Week 4 Health Update

Today, I will give a short update on my challenge to be in the best shape of my life by 40.

I’m Down 1.4 Pounds This Week

This week, I’m down 1.4 pounds. However, my routines didn’t go so well. I messed up my diet about three times. My kryptonite is pizza, so I had pizza one night. I also skipped my cold plunge for 3 days and had alcohol a few times as a coping mechanism for my dog dying. I know it’s not a healthy habit, but it happened.

My activity levels were pretty good. I spent a few nights cleaning out my old toy garage and about 20 hours over the weekend tearing it down with my family. I’m prepping for a pole building next to my newly installed pool.

Despite the missed routine, the activity level seemed to help me this week. I worked Saturday and Sunday until I was so stiff I couldn’t move anymore.

I’m still 341.1 LB, so I have a long way to go before I get below 250 lb.

How Keto Is Going

I’ve mentioned before that the Keto diet seems to be the one that works for me. I had planned to do a “clean keto” where I would eat mostly whole foods. I slipped up on salami, bacon, and breakfast sausage this week. You can technically eat these things on keto, and the fat helps the diet, but I’m trying to get into healthier foods and fat sources.

The diet is helping with my cravings. I’m almost a month in, and I wasn’t craving carbs at all. Even pizza wasn’t on my mind until this weekend.

One thing I notice when I switch into a state of ketosis is that my energy levels and endurance are much better. When I fuel my body with carbs, I tend to burn out very quickly while doing physical tasks. I have even blacked out on multiple occasions. This has never happened when I’m eating low-carb.

The doctors have never found a cause. I’ve taken long tests for hypoglycemia, and it didn’t show anything. My guess is that it has something to do with my blood sugar rising from the carbs and then crashing very quickly during a workout or physical activity.

I would have never been able to do the physical work over the weekend had I been in a sugar-fueled state.

The diet is helping my cravings, but I’m not losing weight as fast as I would like. The next step will be to cut my calories down. I’m currently eating about 2300 calories per day. In theory, that should be low enough for me to lose weight at 340 lbs. If things don’t progress this week, I’ll cut down the calories.

What’s Next?

I’m going to get back on track with my diet, workouts, cold plunges, and reduced alcohol consumption. I don’t have any more prep work for my pole barn, so I’ll head back to the gym and get on my Peloton.

Lately, I’ve been watching Netflix on the Peloton and going at a static pace. I’m trying to do more steady-state cardio to help burn fat. I usually find something motivational and watch it for about 40 minutes a session. I seem to burn more calories this way than a 20-minute Peloton program.

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John Ward

With nearly two decades of experience in building, growing, and monetizing websites, I share insights from my journey—highlighting what works and what doesn’t. Whether you're new or experienced, there's something here for everyone.