22MINUTESADAY

Today, August 19th, 2025, I celebrate not only my 61st birthday but also three full years since I started tirzepatide on August 19th, 2022. Birthdays always bring a moment of reflection, but this one feels especially powerful. Three years ago, I was weighed down by more than just age and numbers on a scale. I was living with Hashimoto’s thyroiditis, PCOS, insulin resistance, and hypoglycemia. My inflammation was sky high, my thyroid and blood pressure medications kept piling up, and I felt like my body was working against me no matter how hard I tried. Now, at 61, I’m standing in a completely different place. My thyroid medication has been cut down to a quarter of what it once was, my blood pressure meds reduced by half, and my Hashimoto’s antibodies slashed in half. The chronic inflammation that once ruled my days has eased in ways I never thought possible. My body feels resilient, my systems are calmer, and the fireflies of inflammation that once swarmed me, 116 of them, are gone. Ye...

 This morning hit different. After a rough week of hypoglycemia, GI distress, and fatigue, my metrics have  snapped back hard —in the best way. It's only 10:35 a.m., and I already know today is going to be  a recovery win . 💓 Wellness Snapshot (10:30 AM) 🧘‍♀️ Stress:  21% →  Low and steady ⚡ Energy:  83% →  ↑ 40% from yesterday 🛡️ Health:  100% →  Very high resilience 🧠 Focus:  61% →  Slightly above average 🫀 HRV:  2.79 (my norm: 2.68–3.05) 💚 HRV Score:  84% (High) 🔁 Coherence:  0% (needs a little breathwork later) 🧠 Nervous System Balance:  PSNS 100 / SNS 24 →  Fully in recovery mode 😴 Sleep Recap (via SleepCycle) 🛌 Total:  6h 42m 💤 Deep:  1h 40m 🌙 REM:  2h 02m 🌤️ Light:  2h 36m ⏱️ Awake:  24 min 📈 Sleep Quality:  +9% above average This was the kind of night that restores you  from the inside out —I could feel it before I even opened my eyes. 🩸 Glucose (via ...

  Metrics Overview: Stress:  Dropped steadily throughout the day, ending at 37% (light) Energy:  Peaked late in the day at 98% (plenty) Health:  Held strong all day at 100% (resilient) HRV Score:  Ended on a high note—100%, reflecting excellent nervous system adaptability Glucose:  Dipped to 63 mg/dL at 2:05 PM—an unexpected hypoglycemic episode. The rest of the day remained stable between 85–100 mg/dL Nervous System Balance:  Strong parasympathetic dominance by evening (15 SNS / 100 PSNS), ideal for wind-down and recovery Key Notes: Despite a moderate start to the day energy-wise, my stats climbed as the day progressed, leaving me fully charged by evening. My HRV rebounded beautifully, hitting a perfect 100%—a strong marker of resilience and recovery capacity. That said, I did experience a sudden hypoglycemic dip at 2:05 PM (63 mg/dL) which came out of the blue. It was brief but reminded me how crucial it is to stay ahead of fueling and manage macronu...

 Last night I got decent sleep—over 6 hours—with a boost in deep and REM sleep that pushed my SleepWatch score to 448. While that was encouraging, I still woke up running on low battery. My morning HRV was just  34% , with  energy at 16% , and a  medium stress load (66%) . My  health resilience was maxed at 100% , but I could feel the disconnect between my body’s strength and my brain’s sluggishness. My glucose started off well at  105 mg/dL , holding steady for most of the day—until around 5:15 PM when I dropped to  62 mg/dL , triggering a hypoglycemia alert. I corrected it quickly, but it was a sharp dip and definitely contributed to the shakiness and low energy I’d been sensing. By  evening , my HRV cratered to just  5% , and my nervous system flipped into full  sympathetic dominance (53 SNS vs. 10 PSNS) . Stress hit  86% , and energy crept up only slightly to  21% . Focus dipped throughout the day as well, ending at a modes...

 Today reminded me that even with structure, balance, and intention, your body can wave a red flag midstream—and you have to listen. Morning Metrics Early signs were solid: Stress:  31% Energy:  56% Health Resilience:  100% HRV Score:  58% Daily Medications: NP Thyroid Lopressor Supplement Stack (Morning): Happy Saffron+  – mood and inflammation support Alpha Brain  – focus and mental clarity CataKor NAD+ Precursors  – cellular energy and repair GNC Women’s Multivitamin Pack  – foundational micronutrients Swanson Pre/Probiotic  – gut balance and digestion Neuro Gum  – B12, caffeine, and L-theanine for clean energy Triquetra GLP Activate  – metabolic and appetite support Exercise: I got in a  31-minute walk , hitting my movement target for the day and honoring my  22minutesaday  commitment. The walk felt restorative, not draining—exactly what I needed. Macros for the Day: Calories:  1,773 (target: 1,736) Pro...

 I woke up today feeling optimistic, and my early Welltory readings backed that up. At 11:22 a.m., my stress was light (38%), energy was high at 79%, and my health resilience clocked in at a perfect 100%. HRV score was 100% and my nervous system was dominated by a calm parasympathetic tone. Everything pointed to a smooth, productive Monday. By midday, however, things shifted sharply. At 1:42 p.m., stress skyrocketed to 96% while energy crashed to 19%, even though my health metrics remained resilient. I was running on fumes. My nervous system flipped, with my sympathetic system surging. Despite great satiety from Friday’s 12.5 mg Zepbound, which is still working beautifully, my body clearly signaled: pause, regroup, breathe. My glucose remained stable all day with a gentle upward bump after lunch (roast beef and mayo) and another slight climb with my early evening dinner. By 7:44 p.m., I was showing signs of depletion again: stress at 84%, energy at 20%, but—remarkably—health resili...

Today was one of those days where I felt genuinely good—mentally, emotionally, physically. But if you ask my metrics? They told a slightly different story. I took advantage of a day off to walk, reflect, and nourish myself. And while I didn't feel depleted, the data painted a picture of a body under pressure. My  Welltory scores  started out relatively stable: 12:09 p.m.  – Stress: 68%, Energy: 39%, Health: 45% 3:57 p.m.  – Stress: 73%, Energy: 40%, Health: 45% 4:08 p.m.  – Stress: 79%, Energy: 23%, Health: 45% 7:58 p.m.  – Stress: 84%, Energy: 21%, Health: 45% So, my body kept saying “slow down” even though my mind felt clear. Health markers hovered at 45% all day—stable, but clearly vulnerable. My  nervous system  stayed tilted toward sympathetic (fight-or-flight), and the  energy graph dipped consistently. Still, I didn’t feel sick or foggy. If anything, I was focused and energized by the sun, movement, and the space to just exist. I’m on...

 Today, day before Mother’s Day, I laced up my brand-new HOKA Bondi 9 sneakers and slipped on a fresh pair of cushy Drymax no-show socks—all gifts from my bonus kids (Anthony’s sweet children). At 60, I’ve learned that comfort and support matter more than ever, especially when I’m tackling a 22 minutes a day walk routine (maybe a bit more). And what better way to celebrate than a gentle stroll through Colonial Park in NJ? Why HOKA Bondi 9? Cloud-like cushioning:  The Bondi 9’s plush midsole absorbs impact, perfect for my achy Achilles and long hospital-floor shifts. Stable ride:  A slightly wider base gives me confidence on uneven park trails. Roomy toe box:  No pinching or rubbing—ideal for underpronators like me. Socks That Go the Extra Mile These Drymax Thin Cushion no-show tab socks add padding where I need it but stay breathable on warmer spring days. No more blisters or sweaty feet! My Colonial Park Walk Colonial Park’s winding paths and blooming tulips made th...

 Tirzepatide has been a powerful force in my personal health transformation. This once-weekly GLP-1/GIP receptor agonist is often hailed for its ability to regulate blood sugar and drive meaningful weight loss. But most of the conversation—and most of the clinical data—focuses on people with  Type 2 diabetes . Let me be clear right from the start: I do not have diabetes. I do not have Type 2 diabetes. What I  do  have is  reactive hypoglycemia , a condition where my blood sugar crashes after eating—even when I've had a balanced meal. And for people like me, the experience of taking tirzepatide is nuanced. A Rare Side Effect, but Very Real for Some of Us According to studies like SURPASS-4, the incidence of hypoglycemia (defined as <54 mg/dL) on tirzepatide is very low. Only about 1–3% of users not also taking sulfonylureas or insulin experience it. That’s great news—unless you're part of that sliver of the population who  does . For me,  12.5 mg of ...

 It’s been nearly a year since our last update here on the  22minutesaday  blog, and let me tell you—it’s time for a fresh restart. If you’re new here,  22minutesaday  was inspired by the 150-minute weekly movement goal from the Surmount-4 clinical trial. When you break that down? It’s just  22 minutes a day —totally doable, even if you’ve been out of the game a while. I’m Robby—and it’s time we reconnected. I’m 60 now and have been battling obesity for nearly 25 years. The last 12 of those years were the most frustrating. Despite running, exercising, eating clean, and staying in a caloric deficit, my weight refused to budge. What many didn’t see behind the scenes was the silent storm: I’ve been living with  Hashimoto’s thyroiditis  and  insulin resistance , both of which made weight loss nearly impossible no matter how hard I tried. But everything began to shift on  August 19, 2022 , when I started  Tirzepatide . With it—and the di...

In a world that glorifies extreme fitness plans and intense workouts, #22minutesaday stands as a beacon of balance and self-care. With a mission to inspire and empower those at the start of their fitness journey, this innovative approach is about embracing consistency over intensity. The ethos of #22minutesaday is simple yet powerful: daily movement can be nurturing, not exhausting. The business is built on the belief that fitness should be enjoyable and manageable. It's not about pushing your limits every day; it's about moving in ways that feel good to you. Their monthly movement challenges are the heart of their mission, shared with enthusiasm and encouragement on social media. These challenges are not about who can run the fastest or lift the heaviest but about who can stay consistent and find joy in their daily routine. They are designed to be fun, supportive, and community-oriented, fostering a sense of camaraderie among participants. The circle in the logo represents the...