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Hematology Follow-Up and a Kitten’s Great Onesie Escape

Brian’s fitness journal after a brain stroke

Today included my hematology follow-up appointment, which meant the usual routine had to make room for doctors, blood tests, and medical logistics.

We first discovered my kidney problem after my brain stroke. At the time, the doctors wanted to try a treatment that would stop iron from leaking into my brain, but one of the requirements for that treatment was healthy kidneys.

That was when we found out mine were not healthy at all.

Back then, my kidney function had fallen close to stage 5.

I have also dealt with anemia since childhood because of a Mediterranean blood condition similar to sickle cell disease. After my stroke, I needed injections to increase my red blood cell count. I went through that treatment for a few months nearly ten years ago.

Earlier this year, my doctor noticed that my red blood cell count had dropped again, so now I am back in treatment mode.

My wife asked me how I did not notice the anemia returning.

Honestly, I did not.

Since I have lived with anemia for most of my life, feeling dizzy from time to time does not feel unusual to me. I know I cannot take regular iron pills because of my blood condition, so I mostly accepted it as normal.

My wife found that strange. She used to struggle with anemia herself, and for her, the symptoms were very noticeable—especially feeling lightheaded after standing too long. In her case, the problem came from not getting enough protein and iron for her activity level.

So now, I am committed to this treatment plan until May. I have to see the hematologist twice a month, which feels slightly ironic because every visit includes them taking three more vials of blood to monitor the blood problem.

Apparently, treating anemia involves donating a surprising amount of blood first.

When I returned home, my wife and I planned to inspect our kitten’s incision. Today was supposed to be the day we decided whether she could finally retire from her onesie.

As it turns out, our kitten made that decision herself.

Sometime between my wife waking up and me getting out of bed, she successfully escaped from the onesie. Apparently, she had officially reached the end of her patience with recovery fashion.

At that point, we looked at the incision, saw that everything appeared healed, and decided not to put the onesie back on.

She has been absolutely full of energy ever since.

Today she has run around the house, reclaimed her territory, and played more than thirty rounds of fetch. Clearly, she feels completely recovered and ready to return to her normal life of speed, chaos, and relentless enthusiasm.

Honestly, seeing her back to normal made the whole day feel much lighter.

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Fueling the Fire: Tracking Your Energy

Day 17 of 100 Days Muscle Resistance Workout Challenge

Topics: Pay attention to your energy during your workout.

Learning Material 

Energy is the invisible “currency” of your training. You may have the discipline to show up, but how much you get out of your workout depends on how much energy you bring into it. Tracking your energy doesn’t mean obsessing over every dip or spike — it means noticing patterns and learning what fuels your best sessions.

Key Insights:

  1. Energy is Multi-Dimensional – Physical energy (glycogen, ATP, hydration), mental energy (focus, motivation), and emotional energy (mood) all interact. A poor night’s sleep can leave you physically fine but mentally sluggish; a stressful day can drain motivation even if your body is rested.
  2. Energy Fluctuates Naturally – Science shows our bodies follow ultradian rhythms (90–120 minute cycles of alertness). You might feel powerful at the start of a workout and sluggish halfway through. Recognizing this rhythm helps you time your most demanding exercises when energy is highest.
  3. Fuel Sources Matter – Your body uses glycogen (from carbs) for quick energy, fat for longer endurance, and protein for repair (not fuel). Skipping carbs entirely may leave you dizzy during cardio, but too many slow-digesting carbs before training can make you heavy. Balance is key.

Real-World Example

Think of your body like a hybrid car. Carbs are the gas for quick acceleration (sprints, heavy lifts). Fats are the steady electric battery (endurance, recovery pace). Protein is the mechanic that repairs the car after the trip. If you only fill one “tank,” you’ll either stall out early or run sluggishly.

My Reflection

Most nights, I achieve a good to excellent sleep score. Because of my naturally low blood pressure, some mornings are harder to wake up, though I usually feel more refreshed once I’ve done my morning exercise.

Occasionally, outside noises like thunder keep me from sleeping, and I notice the sluggishness the next day. I aim to go to bed at the same time every night, which helps me fall asleep more quickly.

Lately, I’ve realized that getting enough protein during the day improves my sleep quality. I also avoid eating after 6 p.m. because it leaves me feeling heavy and less rested the following morning. Going to bed on a full stomach never works well for me.

Today I felt more tired than usual because I didn’t get enough sleep. Since starting resistance training, I’ve noticed that my body craves more rest than before. Importantly, I feel so good about myself.

Biometric data

Change in Weight from Day 1: – 2.2 lb.

Skeletal Muscle: 39.2 %

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment):

  1. Nutritional tweak: Add a small, fast-digesting carb (like half a banana or a slice of toast) 30–60 minutes before workouts to see if it steadies your energy.
  2. Sleep awareness: Set a simple pre-bed wind-down (no screens for 20 minutes, light stretching, or reading) to improve sleep quality — energy will often follow.
  3. Micro-habit: Do your hardest exercise (squats, push-ups, or cardio burst) in the first 15 minutes of training when your natural energy is highest.
Day 16

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Why a Consistent Sleep Schedule Boosts Recovery

Day 16 of 100 Days Muscle Resistance Workout Challenge

Topic: Consistent sleep schedule for recovery

Learning Material 

It’s tempting to think of sleep as a numbers game—just hit 7–8 hours and you’re fine. But science shows that when you sleep matters almost as much as how long you sleep. Your body runs on circadian rhythms, a natural 24-hour clock that thrives on consistency. Going to bed and waking up at the same time every day strengthens that rhythm and amplifies recovery.

Key Insights

1. Regularity Strengthens Recovery

Research on sleep regularity shows that maintaining consistent bed and wake times improves sleep onset, sleep efficiency, and subjective restfulness. In contrast, irregular schedules—such as alternating late nights and early mornings—disrupt circadian alignment and reduce sleep quality even when total sleep duration remains unchanged1. Inconsistent schedules—late nights followed by early mornings—confuse your body’s internal clock, leading to lower-quality rest even if the total hours look the same.

2. Hormones Love Predictability

Growth hormone and melatonin are both key for muscle repair and recovery. Melatonin is released on a schedule, which helps set the body’s sleep cycle, allowing recovery hormones like growth hormone to be released at nighttime. If bedtime shifts wildly, these hormones don’t peak at the correct times, which can blunt muscle growth and recovery. Think of it like watering a plant—doing it at the same time each day helps it thrive.

3. Consistency Beats Perfection
You don’t need to hit the exact minute every night. Even keeping within a 30–60 minute window trains your body to expect sleep, making it easier to drift off and wake up energized. The brain loves rhythm—it learns best, recovers best, and performs best with predictable cycles.

Metaphor Example

Imagine your body as a train system. If trains (your sleep cycles) run on time every day, passengers (your hormones and recovery processes) know exactly when to board. If trains are late or unpredictable, everyone waits around, and the whole system slows.

My Reflection

From experience, I’ve learned that regulating my bedtime helps me fall asleep much faster than when I used to have irregular sleep patterns years ago. The one challenge I still face is adjusting to seasonal time changes—I often need to prepare about 10 days in advance.

When I get a good night’s sleep, my mind feels clearer and sharper. I also notice that I eat better the following day because I feel more energized and motivated. My waking time varies slightly, usually within a 20-minute window, but I don’t even set an alarm. I prefer to wake up naturally, and since I’ve regulated my sleep, my body allows me to do that. Occasionally, things like thunderstorms interrupt my sleep, but this is rare. When it happens, I simply stay still in bed and rest. The next night, I often sleep a little longer—about 30 minutes—but the sleep is deeper and restorative.

It took me years to train my body clock, as I was naturally more of a night person. Now, though, I find that exercising in the morning is far better for my productivity and energy throughout the day. This routine has worked well for me for years, and I have no desire to return to my old habits.

Biometric data

Change in Weight from Day 1: -1.6lb.

Skeletal Muscle: 39.10%

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment)

  1. Sleep: Set a target “bedtime window” (e.g., between 9:30–10:00 p.m.) and stick to it for three nights.
  2. Micro-habit: Dim lights and reduce screen use 30 minutes before bed to cue your body’s rhythm.
  3. Mindset: Think of bedtime as part of your training routine—not an afterthought.

Day 15

Note

  1. Marc Wittmann et al., “Social Jetlag: Misalignment of Biological and Social Time,” Chronobiology International 23, nos. 1–2 (2006): 497–509, https://doi.org/10.1080/07420520500545979. ↩︎
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Kitten Recovery Update: Escape Attempts, Endless Appetite, and Onesie Battles

Brian’s fitness journal after a brain stroke

Another Kitten Recovery Update. Our Kitten has been recovering very well. In fact, she is recovering so well that she is sure she does not have to be in her onesie.

This morning began with breakfast, coffee… and a jailbreak attempt.

The moment I opened my office door, our cat made a bold dash for freedom. After more than a week of confinement, she clearly believes she has served her sentence. Now every door opening feels like a high-stakes negotiation. I have to move carefully, or she will slip past me like a tiny, determined fugitive.

As if that were not enough, she had also escaped her surgical onesie—again.

Impressive, honestly.

At first glance, her incision looked fine, but I plan to do a more careful inspection with my wife later. In the meantime, I reset the situation: recapture the cat, reinstall the onesie, restore order.

Temporary victory.

Her Restless Kitten Syndrome continues at full strength.

After securing the onesie (round two), I gave her another dose of pain medication, followed by food and fresh water. Her appetite, by the way, is thriving. She has already finished four bowls of food—and it is only midday.

At this rate, the onesie is not shrinking. She is expanding.

My wife noticed the same thing last night while adjusting the onesie during another escape attempt. Between limited movement and increased eating, our little patient has entered what I would call a very successful recovery phase.

On the bright side, I have become surprisingly skilled at giving her medication. My wife taught me the technique: distract generously, act quickly, and make sure the cat never fully realizes what just happened. Efficiency is key. Confusion is helpful.

So far, it works.

Despite all the chaos—the escapes, the climbing, the constant supervision—I am genuinely happy we have her. She has added a lot of life (and activity) to my days. I have always been a cat person, and even this tiny troublemaker has completely won me over.

Now we are both waiting for the same thing:
the end of the onesie, the reopening of the room, and her return to full freedom.

I suspect she will celebrate that moment dramatically.

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The Bedtime Blueprint: How Sleep Awareness Improves Recovery and Performance

Day 15 of 100 Days Muscle Resistance Workout Challenge

Topic: Start with Awareness – Notice what time you went to bed and how long you slept.

Learning Material 

Before you can improve your sleep, you first need to notice it. Just like tracking workouts or nutrition, simply observing your bedtime and sleep duration builds awareness. Awareness doesn’t require immediate change—it creates a foundation for making smarter adjustments later.

Key Insights

1. Awareness is the First Rep


 In psychology, self-monitoring is one of the most effective tools for habit change1. By writing down when you went to bed and how long you slept, you start seeing patterns: maybe you sleep less after late-night screens, or you recover better with an earlier bedtime. The act of noticing primes your brain for change.

2. Sleep = the Body’s Recovery Mode

 During deep sleep, growth hormone is released—critical for muscle repair. REM sleep supports memory and learning, which matters just as much if you’re coding, writing, or problem-solving. Without enough quality sleep, workouts feel heavier, reaction times slow, and fat loss stalls. Sleep isn’t “time off”—it’s part of training.

3. Small Patterns, Big Insights

 You don’t need fancy trackers to start. A simple journal entry like “Bed at 11:15, woke at 6:30, 7 hours total” is enough. Over a week, you’ll see whether your body thrives on a consistent schedule or struggles with irregularity. Awareness alone can motivate earlier adjustments, much like seeing your step count motivates you to move more.

Metaphor Example:


Think of sleep like charging your phone. If you only ever plug it in for 30 minutes here and there, the battery never reaches full power. Consistency in bedtime is like plugging into the charger overnight—you wake up with a full charge, ready to perform.

My Reflection

I keep close track of my sleep, and if I had to rate it on a scale of 1 to 10, it usually lands around a 9. My Fitbit regularly shows a sleep score above 90%. I tend to get slightly more REM sleep than the benchmark and enough deep sleep to feel fully restored. On average, I’m awake only about 10–15 minutes during the night.

To support good sleep, I stay active during the day, avoid eating after 6 p.m., and skip late workouts. I also step away from the computer after 8 p.m. because I know how much my sleep quality matters—if I get less than seven hours, I feel sluggish the next day.

Most nights, I fall asleep around 9:30 p.m. and don’t wake up until 3 a.m. or later. Sometimes I sleep straight through without interruption. The only things that disturb me are my cat jumping on the bed or the occasional thunderstorm. Last week’s heavy storms, for example, kept me from sleeping as soundly.

Interestingly, ever since I began eating more adequately, my sleep has noticeably improved. I’m not sure if there’s a direct connection, but it’s something I’d like to explore further.

Biometric data

Change in Weight from Day 1: -1.8 lb.

Skeletal Muscle: 39.10%

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment)

  1. Sleep: Set a “bedtime reminder” alarm 30 minutes before your ideal sleep time.
  2. Mindset: Treat sleep as active training—your recovery session, not wasted time.
  3. Micro-habit: Keep a small bedside notebook to record sleep and wake times in under 1 minute.
Day 14

Note

  1. S. Michie et al., “Effective Techniques in Healthy Eating and Physical Activity Interventions: A Meta-Regression,” in Database of Abstracts of Reviews of Effects (DARE): Quality-Assessed Reviews [Internet] (Centre for Reviews and Dissemination (UK), 2009), https://www.ncbi.nlm.nih.gov/books/NBK77075/. ↩︎

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Closing the Gaps: Training That Fits Your Life

Day 14 of 100 Days Muscle Resistance Workout Challenge

 Topic: Where am I lacking? What fits my lifestyle?

Learning Material 

One of the biggest mistakes in fitness is following someone else’s plan without checking if it fits your own life. Muscle growth isn’t about chasing a “perfect” program—it’s about creating one that works for you consistently. Knowing your gaps and adapting training to your lifestyle makes the difference between quick burnout and long-term success.

Key Insights

1. Spotting Weak Links
Sometimes progress stalls not because of effort, but because of gaps—too little sleep, missing nutrients, or training that doesn’t match your energy rhythm. For example, someone who always trains late at night but sleeps poorly may see slower recovery. Identifying where you’re lacking helps you fix the weakest link, not just work harder.

2. Lifestyle Shapes Training
 Research shows that adherence—the ability to stick with a program—matters more than intensity in the long run1. If you dislike morning workouts but force them anyway, you’ll likely quit. The best plan is the one you’ll actually do. Lifestyle alignment increases consistency, which is the real driver of muscle progress.

3. Balance Over Perfection
 Think of your training like a budget. If you overspend (overtrain) or underspend (skip workouts), the balance sheet shows it. But if you regularly invest what you can, even small amounts add up. Muscle gains compound just like savings. Missing one category—like skipping recovery or ignoring nutrition—creates debt your body must repay.

Metaphor Example:


Imagine your fitness routine as a three-legged stool: training, nutrition, and recovery. If one leg is shorter than the others, the stool wobbles. Strength comes not from making one leg taller, but from evening them out.

My Reflection

The most significant change I’ve made, aside from adding resistance training to my cardio routine, is increasing my protein intake throughout the day. My body is responding by gradually building muscle. I’ve noticed a pattern: I gain some muscle mass, drop a little weight, and overall, my body composition improves. The key difference is that I’m no longer losing weight too quickly. This morning, I was about 0.8 pounds lighter than when I started, and my muscle mass decreased by 0.2 pounds.

Another big improvement has been sleep quality. My sleep scores used to hover between 80 and 85, but now they range from 83 to 95. I’m getting longer REM cycles and deeper sleep, which I suspect comes not only from the added exercise but also from the mental demands of my daily research, coding, and writing.

Starting tomorrow, I plan to increase my HIIT (high-intensity interval training) sessions to twice a day and observe how it affects fat burning. I don’t yet know the right number of burpees per set, so I’ll begin with a 30-second-on/30-second-off approach and gradually increase the duration.

Ultimately, my goal is to “win the game”: to lose weight steadily while preserving—and ideally increasing—muscle mass. I’m especially focused on strengthening my legs, as building a solid foundation there supports both endurance and overall strength.

Biometric data

Change in Weight from Day 1: -0.8 lb.

Skeletal Muscle: 38.9%

Muscle Mass: 94.8lb.

Adjustment Ideas (Strategic adjustment)

  1. Diet: Identify one meal that could be more balanced (protein + carb + fat) and adjust it this week.
  2. Sleep: Set a consistent bedtime alarm—even 15 minutes earlier than usual—to improve recovery.
  3. Mindset: Shift focus from “ideal training” to “sustainable training”—ask daily: Does this routine fit my life today?

Day 13

Note

  1. (PDF) The Pleasure and Displeasure People Feel When They Exercise at Different Intensities Decennial Update and Progress towards a Tripartite Rationale for Exercise Intensity Prescription,” ResearchGate, ahead of print, August 5, 2025, https://doi.org/10.2165/11590680-000000000-00000. ↩︎
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Restless Kitten After Surgery: Restless Kitten Syndrome

Brian’s fitness journal after a brain stroke

Our cat has officially entered what I call:
“Restless Kitten Syndrome.”

Today turned into a fairly lazy day—at least for me. For her, it was a day full of frustration, boredom, and creative attempts to reclaim her former lifestyle. Since she remains confined to my room, she has decided that I am now her primary source of entertainment.

And by “entertainment,” I mean climbing all over me constantly.

Right after her surgery, she needed comfort, and we gave her plenty of it. Now, she has upgraded that expectation into a full-time service plan. She demands attention with increasing enthusiasm, clearly confused about why her life has suddenly become so restricted.

From her perspective, this makes no sense.

She wants to run, jump, and play fetch.
Instead, she gets… rest.

The vet gave us strict instructions: no activity. The incision needs time to heal, and one enthusiastic leap could undo everything. Unfortunately, cats are not known for her patience. She is energetic, athletic, and deeply committed to chaos.

To make matters worse, the medication keeps her slightly calmer than usual—but not calm enough to accept this new lifestyle without protest. She knows something is different. She just does not understand why we refuse to play with her.

Naturally, she has found a solution.

If she cannot play, she will use me as equipment.

The highlight of the day came during my planking session. Just as I started, she decided my back and legs made an excellent climbing structure. Now, one might assume that a cat adds useful resistance for strength training.

This is incorrect.

A moving cat adds unpredictability, instability, and a strong desire not to collapse mid-plank and accidentally squash your recovering patient.

I abandoned my first attempt.

I Tried my exercise again.

An hour later—after sufficient cuddling, petting, and emotional negotiations—I tried again. This time, I succeeded.

Victory, under these conditions, feels earned.

At the end of the day, her behavior makes perfect sense. She is bored, restricted, and full of energy with nowhere to go. Attention has become her only available activity, so she takes as much of it as possible.

We are now counting down the days. In about ten days, she should be free from her onesie and allowed to move more naturally again.Until then, I remain:
part caretaker, part furniture, and part jungle gym.

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The Nutrient Dream Team: Protein, Carbs, and Fats in Harmony

Day 13 of 100 Days Muscle Resistance Workout Challenge

 Topic: How protein, carbs, and fats work as a team (timing, balance, portion)

Learning Material 

Think of your body as a high-performance orchestra. Protein, carbs, and fats are the three main nutrients. Each plays a unique role, but only when they’re in tune and playing together do you get a masterpiece of energy, strength, and recovery.

Key Insights

1. Protein: The Builder
Protein supplies the raw materials (amino acids) for repairing and building muscle tissue.1 Without enough protein, your muscles can’t rebuild efficiently after workouts. Timing matters too: having protein within a couple of hours post-exercise maximizes repair.

2. Carbs: The Spark Plug
Carbs fuel your workouts by filling your muscles with glycogen (stored energy)2. Eat carbs before exercise for energy, and after exercise, they help restock glycogen and work hand-in-hand with protein to accelerate muscle recovery. Skipping carbs can leave you sluggish, like trying to run a car with no gas.

3. Fats: The Conductor Behind the Scenes
Healthy fats regulate hormones, stabilize energy, and reduce inflammation3. While they don’t provide the immediate spark that carbs do, they set the stage for balanced performance and recovery. Timing matters: large amounts of fat right before a workout may slow digestion, but moderate amounts during the day support overall balance.

Metaphor Example:


Imagine a sports team. Carbs are the speedy forwards, providing quick bursts of action. Protein is the solid defender, rebuilding the team’s strength after every match. Fats is the coach, making sure the whole system functions well over the long season. If one role is missing or out of balance, the team struggles to win.

My Reflection

Last night, I bought a banana and tried eating it with homemade yogurt after my training. It made me realize that it might actually work better as a pre-workout snack. The challenge is that I train right after waking up, and my body doesn’t really want food at that hour—so for now, I’ll stick with eating afterward.

My yogurt is homemade, with no preservatives or added sugar, and it tastes milder than store-bought yogurt. My husband and I make an effort to vary our protein sources since relying only on animal-based protein could put extra strain on his kidneys.

Over the past few days, I haven’t lost any weight—in fact, I’ve gained a little. But this time the gain is muscle mass. Even a one-pound difference can fluctuate easily depending on water retention, salt intake, or hydration. The encouraging part is that this increase seems to be real muscle, not just weight shifting around. For the first time since adjusting our diet for my husband’s protein restriction, I’ve actually built measurable muscle instead of losing it.

The biggest lesson from this experience is that the quality of food truly matters for training. Carbs, fats, and proteins each play an essential role, and the balance between them makes all the difference in progress.

Adjustment Ideas (Strategic adjustment)

  1. Diet: Plan one balanced pre- and post-workout meal this week (carb + protein before, protein + carb after).
  2. Micro-habit: Add a palm-sized portion of protein to at least two meals daily.
  3. Mindset: Think of nutrients as teammates, not rivals—when planning meals, ask: Do I have all three players on the field?

Biometric data

Change in Weight from Day 1: -1.2 lb.

Skeletal Muscle: 39.00%

Muscle Mass: 94.8 lb.

Day 12

Notes

  1. Stuart M. Phillips and Luc J.C. Van Loon, “Dietary Protein for Athletes: From Requirements to Optimum Adaptation,” Journal of Sports Sciences 29, no. sup1 (2011): S29–38, https://doi.org/10.1080/02640414.2011.619204. ↩︎
  2. Asker E Jeukendrup, “Periodized Nutrition for Athletes,” Sports Medicine (Auckland, N.z.) 47, no. Suppl 1 (2017): 51–63, https://doi.org/10.1007/s40279-017-0694-2. ↩︎
  3. J. Delarue et al., “Fish Oil Prevents the Adrenal Activation Elicited by Mental Stress in Healthy Men,” Diabetes & Metabolism 29, no. 3 (2003): 289–95, https://doi.org/10.1016/s1262-3636(07)70039-3. ↩︎

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 Fueling Hormones, Building Muscles: Why Fats Matter

Day 12 of 100 Days Muscle Resistance Workout Challenge

Topic: Fats as hormones’ best friends and muscle-supporting nutrients.

Learning Material

When people think of fats, they often picture something to avoid—but for muscle growth, fats are silent allies. They don’t just sit in your body as stored energy; they play an active role in hormone production, joint health, and even mental sharpness.

Key Insights: Healthy Fat for Muscle Growth

Hormones and Muscle Growth: Your body’s main muscle-building hormone, testosterone, is partially made from cholesterol1—a type of fat. Without enough healthy fats, your hormone balance can dip, slowing recovery and muscle gains. Omega-3 fatty acids also help regulate cortisol (the stress hormone), which, when chronically high, can break down muscle tissue.

Fat as a Slow-Burning Energy Source: Unlike quick carbs, fats provide a steady energy supply. This matters for long workouts or recovery days when you don’t want to “crash.” Think of fats as the slow-burning logs in your metabolic fireplace, keeping the fire alive long after the kindling (carbs) burns out.

Fats and Recover: Healthy fats reduce inflammation in your body2. After a heavy leg day or intense cardio, omega-3s (like those from salmon, walnuts, or flaxseeds) act like a calming balm for sore muscles and joints.

Story Example:

Imagine your muscles are construction workers rebuilding after a workout. Proteins are the bricks, but fats are like the project managers and logistics coordinators—ensuring workers get paid (hormones regulated), the roads stay open (joints supported), and there’s no strike (inflammation reduced). Without them, the whole project slows.

My Reflection

I’ve always known that omega-3-rich foods are “good,” but I never really understood why. Today’s learning pushed me to check the sources and finally see the science behind why so many doctors recommend them.

My husband also eats omega-3-rich foods, though in moderation because of his kidney condition—his doctor advised him to limit it to about one tablespoon a day. I usually rely on a supplement, but knowing that omega-3s can also help manage stress makes me want to take them more consistently. I also realize it’s important to get them from real foods, not just capsules.

There are three main types of omega-3s: ALA (alpha-linolenic acid), which comes from plants, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which come from marine sources. Since the body only converts a small percentage of ALA into EPA and DHA, variety matters.

Plant-based sources (ALA):

  • Flaxseeds & flaxseed oil
  • Chia seeds
  • Walnuts
  • Hemp seeds
  • Soybeans & soybean oil
  • Canola oil

Fortified foods:

  • Omega-3-enriched eggs
  • Certain brands of yogurt, milk, or bread

Today I had yogurt with flaxseed and a little canola oil. Still, I know I’m not getting enough overall. Now that I understand the benefits more clearly, I want to make a real effort to include omega-3-rich foods in my diet.

Today, I’ve eaten Yogurt with flaxseed and canola oil. I don’t think I eat enough of them. Since I know the positive impact on the body, I would definitely work on getting them.

Biometric data

Change in Weight from Day 1: -1.8 lb.

Skeletal Muscle: 39.8%

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment)

  1. Diet: Add one portion of omega-3-rich food (salmon, chia seeds, walnuts) three times a week to support recovery and hormone health.
  2. Mindset: Reframe fats as allies, not enemies—when you see avocado or olive oil, think “muscle fuel,” not “weight gain.”
  3. Micro-habit: Pair a small handful of nuts with your afternoon tea/coffee instead of a carb-only snack.

Day 11

Notes

  1. J. Delarue et al., “Fish Oil Prevents the Adrenal Activation Elicited by Mental Stress in Healthy Men,” Diabetes & Metabolism 29, no. 3 (2003): 289–95, https://doi.org/10.1016/s1262-3636(07)70039-3. ↩︎
  2. Philip C. Calder, “Marine Omega-3 Fatty Acids and Inflammatory Processes: Effects, Mechanisms and Clinical Relevance,” Biochimica et Biophysica Acta (BBA) – Molecular and Cell Biology of Lipids, Oxygenated metabolism of PUFA: analysis and biological relevance, vol. 1851, no. 4 (2015): 469–84, https://doi.org/10.1016/j.bbalip.2014.08.010. ↩︎

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Carbs: Fuel, Not Foe

Day 11 of 100 Days Muscle Resistance Workout Challenge

Topic: Why carbs fuel both workouts and recovery (and why not all carbs are equal).

Learning Material 

Carbohydrates are often misunderstood—many diets label them as “bad,” but for anyone training their muscles, carbs are actually one of your best allies. Think of carbs as the fuel that keeps your training engine running. When you work out, your muscles rely heavily on glycogen (the stored form of carbohydrates) for energy. Without enough glycogen, your body shifts to burning protein or fat, but neither is as quick or efficient for intense workouts.

Key Insights

  1. Carbs = Quick Energy + Faster Recovery
    • During workouts, glycogen in your muscles is broken down to provide fast energy. After training, eating carbs helps replenish this glycogen, which accelerates recovery and reduces fatigue for your next session.
  2. Not All Carbs Are Equal
    • Simple carbs (like candy or soda) give you a quick spike of energy, but it fades fast. Complex carbs (like oats, brown rice, or sweet potatoes) release energy steadily, keeping your performance stable. Timing matters—simple carbs can be useful right before or after workouts, while complex carbs work better for meals.
  3. Carbs Protect Muscle Mass
    • If you don’t eat enough carbs, your body may use protein from your muscles as fuel. In other words, skimping on carbs can sabotage the muscle you’re working so hard to build.

Story Example


Imagine your body is like a hybrid car. Carbs are the energy source that provides instant acceleration. Without sufficient charge, the car runs on backup fuel (protein from muscle), which gets you moving but damages the engine in the long term. Keeping your glycogen tank full means your body can train harder without sacrificing muscle.

My Reflection

I usually start my mornings with oatmeal because it gives me steady energy for cardio. Since I’ve been increasing my protein intake, I’ve reduced carbs, but I realized I can’t cut them too much—especially before cardio. When I tried, I felt dizzy. A banana seems like a practical option since it’s easy to eat on the go, so I’ll pick some up this weekend.

I’ve also noticed a slight weight gain, but I’m not too concerned. My weight tends to fluctuate by one or two pounds, mostly due to water balance. For example, after doing yard work outside, I can drop two pounds quickly.

On a positive note, my body feels less sore compared to last week. This tells me I might need to adjust my abdominal exercises, as my body is adapting. I’m also considering adding burpees twice a week—starting with 10 per set and gradually increasing. Incorporating some High-Intensity Interval Training (HIIT) should help me burn fat more efficiently while keeping my workouts challenging.

Biometric data

Change in Weight from Day 1: – 1.6lb.

Skeletal Muscle: 39.10%

Muscle Mass: 94.8 lb.

Adjustment Ideas (Strategic adjustment)

  • Add one serving of complex carbs (e.g., brown rice, sweet potato, quinoa) to lunch or dinner to keep glycogen levels steady.
  • Try a small pre-workout carb snack (banana, oatmeal, or rice cake) and see if it improves training performance.
  • Journal post-workout energy levels for one week, noting differences on higher-carb vs. lower-carb days.

Day 10