If you've been following along you know that I'm taking the month of December for targetted reflection. The target is my self image and figuring out what I want it to be.

This is my step 4 and 5 to The Plan.

I still haven't been able to put into words the "type" of person that I am, but listening to a podcast with Peter Attia and Tim Ferriss I've decided that this person is going to live for a long time.

Whatever I identify with, I need to have the habits today that may not pay huge dividends for 30 years or more.

First Some Habits

So what are these habits?

1. Move every day.

I haven't had a consistent gym routine in a few years now, so I'm starting from scratch.
I need to start VERY small, and that very small is 10 kettlebell swings everyday before I sit down at my desk to start working. I will grow my routine from there, probably following something like the Beginner Bodyweight Workout from Nerd Fitness

2. Take care of my teeth

Like a lot of people, I have a hard time remembering to floss, so I have reduced the friction by picking up floss sticks at the pharmacy. These are way easier than wrapping my finger in floss and have increased my floss rate perfectly.

3. Eat Better

For this I've decided to start very small and create a easy supplement habit stack that starts when I put on the kettle for coffee in the morning.

1. Turn on the kettle
2. Mix up my Athletic Greens and Creatine
3. Take Gut Shield with the quick shake.
4. Mix up 200ml of whole milk with a scoop of whey protein and put in the fridge
5. Make my coffee and mic in a tablespoon of MCT oil and cream.

This is me starting VERY small and taking up very little time. I'm getting much better greens in my diet without the work of changing all my eating patterns at once, I get a quick protein shake when I'm done my coffee increasing the amount of protein in my diet with a healthy fat in the milk.

Then when I have my coffee with the MCT oil I increase the ketone production from my liver giving me a mental boost in the morning and suppressing my hunger response so I don't just hoover toast and jam.

Of course, this is just the start. I plan to gradually change my diet, but that won't happen until the new year.

4. Sleep Early

I don't always have the option to sleep later in the day, so I've started an evening habit stack that helps me get better sleep at the end of the day.

1. Right after supper I take my phone and put it on the charger in the hall.
2. Blue Light blocking glasses
3. No food after I leave the table at supper. Lots of water or fizzy water instead.
4. At 8pm start routine, get dressed for bed, grab a book or watch a single TV show.
5. At 9pm do the bathroom part of the bedtime routine
6. By 9:30 be in bed, no phones, books, etc in bed.

So who am I?

Well, I'm still reflecting on that, but currently, I'm a curious, healthy, and fit Dad; and I make my decisions that any curious, healthy, fit Dad would make. *

How am I doing!

Starting Weight: 128.1 kg
Starting BodyFat %: 38.2

Current Weight: 127kg

Goal: 100kg at 20%bf **

Following along

I will be continuing with these updates at least once a week, and after 6 weeks or so I will start including progress graphs.

If you want to join comment below and use the #noloafingloseit topic. I will be reading everything that is posted there.

• This is going to continuously change, and I hope to make it clearer to myself over this project.
  ** This is my initial goal and the date is before January 1, 2021. It is subject to change over the timeline of this project.