Tag: healthy lifestyle

Posted on

A Comedy of Errors: My Morning Adventure in Forgetfulness

Written February 25, 2025

Hello Dear Readers,

This morning was a disaster of my own making—an entirely avoidable one, at that. It all started with a simple yet catastrophic decision: going back to sleep.

My wife had to leave early for work, so I woke up with her, saw her off, and then—because I am, at times, my own worst enemy—I crawled back into bed. When my alarm rang at its usual time, I reasoned that there was no immediate need to rise and shine. Why rush? The world could wait. I could bask in the warmth of my blankets for just a little while longer.

Ah, but then—the horror! Like a bolt of lightning, it struck me. I had an appointment at the phlebotomy lab. This morning. In a moment, I went from blissful comfort to full-blown panic mode.

Suddenly, I was a man on a mission. Breakfast was a frantic affair—more a feeding frenzy than a meal. I barely finished swallowing before summoning an Uber to whisk me across town. Somehow, by sheer force of will (and the generosity of traffic lights), I arrived roughly on time. My reward? A needle in my arm and the satisfaction of knowing I had narrowly avoided disaster.

The Saga of the Quarterly Lab Visit

This whole lab ordeal isn’t a weekly thing, thank goodness. It happens once every three months—a fun little prelude to my nephrologist appointments. The lab used to be conveniently located within walking distance, but those were the good old days. Now, thanks to the ever-evolving world of healthcare logistics, both my doctor’s office and the lab have migrated to opposite ends of the city. Since my wife was at work, Uber was my chariot of choice.

A Kidney’s Hard-Won Victory

Once upon a time, my kidneys were in such dire shape that a transplant was on the horizon—stage five of kidney disease, the final boss level. But through some miracle of discipline (and possibly sheer stubbornness), I clawed my way back to stage three. Even my doctors were impressed. Kidneys don’t just bounce back like that. It’s been an uphill battle—strict diet, exercise, a truckload of medication—but I intend to keep it that way. If my kidneys have fought this hard, the least I can do is not sabotage them.

The Curious Case of the Urgency-Driven Wife

Speaking of discipline, my wife operates on a completely different level. She thrives on urgency. More time? Not helpful. More deadlines? That’s where she shines. She has goals stacked like dominos—lifelong ones, yearly ones, monthly ones, and even daily ones. Meanwhile, I apparently struggle with remembering a single appointment that’s been on my calendar for months.

A Morning Lost in Translation

In my defense, I used to have a built-in scheduling assistant—my wife. For years, she managed my appointments with an efficiency that I now recognize I took for granted. But since 2017, I’ve been the proud (if slightly forgetful) owner of my own calendar. And today, that system failed spectacularly. I’m fairly certain I ignored every phone alarm. Maybe I was half-asleep. Maybe I was just being me.

The Aftermath of Chaos

Once I got back home—blood drawn, dignity slightly bruised—I tried to restore order to my day. I worked out, did my language practice, and checked off my morning to-do list. By some miracle, I still had time before dinner prep to catch my breath and, of course, write about my self-inflicted chaos. What is the moral of the story? Maybe don’t ignore your alarms. Or better yet, don’t trust a half-asleep brain to make scheduling decisions. It does not have your best interests at heart.

Posted on

 Snow Day Struggles: Running Plans Thwarted, but Perspective Gained

Written February 19, 2025

reviewed 3/2

Hello Dear Readers,

Well, there goes my run—canceled, thanks to a generous overnight delivery from Mother Nature. Snow blanketed everything, and with temperatures stubbornly hanging below freezing, it’s not melting anytime soon. Schools across Nashville have shut their doors, throwing parents into chaos. Do they brave the roads and head to work, or do they scramble to find last-minute childcare? The great snow day debate. It’s a logistical nightmare for many, but keeping kids safe comes first.

For us, though? Not exactly a crisis. My wife works from home now, a far cry from her former 80-hour-a-week, always-on-the-move lifestyle. She used to thrive on that pace—until I nearly died from a brain stroke. That changed everything. She still brings it up sometimes, but I know there’s a lot she doesn’t say. She doesn’t need to. The shift in her priorities says it all. These days, she avoids crowded spaces, dodges anyone who so much as sniffles, and keeps a close eye on me. To most people, I probably look fine—no obvious signs of past medical issues. But my kidneys are still compromised, and something as minor as a cold could spiral into something serious. My wife knows that. And she never forgets.

Truthfully, I don’t blame her. I worked hard—really hard—to regain as much function as possible. The last thing I want is to put my family through that kind of fear again. Once was more than enough.

Remote work has been a game-changer for her. Some people hate it—too many distractions, not enough structure. But for her? It’s perfect. She thrives on creating processes, developing automation, and solving complex problems that most people wouldn’t even know where to begin. Nothing really breaks her focus. Well, almost nothing. The fear of my near-death experience still lingers in the background, even if she doesn’t always talk about it. Instead of letting it paralyze her, she adapted. If she can’t erase the fear, she can at least manage it—and working from home is part of that strategy.

As for me, I have mixed feelings about today’s forced break. On one hand, I wasn’t exactly excited about an hour-long run in below-freezing temperatures. On the other hand, I don’t like missing scheduled runs. Skipping throws off my rhythm, and I know how easily one missed workout can turn into two, then three. But if I can’t run, I can at least make myself useful.

Shoveling it is. Not the full driveway—that’s asking too much—but enough to clear a path for any brave delivery drivers attempting to make their rounds. Amazon doesn’t care about the weather, and I’d rather not have packages stranded in a snowbank. It’s not the workout I planned, but it’s still movement, and at least it gives me an excuse to step outside.

So, no run today. But I’ll survive. And hopefully, so will my perfectly timed book order.

Posted on

Winter’s Sneaky Comeback and My Sore-Legged Recovery Day

Written February 9, 2025

Hello Dear Readers,

This morning, I innocently peeked outside, expecting to see the same pleasant scenery from just a few days ago. Instead, I was met with a brutal slap of icy air, sharp enough to make me reconsider all my life choices. The mild temperatures of the past few days had been a cruel deception. The tiny green sprouts that had optimistically popped up earlier in the week? Gone. Buried under the relentless grip of winter’s encore performance.

I swear, nature has a cruel sense of humor. One day, it’s all sunshine and warm breezes, luring you into a false sense of security. The next, it sucker-punches you with a reality check in the form of bone-chilling wind. And today? Today was the kind of cold that makes you rethink your entire relationship with the great outdoors.

Fortunately, I didn’t have to deal with it. Sundays are my designated recovery days, meaning I had no reason to step outside and voluntarily freeze. As long as I stayed inside my warm little fortress, winter could do whatever it wanted. I wasn’t participating.

Now, about my legs. After months of dedicated running, I’ve built up enough endurance that muscle soreness rarely visits me. So, when I woke up and felt that familiar ache, I knew I had done something right. Yesterday’s run must have been extra brutal because my legs were making their displeasure known. Stiff, sore, and just dramatic enough to make me shuffle around like I had aged a few decades overnight.

But soreness is secretly a good thing. It means progress. It means my muscles are rebuilding, hopefully, stronger and faster than before. Maybe—just maybe—this is the kind of soreness that results in a breakthrough. Perhaps next week, I’ll find myself shaving seconds off my pace, gliding through my runs like some sort of gazelle. Or, you know, at least not feeling like I’m dragging bricks for legs.

In the meantime, today is all about stretching. I’ve actually been pretty consistent with it, mostly because I found a way to trick my brain into doing it. The secret? Pairing it with planking. After every plank session, I roll right into some leg stretches. It’s a system that works suspiciously well, and since I usually plank multiple times a day, I end up getting in at least three or more solid stretching sessions without even thinking about a small habit, but a game-changer for keeping my legs in running shape.

So, while the outside world insists on being a frozen wasteland, I’ll be in here, stretching, planking, and basking in the warmth of my personal sanctuary. I’ll let winter do its thing, and I’ll do mine—until tomorrow when I have to lace up my running shoes again and face whatever fresh weather betrayal awaits.

But that’s a problem for future me. Today, I am inside. Today, I recovered. And today, I pretend that winter doesn’t exist.

Posted on

A Walk to the Doctor’s Office (and a Well-Earned Cupcake)

Written February 4, 2025

Hello Dear Readers,

It’s that time of year again—my annual checkup with my general practitioner. Not my nephrologist this time, just the standard “let’s make sure nothing unexpected is brewing” kind of visit. Although, if I’m being honest, “annual” checkups feel almost quaint in my world. Thanks to my kidneys, I’m on a much more frequent schedule.

When we bought this house, my wife and I made sure we had all the essentials within walking distance—our dentist, doctor, and a few favorite spots for coffee. It makes life easier, and today, it means my appointment is just a short stroll away. The weather isn’t as pleasant as yesterday, but it’s decent enough. Besides, I won’t be outside long, so why complain?

There’s something oddly comforting about these little hubs of life—places where errands mix seamlessly with leisure. My doctor’s office is nestled in a small mall, surrounded by restaurants, coffee shops, and even a cupcake store. My wife isn’t big on cupcakes, but I certainly am. And today, I just might reward myself with one.

Before my brain stroke, I never imagined I’d be visiting doctors so regularly. Back then, checkups felt optional—something you did when absolutely necessary, not something you scheduled like clockwork. Now? Every few months, I’m back in an exam room, getting my blood pressure, heart rate, and kidney function scrutinized. It’s not my favorite pastime, but I’ve learned to accept it. There’s no use questioning how important these visits are. They keep me informed, and more importantly, they keep me alive.

A lot of it comes down to choices—small, daily decisions that keep my health in balance. My wife and I eat in a way that supports my kidneys: more fresh produce, fewer processed foods, and carefully measured protein. I can’t just mindlessly grab a steak or overindulge in anything salty. Even something as minor as a cold or a slight miscalculation in my water intake can send my numbers in the wrong direction. It’s a delicate system, and I have to respect it.

That’s why I no longer mind these doctor’s visits like I used to. They aren’t just about checking boxes; they’re about staying ahead of problems before they spiral. I listen to my doctors, take their advice seriously, and adjust accordingly. It’s a partnership, not a battle.

Still, a little reward never hurts. After my checkup, I plan to take a detour to the cupcake shop nearby—nothing excessive, just a small indulgence to mark another successful visit. Because if there’s one thing I’ve learned, it’s that balance is everything. Taking care of my health is non-negotiable, but finding joy in the little things? That’s just as important.

So, here’s to another routine checkup, another step in the right direction, and maybe—just maybe—a well-earned cupcake at the end of it all.

Posted on

A Funny Thing About Annual Check-Ups

Written January 29, 2025

Hello Dear Readers,

Every January, like clockwork, I get a little nudge from my doctor’s office: It’s time to schedule your annual physical! It’s a routine as predictable as New Year’s resolutions that don’t make it past February. Except this year, something was off. By mid-January, my inbox remained suspiciously silent. There was no automated reminder, no gentle push to book an appointment.

Curious (and a little paranoid), I logged into my patient portal, hoping to schedule it myself. Turns out, I was a bit premature. Last year’s appointment was on January 30th, so technically, I wasn’t due just yet. Patience, as they say, is a virtue—but when it comes to health, I’d rather be early than late.

Lessons From a Stroke: Why I No Longer Play Chicken With My Health

Before my brain stroke, I wasn’t exactly best friends with the medical world. Doctors were for emergencies, right? Annual check-ups were those things people did when they had extra time. And I, in my infinite wisdom, thought I had plenty of it.

Then came the stroke. And the swollen feet from gout. And the realization that, actually, time isn’t something to take for granted. Now, I’m a changed man—or at least a much more medically responsible one. I go for my annual physical without fail, and I see my nephrologist every few months like it’s a standing coffee date (minus the coffee because caffeine is another thing I have to watch).

The Irony of Post-Stroke Health

Here’s the kicker: I’m probably the healthiest I’ve ever been. Who knew a life-altering medical event could be the best personal trainer?

Since my stroke, I’ve taken up running and walking—activities I once considered optional but now see as non-negotiable. My endurance has skyrocketed. My diet? Let’s just say I’ve become intimately familiar with ingredient labels. Salt, protein, phosphate, and potassium are all on a tight leash. My wife, determined to make sure I don’t live a life of bland meals, has turned our kitchen into a spice lab, crafting homemade blends that put store-bought seasonings to shame.

Even my drinking habits have changed. I still enjoy a glass of something now and then, but just one. Gone are the days of carefree refills. And sleep? I treat it with the same discipline as a tax deadline—strict and non-negotiable. Bedtime at 9:30 PM, wake up at 7 AM, no exceptions.

Health: A Long Game, Not a Sprint

The truth is, I don’t feel sick. There’s nothing urgent making me rush to the doctor. But if I’ve learned anything, it’s that health isn’t just about reacting to problems—it’s about preventing them. Regular check-ups while feeling good help establish a baseline. Without that, how do you even know what’s “normal” for you?

So, I fully expect that tomorrow, my doctor’s office will send that long-overdue reminder email as if on cue. And this time, I’ll be ready.

Posted on

Homemade Yogurt: Tasty, Cost-Effective, and Surprisingly Versatile

Written January 23, 2025

Hello Dear Readers,

There’s something incredibly satisfying about homemade yogurt. Maybe it’s the velvety texture, the way it melts on the tongue without that artificial aftertaste or just the smug satisfaction of knowing we made it ourselves. Or maybe—just maybe—it’s the fact that yogurt prices have been creeping toward seven dollars a tub. At this point, it’s less of a grocery staple and more of a luxury item.

Luckily, my wife has mastered the art of making yogurt, and our fridge is rarely without it. She has a knack for balancing the flavor—less sweet than store-bought but not too tart. Some might call her a yogurt connoisseur. I just call her smart. Not only does she get to enjoy it exactly the way she likes, but we also save a decent chunk of change in the process.

Of course, homemade yogurt isn’t exactly instant. There’s a bit of patience involved. But thanks to our trusty Instant Pot, the process is almost effortless. We know exactly what goes into it—no artificial thickeners, preservatives, or questionable ingredients we can’t pronounce. Just milk, cultures, and time. The result? A creamy, probiotic-rich masterpiece that puts anything from the grocery store to shame.

The Creamy Secret: Straining for Perfection

My wife usually starts with a gallon of milk, allowing it to culture overnight before straining it to achieve a thick, luxurious consistency. This step is crucial. The difference between strained homemade yogurt and its store-bought counterpart is like comparing Greek yogurt to runny, watered-down pudding. The extra effort pays off, and the result is a yogurt so rich and creamy that it practically demands to be eaten straight off the spoon.

Despite making an entire gallon at a time, the yogurt never lasts long in our household. We use it for everything. My wife swears by it for gut health, and she’s meticulous about keeping her stomach happy. As for me? I’ve been getting a little experimental in the kitchen.

Yogurt: The Unsung Hero of Cooking

One of my recent discoveries is using yogurt as a substitute for sour cream in pasta sauce. And let me tell you, it’s a game-changer. The slightly less tangy flavor doesn’t overpower the dish, but it still adds that perfect creamy consistency. Plus, eliminating sour cream from our fridge means one less ingredient to keep track of—streamlining the grocery list and saving space.

I suspect that smoothies will always be our primary yogurt-consuming activity. There’s just something about blending it with fresh fruit and a touch of honey that never gets old. But who knows? We might stumble upon even more creative uses that knock smoothies out of the top spot.

For now, I’ll keep experimenting, my wife will keep making batches of our creamy homemade yogurt, and we’ll both enjoy the satisfaction of dodging outrageous store prices. Because honestly, why pay seven dollars for something we can make even better at home?

Posted on

365 Days of Planking: My (Not-So-Secret) Superpower

Written December 29, 2024

Hello Dear Readers,

Guess who’s feeling like an absolute champ this morning? Spoiler alert: It’s me. Why, you ask? Because I’ve just hit a milestone that has me walking a little taller (probably thanks to my newly improved core strength). Drumroll, please… I’ve officially completed 365 consecutive days of planking! That’s an entire year of showing up, holding steady, and giving gravity a run for its money.

Now, let’s set some realistic expectations here. I’m not exactly a Guinness World Record holder or prepping for a plank-off with The Rock (yet). But I’m pretty proud of my progress. Right now, I’m inching closer to holding a solid 3-minute plank in one go. And let me tell you, it feels pretty amazing, considering where I started.

When I first embarked on this journey, my initial plank attempts barely scraped the one-minute mark. I’d start strong, shaking within 30 seconds, and collapse in a heap by 60. It wasn’t exactly graceful, but it was a start. Every habit begins somewhere, right? Fast-forward to today, and I can confidently say those early struggles have paid off. Three minutes may not seem too impressive, but for me, it’s a pretty big deal—and it’s proof that consistency works wonders.

The app I use has been my trusty sidekick throughout this journey. It keeps me on track, celebrates my streaks with little virtual confetti bursts (because who doesn’t love confetti?), and has been a surprisingly effective motivator. Seeing that little streak number climb higher and higher kept me committed, even on those days when the idea of planking sounded about as fun as a root canal.

This habit has become such a natural part of my routine that I can’t imagine starting my day without it. It’s like my morning coffee but with fewer jitters and more abs. And while I’m thrilled with my progress, I know there’s always room for improvement. My next goal is to see how far I can push my limits—not just in time but also in form and focus. Because, let’s face it, a 5-minute plank sounds impressive, but not if I’m doing it with my hips in the air like a triangle.

Of course, there’s always the possibility I’ll hit a practical limit at some point. Maybe my body will say, “Okay, this is as far as we’re going,” or my brain will decide to switch things up. And that’s fine, too. Goals evolve, habits shift, and new challenges emerge. I’ll reevaluate, adjust, and keep moving forward when that happens.

For now, though, I’m basking in the glow of this achievement. Here’s to staying consistent, celebrating progress, and tackling new goals with the same determination. Who knows? Maybe in another year, I’ll be writing about my 730-day streak—or teaching a masterclass in planking. Until then, I’m sticking to my plan, one plank at a time.

Stay strong, and as always, plan on!

Posted on

This Is How I Overcame With My Sleep Problems

l struggle. I’ve never figured out the direct cause of my problem. It could be anything: the weather, the temperature, my husband’s health, or even work stress. After several nights of poor sleep, I finally reached my breaking point and decided to tackle the issue head-on.

I am constantly worried about something. I limit my worries to things I can have some control over, but I worry about many things to the point that my husband is amazed by them. I generally research everything so that I can identify obstacles or challenges ahead of time before I schedule the tasks. It is my personality that makes me worry about many things. Some may find I am well-planned, but it can be stressful regardless.

This ongoing anxiety seems to have thrown off my internal clock. I started falling asleep about 45 minutes later than usual, which cut down my total sleep time. Before all this began, I had no trouble clocking over seven hours of sleep each night, excluding the brief periods my Fitbit marked as awake time. Around 40-45% of that sleep used to be deep or REM sleep. But Deep and REM sleep have been harder since the trouble started. My sleep quantity shrank to six hours a night, and though I’d spend eight hours in bed, two of those would be restless wakefulness.

Only recently did I realize how much I took sleep for granted. I could not even recall the last time I had a sleeping problem like that. I usually fall asleep quickly. Lately, though, I find myself lying awake, turning over the day’s worries in my mind one hour past my sleep time. I meditated on the day like that, hoping to drift off, but it wasn’t enough. My wake-up time crept later by about 15 minutes, though that didn’t help much, especially with the mornings getting darker. I still stick to my running routine despite my lack of sleep. I thought that I would not be able to sleep if I stopped exercising. Running would give me energy, but I feel more fatigued these days. Of course, I could still blame my hormone imbalance, given my age, but I wasn’t ready to let it slide that easily. This problem must be stopped. So, I focused on my lifestyle and started looking for answers.

Sleeping Issues

After one week of sleeping problems, I decided to observe what symptoms I started to have. I will never intentionally deprive myself of sleep in the future. Fortunately, I keep various biometrics such as weight, drinking, heart rate, and so on. This would be a perfect opportunity to observe firsthand what happens when sleep falls short. I want to talk about the effects I personally noticed during this period.

Weight Problem

One thing I noticed almost immediately, thanks to my food journal and regular weigh-ins, was the impact on my weight. I’ve been working on shedding a few pounds through exercise and maintaining a slight calorie deficit. However, no matter how much I exercised, the weight just didn’t come off as quickly as I hoped. In August, I lost less than a pound. WebMD explains that sleep deprivation triggers a spike in cortisol, which leads the body to conserve energy (Paturel, 2022). In addition, when you don’t sleep enough, your insulin sensitivity drops by as much as 30%. This means the body struggles to process fats from the bloodstream, and unprocessed fats end up being stored (para. 10-13). It’s a frustrating cycle.

Productivity

Despite struggling with sleep, I kept up with my running routine. But instead of feeling energized like usual, I felt drained. On a typical day, a morning run would boost my energy for the day. My heart rate would pump from a morning run, and my body would be filled with abandoned energy. 

It was a little different during this time. I was a walking Zombie. The more I ran, the more fatigued I felt. Some days, it was like the feeling you get when you’re abruptly woken up from the middle of your deep sleep, leaving you groggy and disoriented. One day, I felt so sick that I tried slowing down on days I wasn’t feeling well, but ironically, my energy dropped even more. 

With my naturally low heart rate and blood pressure, exercise usually helps me wake up. Still, without enough sleep, it wasn’t doing the trick. It’s no surprise that studies on military personnel have shown sleep deprivation can reduce cognitive function by up to 70% (Scharre and Fish, 2018, p. 7). The struggle was real.

Running Pace

Create New Popup Campaign

From the log from my running app, my running pace also took a hit, dropping by 10-15 seconds per kilometer. Some might chalk that up to the August weather, but I usually run early in the morning when the temperature is fairly mild. Even in Nashville’s August heat, it’s about 68-73F degrees at 5:30 a.m., so that shouldn’t have impacted my pace. As September crept in and the sun rose later, I found myself forcing my body awake, feeling groggy and sluggish, almost like I was under a sleep spell. Still, I pushed through, determined not to lose my running time, even if I had to rely purely on willpower to get myself moving.

Focus Level

There’s no doubt that sleep plays a massive role in maintaining our focus. No matter how much I tried to learn during this time, my brain was on strike. Even focusing on stories in books became a challenge. I kept a journal of my planned tasks for the day, noting which ones I completed. On average, I could only get through all my tasks listed two or three days out of the week. The only silver lining was that I didn’t depend solely on motivation to meet my goals. Despite feeling like a zombie, I pushed through, albeit at a much slower pace.

Strategies

By the third week, I’d had enough of my sleep struggles and decided it was time to take action. The sleep problems started impacting me with my work. I began by analyzing the problem itself, listing out everything that could be affecting my sleep, and considering whether any adjustments were needed. Being naturally stoic, I already have a few healthy habits in place. I exercise consistently, keep track of my calorie intake, and meditate daily. So, what could I tweak? The biggest changes I saw potential in were getting more sunlight, eating more vegetables, and cutting out blue light before bedtime.

Here’s the breakdown of what I evaluated:

  • Not enough sunlight in the morning → I made it a point to step outside and soak in some early sunlight each day.
  • Nutrition → I decided to up my vegetable intake and add more variety to my meals.
  • Exercise → No changes here. I’m already on top of it.
  • Meditation → No change needed. This habit is firmly in place.
  • Stress Level → Again, no significant changes. I already have stress management techniques I rely on.
  • Blue Light → I made a conscious effort to stop using my computer 90 minutes before bedtime and avoid my smartphone while in the bedroom.
  • Temperature → No adjustments. It wasn’t a factor for me.

In short, I took a hard look at my routine and focused on the areas where I could introduce improvements while keeping the elements that were already working for me.

What Happened After Making My Changes

The first change I made was getting sunlight. One afternoon, I spent over two hours working on our deck under the sun—don’t worry, I used sun protection. The result? I felt incredibly sleepy, but unfortunately, it hit me at the wrong time. I almost gave in to taking a nap, but I knew sleeping for over an hour would affect my ability to sleep at night. Instead, I settled for a quick 10-minute nap. I felt the nap itself didn’t make a huge difference, but it was better than nothing. That night, I got a solid seven hours of sleep. Getting more sunlight made me sleepy. It makes sense since exposure to sunlight helps regulate your body’s melatonin production. 

Unfortunately, I didn’t have the luxury of getting a few hours of sunlight every day.

The second change I made was eating one more cup of salad every day. Increasing my vegetable intake also had a positive impact on my sleep quality. I kept my bedtime consistent with what it had been for the past few weeks, but now I’m regularly getting at least seven hours of sleep. When I was looking into the potential solutions for my sleep issues, I found out that eating more plants or nuts could improve sleep quality. I was skeptical at first, but I decided to give it a try. Nothing to lose by doing that, right? I added an extra cup of salad to my daily intake, and surprisingly, it worked! I later found a journal article that confirmed my experience. It noted that people who consume more fruits and vegetables tend to have a lower dietary inflammatory index and experience better sleep than those who consume more sugar or energy-dense foods (Arslan et al., 2024, p. 2). I thought I was eating enough vegetables already, but it turns out I wasn’t.

Lastly, I stopped using devices that emit blue light before bed. I do have blue light-blocking glasses, but my sleep was more important than relying on them. Interestingly, I didn’t notice much difference in my sleep after cutting out blue light exposure. However, that’s likely because my sleep had already improved once I added more vegetables to my diet.

Conclusion

I’ll be honest. I still felt that my problem was serious. After several nights of restless sleep, anyone would feel uneasy, and I was no exception. I’ve noticed some negative impacts from the lack of sleep. So, on the way, I panicked. I tried breathing exercises or meditation on such nights. It didn’t help that I’d already encountered a few possible solutions, which only made me more anxious. Getting caught up in the fear that this might be a permanent issue is so easy. This time, eating more vegetables helped me. To be honest, I don’t know what really worked.

Now that I have reflected on the whole thing, I have turned this situation into a personal quest to solve instead of worrying about it. Once I see the problem as a quest, I can calmly think about the possible solutions instead of panicking. I researched and created a list of things I can do. Slowly, my worry shifted into curiosity instead of remaining a problem. Since the day I got a lot of sun, it made me sleep through the night, and I gained some hope.

I’ve made a lifelong commitment to staying healthy, and I worked at it hard. Initially, I found it fascinating—and a little ironic—that someone like me, who exercises daily and leads a generally healthy lifestyle, could still struggle with sleep issues. Life is full of surprises and learning, isn’t it? Then I realized how arrogant I was to even see myself like that. The truth is, I was far from perfect. This experience reminded me that there’s always room for improvement. It humbled me, showing me how arrogant it was to think I had everything figured out.

In many ways, this was a valuable learning experience. This experience made me reflect and see where adjustments could be made to improve my well-being further. Ultimately, it became an opportunity to refine my lifestyle, and I’m choosing to see it as a success.

References

Arslan, N., Bozkır, E., Koçak, T., Akin, M., & Yilmaz, B. (2024). From Garden to Pillow: Understanding the Relationship between Plant-Based Nutrition and Quality of Sleep. Nutrients, 16(16), Article 16. https://doi.org/10.3390/nu16162683

Paturel, A. (2022, August 14). Does Sleep Affect Weight Loss? WebMD. https://www.webmd.com/diet/sleep-and-weight-loss

Scharre, P., & Fish, L. (2018). Human Performance Enhancement. Center for a New American Security. https://www.jstor.org/stable/resrep20411

Posted on

Time To Adjust My Daily Routine

Written 6/29/2024

Hello Dear Readers,

I’ve been experimenting quite a bit with my daily schedule. One significant change I made was to start running earlier in the morning. The main reason for this shift was the rising temperatures during the day. A summer day in Nashville can be near 100F (38C). Can you imagine how terrible that would be? By running first thing after waking up, I could enjoy the cooler morning air, making my runs much more pleasant. My running pace has been improving since the schedule adjustment.

However, this change brought a new challenge: when to have breakfast. When I finished my run and returned home in the morning, the temperature was already climbing, but it was still bearable. However, my hunger was almost unbearable. Ideally, I prefer to run after breakfast, but I find exercising on a full stomach uncomfortable.

Balancing my physical activities and eating schedule has always been tricky. I exercise regularly and do a lot of weekly physical yard work. My workouts help build muscle, which in turn burns more calories. Consequently, I wake up ravenous most mornings.

Every decision, no matter how small, has its pros and cons. I feel the consequences a lot more, especially regarding my physical condition. Even the timing of my meals can significantly impact how I feel and perform throughout the day. Therefore, adjusting my eating schedule has become a trial-and-error process. I’m confident that I’ll eventually find the right balance.

My wife has her own routine and preferences, particularly when it comes to eating. She dislikes eating late and avoids any food after 7 p.m. Most evenings, she spends her last two hours reading or planning for the next day. Since her activity level is much lower at night, she worries that going to bed with a full stomach will make her feel uncomfortable in the morning.

There is another adjustment I need to make – it’s time to prepare our supper. Previously, when I ran later in the day, I prepared our supper after my run. But with my new schedule, starting to cook after my run would feel more like lunch than dinner. This shift has left me disoriented, and I need to rearrange our daily routine to prepare supper at a suitable time.

Despite these challenges, I view my life as a continuous learning experience. No matter how minor, each change teaches me something new about myself and how to better manage my time and activities. I’m constantly learning how to adapt and find balance, and I know I’ll eventually get it right.