22MINUTESADAY

 I kicked off the day at  8:14 AM  with Welltory showing: Health:  100 % (Resilient) Focus:  63 % (Decent) Energy:  43 % (Moderate) Stress:  72 % (Elevated) By  6:09 PM , here’s the shift: Health:  100 % → 100 % (still Resilient) Focus:  63 % → 83 % (Decent → Sharp) Energy:  43 % → 94 % (Moderate → Plenty) Stress:  72 % → 34 % (Elevated → Light) My autonomic balance flipped from SNS-dominant in the morning to PSNS-dominant this evening (SNS 28 / PSNS 90). Coherence dipped (75 % → 26 %), but HRV soared to 100 % (High). My CGM- Libre 3 at 6:07 PM:  85 mg/dL—well within range.  It’s been a good glucose day.  No dips to speak of. Nutrition (by 6:16 PM): Protein: 119 g / 152 g goal Carbs: 131 g / 152 g goal Fat: 79 g / 58 g goal Fiber: 5 g / 21 g goal Supplements & Meds (all taken): NP Thyroid, Lopressor, Zepbound 12.5 mg (Friday), Alpha Brain , Happy Saffron Plus , CataKor NAD+ , Triquetra L-methylfolate 7.5 mg,...

 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...

 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...