Nourish

Friday 26 June

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Small consistent improvements to your diet outperform dramatic short-term changes.

Food diary

2714 kcal · Protein 97g · Carbs 259g · Fat 124g

Breakfast 199 kcal

Breakfast Biscuits (Belvita)
45 g		 199 kcal

Midday Meal 500 kcal

COMPLETE HIGH PROTEIN COMPLETE MEAL COOKIES & CREAM FLAVOUR (müller MYPROTEIN)
500 g		 500 kcal

Evening Meal 1753 kcal

T OM CAULIFLOWER CHEESE SOUP BY TOM ERRIDGE STARTE (Marks & Spencer)
180 g		 718 kcal
GASTROPUB BOMBAY POTATO AND LENTIL BAKE BY TOM (M&S Gastropub)
267 g		 564 kcal
ASPARAGUS, PEAS AND BABY POTATOES (M&S Gastropub)
123 g		 176 kcal
Hot Maple Roasted Veg (Gastropub By M&S)
133 g		 220 kcal
Champagne (Generic)
50 ml		 75 kcal

Snacks 262 kcal

Carrot Cake (Tesco Finest)
68 g		 262 kcal
Doing something three times a week, every week, for a year is not discipline. It is identity.

Activity

4 sessions · 4.71 km · 60 min 34 sec · 406 kcal burned

Running, Treadmill
3.5 km · 29 min · C25K W2D1		 248 kcal
Walking, Treadmill
1.21 km · 13 min 34 sec · lunch leg strech		 68 kcal
Leg Press
9 min · 60kg x 3 sets x 10 reps		 45 kcal
Forearm Curls (underhand grip)
9 min · 20kg x 3 sets x 10 reps		 45 kcal

Weight

74kg · BMI 22.3 (Healthy weight) · logged 2026-09-30

Trend (180 days)

90 days180 days1 yearAll time
85.4kg 74kg 2026-06-24: 85.4kg2026-06-27: 85.4kg2026-07-01: 84.2kg2026-07-07: 84kg2026-07-18: 80kg2026-07-23: 78.2kg2026-07-26: 77.3kg2026-07-31: 76.2kg2026-08-04: 77.1kg2026-08-06: 75.9kg2026-08-14: 74.9kg2026-09-08: 74.3kg2026-09-30: 74kg

History

DateWeightBMI
2026-09-30 74 kg 22.3
2026-09-08 74.3 kg 22.4
2026-08-14 74.9 kg 22.6
2026-08-06 75.9 kg 22.9
2026-08-04 77.1 kg 23.3
2026-07-31 76.2 kg 23.0
2026-07-26 77.3 kg 23.3
2026-07-23 78.2 kg 23.6
2026-07-18 80 kg 24.2
2026-07-07 84 kg 25.4
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Put the phone down a little earlier. The scrolling will keep. Your sleep won't.

Steps and sleep

– Steps
– Sleep the night before
– Resting heart rate (bpm, estimate)

Latest reading from my fitness tracker: Sat 24 Oct, 21:25.

Steps, last 7 days

No fitness tracker data for this period yet.

Sleep, last 7 days

No fitness tracker data for this period yet.

No fitness tracker data for this period yet.

Look at the sky for a moment. It puts most things back to their proper size.

Stress

Measured by my fitness tracker about every half hour, on a scale of 1 to 99. Relaxed 1 to 29, Normal 30 to 59, Medium 60 to 79, High 80 and over.

– Average stress
– Peak stress
– Of readings relaxed
– HRV the night before (ms)

Average stress, last 7 days

No fitness tracker data for this period yet.

Overnight HRV, last 7 days

HRV (heart rate variability) is how much the gap between heartbeats varies, averaged over the night. Higher usually means better rested. It differs a lot from person to person, so the trend matters more than the number.

Needs at least two nights of HRV readings to show a trend.

No stress readings for this period yet.