The Quantified Self - Health and Wellness Goals

The Quantified Self - Health and Wellness Goals I am a study of N=1. So are you. Let's talk about goals and habits for long term health!

Stolen, but 100% truth.
08/28/2024

Stolen, but 100% truth.

Here’s some quantitative data:✅ I turned 50 years old! This is definitely where life begins. I never understood that unt...
06/25/2024

Here’s some quantitative data:

✅ I turned 50 years old! This is definitely where life begins. I never understood that until now.
✅ I completed my 100th Orange Theory class. It is now an integrated part of my lifestyle. 🧡🧡🧡
✅ According to their InBody scale, I have lost almost 5% body fat and 9 lbs of fat I have maintained and slightly gained muscle which is most important. The scale number is not a lot, nor is it what is most important. Losing fat without losing muscle is key and is why it looks like I’m still losing weight when it really isn’t changing that quickly.

I don’t take scale weight seriously. I look at ultimate health goals and body composition. It’s all about being healthy!

The wonderful photo is from my friend Alexa at Volarte Photography.

Yesterday’s farmer’s market haul. From the farmer’s market at the Rainbow Plaza on Main Ave every Wednesday. My current ...
06/20/2024

Yesterday’s farmer’s market haul. From the farmer’s market at the Rainbow Plaza on Main Ave every Wednesday. My current goal is to buy local produce as often as possible this summer.

Haven’t done a what am I eating post in a while. Huge salad, leftover pork tenderloin, edamame, mushrooms, EVOO, and red...
03/15/2024

Haven’t done a what am I eating post in a while. Huge salad, leftover pork tenderloin, edamame, mushrooms, EVOO, and red wine vinegar. I eat a lot! I choose whole foods as often as possible.

I don’t focus on the scale much because there are other metrics that determine health but I’d be lying if I said I wasn’...
02/28/2024

I don’t focus on the scale much because there are other metrics that determine health but I’d be lying if I said I wasn’t amazed to see this number for the first time since my 20’s! And I definitely eat! I focus on nutrient dense, single ingredient, whole foods for the majority of my diet. And I am going to OrangeTheory 4 days a week. The metrics I focus on most are my A1C, my advanced lipid panel (I will post about this next time I have it done) and body composition (less body fat, more muscle mass).

Here’s some raw quantified data for you. I’m wearing the Freestyle Libre 3 Continuous Glucose Monitor (CGM). I’ve been w...
02/14/2024

Here’s some raw quantified data for you. I’m wearing the Freestyle Libre 3 Continuous Glucose Monitor (CGM). I’ve been wearing it for 1 day. Here’s how I’m interpreting it from a non-medical standpoint but rather what I’m learning about my own body. (My doctor prescribed the monitor when I was pre-diabetic. They last for two weeks. I had 1 refill left so I decided to give it a go out of curiosity since I eat differently and more nutrient dense carbs since I first wore one.)

1) I highly doubt 122 is my actual current glucose level. I’m guessing this because I have a manual finger stick meter at home which I use periodically to see where my blood sugar is. I ran out of testing strips but I will get some more and make a video of me comparing the CGM to the finger stick. What I’m looking for is big spikes in my glucose and overall trends.

2) Here’s what I ate today and how it correlates with the CGM data. I would say 90/10 in percentage of nutrient dense food vs “treats” so this is another reason I want to see the data. I want to see if I really should tweak anything.
▪️My first meal was around 10:30. The flat line up to the first pointy spike in the graph was when I was eating. For baseline comparison.
▪️At 10:30 I ate avocado toast with lox, which is one of my favorite breakfasts. It was on Ezekiel flourless bread. I really wanted to see how that bread impacted my blood sugar. I did end up eating two small dark chocolate covered strawberry bites from Trader Joe’s.
▪️You can see the first spike with the point that hits the top of the green area. That shows that my blood sugar rose either from the bread or the strawberries then came back down right away. I‘m not concerned with that response.
▪️However, the more rounded spike is more interesting. After I ate that breakfast and the sugar started coming down, I went to work and was subjected to Valentine’s Day chocolate. It was more of the processed, drug store candy variety. I ate two pieces 🙀 (for science! lol).
➡️ After just two pieces of lesser quality food, the sugar level spiked again but “stayed there” longer before it came back down to baseline.

So this is how I know that I have healthier responses to high quality, nutrient dense food. I know that in order for me to continue to stay away from pre-diabetes again, I need to eat less processed food and more nutrient dense food.

This is something I already knew but I find it fascinating to see the data reflect it! I’m planning on a healthy dinner tonight and will update again.

Again, this is all what works for me personally and I do see a dietitian.

02/02/2024

Happy Friday! Weight loss data from the endocrinologist this morning and she is now asking me for weight loss advice for herself and told me I should coach her patients. 🙀 More in the video.

Salmon, salad and purple sweet potatoes! Anyone watch the Blue Zones on Netflix?
02/01/2024

Salmon, salad and purple sweet potatoes! Anyone watch the Blue Zones on Netflix?

A typical dinner at home for us. Stir fried chicken and veggies. Olive oil and soy or teriyaki sauce. Simple and healthy...
01/28/2024

A typical dinner at home for us. Stir fried chicken and veggies. Olive oil and soy or teriyaki sauce. Simple and healthy.

People ask me what I eat. I really don’t have a specific plan! Everything has been about lifestyle habits which is what ...
01/27/2024

People ask me what I eat. I really don’t have a specific plan! Everything has been about lifestyle habits which is what has made it sustainable for me for the long term. When I eat, I eat as much nutrient dense whole foods as I can. I eat a wide variety of vegetables, fruit, lean protein, healthy fats and nuts. I eat big meals focusing on the protein and veggies with everything else as bonus. Here’s what I ate tonight at Truly Greek in Norwalk which is build your own Greek bowls. I love anything ”build your own” so I have control over what goes in it.

Romaine lettuce, grilled shrimp, roasted green beans, roasted peppers, feta cheese, cucumbers, eggplant spread. Tzatziki and pita bread on the side. Pita bread gets eaten after the salad.

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Norwalk, CT
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