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Cake day: July 6th, 2023

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  • Terrible snoring my whole life - the kind of band saw snoring that keeps the neighbors up, with sleep apnea thrown in as an adult, i had a very combative relationship with sleep either due to hyper focus or weird stimming behaviors around bed time.

    I went ketogenic for hypertension - but it also resolved my snoring and sleep apnea. My ectopic airway fat went away in about 6 months, and I’ve checked with multiple people… I don’t snore anymore. My sleeping habits did improve as well, and I started to fall asleep at a more “reasonable hour”

    For the last few months I’ve been going to the sauna every day, and its is like a magical sleep hack. Any day I go to the sauna, I fall asleep as soon as I get into bed and have amazing uninterrupted sleep. I’m not sure this would be a universal experience, but if you have easy access to a sauna its worth trying.



  • I’m the most clown show gym goer ever. I started late, with a huge physical deficit…

    I workout in swim clothes, with flip flops, my gym bag is a canvas grocery bag.

    • I go to the gym itself, with a friend
    • Do cardio to get the heart rate up to 120ish bpm (5m)
    • Target a muscle group until its sore (legs, upper body, back, etc) (55m)
    • Hit the sauna after the gym (swim clothes)
    • Swim after the sauna (swim clothes)

    The important thing is to build a routine, or even a sense of community, I’ve gain a bunch of muscle and lost 45kg going to the gym - people are super supportive, everyone at the gym wants to get better, and they love to help other people get better.

    The gym isn’t enjoyable usually, not exactly, but you can develop this love hate relationship with low level soreness and if everything is feeling great you start to think “I need to go to the gym”.

    What is enjoyable

    • Having a routine you can be proud of
    • Seeing metrics improve
    • Feeling the “soreness” of accomplishment
    • Meeting other people who give you positive feedback about your effort/progress
    • Jumping into a cold pool after a hot sauna - this is so good
































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