Science in diet

When I saw Dr Patel in the summer of '24, he said, "Your sugar is too high.  You're pre-diabetic.  You should do something about that."  The second half of '24 was a time to invest in me.  I dropped 60 pounds and fixed many problems with what I ate (notably too what I drank) and how I ate it.  I became much more disciplined about when and what I ate.  I also lifted weights and ran regularly.

In '25, my regular diet has turned into overnight oats with fruit for breakfast and lentil soup with tofu for lunch.  Sometime I'll do a can of sardines or tuna with guacamole and sourdough bread.  Tuesdays and Thursdays are 23 hour fasts (regular dinner only). All regular dinners aim to be half a plate of veggies, 1/4 meat, 1/4 grain/starch.  Friday and Saturday night I relax my behaviors. 

As far as "macros" go, I am aware of them, but very little focus on shaping them.  I've seen some talk about 100g protein/day and looked into it.  The 6oz piece of salmon I was eating for dinner had ~30g.  Holy cow I need to eat a lot of fish to get to 100g - every day.  This year at my annual this year, Doc said, "Weight looks good.  Keep it up.  Do you get 100g of protein daily?"  I lightly brushed that off saying "100g is hard." He persisted and suggested protein powder if needed.  We probably talked for 5 minutes on protein - it was important to him (and thus to me).

So now I need to keep the calories at about the same place, but add in more protein too.  Things will need to change.

Amazon delivered two pounds of whey protein in record time ($40)

I made my oats Saturday night, but didn't figure out the protein piece.  The internet (and the back of the package) says mix well before consuming - that's a tomorrow problem

Observation - the whey container says "Two scoops per serving."  Alas, no scoop provided.  A bit of weighing of product.  2 scoops = 30g = 1/4 cup.

So I sprinkled it on my wet oats (it'll soak in right?) and topped with blueberries.  Well, not quite like eating cake mix but not good.  Mouth full of sawdust like product and oats.  Some of the whey soaked in and clumped.  Cheesy clumpy dusty oats sticking to my spoon and teeth.  The blueberries masked a bit of the flavor, but not good. 

We still have our wedding present blender (for margaritas of course).  Attempt #2 1 cup of milk, .5 cup of whey.  Blend.  Poor on top of oats (Monday's and Wednesday's) and top with kefir (gut health too!).  In the fridge.  We'll see how it goes.