In 2026 I have decided to get down it proper at the “young” age of 56.
current goals
1. longevity pillars & markers
Goal 1: Physiological Surplus (Longevity Capital)
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Concept: Build more muscle than you strictly “need” now so you have a buffer for the future.
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Metric: Focus on your Skeletal Muscle Mass trend. Aim to stay in the “High” or “Athletic” category. This is your insurance policy against frailty.
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Stretch Goal (Data-driven): Correlate your “Recovery Time” on your Forerunner 955 with your protein intake. If your recovery is faster, your nutrition/training loop is likely supporting muscle preservation.
Goal 2: Metabolic Flexibility (Glucose Buffering)
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Concept: Ensure your body can handle the inevitable changes in diet and activity level without crashing.
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Metric: Maintain your Visceral Fat Level at 6 or below. This is the single most important indicator that your internal organs are not being “crowded” by metabolically active fat.
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Stretch Goal (CGM parity): As technology prices drop (the “round the corner” phase), use CGM data not just to track diabetes, but to quantify your Post-Prandial Stability. Learn which of your high-protein, plant-based meals lead to the least glucose “noise.”- wait for consumer-grade price/benefit parity (estimated 2026-2028).
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Action: When tech reaches parity, focus on “Time in Range” and identifying your personal “trigger foods” to achieve “flat lines” after meals.
Goal 3: Food and Nutrition
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Concept: Master the “metabolic kitchen”—preparing food that serves your muscle-preservation goals without needing “coaching.”
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Metric: Number of “Core Meals” defined. Aim for 5–7 high-protein, plant-based recipes that you can prepare by heart. - on cooking
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Action: Tag these in Obsidian as “Metabolically Neutral.” These are your “base” meals for longevity.
achieving above goals
muscle first
by focusing on reducing my body fat percentage and thereby focusing on muscle over BMI and Weight.
health tracking
..going forward, and correlating with my health history gained from NHS via its Patient Access app
getting educated
.. to support achieving and sustaining my goals.
This really is a journey since being a “techie” I’m more familiar with ones and zeros of machines, rather then the biological machine I drive every day. Last couple years I did try to get my knowledge in order but struggled as it really is complex. However I have persisted and today there are a few health concepts I have understood including
- autophagy and time restricted eating primer : The bodies ability to break fat, when it has to, for energy cause there other stores of that energy have been used up. Apparently as apes (yes, i believe in Darwinism) we did not have fridges or a 3 course meal. As such internal wiring kicked into store and use fat. These days we need to leverage that to get to the fat in a healthy way
- Ketosis and Ketones: Related to the above is the actual form of energy when fat is broken down. This is what they are called and apparently its like nitro.
- all the important metrics as listed from my bio impedance scale, filtering out the noise from daily fluctuations
human in the loop
Leverage the power of AI but also ensure its kept honest by myself and suitable healthcare individuals (see healthcare HITL)
To transform this note into a more effective gateway note for the respective folder, we should focus on organizing the content to serve as a comprehensive entry point for the topic. Here’s a suggested format and content structure:
Gateway Note: On Getting Healthier
Overview
This note serves as a gateway to understanding my journey and goals for improving my health and well-being, particularly focusing on longevity, metabolic flexibility, and overall fitness.
Key Topics
- Personal Health Journey: My experiences and evolving interest in health and fitness.
- Longevity Pillars and Markers: Key goals and metrics for maintaining long-term health.
- Health Tracking: Methods and tools for monitoring health progress.
- Education and Learning: Resources and concepts for understanding health and nutrition.
- Human in the Loop: Integrating AI and healthcare professionals for optimal health management.
Personal Health Journey
Current Goals
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Longevity Pillars & Markers:
- Physiological Surplus (Longevity Capital): Building muscle as a buffer for the future.
- Metabolic Flexibility (Glucose Buffering): Maintaining visceral fat levels and post-prandial stability.
- Food and Nutrition: Mastering high-protein, plant-based recipes for muscle preservation.
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Achieving Goals:
- Muscle First: Focusing on reducing body fat percentage and building muscle.
- Health Tracking: Correlating health data with health history from the NHS Patient Access app.
- Getting Educated: Understanding key health concepts to support and sustain goals.
Longevity Pillars and Markers
Goal 1: Physiological Surplus (Longevity Capital)
- Concept: Build more muscle than you strictly “need” now to have a buffer for the future.
- Metric: Focus on Skeletal Muscle Mass trend. Aim to stay in the “High” or “Athletic” category.
- Stretch Goal: Correlate recovery time with protein intake to support muscle preservation.
Goal 2: Metabolic Flexibility (Glucose Buffering)
- Concept: Ensure your body can handle changes in diet and activity without crashing.
- Metric: Maintain Visceral Fat Level at 6 or below.
- Stretch Goal: Use CGM data to track post-prandial stability and identify trigger foods.
- Action: Focus on “Time in Range” and achieving “flat lines” after meals.
Goal 3: Food and Nutrition
- Concept: Master the “metabolic kitchen”—preparing food that serves muscle-preservation goals.
- Metric: Number of “Core Meals” defined. Aim for 5–7 high-protein, plant-based recipes.
- Action: Tag these in Obsidian as “Metabolically Neutral.”
Health Tracking
- Tools and Methods: Using bio impedance scales, NHS Patient Access app, and other health tracking tools.
- Correlating Data: Analyzing health data to understand trends and make informed decisions.
Education and Learning
Key Health Concepts
- Autophagy and Time-Restricted Eating: The body’s ability to break down fat for energy.
- Ketosis and Ketones: The form of energy when fat is broken down.
- Important Metrics: Filtering out noise from daily fluctuations to focus on key health indicators.
Resources for Learning
- YouTube Channels and Videos: Educational content on health and nutrition.
- Books and Articles: Recommended reading for understanding health concepts.
- AI Tools: Utilizing AI for personalized health insights and recommendations.
Human in the Loop
- Integrating AI: Leveraging AI for health insights while ensuring it is kept honest by healthcare professionals.
- Healthcare HITL: Ensuring that AI recommendations are validated by suitable healthcare individuals.
Areas to Explore
Expanding on Themes
- Personal Reflections: Documenting personal experiences and insights gained from the health journey.
- Case Studies: Analyzing real-world health scenarios and their outcomes.
- Comparative Analysis: Comparing different health and nutrition models and their effectiveness.
- Health Policies: Exploring current health policies and their implications.