Nourish

Thursday 2 July

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Sleep affects hunger hormones more than most people realise. Rest is nutrition.

Food diary

1344 kcal · Protein 44g · Carbs 109g · Fat 79g

Midday Meal 503 kcal

Three Seed Protein Crispbread (Tesco)
49 g		 210 kcal
Houmous (Asda)
107 g		 293 kcal

Evening Meal 485 kcal

Quick add calories
50 g		 1 kcal
Quick add calories
174 g		 1 kcal
2 creamy mushroom (Lidl)
180 g		 483 kcal

Snacks 356 kcal

Greek Yoghurt (Olympus)
125 g		 130 kcal
Watermelon, raw
162 g		 30 kcal
Protein granola (Aldi)
56 g		 196 kcal
Energy spent exercising tends to generate more energy than it costs. This is annoying but true.

Activity

3 sessions · 3.12 km · 43 min 36 sec · 304 kcal burned

Running, Treadmill
3.12 km · 25 min 36 sec · C25K W3D1		 216 kcal
Leg Press
9 min · 70kg x 3 sets x 10 reps		 44 kcal
Body Tricep Press
9 min · 35kg x 3 sets x 10 reps		 44 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
2021-01-23 91.7 kg 27.7
2021-01-16 93.9 kg 28.3
2021-01-09 94.1 kg 28.4
2021-01-02 99 kg 29.9
2020-08-03 93.7 kg 28.3
2020-07-27 96.9 kg 29.3
2020-05-19 92.7 kg 28.0
2020-05-10 92.7 kg 28.0
2020-05-02 95.6 kg 28.9
2020-04-18 97.8 kg 29.5
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Waking up rested is worth more than any gadget can measure.

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.

Calm is a skill, and like any skill it grows with practice.

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.