Appalachian Spring: David + Adrian

Wednesday

00   Meditation (time in minutes)
5     Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
7     Exercise (1=Couched it, 10= stretching + cardio, + strength)
60   Exercise (Minutes)
8    Mood (1 = Angry, Anxious 10 = Joyful, Content)
L/YN Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
206  Weight

How my day went: Excellent!  Attended stretch class and id 30 minute machine session prior (and after) Saw Lee Lawrence for 2 hrs in afternoon. Amazing info, we will see  how any changes to my soul wounds work out. Pigged out a bit after ending 3-day modified fast on Monday evening, but am OK with that. Checked out my Planet Fitness app and could see all my visits (see below). I did three reps on all exercises for first time.

Classes:

Date	Time	Activity	Instructor	Location
10/08/2018	8:00am-8:30am	Stretch	Giulio Conte	Planet Fitness Chapel Hill - Chapel Hill
09/28/2018	11:00am-11:30am	30 Minute Circuit	Giulio Conte	Planet Fitness Chapel Hill - Chapel Hill
09/27/2018	6:45pm-7:00pm	Design Your Own Program	None	Planet Fitness Chapel Hill - Chapel Hill
09/27/2018	6:30pm-6:45pm	Design Your Own Program	None	Planet Fitness Chapel Hill - Chapel Hill
09/27/2018	1:00pm-1:30pm	Stretch	Giulio Conte	Planet Fitness Chapel Hill - Chapel Hill
09/25/2018	1:00pm-1:30pm	Stretch	Giulio Conte	Planet Fitness Chapel Hill - Chapel Hill
09/24/2018	10:00am-10:15am	Design Your Own Program	None	Planet Fitness Chapel Hill - Chapel Hill
09/20/2018	3:30pm-4:00pm	Orientation	Giulio Conte	Planet Fitness Chapel Hill - Chapel Hill

Check In History:

10/08/2018	7:35am	Planet Fitness Chapel Hill - Chapel Hill
10/05/2018	9:15pm	Planet Fitness Chapel Hill - Chapel Hill
10/02/2018	8:36pm	Planet Fitness Chapel Hill - Chapel Hill
10/02/2018	8:02pm	Planet Fitness Chapel Hill - Chapel Hill
10/01/2018	8:21pm	Planet Fitness Chapel Hill - Chapel Hill
09/28/2018	11:01am	Planet Fitness Chapel Hill - Chapel Hill
09/27/2018	6:25pm	Planet Fitness Chapel Hill - Chapel Hill
09/27/2018	12:50pm	Planet Fitness Chapel Hill - Chapel Hill
09/26/2018	7:35pm	Planet Fitness Chapel Hill - Chapel Hill
09/26/2018	7:31pm	Planet Fitness Chapel Hill - Chapel Hill
09/26/2018	2:14pm	Planet Fitness Chapel Hill - Chapel Hill
09/26/2018	1:05pm	Planet Fitness Chapel Hill - Chapel Hill
09/25/2018	10:03am	Planet Fitness Chapel Hill - Chapel Hill
09/24/2018	10:17am	Planet Fitness Chapel Hill - Chapel Hill
09/24/2018	9:48am	Planet Fitness Chapel Hill - Chapel Hill
09/20/2018	11:48am	Planet Fitness Chapel Hill - Chapel Hill
09/20/2018	11:38am	Planet Fitness Chapel Hill - Chapel Hill
09/11/2018	9:56am	Planet Fitness Chapel Hill - Chapel Hill

Notes/Action Items:

Appalachian Spring: David + Adrian

Wednesday

10  Meditation (time in minutes)
      Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
      Exercise (1=Couched it, 10= stretching + cardio, + strength)
0    Exercise (Minutes)
4    Mood (1 = Angry, Anxious 10 = Joyful, Content)
L/N  Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
210.4   Weight

How my day went:

Notes/Action Items:

Adrian's Session

1. Welcome to DrPerlmutter.com    https://www.drperlmutter.com/ (Really good)
2. Spry bottle of rubbing alcohol . Resupply from Costco.
3. Print documents, put in binder, post questions on sticky notes
4. Record journaling each day.
5. PODCAST app on iPhone...Anchor App
6. send logon to patient portal to Adrian

Appalachian Spring: David

Tuesday

00   Meditation (time in minutes)
6     Eating Well (1=Lost it, 10=Healthy Protein, Veggies, some fruit, minimal carbs)
6     Exercise (1=Couched it, 10= stretching + cardio, + strength)
30   Exercise (Minutes)  Stationary bike at gym
4    Mood (1 = Angry, Anxious 10 = Joyful, Content)
L/YN Lower Back Pain (Low/Mod/High) /Took Ibuprofen before bed Y/N
209.5   Weight

How my day went: Feeling slightly angry. Pissed about Steve & deliveries in DC. Procrastinating on finishing the basement.  Day 2 of 100% gym workout compliance.\

Routine recommended by Giulio Conte @ Planet Fitness.
Strength: Circuit MWF,  Cardio: Bike 35-40 min 3xweek or 5m warm up, 20m Conditioning (2m fast wakj/1m fast walk with incline, 5min cool down.  + 2 stretch classes a week.

Notes/Action Items:

Tim Ferriss – 3 Day Fast Method Details – 2018 Update – from Tools of Titans
https://fastlifehacks.com/tim-ferriss-3-day-fast-method/

There is evidence to suggest that fasts of 3 days or longer can effectively “reboot” the immune system via stem cell-based regeneration (Tim skips over the scientific detail here, but read the paper linked below for details1).

I`m doing this!  Ordered supplements and glucose/keystone meter.