Nourish

Sunday 18 October

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Ultra-processed foods are engineered to override your satiety signals. That's not a willpower problem.

Food diary

1828 kcal · Protein 93g · Carbs 191g · Fat 76g

Breakfast 280 kcal

Vegan protein powder (Sci MX nutrition)
30 g		 110 kcal
Oat So Simple Golden Syrup (Quaker)
36 g		 135 kcal
Coconut drink (Tesco)
180 ml		 35 kcal

Midday Meal 632 kcal

Cheese Triple Sandwich (Tesco)
249 g		 632 kcal

Evening Meal 620 kcal

MUSHROOM PAPPARDELLE (M&S Food)
400 g		 620 kcal

Snacks 296 kcal

Barres proteines saveur chocolat cacahuètes et caramel (FULFIL)
40 g		 146 kcal
Wagon Wheels (Biscuits)
39 g		 150 kcal
You are not starting over. You are continuing from wherever you last stopped.

Activity

1 session · 5 km · 29 min 51 sec · 361 kcal burned

Running, Treadmill
5 km · 29 min 51 sec		 361 kcal

Weight

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

Trend (90 days)

90 days180 days1 yearAll time
78.2kg 74kg 2026-07-23: 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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Give yourself a proper bedtime. You'd give one to anyone else you cared about.

Steps and sleep

19,243 Steps
8h 41m Sleep the night before
57 Resting heart rate (bpm, estimate)

Deep 1h 48m · Light 5h 9m · REM 1h 44m · Awake 18m

Latest reading from my fitness tracker: Tue 20 Oct, 23:10.

Steps, last 7 days

19,243 Mon 12 Oct: no dataTue 13 Oct: 1,882 stepsWed 14 Oct: 10,207 stepsThu 15 Oct: 12,847 stepsFri 16 Oct: 10,230 stepsSat 17 Oct: 9,554 stepsSun 18 Oct: 19,243 steps Mon 12 Oct Sun 18 Oct

Sleep, last 7 days

9h 16m Mon 12 Oct: no dataTue 13 Oct: no dataWed 14 Oct: 6h 49m asleepThu 15 Oct: 5h 46m asleepFri 16 Oct: 6h 57m asleepSat 17 Oct: 9h 16m asleepSun 18 Oct: 8h 41m asleep Mon 12 Oct Sun 18 Oct
DateSteps SleepResting HR
Sun 18 Oct 19,243 8h 41m 57
Sat 17 Oct 9,554 9h 16m –
Fri 16 Oct 10,230 6h 57m 63
Thu 15 Oct 12,847 5h 46m 54
Wed 14 Oct 10,207 6h 49m 63
Tue 13 Oct 1,882 – –
Be as patient with yourself as you would be with a good friend.

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
41 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.

45 ms 41 ms Wed 14 Oct: 43 msThu 15 Oct: 44 msFri 16 Oct: 42 msSat 17 Oct: 45 msSun 18 Oct: 41 ms
DateAverage PeakRelaxed HRV
Sun 18 Oct – – – 41 ms
Sat 17 Oct – – – 45 ms
Fri 16 Oct – – – 42 ms
Thu 15 Oct – – – 44 ms
Wed 14 Oct – – – 43 ms