22MINUTESADAY

Saturday, June 28, 2025 Today was a solid reminder that health isn’t just about metrics—it’s about joy, connection, and getting the hell away from toxic environments. I spent the day with people who love me, people I trust, and it shows in my numbers. No drama, no operating room tension—just fresh air, laughter, and real companionship. 🧠 Energy & Stress Welltory shows a noticeable uptick in energy compared to the past few days. My stress level dropped and stayed low for most of the day. I woke up refreshed, had a peaceful morning, and stayed grounded throughout. This is what nervous system regulation actually  feels  like. Stress : Low, smooth baseline Energy : Trending upward Mood : Even and grounded, no spikes ❤️ HRV, Heart Rate & Recovery HRV is stable and higher than my weekday average, no doubt helped by the relaxed pace of the day. Resting heart rate stayed in my healthy range, and my recovery metrics are more in line with what they  should  be when I’...

Sleep : 5h 01m (In bed: 5h 43m) Sleep Quality : 61% Light: 2h 56m Deep: 1h 27m REM/Dream: 0h 37m Awake: 0h 43m Glucose : 96 mg/dL overnight – stable, no crashes 🔁 Welltory Readings – June 13 Time Stress Energy Health 6:20 AM 78% 27% 45% 6:24 PM 80% 51% 45% 11:22 PM 72% 38% 45% Stress started high, went higher, and barely let up by midnight. Health? Frozen at 45% like the system just gave up trying. Energy ticked up briefly, but it didn’t mean anything. It never does when you’re this wrecked. 💊 Stack – First Day of Week 147 Compound Tirzepatide – 12.5 mg  (injected today) NP Thyroid Lopressor TriQuetra L-Methylfolate Ritual Multi (50+) Alpha Brain Happy Saffron Plus CoQ10 D3/K2 ❌ No NeuroGum ❌ No Beast Bites ❌ No Digestive Enzymes Nothing I did today mattered. Not physiologically. Not in the data. Not where it counts. I’m walking through every box I’m supposed to check—every supplement, every breath break, every damn tweak—and my metrics still look like I’ve been hit by a truck an...

Last night was awful. What started as what I  thought  was a regular leg cramp turned into something much worse. It hit my upper leg—maybe the hamstring, maybe the sartorius muscle—and it locked so violently that I genuinely thought I’d torn something. The pain was so deep, so intense, I couldn’t move. It felt like my leg was broken. It lasted a full 10 minutes. I stood there gripping the kitchen counter, breathing through clenched teeth, just waiting for it to stop. When it finally did, I was left exhausted, shaky, and honestly… a little scared. Could It Be a Vitamin Deficiency? After 146 weeks on  tirzepatide  (I start week 147 tomorrow), plus a lower-carb, protein-forward diet, reactive hypoglycemia, and ongoing stress—it’s no wonder my nutrient levels are changing. I did what I always do after something weird happens: I went into research mode. What kept coming up over and over?  Vitamin B1 (thiamine) —and specifically, how a  deficiency in B1  can...

💡 Morning Welltory (6:35 AM): Stress:  75% Energy:  29% Health:  100% Midday (10:53 AM): Stress:  75% Energy:  34% Health:  100% Evening Recovery (8:30 PM): Stress:  22% Energy:  82% Health:  100% 🧠 From depleted to recharged. You started the day running on low power and high tension but pulled off a stunning recovery by nightfall. The swing in energy (from 29% to 82%) is a clear win, despite what your glucose graph had to say. 📉 Glucose Timeline – FreeStyle Libre 3 📊 Summary: Your blood sugar spent nearly the entire afternoon and evening in a  reactive hypoglycemia cycle , falling below 70 mg/dL  nine separate times . Key low events: 11:52 AM → 64 mg/dL 1:10 PM → 57 mg/dL 1:11 PM → 54 mg/dL 5:33 PM → 64 mg/dL 5:51 PM → 54 mg/dL 7:06 PM → 64 mg/dL 7:37 PM → 63 mg/dL 📈 By 8:31 PM you were back  in range at 75 mg/dL , holding steady after a rocky day. 🍿 About Today’s Snacking You snacked a lot more than usual today—and with...

 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...

 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...

 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...