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...

 Today started with sluggish energy and high stress, eased into productivity and connection, and then delivered an unexpected midday glucose crash. The big emotional win? Clearing out my storage unit and  donating clothes that are now too big —a symbolic and real milestone in this journey. I ended up spending the afternoon with friends, which helped emotionally and physically reset. Despite the energy challenges, I still managed to get a  30-minute walk , eat mindfully, and recover quickly from the glucose drop. I’ll chalk that up to keeping snacks on hand and knowing my body well enough to catch these things early. 📊 Snapshot from Welltory & Apple Watch: Health:  100% (resilient across the board) Stress:  66% (AM) → improved to 50% by evening Energy:  39% (AM) → improved to 58% (PM) Focus:  85% (sharp and usable all day) HRV Score:  40% Coherence:  64% Nervous System:  SNS: 44 / PSNS: 34 💡 Stress fell and energy climbed gradually ...

Time of Final Entry:  8:45 PM Metrics Overview: Stress:  Peaked at 72% in the morning, ended at 63% (medium stress) Energy:  Started at 42%, dipped to 24% by evening (low) Health:  Maintained 100% all day (resilient) HRV:  Dropped to 15% in the morning, rebounded slightly to 41% by evening Coherence:  3% in the morning, remained low throughout the day Glucose Insights: Overnight lows:  Seven drops into the 50s & low 60s mg/dL between 12:13 AM and 2:42 AM Morning:  Stabilized around 103 mg/dL Afternoon & Evening:  Stayed in range, brief dip around 3 PM, ended flat at 79 mg/dL Sleep Summary: Total Sleep:  8 hours, 21 minutes Time in Bed:  3 hours, 40 minutes Sleep Quality:  Disrupted by frequent alarms—fragmented REM and wake periods Heart Rate During Sleep:  60–79 bpm Key Takeaways: Overnight hypoglycemia severely impacted morning recovery scores Glucose control throughout the day was excellent despite fatigue HRV a...

 Woke up a little stiff, but not nearly as bad as last week. The HOKA Bondis continue to be a game changer—Achilles insertional tendinitis is still 99% improved. That's a huge win. Morning Metrics: HRV: slightly up from yesterday Glucose: steady within preferred range Energy: stable throughout the morning Stress: low Compared to earlier this morning, my post-lunch Welltory metrics showed a slight dip in energy but bounced back by dinner. Glucose continued trending smooth. By evening, metrics indicated balanced recovery. Nutrition & Macros: Calories: 1,804 kcal Protein: 132g Carbs: 128g Fat: 76g Fiber: 18g Macros were dialed in. High-protein, low-glycemic foods throughout the day. No gut upset, and I alternated Coke Zero with Poland Spring water with IQmix Movement:  Hit my 22-minute goal for the day. Light walk mid day and after dinner, keeping pace and form consistent. New sneakers helped tremendously. Bought Morton’s extension insoles to help with L Hallux limitus Medica...