Nourish

Monday 19 October

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Omega-3s, vitamin D and magnesium: the three nutrients most people don't get enough of.

Food diary

1706 kcal · Protein 113g · Carbs 183g · Fat 52g

Breakfast 199 kcal

Breakfast Biscuits (Belvita)
45 g		 199 kcal

Midday Meal 400 kcal

Black Edition Ready-to-Drink Vanilla (Huel)
500 g		 400 kcal

Evening Meal 468 kcal

Spaghetti Puttanesca (Marks & Spencers)
400 g		 468 kcal

Snacks 284 kcal

Banana, raw
100 g		 97 kcal
Wagon Wheels (Biscuits)
35 g		 135 kcal
Hot Kickin' Sour Cream Flavour (Pringles)
10 g		 52 kcal

Drinks 355 kcal

Protein shake
1 serving		 355 kcal
The goal of week one is to make week two possible. The goal of week two is to make week three possible.

Activity

No exercise logged for this day.

Weight

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

Trend (All time)

90 days180 days1 yearAll time
115kg 74kg 2011-06-20: 113.1kg2011-06-27: 111.7kg2011-07-04: 109.7kg2011-07-11: 107.9kg2011-07-18: 105.7kg2011-07-25: 103.9kg2011-07-31: 102.7kg2011-08-07: 101.1kg2011-08-15: 101.5kg2011-08-22: 99.3kg2011-09-19: 99.4kg2011-10-03: 100.7kg2011-12-05: 106.9kg2012-02-10: 109.4kg2012-03-05: 106.5kg2012-03-12: 106.5kg2012-05-19: 109.6kg2013-01-01: 115kg2013-01-02: 115kg2013-01-08: 110.7kg2013-05-21: 109.4kg2013-05-28: 109.1kg2013-06-04: 106.6kg2013-06-11: 105.7kg2013-06-18: 106.2kg2013-06-25: 104.4kg2013-07-02: 104.5kg2013-07-09: 103.3kg2013-07-16: 103.6kg2013-07-23: 102.2kg2014-02-04: 104.3kg2014-02-11: 105.3kg2014-06-10: 111kg2014-06-17: 108.7kg2014-06-24: 109.5kg2014-09-01: 109.5kg2014-11-03: 109.5kg2015-01-18: 109.5kg2015-03-15: 109.7kg2015-11-29: 109.7kg2015-12-02: 109.7kg2015-12-09: 106.5kg2016-09-01: 107.1kg2016-09-02: 107.1kg2016-09-09: 104kg2017-07-27: 104kg2017-10-02: 104kg2018-03-14: 104kg2018-03-19: 103kg2018-03-21: 101kg2018-03-28: 100.1kg2018-04-04: 97.1kg2018-04-18: 96.2kg2018-04-25: 94.9kg2018-05-02: 93.1kg2018-05-09: 91kg2018-05-16: 89.4kg2018-05-23: 88.8kg2018-05-30: 87kg2018-06-06: 85.1kg2018-06-13: 84.6kg2018-06-20: 83.5kg2018-06-21: 83.5kg2018-06-27: 81.1kg2018-07-04: 79.9kg2018-07-11: 83kg2018-07-18: 80kg2018-07-25: 78.4kg2018-08-01: 77.2kg2018-08-08: 79.6kg2018-08-15: 79kg2018-08-22: 79.1kg2018-08-29: 80.1kg2018-09-12: 82.8kg2018-10-17: 85.1kg2019-01-04: 95.8kg2019-01-09: 94kg2019-09-25: 94.2kg2019-10-21: 96.5kg2019-10-23: 95.3kg2019-10-28: 96.1kg2020-01-02: 96.1kg2020-02-02: 102kg2020-02-08: 99.5kg2020-04-18: 97.8kg2020-05-02: 95.6kg2020-05-10: 92.7kg2020-05-19: 92.7kg2020-07-27: 96.9kg2020-08-03: 93.7kg2021-01-02: 99kg2021-01-09: 94.1kg2021-01-16: 93.9kg2021-01-23: 91.7kg2021-01-30: 91.1kg2021-02-06: 91.5kg2021-02-08: 91.2kg2021-04-10: 93.8kg2021-05-01: 90.7kg2021-07-31: 93.3kg2021-08-02: 94.8kg2021-08-06: 91.9kg2021-10-01: 95.7kg2021-10-12: 92.8kg2021-10-18: 91.4kg2021-11-06: 94.3kg2022-03-22: 95.6kg2022-03-25: 92.2kg2022-03-30: 91.2kg2023-01-14: 90.9kg2023-11-02: 90.1kg2024-01-05: 88.1kg2024-01-12: 85.3kg2024-01-19: 85.3kg2024-07-02: 89.1kg2024-07-12: 86kg2024-07-23: 84.8kg2025-01-02: 87.8kg2025-01-13: 86.6kg2025-06-04: 88.7kg2025-12-09: 88.7kg2026-06-24: 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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Walking is how you keep moving on the days you don't feel like moving.

Steps and sleep

823 Steps
6h 59m Sleep the night before
59 Resting heart rate (bpm, estimate)

Deep 2h 2m · Light 3h 30m · REM 1h 27m · Awake 27m

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

Steps, last 7 days

19,243 Tue 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 stepsMon 19 Oct: 823 steps Tue 13 Oct Mon 19 Oct

Sleep, last 7 days

9h 16m Tue 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 asleepMon 19 Oct: 6h 59m asleep Tue 13 Oct Mon 19 Oct
DateSteps SleepResting HR
Mon 19 Oct 823 6h 59m 59
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 – –
You don't have to answer every message the moment it arrives.

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.

44 Average stress (Normal)
65 Peak stress (Medium)
5% Of readings relaxed
42 HRV the night before (ms)

Average stress, last 7 days

99 Tue 13 Oct: no dataWed 14 Oct: no dataThu 15 Oct: no dataFri 16 Oct: no dataSat 17 Oct: no dataSun 18 Oct: no dataMon 19 Oct: average 44 (Normal) Tue 13 Oct Mon 19 Oct

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 msMon 19 Oct: 42 ms
DateAverage PeakRelaxed HRV
Mon 19 Oct 44 Normal 65 5% 42 ms
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