still to be reached.
See how that goes to March, the end of summer.
Planning to be down 22kg, by the New Year.
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Post by julesd68 on Nov 10, 2023 14:23:19 GMT
Amazing work, Brett.
I'm just happy being the same weight as I was before my holiday. Not used to eating breakfasts like I did but must have burnt off plenty of calories walking around in sub zero temperatures. I've had a month off alcohol so that must have helped too ...
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Post by brettj on Nov 11, 2023 17:53:08 GMT
Have recently added cold showers in the morning.
Bloody hell! That’s a bit of a challenge.
Any other little things?
Lots of little things.
Berberine powder. Add it to my coffee.
Yerba mate tea.
A little L Carnitine before exercise.
Better sleep
A few things to adjust that.
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Post by MikeMusic on Nov 11, 2023 20:31:30 GMT
Sleep is vital Good sleep even better  I'm just about back to normal sleep after the stupid hour change |
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Post by MartinT on Nov 11, 2023 21:09:27 GMT
Still only getting 7 hours' sleep on workdays. That'll stop when I retire.
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Post by MikeMusic on Nov 12, 2023 12:03:58 GMT
Latest research says that *may* be enough, but that is only with reference brain size and there are dissenting voices for a few reasons
7 hours is the bare minimum and not enough as we know
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Post by MartinT on Nov 12, 2023 12:05:37 GMT
Matthew Walker says 8 hours minimum.
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Post by MikeMusic on Nov 12, 2023 16:04:01 GMT
I go with him, but I must only be getting 7, 7.5 some nights  This hour change rubbish had me waking up at 3, 3.30am and not being able to get back to sleep Think that is over now as my simplistic body acclimatises to the hour difference |
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Post by rfan8312 on Nov 12, 2023 16:27:36 GMT
I have Matthew Walker's book and will try reading it eventually but I just don't understand how anybody could get 8 hours of sleep. My bladder permits me 5 hours if I'm lucky. Which means even the last hour or so of that 5 was disturbed unrestful sleep. After using the bathroom it's choppy sleep.
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Post by MikeMusic on Nov 12, 2023 16:42:16 GMT
Read it urgently unless you know all the main points, even then it will be good for a refresher
Trips to the loo
I drink a lot during the day and have 2, sometimes 3 wake ups. Go, go back to bed, sleep Nearly always
Many years back I struggled to sleep.
Adopted the mantra
I go to bed to sleep
Recent research says lying comfortably in bed, in the dark is better than you'd think
Madam often says she slept badly.
Sometimes I disagree as I am aware she has been sleeping soundly for the times I'm aware
If you can't sleep - change something, keep changing until you do
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Post by rfan8312 on Nov 12, 2023 17:05:28 GMT
Fair enough, Mike. But if I go to sleep too early let's say 10pm then I'll wake up at 2am and have 4 hours to try to sleep and it doesn't happen (no phone use either) and show up to work in much worse shape than if I just slept 4 hours straight until the alarm goes off.
I'll have to keep trying different combinations of things but it's been years since I got a full night's sleep because of bladder. Went on meds for it but those had bizarre side effects.
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Post by MikeMusic on Nov 12, 2023 17:18:03 GMT
4 hours is nowhere near enough.
You are damaging yourself
Go to bed at the same time, get up at the same time for a week or two including weekends and see how that goes
A few more things to try
No coffee after 12 noon
No alcohol
Drink more water
Eat as early in the evening as you can and no big meals
Open the window if not already open
Make the bed and bedroom as comfortable and dark as possible
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Post by rfan8312 on Nov 12, 2023 17:36:20 GMT
Ok thanks Mike. I appreciate it. Wow I'm doing the opposite of all of these things.
It's time to try these things.
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Fro
Rank: Quartet
Posts: 342
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Post by Fro on Nov 12, 2023 18:20:50 GMT
Will be 68 in a few months - I still cant grasp that number, ha. I have been going to the gym every day for the last 40 years. It is just how I start each morning - no breakfast (intermittent fasting), 1 hour of resistance exercises (crunches, pull-ups, pushups, dips, curls, step back lunges, etc.), shower. I try to get 8 hours of sleep/day.
Seems to keep my body and mind in optimum performance with little/no injuries during the year! |
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Post by rfan8312 on Nov 12, 2023 18:35:49 GMT
Very glad to hear this. That sounds excellent man. I work with a guy who is 76. He strolls around like he's on cloud 9. If he drops something he lunges down to pick it up faster than I can at 43.
He's in amazing health. He wakes up each day at 430am. Gets to work an hour early. Sharp as a tac.
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Post by MikeMusic on Nov 12, 2023 18:38:14 GMT
I'd be glad to be 68 My gym is a carpet I roll out for an hour and a bit of yoga and pilates after getting up, dark this time of the year Music on of course ! No recent injuries. Various old injuries get special attention in the session |
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Post by speedysteve on Nov 12, 2023 18:40:05 GMT
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Post by MartinT on Nov 12, 2023 19:15:37 GMT
I may have said it before, but I find that if I cannot sleep a really hard stretch in bed for a length of time, followed by resetting the brain to stop thinking about things helps a lot. Darkness also mandatory for me.
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Post by MikeMusic on Nov 12, 2023 19:40:11 GMT
Madam and a few others have told me I don't have to get up at the same time every day
I do
It works
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Post by rfan8312 on Nov 12, 2023 22:33:31 GMT
The thing I notice the most about not being able to sleep is how different my breathing and the position of my eyes is when I just laying there with racing thoughts from when I'm actuay drifting off to sleep. Labored breathing and eyes pointed up when eyes are closed. So I try to mimic the breathing of when I'm actually sleeping and eyes pointed down at my closed eyelashes.
I get up and lift weights hard which then changes my breathing to full breaths desperate for oxygen breathing through the nose and often it does help.
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