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Improvement Warrior Journal

Discussion in 'My Optimal Journal' started by Jason Yun, Nov 1, 2018.

Tags:
  1. Jason Yun

    Jason Yun Gold

    Entry #10 11.12.18
    Stressful day today with one of my coaches/trainers. But still was able to focus on getting in what I needed to get in. Next few days will be even more stressful, wife is in NYC and I have to take daughter in for my 515 and 600 am class. We live about 30 minutes from my gym now.
    Adapting to the cold getting easier and easier now. Had windows about 1/4 way down, would go further but can't list to JK's videos :)

    Sun:
    #1 19:00 covered by about 25% cloud cover. Would be my only sun of day except morning drive to take daughter to school. Huge cloouds rest of the day.
    We had a visitor for morning sun today
    [​IMG]

    Grounding:
    5 sessions for 48 minutes
    Cold Tub:
    15:24. Had to cut it short today.
    Contract shower:
    None

    Training:
    Inside
    Dynamic Effort Deadlift 8 sets x 3 reps x 205 (New PR)
    Back squat 3 x 8 x 215
    Super set
    3a: Glute ham raises with 20 pounds: 3 x 8,8, 5
    3b: Ab wheel standing 3 x 4

    Outside: No Sun, Tank and shorts.
    Kettlebell Snatch with 24 kilo 5:00 test 86 reps
    30/30 x 5 rounds of kettlebell high pulls with 24 kg.

    Steps
    10481

    Nutrition:
    Water 4.5 liters

    Macros: 3026 calories, 121 p, 70 c (37 net), 266 fat

    Meal 1: Smoothie, bacon and bone broth
    Meal 2: coconut oil and peanut butter (pre cold tub)
    Meal 3: sardine and shrimp 'salad', keto ice cream, bulletproof bone broth


    Mobilizations: None

    Meditation/Yoga: none

    Reading:
    John Ott Health and Light

    Podcast/Videos:
    Jack's Nourish Vermont 2017 and an old podcast of his with some of his members. Really interesting stuff on Dterium.

    Supplements:
    Vitamin D: Sun 0 | 9000 IU
    Cod oil 4 grams
    Multi
    Magnesium 800 mg

    Sleep:
    1110 pm- 450 am: 5hr 40 minutes
     
  2. Jason Yun

    Jason Yun Gold

    Entry #11 11.13.18

    Another early morning and late night. One thing I noticed last week but forgot to mention was the fact that usually when I do have my early morning classes and then teach my afternoon/evening ones on the car ride over I am literally falling asleep at the wheel. I am basically in a boxing match with myself slapping myself to stay awake. Sometimes if I get to class early enough, I'll pull over in the business next to me and take a nap. That hasn't happened in at least 3-4 weeks. Before that I made a peppermint essential oil inhaler which helped, but haven't even had to use that.

    Sun:
    No sun today at all.
    Still did usual squat hold with no shirt and shorts. First sight of snow here while doing it.
    11:29 @ 744 am


    Grounding:
    3 sessions fro 24 minutes. Lowest so far since starting this way of life.

    Cold Tub:
    16:02. 39.5 degrees.

    Today was first day submerged up to my neck. Shivering most of the time, but couldn't get all of legs into tub. Need to get bigger tub. Skin was super red for first time especially on chest and stomach.

    Did training right after.

    Contract shower:
    3:02 in cold.
    Chest and stomach was super red again.

    Training:
    All indoors today
    Weighted Pushups: 4 sets of 8 with 25 lb.
    Pushups on kettlebells 1 x 6.
    Close grip bench press 1 x 4 x 135, 3 x 6 x 115

    Steps
    12,145

    Nutrition:
    Macros: 3072 calories, 139 p, 54 c (30 net), 265 f


    Meal 1: Bulletproof adaptogen drink
    Meal 2: Large salad with liver, sardines, and calamari. Keto Ice Cream



    Mobilizations:
    Neck Smash
    Banded shoulder stretch
    Couch stretch

    Meditation/Yoga:
    None

    Reading:
    EMF blog 4
    John Ott Health and Light

    Podcast/Videos:
    Gray Cook Compendium Lectures

    Supplements:
    Vitamin D none
    Cod liver oil 4 grams
    Vitamin C 1000
    Magnesium 800 mg
    Multi

    Sleep:
    11 pm- 410 am: 5 hr 10 minutes.
     
  3. JanSz

    JanSz Gold

    Bad Circadian Rhythm
    low cortisol
    possibly low DHEAs
     
  4. Jason Yun

    Jason Yun Gold

    happy to know everything is turning around. 3 months ago I would of said my health was a 10 and told my business coach it always was a 10. Now I'd say it was more like 6-6.5 :shit:
     
  5. Jason Yun

    Jason Yun Gold

    Entry #12. 11.14.18


    Sun:
    #1 16:19 @ 748 am. Probably hardest session yet as toes were freezing, had to slip my shoes under my toes to make it. Any suggestions on freezing toes or just suck it up and eventually it will pass?
    #2 5:26 @ 912 am. This would be last of sun.
    Both sessions was behind about 30-40% clouds.
    .
    Grounding:
    4 sessions 48 minutes
    .

    Cold Tub:
    26:51. Was 34 degrees yesterday. New record.

    Contract shower:
    3:07 in cold

    Training:
    Morning session indoors
    • 1-hand row 6 x 40 kg, 44 kg x 4 sets
    • Superset
      • Suspension trainer row with rear delt emphasis- 4 x 10
      • Hammer curls 4 x 6 x 25 lbs.
    Afternoon session outside

    • Turkish get-ups 6 reps with 20 kg
    • 50 kettlebell 1-handed jerks with 24 kg: 4:52

    Steps
    7904

    Nutrition:
    3297 Calories, 164 p, 75 C (53 net), 261 F
    Macros:

    Meal 1: Smoothie
    Meal 2: bacon, calamari, cod, liver omelette. Keto ice cream. Pork rinds
    Meal 3:


    Mobilizations:
    foot smashes

    Meditation/Yoga:
    none

    Reading:
    EMF blog #4

    Podcast/Videos:
    Gray Cook Compendium

    Supplements:
    Vitamin D: Sun none. D& K 5000 iu
    Magnesium 800 mg
    Vitamin C 1000
    Cod liver 4 gram
    Multi

    Sleep:
    1110-420 am : 5 hr 10 minutes
     
  6. Jason Yun

    Jason Yun Gold

    Entry #13 11.15.18

    Today was our first real day of real snow. Been a long time since I remember snowing in November here. It rain/snowed all day, so no sun at all.

    Sun:
    None :(


    Grounding:
    5 sessions 16 minutes
    last one at 10:!2 pm. for 4:29 in the snow. To electrons flow as freely if standing on top of snow?
    I'm usually reading when doing my grounding. At night, there is a light post shining. I always wear a hoodie so the only things exposed are my hands.


    Cold Tub:
    none. Didn't have time today.
    Contract shower:
    None.

    Training:
    None
    Steps
    8644

    Nutrition:
    Macros:

    2809 Calories, 108 P, 82 C (45 net), 237 F

    Meal 1: Smoothie
    Meal 2: Sardine 'Salad', and keto ice cream and bone broth
    Meal 3:


    Mobilizations:
    13:57
    Psoas Smash,
    Scapula smash
    Low back smash
    Couch stretch

    Meditation/Yoga:
    10:00 meditation under IR

    Reading:
    None

    Podcast/Videos:
    Alexander Wunsch Sunlight lecture

    Supplements:
    Vitamin D: Sun none. D&K 11000 IU
    mag 800 mg
    multi
    cod liver 4 grams.

    Sleep:
    950-538 am (7 hr 50 minutes)
     
  7. Jason Yun

    Jason Yun Gold

    Entry #14 11.16- 11.18.18



    Sun:

    Friday: Was first snow that stuck to the ground, so here everybody becomes idiot drivers. Took me 62 minutes to get home from gym. Normally 28-30 minutes. So completely missed first session even though blocked by big dark clouds. Would be the story all day pretty much.

    Saturday
    11:34 @ 751 sun 100% obstructed.
    11:09 in between classes. About 40% obstructed. Would be last I would see of it for the day.


    Sunday:
    #1 751 am- This morning was just me and the pups. Sun was 100% covered but above and to the side were big cracks letting it all in. I guess I was getting a bunch of it as Dr. Kruse says the sun is non-linear.

    #2 818 am. Went back out to read and sun popped out

    #3 all cold tub sun was shining and then got another 8:00 afterwards.

    Grounding:
    Friday- 4 sessions for 33 minutes
    Saturday- 5 sessions for 1 hour 21 minutes. Includes workout and raking leaves.
    Sunday- 8 sessions for 1 hour 10 minutes


    Cold Tub:
    Friday: 22:23 36 degrees
    Saturday- 24:38 36 degrees
    Sunday: 13:37. 43 degrees- After this was sun was in full effect so spent. 8:00 'drying off' with sun. Decided to cut time down and see if that would spare all the shivering and work back up in time. It worked.
    [​IMG]
    Taking my temperature last two days my temp has been 97 and then 96.5 degrees. Is this normal?

    Contract shower:
    Friday- Had to take hot shower only after the cold tub. Couldn't stop shivering. Did workout immediately after. Whenever do just hot I always feel lethargic and spacy and during indoor part of workout could not push as hard as normally do. But when went outside all that changed. Cold re-invigorated self and finished feeling awesome.
    3:26 in cold

    Saturday- cold: 2:32
    Sunday- Cold shower only- 2:11

    Training:
    Friday:
    • Indoors: Hot shower only before this sapped my will and power. I usually workout under IR light or amber bulbs or nothing, so blue light wasn't the issue.
      • Front Squat 65%: 4 x 6 x 160
      • RDL 65% 2 x 9, 1 x 7 @ 235
    • Outdoors: Felt so much better outside.
      • Kettlebell 5:00 snatch test 24 kg: 70 reps (off PR 34 reps)
      • Double KB 3:00 clean test 24 kgs: 45 (off PR 8 reps)
      • Keg Cleans 3 x 6 x 70 pounds.

    Saturday:
    Indoors:
    • Barbell Shoulder Press 65%- 2 x 6 x 100, 2 x 5 x 100
    • Superset:
      • Handstand hold 3 sets of :30-35
      • Reverse hypers 3 sets of 10-12
    Outdoors:

    • Quad set
      • Lateral raise 3 sets of 10-12 @ 12 kg
      • Tricep skull crusher 3 x 9-12 @ 12 kg
      • Rope double hammer curl 3 x 6 x 24 kg
      • Farmer walk 6 lengths x 24 kgs.
    • Battle rope 19/19 x 7 rounds. Various moves.
    Sunday: off


    Steps
    Friday 8974
    Saturday 11105
    Sunday 6234

    Nutrition:
    Got a little lazy with my tracking Friday and Saturday. I made 2 new items and didn't feel like entering the recipe into My fitness pal. But they were good. Leftovers Saturday. It was loaded cauliflower soup and a keto chocolate cake- wife got stuck in NYC because of snow so made it for her ;) But I ate most of it.


    Macros: Sunday
    3482 calories, 171 p, 87 c (56 net), 280 F
    Water at least 5 liters.

    Meal 1: Bulletproof adaptogen drink
    Meal 2: Smoothie
    Meal 3: Cheese sandwich

    Meal 4: bulletproof bone broth
    Meal 5: keto cauli pizza

    Mobilizations:
    Friday and Saturday: scapular smash
    Sunday: neck and back

    Meditation/Yoga:
    none

    Reading:
    Finished EMF blog 4 and Cold thermogenesis 2
    Started CT 3
    Re-started reading Epi-Paleo Rx
    Finished John Ott Health and light


    Podcast/Videos:
    Gray Cook Compendium
    Ben greenfield podcast

    Supplements:
    All 3 days same
    4 cod liver oil
    800 magnesium
    1000 vitamin c.
    8000-11000 vitamin D. Sunday got 192 from Sun.

    Sleep:
    friday: 1050-420: 5.5 hr
    sat: 950-720: 9.5 hr
    sun: 100-720 am 6.2 hr. (had to pick up wife's parents from airport.

    blue blockers:
    All day all 3 days.
     
  8. JanSz

    JanSz Gold

    96.5F=35.83C
    97F=36.11
    ---------------------------
    Normal 36.6C - 37C

    ........
     
    Jason Yun likes this.
  9. Jason Yun

    Jason Yun Gold

    Entry #15 11.19.18

    Didn't have a lot of time for much today but was an awesome day. Found out our baby is going to be a boy! Due in April. Had a 515, 6, and 945 am class. Then a mini-consult, then my workout, then off to doctor's, then back home to eat then back to the gym for another consult and 3 more classes.
    Started feeling a little tingle in my throat yesterday which got worse today, leading to runny nose. Feel a lot better when get into the cold and do Wim Hof Breathing, so will continue with protocols and maybe just back off a bit on training tomorrow.

    Sun:
    Morning sessions cut off due to rain. Which it did again all day long.

    Grounding:
    4 sessions for 30 minutes.
    .
    Cold Tub:
    None
    .
    Contract shower:
    None
    .
    Training:
    All indoors
    1. Hip Thrust 70%- 4 x 9 @ 385
    2. Back squat 70%- 4 x 5 @ 230
    Stopped there because was feeling off.
    .
    Steps
    12600
    .
    Nutrition:
    Macros:

    Calories 3443, 131 p, 115 c (66 net), 281 f
    Meal 1: Smoothie
    Meal 2: sardine 'salad', keto ice cream, leftover keto chocolate cake, bulletproof bone broth, bulletproof adaptogen drink.
    Meal 3: Smoothie and adaptogen drink and spice drink.



    Mobilizations:
    Couch Stretch
    Scapula Smash
    Meditation/Yoga:
    Wim Hof Breathing 4:00
    .
    Reading:
    None
    .
    Podcast/Videos:
    Gray Cook Compendium
    Ben greenfield Podcast
    .
    Supplements:
    Vitamin D: Sun none- Tuesday is last day for Vitamin D here until January 20. 27000 IU
    Magneisum 800 mg
    Vitamin C 3000 mg
    Multi x 2
    Cod x 4
    .

    Sleep:
    1020-430: 6:10
    blue blockers:
    All day again.
     
  10. Jason Yun

    Jason Yun Gold

    Entry #16 11.23.18

    Haven't been feeling greatest lately. Yesterday for Thanksgiving was worse. Food didn't help. Drive over to father-in-law's the sun was in full effect but wife would not budge on cracking the window. Still working on her and the sun :)
    Today still suffering but felt amazing compared after my workout outside in the sun. Didn't CT today but did last couple days.

    Sun:
    The sun was out in full force today, so first real morning sun in at least a week. Entire workout was out in sun in my kinicki.
    #1 756 am: 21:06
    #2 916 am: 7:10
    #3 1126 am: 51:29 (workout)
    #4 1257 pm: 14:02 (lunch)

    Grounding:
    7 sessions for 2 hr 5 minutes

    Cold Tub:
    None
    Face dunking: 8 reps of at least 10 seconds each. 50 degree water.

    Contract shower:
    None

    Training: https://www.instagram.com/p/BqiWAdDgbtq/
    Quad set.

    Exercise number 1 squats. First two sets double front kettlebell squats, second to squats say bag over each shoulder, last set the same bag over the back.

    Exercise number two kettlebell and sandbags swing.
    Exercise number 3 push ups and floor presses.

    Exercise number 4 kettlebell rows.

    Conditioning.

    Exercise 1. kettlebell around the worlds for two sets of 20 reps

    Exercise number 2 waiter walks as far as possible.





    Steps
    5133

    Nutrition:
    2783 Calories | 99 Protein | 77 Carb (52 net) | 236 fat


    Meal 1: Smoothie and sauerkraut
    Meal 2: salmon salad
    Meal 3: bulletproof adaptogen drink and bone broth

    Meal 4: keto ice cream

    Mobilizations:
    foot smashing while working

    Meditation/Yoga:
    15:00 meditation

    Reading:
    Cold Thermogenesis 4

    Podcast/Videos:
    Jack Kruse interview on Fluoride

    Supplements:
    3000 mg Vitamin C.
    11000 vitamin d and k
    4 cod liver
    2 multis

    Sleep:
    1140-740 am- 8 hrs.
    Day before
    Also slept 1050-1130
    And 230-600 pm. Trying to kick this thing.
     
  11. Jason Yun

    Jason Yun Gold

    Entry #17 11.24.18 Saturday

    Feeling a lot better today but still remnants of cold--stuffy nose mostly and kind of achy feeling- but when in cold (air and water) goes away. Great Buckeye victory over TTUN! Daughter was feeling better as well, got her outside a little more too, yesterday she was basically on the couch or bed all day. Made a keto bread during the game.

    Sun:
    Was rainy and cloudy all day, so no sun at all.

    Grounding:
    3 sessions for 30 minutes

    Cold Tub:
    14:51 at 43 degrees.

    Contract shower:
    3:22 in the cold.

    Training:
    Recorded FB Live for my clients

    Tri-set Mania. All exercises 40 seconds on, 5 seconds switch, rest.
    Triset #1:
    1a. Table Top Crawl
    1b. Walking Lunge
    1c. Walking SLDL

    Triset #2
    1. Crab walk
    2. Gorilla Walk
    3. Walking inchworm

    Triset #3
    1. 1/2 Turkish Getup with Hold
    2. Other side
    3. Slow Mountain Climber
    4. Frog Pumps

    Metcon/Finisher
    30/30 x 2
    BURPEES



    Steps
    6551

    Nutrition:
    4 liters +

    Macros:
    3370 calories | 152 protein | 69 carbs (42 net) | 277 fat

    Meal 1: salmon and sardine butter and cado mayo salad
    Meal 2: pork rinds hummus and keto coconut/flax bread
    Meal 3: Flip side philly burger no bun cooked in butter and pumpkin seeds.


    Mobilizations:
    foot smashing
    Meditation/Yoga:
    none
    Reading:
    Cold thermogenesis 4
    Epi-Paleo Rx

    Podcast/Videos:
    Wunsch Sunlight video again

    Supplements:
    Vitamin D/k- 15000 IU
    C- 4000
    Mag- 800
    Multi- x 4
    Cod liver x 4

    Sleep:
    950 pm- 703 am: 9 hr 13 minutes

    blue blockers:
    All day
     
  12. Jason Yun

    Jason Yun Gold

    Entry #18 Sunday 11.25.18 and Monday 11.26.18

    Sunday:

    Major fog this morning, but could still see the sun so no clouds. How much rays I got this morning unknown. But clouds came back in full force mid-morning. Weather report over the next 10-days has 1 or 2 non-full cloudy days, so we will see. Actually clouds and fgo went away around 1000 and stayed through my cold tub.

    Today was first day I could actually smell my essential oils, so almost done with this cold. I diffuse them pretty much all day and night, drink them, and rub them on certain areas.

    Monday:

    Last remnants of cold still hanging around (nose, not so runny, just lots of snot TMI). Feel great though. Coldest day in a while here, got down to 30 degrees, made drive to gym with both windows 1/2 way down.



    Sun:
    Sunrise: 15:28- was blocked by major cloud.
    Got in another 6 sessions including cold tub, sun in plain view.
    ---
    Monday- There was no sun at all. Rain turned to snow about early evening.

    Grounding:
    Sunday: 6 sessions 1 hr 21 minutes.
    Monday:5 sessions for 55 minutes, including last two with feet in snow. First one 10-15 minutes was getting super hard. Second one was super easy.
    .
    Cold Tub:
    Sunday: 20:28
    Cold tub was all in the sun, felt amazing. Got out and immediately grounded while warming back up. And then did some racking of leaves in my kinicki and just slippers :)

    Monday: 20:47

    Contract shower:
    Sunday : 1:40 just cold no contrast
    Monday: 2:25 in cold.

    Training:
    Sunday off
    Monday:
    Inside:
    1. Back Squat 3 x 4 x 265 80%
    2. Good mornings 3 x 5 x 165, 175, 185

    Outside:
    Kettlebell 5:00 Snatch Test 20 kg- 100 reps
    .
    Steps
    Sunday: 4046
    Monday: 15380
    .
    Nutrition:
    Sunday: 3350 calories | 135 p| 98 c (56 net) | 247 F
    Meal 1: Smoothie and keto bread
    Meal 2: Sardine and Salmon cado mayo salad
    Meal 3: Crustless QUiche, keto bread
    ------------
    Monday: 2593 Calories |111 P | 57 C (31 net) | 204 F
    Meal 1: keto bread
    Meal 2: sardine cado mayo salad, ocean perch, quiche, salmon salad, keto bread.
    .
    Mobilizations:
    None
    .
    Meditation/Yoga:
    10:00 meditation Sunday
    .

    Reading:
    Finished Cold Thermogenesis 4, started #5
    Epi-Paleo Rx
    .
    Podcast/Videos:
    Biophysics of Fluoride 2x
    Gray Cook Compendium
    .
    Supplements:
    Vitamin D 15000 IU
    Mag 800 mg
    Vitamin c 3000
    Salmon oil 2
    Multi- x 2
    .
    Sleep:
    Sunday 1030-634: 8:04
    Monday: 1010-420: 6:10

    blue blockers:
    All day
     
  13. Jason Yun

    Jason Yun Gold

    Entry #19 Wednesday 11.29.18

    For second day in a row my 'fallen asleep' issues while driving to the gym hit me. I am still re-cvoering from a cold so I'm wondering if that is what is causing it. But it's the first time since implementing all of JK's stuff that it's happened again, so about 2 months now.

    My feet esepcially my big toe and that fat pad behind it kind of feel burned, or a burning feeling. Is that normal?

    Cold adapting: windows a lot easier to put down and drive now with no problem. Sticking my hands out window as well to get them adapted. Fun times.

    Sun:
    #1- No morning sun 8:03 am- 10:25. Snow on the ground.
    [​IMG]
    #2- Right after class, first sign of the sun in a while. Just stood by my car for about 3-4:00.
    #3 all of workout was in sun outside in kinicki.

    Grounding:
    5 sessions for 1 hour 9 minutes

    Cold Tub:
    10:29 was cut short because was informed had to take in-laws to airport. Was first session where had to break through a sheet of ice to get in it.
    Really trying to adapt my hands to cold. Usually do it for last 2:00 and it feels like little ice picks attacked my fingers.

    Contract shower:
    2:25 in the cold.

    Training:
    All outside, 65% of time in full sun.
    5:00 snatch test with 24 kg: 101 reps. 1st time broke 100 reps with 24 since tweaked back in September.

    Metcon Union Cane ( I name all my metcons after former pro wresterlers or sylvester stallone characters :)
    8:34
    30/27/24/21/18/15/12/9/6/3
    1. Med ball Russian twists
    2. KB Swings #24
    https://www.instagram.com/p/BqvN758gs5F/ (this was yesterday's)

    Steps
    10205

    Nutrition:
    3082 calories | 162 Protein | 68 carbs (47 net) | 232 fat
    Macros:

    Meal 1: Ocean Perch, keto bread, pork rinds and hummus
    Meal 2: sardine/salmon cado 'salad', keto ice cream, leftover quiche
    Meal 3:


    Mobilizations:
    none

    Meditation/Yoga:
    Wim Hof Breathing 2 rounds and then just quiet time breathing while watching daughter play. I try to bring her down to my meditation room as much as I can.

    Reading:
    Finished Cold Thermogenesis #6, started CT 7.

    Podcast/Videos:
    Gray Cook Compendium.

    Supplements:
    4 Cod liver and salmon oil
    400 mg
    15000 Vit d and k.
    Multi x 1

    Sleep:

    11-430 am- 5.5 hr.
     
  14. Jason Yun

    Jason Yun Gold

    Entry #20 Friday 11.30.18

    Yesterday was only able to do cold tub for just over 5:00. Water was 33 degrees and layer of ice on top was about 1-1.5" thick. It was my feet that gave out. Today went over 15, kept feet and hands and head covered and didn't put them in until last 3-4 minutes.

    My clients are starting to ask questions, they are seeing me more and more staring at the sun or grounding in between classes. Decided some time this week going to start teaching the other portion of this, mainly everything but the fitness and nutrition portion, so light, water, magnetism.

    Did go a little hay wire with nutrition last night.

    Sun:
    Nothing for the sunrise.
    #1 was about
    15:17 at 928 am, sun was behind cloud but still could see it shining. Felt the heat.

    Grounding:
    5 sessions 49 minutes

    Cold Tub:
    15:33 37 degrees, a lot of the ice was still in the tub even though it was just 41 degrees or so.

    Cold Shower shower: 2:25

    Training:
    Indoors:
    1. Deficit Deadlifts 5" 80%- 5 reps: 240, 275 x 3
    2. Front Squat 80%- 135 x 4, 185 x 3, 195 x 3 x 2
    3. Ab wheel full- 3, 4, 5

    Outdoors: Metcon The Big Show:
    >1 double swing, double clean, double jerk, double high pull with 20 kg
    35 reps.

    Steps
    7321

    Nutrition:

    Macros:
    4862 calories | 233 protein |110 carbs (62 net) | 382 fat
    Meal 1: Smoothie
    Meal 2: Pork rinds, keto bread
    Meal 3: Ocean perch, sardines, eggs and bacon

    Meal 4: Keto meat Pie, keto ice cream, pork rinds and keto bbq sauce

    Mobilizations:
    Shoulder stretches and smashes

    Meditation/Yoga:
    Wim hof breathing after cold tub 5:00 or so.
    Reading:
    Gray Cook Compendium
    Cold thermogenesis 7

    Podcast/Videos:
    Jack Kruse Podcast forget which one.

    Supplements:
    Vitamin D 5000
    Cod and salmon oil 4
    Vitamin c 1000

    Sleep:
    950-430 am: 6:40
     
  15. Jason Yun

    Jason Yun Gold

    Entry #21- SUNDAY 12.2.18

    Yesterday starting feeling really bad while waiting for oil change yesterday. I was on the tail end of this cold, but felt hot all over, even though temp was still just 97.6 which lately it's been around 96. Came home and slept for 5 hours and then later another 6.5.

    Woke up today feeling a lot better. But still remnants of issues from yesterday. Sun was out all day and I took full advantage. Once did cold tub and cold shower felt amazing rest of the day.

    Sun:
    #1 23:58 758 am. Full sun for first time in awhile. Usually do 15 minutes max but forecast is all cloudy this week.

    #2 11:04 @ 909 am in kinicki

    #3 1 hour 10 minutes- Workout in kinicki started at 1017 am

    #4 was in the cold tub.

    Grounding:
    5 sessions for 2 hour 11 minutes.

    Cold Tub:
    26:56 longest session so far. Felt amazing with the sun. Plus water was only 53 degrees. Was able to keep hands in whole time.

    Cold shower:
    7:37 right after tub

    Training:
    1a. Push press 28 kg- 6, 7, 8
    1b. Side Bridge with weight :30

    2a. 1-hand overhead press 28 kg x 5, 24kg x 9, 20 x 12
    2b. Kettlebell pullover: 20kg x 9, #24 x 2 x 8

    3a. Pushup on kettlebells
    3b. 1-hand row
    3c. KB lateral raise
    3d. Band pull apart
    3e. KB biceps curl
    3f: KB 1-hand skull crusher
    3 total sets of each

    Conditioning:
    Sandbag and kettlebell rack walks

    Steps
    5324

    Nutrition:

    Macros:
    Calories 2588 | 122 protein | 26 carbs (22 net) | 224 fat
    Meal 1: Smoothie and cod 'salad'
    Meal 2: Sardine 'salad'
    Meal 3: Bulletproof bone broth

    Meal 4: Creamy Kickin' Chicken

    Mobilizations:
    Foot smashing

    Meditation/Yoga:
    None

    Reading:
    Cold thermogenesis 7 (still)

    Podcast/Videos:
    None

    Supplements:
    Vitamin D and K 15000 IU
    Vitamin C 3000
    Mag 400 mg
    Cod and salmon oil 8 grams
    Multi- x 2

    Sleep:
    6.5 hours + nap of 5 hours yesterday. 11.5 hours.
     
  16. Jason Yun

    Jason Yun Gold

    Entry #22 Wednesday 12.5.18
    Been away from journaling for a few days. Very busy at the gym and home office. Decided that I'm going to take Jim Laird's advice and add some black lights to the studio. There is 3 sections of lights and I usually have the middle section completely off, sometimes I don't use them at all if the sun is out which hasn't been often lately.

    Cold adaption for my hands and especially finger is really hard. This morning for morning sun was really bad. Any tips??

    Starting to come with ways to teach my clients about what I'm doing. Been teasing enough :)

    I'm completely healed of the cold now.

    Sun:
    Was just a brief moment in time while driving about 5 minutes, otherwise nothing.

    .
    Grounding:
    4 sessions for 48 minutes
    .
    Cold Tub:
    14:24 at 36.6 degrees.
    4 day streak right now.
    .
    Cold shower:
    2:07 right after cold tub.
    .

    Training:
    Inside:
    5 rounds of heavy bag: 2:00/1:00
    Outside:
    5 rounds of :45 of
    1. Waiter walks with 24 kg kettlebells
    2. battle rope (various moves)
    .
    Steps
    10,116
    .
    Nutrition: Intermittent Fast 23.25 hours.
    Macros:

    2554 calories |152 protein | 29 carbs (18 net) | 204 fat
    Meal 1: Salmon Scrambled Eggs
    Meal 2: Ocean Perch Scrambled Eggs and Keto Ice Cream
    Meal 3:

    .
    Mobilizations:
    Psoas Smash, Couch Stretch, Shoulder Stretch with bands.
    .
    Meditation/Yoga:
    Wim Hof Breathing
    .
    Reading:
    Finished Cold Thermogenesis 6, started 7.
    Epi-Paleo Rx
    .
    Podcast/Videos:
    School Of Greatness Podcast and Ben Greenfield.
    .
    Supplements:
    13000 IU D and K
    2000 vitamin C
    Multi
    Isagenesis
    Magnesium 400
    8 gram cod and salmon oil.
    .
    Sleep:
    1040-430 am | 5 hr 50 minutes.
    blue blockers:
    All day
     
  17. Jason Yun

    Jason Yun Gold

    Entry #23 Monday, 12.10.18

    [​IMG]
    Been awhile since last entered. Super busy at gym and running some ads to get people in to start before new years. The people who contact me before and around february I know are much more serious about change then the people who contact right after New Years. Got to teach them the new way of doing things.
    Had three nice days in a row with the sun being out. Although Monday was pretty much hidden all day.
    Cold adapting of hands not going very welll. Any tips?

    Sun:
    just a peak in the morning. nothing else.

    Grounding:
    5 sessions for 45 minutes

    Cold Tub:
    19:39. My hands I'm having a hard time cold adapting. Any tips?
    4 day streak again.
    my new routine is cold shower right after and then 200 jumps on a trampoline x 2 sets after that.

    Cold shower:
    3:44 right after tub.
    .
    Training:
    Indoors
    Back squat 2 x 12 x 185, 1 x 10 x 185 lb
    Good Mornings 16, 15, 13 x 115 lb
    Turkish get up 1/1 x 28 kg.

    Out doors
    Kettlebell Snatch test #24, only made it to 40 reps today.
    5:00 single arm waiter walk carries #24 kg


    Steps
    14738

    Nutrition:
    4.5 liters water | fasting 19 hours
    Macros:
    2450 Calories | 116 protein | 25 carbs (18 net) | 212 fat
    Meal 1: scrambled eggs with sardines and salmon and cheese and mayo, bacon, keto ice cream.


    Mobilizations:
    shoulder strecthes

    Meditation/Yoga:
    none

    Reading:
    Finished Cold thermogenesis 7
    EPi- Paleo RX

    Podcast/Videos:
    Jack Kruse and grounding guy EMF summit videos

    Supplements:
    vitamon C 1000
    Vitamin D and k 10000
    Magnesium 400
    isagenesis 1
    multi 1
    cod, fish, slamon oil 8 grams
    iodine 2 drops.

    Sleep:
    1020-430 am: 6:10
     
  18. Jason Yun

    Jason Yun Gold

    Improvement Warrior Optimal Health Journal #24

    My last entry was 12.11.2018, so it has been a long while since I posted. We had a very busy time at our studio and running some ads to get some new people in along with starting Improvement Warrior Univeristy. We put out a few webinars the latest being part 1 on blue light. We changed the lighting at my studio as well. Not sure if it's Dr. Kruse approved or not. Will post it up here soon. We are expecting our son, Payton, in the next 2 weeks as well.

    My health I have to say is the best it's ever been. And I'm the strongest pound for pound ever been. I have gotten sick about 4 times since November which is unheard of, however I recover super quick and from what I've been listening to I think it could be the depleting of deterium? Not sure. But even when I am sick I still feel better then I used to 7 months ago before I started this journey.

    I have been doing lots of reading and listening to information put out by Dr. Jack Kruse. I finaly joined his site as a member. Got my Ra_Optics last week and cannot believe the difference between the other stuff I had, even the Uvex safety glasses.

    I completed re-reading the epi-paleo rx, The Vital Question by Nick Lane, and am currently reading the 4th Phase of water.

    Have really started to post more about my experiences and what I'm learning. Doesn't get as much attention as my nutrition or fitness posts which means I just got more work to do :)

    I've got a bunch of questions. Will post in other areas of the forum soon.

    Entry #24

    I will attempt to do a weekly journal from now on. This will be for the Month of February numbres for this journal.

    Sun:
    Still haven't missed a sunrise since late September except once. It was February and I landed a cooking segment on local news in February. Try and get as much as I can. Ordered another Kinicki last month and to my disappoinment the other one I got was not tan through :(
    [​IMG]

    Grounding:
    February was my best month so far. January was worst.
    I had 153 sessions fro 27:37

    Cold Tub:
    24 sessions which matches a record, and a new 17 day in a row record for 5 hours 12 minutes.
    This is my biggest mental challenge, especially if I miss a day. So it is one of my top priorities.

    Training:
    Keep track of everything in wodify.
    12 new PR's for month of February

    Steps
    10, 631 average steps fro feb.

    Nutrition:
    stayed pretty true to ketogenic style with net carbs usually around 15-25.
    Just lerned could of been eating mushrooms all winter long ;) Miss my vegggies.


    Sleep:
    Got back outside in the tent in February. Planning on sleeping out there for the next 4 nights.
     
  19. Jason Yun

    Jason Yun Gold

    Entry #25

    Week of 3-17- 3-23
    Getting ready to make a video announcing my 'retirement' as a fitness and nutrition coach. This past week was the most I posted about light ever, even more then nutrition and exercise combined. Exciting stuff but scary.


    Grounding:
    48 sessions for 8:46. PRs on both
    Starting to do Yoga, Social Media, and eating some of meals while grounding as well. Warmer weather much welcomed :) Neighbors will hate me even more now especially when the clothes come off while eating.

    Cold Tub:
    7 sessions for 1:48. Shortest 10 minutes, longest 22.

    Training:
    4 PRs in swing, squat, bench, and hip thrust.
    4 training sessions for the week.

    Steps
    11, 804 for the week average.

    Nutrition:
    Macros: 105 c, 213 f, 152 p. Calories 2921

    Had a treat meal Saturday night. Averages without around 25 net carbs, 130 protein and 220 fat.

    At least 2-3 servings of seafood each day. Completely stopped fish oil supplementation. Still have some questions about that.

    Reading:
    Still reading 4th phase of water. Started Brain Gut 11.

    Podcast/Videos:
    Deep Ct webinar from 2012 and Factor X.
    Zach Even-Esh podcast

    Supplements:
    Multi, magnesium, Vitamin D and K, Telomere supplement-isagenesis, iodine.

    Sleep:
    didn't track and have not been tracking. Sleep has been great. But new baby on the way, so that will change.
     
  20. JanSz

    JanSz Gold

    It is about
    iodine
    AND
    potassium iodide

    so just using iodine is not sufficient.

    ...
     

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