#1 Start of the journey

Build habits that last

Author

Tom Tomaszewski
November 29, 2024

In 2023 I have set out to achieve the best physical form of my life and increase my healthspan.

I have followed a simple habit building framework. There were 3 rules:

  • Small but continuous changes for the better

    • Just 1.4% improvement every week leads to >100% improvement year over year

  • No more than two failed days (habit non-completion) in a row (duolingo streak freeze style).

  • Keeping >80% habit adherence over 30 day rolling period

My goals for healthspan:

  1. Total body fat <17%

  2. Metabolic age well below calendar age

  3. All blood markers in green zones

  4. Look good / feel good

The Daily Protocol:

  1. Calorie restricted, healthy diet - deficit ~200kcal/day (2000kcal total)

    • Details ⤵️

      1. Breakfast

        • Huel Black for breakfast - 400 kcal

      2. Lunch

        • Huel pot for lunch - 400 kcal

      3. Snack

        • Fruit - 180-200 kcal

      4. Early dinner

        • Huel Black - 400 kcal

      5. Supper

        • Varied highly nutritional food - ~600 kcal (ie. Every foods)

  2. 1.5g of proteins per kg of target body mass (~110g for me)

    • Details ⤵️

      1. Breakfast

        • Huel Black for breakfast - 40 g

      2. Lunch

        • Huel meal for lunch - 20 g

      3. Early dinner

        • Huel Black - 40 g

      4. Supper

        • Varied highly nutritional food - ~20 g

  3. Activity and exercise

    • Increase by 2% every week until >11 WHOOP strain avg then keep stable

  4. No more than two consecutive failed days

Tech stack:

  • WHOOP

  • Huel

  • fitIQ.io

  • Milon gym

Performance metrics:

  1. Track long term healthspan proxy metrics

    1. HRV

    2. RHR

  2. Track activity levels

    1. Avg Day strain

  3. Blood markers

Start date: 1st Aug 2023

End date: 1st Aug 2024

My overnight success over the last year:

Increased 90d average Strain to >13 from <8. On WHOOP’s logarithmic scale this means around 2.5x increase in effort.

Date

Age

BType

Weight

PT

BMI

FatP

FatM

VFatL

MetaAge

FFM

09.08.2024

35

0

71.2

0

22

11.6

8.3

3

20

63

23.09.2023

34

0

80.8

0.2

24.9

19.7

15.9

6

33

64.9

If you feel inspired and would like to follow along, here are some referral links to get started: