
![Yogurt](/assets/blog/super-creamy-probiotic-yogurt-recipe/serve.jpg)

I love growing probiotic bacteria at home!

Yogurt is wonderful for our bodies, especially for people with gut issues. Did you know that many diseases are linked to gut problems? And often, the reason for these gut issues is a poor diet high in sugar and processed foods, which destroys the good bacteria, allows bad bacteria to thrive, and weakens the immune system.

Making yogurt at home is very easy, and it’s incredibly delicious. What a great way to enjoy yourself and take care of your body!

I’ve been perfecting my yogurt recipe for a while, and I finally found the best way to make yogurt that’s super creamy, delicious, and healthy.

## Contents

## Ingredients

* 1 quart (32 oz) half-and-half
* 2-3 tablespoons yogurt starter
* (optional) 1 tablespoon inulin
* (optional) 1 capsule of probiotics

### Why use half-and-half?

Special note: The magic of this recipe is that it doesn’t just use whole milk — it uses something even richer: **half-and-half**. You *can* use whole milk, but the result won’t be nearly as thick and creamy as when you use half-and-half.

Half-and-half is a mixture of half whole milk and half cream, making it thicker and creamier than whole milk. It’s a dairy product commonly found in the U.S. If you can’t find it where you are, you can easily make your own by mixing equal parts whole milk and cream.

![Homogenized Half-and-half](/assets/blog/super-creamy-probiotic-yogurt-recipe/half-and-half.jpg)
*Homogenized Half-and-half*

I love using half-and-half because it’s thicker and creamier than whole milk, and it also has more fat than whole milk, which helps me increase my fat intake.

I was also very lucky to find an organic, unhomogenized half-and-half: [Kalona Organic Half-and-Half](https://kalonasupernatural.com/products/organic-half-half/). You can find it at Central Market or Whole Foods. It's very rare. Homogenized milk is processed to look smoother on the shelf, but this also alters its structure and can reduce its nutritional value.

![Kalona Organic Half-and-Half](/assets/blog/super-creamy-probiotic-yogurt-recipe/kalona-half-and-half.jpg)
*Kalona Organic Unhomogenized Half-and-Half*

![Kalona Organic Half-and-Half Cap](/assets/blog/super-creamy-probiotic-yogurt-recipe/kalona-top.jpg)

![Kalona Organic Half-and-Half Cream on the top](/assets/blog/super-creamy-probiotic-yogurt-recipe/kalona-cream.jpg)
*Kalona Organic Unhomogenized Half-and-Half Cream on the top*

### How to choose a good yogurt starter

Not all store-bought yogurts can be used as a starter. A high-quality yogurt should have only two ingredients: milk and live cultures. A responsible brand should list all the bacteria strains it contains. Many yogurts in supermarkets are actually junk food, mainly made of sugar and starch, with dead probiotics. “Live” cultures are essential!

My favorite yogurt to use as a starter is [**White Mountain Whole Milk Probiotic Bulgarian Yogurt**](https://amzn.to/4iH4Hu0), as the ingredients are clearly listed: **Organic Grade A Pasteurized Whole Milk and Live Cultures** (*L. acidophilus, L. bulgaricus, S. thermophilus, B. bifidum*). (They also offer a fat-free version, but as you know now, I’m a big fan of full-fat.)

### (Optional) Why use inulin?

Inulin is a prebiotic that helps feed the probiotics, which helps the yogurt ferment better and faster. When using inulin, it takes less time to ferment. I use [NOW Inulin Prebiotic Pure Powder](https://amzn.to/4m1JuxS), which is affordable and high quality.

## Tools

* Instant Pot (here is: [Instant Pot Duo Plus](https://amzn.to/43dr6dN))
* Heating pot
* Glass jar for yogurt
* Spoon
* (Optional) Measuring spoons


## Instructions

### 1. Heat the milk

![Heating Milk](/assets/blog/super-creamy-probiotic-yogurt-recipe/heat-the-milk.jpg)

Heat the half-and-half in a pot over medium heat until a thin film (or skin) forms on the surface. Heating the milk denatures its proteins, which helps create a smooth, thick texture when the yogurt ferments.

(Optional) Add 1 tablespoon of inulin. Inulin is a prebiotic that helps feed the probiotics, which helps the yogurt ferment better and faster.

![Inulin](/assets/blog/super-creamy-probiotic-yogurt-recipe/inulin.jpg)
*[NOW Inulin Prebiotic Pure Powder](https://amzn.to/4jS81E4)*

![Adding Inulin](/assets/blog/super-creamy-probiotic-yogurt-recipe/add-inulin.jpg)
*Adding Inulin to the heated milk*

**Tip**: watch out for the milk’s bloom. It can easily be overcooked.

**Tip**: If you want to add inulin, be sure to mix it into the heated milk. The heat will kill any germs that may come with the inulin from the package. If you add it when the milk is cold, you risk introducing unwanted bacteria strains.

### 2. Sanitize the yogurt container

![Sanitize the yogurt container](/assets/blog/super-creamy-probiotic-yogurt-recipe/sanitize.jpg)

Wash the yogurt container (glass jar) with soap and water, then rinse it with hot water.

**Tip**: This is very important — you don’t want other bacteria growing in the container, as it could spoil the yogurt.

### 3. Cool the half-and-half

![Pouring the half-and-half into a glass jar](/assets/blog/super-creamy-probiotic-yogurt-recipe/pour.jpg)
*Pouring the half-and-half into a glass jar*

![Cooling the half-and-half](/assets/blog/super-creamy-probiotic-yogurt-recipe/cool.jpg)
*Letting the half-and-half cool to between 110°F and 115°F (43°C to 46°C)*

Pour the half-and-half into a glass jar and let it cool to between 110°F and 115°F (43°C to 46°C) — the jar should feel just slightly warm to the touch.

**Tip**: If you want to cool the half-and-half more quickly, you can place the jar in ice water. Just be careful not to let it cool too much, or the yogurt won’t set. If it’s too hot, the bacteria in the yogurt starter may die.

![Cooling the half-and-half faster](/assets/blog/super-creamy-probiotic-yogurt-recipe/cool-faster.jpg)
*Cooling the half-and-half faster by placing the jar in ice water*

### 4. Add the yogurt starter

![Yogurt starter](/assets/blog/super-creamy-probiotic-yogurt-recipe/starter.jpg)
*Yogurt starter, ready to use*

![Adding the yogurt starter](/assets/blog/super-creamy-probiotic-yogurt-recipe/add-starter.jpg)
*Adding the yogurt starter to the half-and-half*

Scald a spoon with hot water to sterilize, let it cool, then take two to three large spoonfuls of yogurt starter and add it to the warmed half-and-half. Mix it evenly.

(Optional) You can also add 1 capsule of probiotics. Break the capsule and stir it into the half-and-half. This will add additional probiotics to the yogurt.

![Adding probiotics](/assets/blog/super-creamy-probiotic-yogurt-recipe/add-probiotic.jpg)
*Adding probiotics to the half-and-half*

**Tip**: I like to use the liquid part of the yogurt starter. This way, I can save the thicker part to enjoy later. The thinner part, called whey, also contains many live probiotics — best of both worlds!

### 5. Place the jar in the instant pot

![Placing the jar in the instant pot](/assets/blog/super-creamy-probiotic-yogurt-recipe/place-into-instant-pot.jpg)

Add water to the Instant Pot and place the milk bottle into the water.

**Tip**: It’s best to add more water so that most of the bottle is submerged for even fermentation. You can use less water, but it should be at least 2 cm high.

### 6. Ferment

![Closing the lid](/assets/blog/super-creamy-probiotic-yogurt-recipe/ferment.jpg)

Close the lid, set the Instant Pot to yogurt mode, and set the time for 8 hours. Check every 1 hour after 4 hours to see if the yogurt has set. If it has, you can remove it from the Instant Pot.

The fermentation process can take ranging from 4 to 12 hours, depending on the amount the quality of starter, whether inulin is used, and size of the jar.

**Tip**: Due to various factors (amount of starter, milk fat content, temperature, etc.), the fermentation speed can vary. To prevent over-fermentation, I set two alarms — one at 4 hours and another at 6 hours — to check. If the milk has fully set, I stop fermentation immediately to keep the yogurt from becoming too sour.

**Tip**: If you used inulin, it will take less time to ferment. When I used inulin, it took about 4 hours to ferment. 

**Tip**: At the beginning, resist the urge to keep opening the lid. Let the bacteria grow undisturbed! Otherwise, fermentation will take longer.

### 7. Wait

Find something to do in the meantime.

**Tip**: Never start making yogurt in the evening! Otherwise, you might spend the night worrying about over-fermentation and have trouble sleeping. It’s best to start in the morning or around midday.

### 8. Refrigerate

Once the yogurt has fully set from the bottom to the top of the bottle, it’s ready. Immediately transfer the bottle to the fridge to cool. This stops the fermentation process. Let it sit overnight, and it’ll be ready to enjoy in the morning!

![Refrigerating the yogurt](/assets/blog/super-creamy-probiotic-yogurt-recipe/refrigerate.jpg)

**Tip**: I usually tilt the bottle slightly to check if the milk moves. If it stays in place, it’s set.

**Tip**: If the yogurt is fermented too long, it will separate into curds and whey.

**Tip**: Sometimes when the yogurt looks set but I want it a little thicker and tangier, I turn off the Instant Pot and let it sit for another 2 hours. This allows it to cool gradually to room temperature before transferring it to the fridge. This way, the yogurt will be thicker and tangier, but not separated.

### 9. Serve

![Serving](/assets/blog/super-creamy-probiotic-yogurt-recipe/serve.jpg)

Making yogurt makes me happy. My daughter used to complain about tummy aches, and I didn’t know what was causing them. So, I started making this yogurt every day and encouraged her to eat as much as she wanted. Within days, she told me the aches were gone. These healthy bacteria have been amazing!


Super Creamy Probiotic Yogurt Recipe (Using Instant Pot)


I was preparing food for myself for the next day, as I was going to chaperone my daughter’s field trip. As a carnivore, I don’t eat sandwiches like I used to. Instead, I wanted something that’s okay to eat cold — meat with protein and fat. So I experimented with making beef jerky myself. In Chinese, we call it dried beef (牛肉干). I don’t have a dehydrator, but I do have an oven, and I was able to make the jerky with the desired taste and texture. 

The result turned out so well that I decided to share the recipe here — it’s now one of my favorite carnivore diet snacks and a go-to when I need easy carnivore snacks for busy days.

## Ingredients

* 1 lb beef (I use chuck eye, but any cut of beef will work)
* salt
* soy sauce
* cumin
* black pepper / white pepper
* five-spice powder
* ginger
* white sesame seeds
* (optional) paprika powder

## Instructions

### 1. Cut the beef

Cut the beef into thin strips

![Cut the beef in thin strips](/assets/blog/beef-jerky-recipe/cut-beef.jpg)
*I choose chuck eye because I love its marbling — the mix of fat and muscle.*

### 2. Soak the beef in water

Soak the beef in water, changing the water a few times to remove the blood, until the water runs clear.

### 3. Season

Season the beef with salt, soy sauce, cumin, black or white pepper, five-spice powder, white sesame seeds, and ginger slices.

If you like a bit of heat, you can add paprika powder.

![Season the beef](/assets/blog/beef-jerky-recipe/season.jpg)

### 4. Marinate

Marinate the beef for at least 2 hours.

### 5. Arrange on the rack

Place the beef strips on a rack.

![Arrange on the rack](/assets/blog/beef-jerky-recipe/put-on-rack.jpg)

### 6. Bake

Preheat the oven to 390°F (200°C). Bake the beef on the middle rack for 20 minutes.

### 7. Flip and bake

Flip the beef after 20 minutes and bake for another 20 minutes.

### 8. Serve

![Serve](/assets/blog/beef-jerky-recipe/serve.jpg)


For the field trip, I packed the beef jerky in a Ziploc bag and also brought three boiled eggs — a perfect and filling meal for a long day.



Beef Jerky Recipe (Using Oven)


![Serving](/assets/blog/beef-flanken-ribs-air-fryer-recipe/serving.jpg)

Beef is known as the king of meat when it comes to nutrition—it’s nutrient-dense, packed with high-quality protein, iron, zinc, and B vitamins—and its flavor is incredibly rich. You don’t need a dozen different seasonings—just salt is enough. That’s why beef is a favorite among meat lovers!

Short ribs have become my second favorite cut after ribeye steak, mainly because they’re rich in fat and much more affordable than ribeye. (Did you know that the fattier cuts of beef are often more expensive? That’s because marbling adds flavor and tenderness. Plus, fat contains valuable nutrients like fat-soluble vitamins A, D, E, and K, along with essential fatty acids.)

If you don't have an air fryer, you can use oven to cook them. Check out [another recipe for beef flanken ribs using oven](/posts/beef-flanken-ribs-oven-recipe).

## Contents

## Ingredients

* 1 lb beef flanken ribs
* salt
* avocado oil
* (optional) black pepper / white pepper
* (optional) cumin

## Instructions

### 1. Season

Leave the beef flanken ribs in room temperature for 30 minutes. Season the beef flanken ribs with salt, black pepper / white pepper, and cumin.

![Seasoning Beef Flanken Ribs](/assets/blog/beef-flanken-ribs-air-fryer-recipe/season.jpg)

It is okay to just season with salt. Beef by itself is already flavorful.

### 2. Preheat the air fryer

Preheat the air fryer to 390°F (190°C) for 3 minutes.

![Preheating Air Fryer](/assets/blog/beef-flanken-ribs-air-fryer-recipe/preheat.jpg)

### 3. Oil

Rub the beef flanken ribs with avocado oil.

### 4. Air fry

Air fry the beef flanken ribs for 5 minutes.

![Air frying Beef Flanken Ribs](/assets/blog/beef-flanken-ribs-air-fryer-recipe/airfry.jpg)

### 5. Flip and air fry

Flip the beef flanken ribs and air fry for 5 minutes.

You can check the doneness of the beef flanken ribs during the last 5 minutes of air frying. If it has been brown enough, you can remove it from the air fryer.

![Beef Flanken Ribs After Air frying](/assets/blog/beef-flanken-ribs-air-fryer-recipe/flip.jpg)

### 6. Serve

Serve the beef flanken ribs hot.

![Done](/assets/blog/beef-flanken-ribs-air-fryer-recipe/done.jpg)




## Tips

* Oil: use avocado oil for air frying, which has a high smoke point. Avocado oil is a healthier option than vegetable oil. You can always use animal based oil, such as butter or tallow.
* Salt: use high quality salt, such as Redmond salt or Himalayan salt.

## FAQ  

### Why use air fryer?

I use an air fryer when I’m cooking a smaller portion just for myself and want it done quickly. You can also use an oven—it takes longer, but it’s great for cooking a big batch all at once.

When using the oven, the steps are simpler: just preheat it to 350°F (175°C) and bake for 45 minutes.
 
### Where can I find beef flanken ribs?

I buy beef flanken ribs from H-E-B or Hmart. I have to admit, the ones I bought from Hmart are more juicy and flavorful than the ones I bought elsewhere. Koreans have a long history of eating beef flanken ribs, so the way they cut it gives it a unique texture and flavor. (I may be biased, haha!)


Beef Flanken Ribs Recipe (Using Air Fryer)

<p>I love eggs for their unbelievable nutritional value, simplicity, and versatility. I cook them every day—here are all the ways I prepare them.</p>
<h2 id="user-content-contents">Contents</h2>
<ul>
<li><a href="#user-content-boiled-eggs">Boiled Eggs</a></li>
<li><a href="#user-content-steamed-egg-pudding-microwave">Steamed Egg Pudding (Microwave)</a></li>
<li><a href="#user-content-steamed-eggs-steamer">Steamed Eggs (Steamer)</a></li>
<li><a href="#user-content-steamed-eggs-over-ground-pork">Steamed Eggs Over Ground Pork</a></li>
<li><a href="#user-content-stir-fried-tomato-eggs">Stir-Fried Tomato Eggs</a></li>
<li><a href="#user-content-sunny-side-up-eggs">Sunny Side Up Eggs</a></li>
<li><a href="#user-content-scrambled-eggs">Scrambled Eggs</a></li>
<li><a href="#user-content-two-step-scrambled-eggs-whites-first-yolks-after">Two-Step Scrambled Eggs (Whites First, Yolks After)</a></li>
</ul>
<h2 id="user-content-boiled-eggs">Boiled Eggs</h2>
<ol>
<li>Bring a pot of water to a boil.</li>
<li>Gently lower eggs into the boiling water.</li>
<li>Boil for 7½ minutes for soft yolks (longer for firmer yolks).</li>
<li>Transfer eggs to an ice bath to stop cooking.</li>
<li>Peel and enjoy!</li>
</ol>
<h2 id="user-content-steamed-egg-pudding-microwave">Steamed Egg Pudding (Microwave)</h2>
<ol>
<li>Beat 1 egg in a microwave-safe bowl.</li>
<li>Add 3 tablespoons of water per egg and mix well.</li>
<li>Microwave for about 45 seconds.</li>
<li>Remove and let cool slightly.</li>
<li>Drizzle with soy sauce and sesame oil.</li>
<li>Enjoy!</li>
</ol>
<h2 id="user-content-steamed-eggs-steamer">Steamed Eggs (Steamer)</h2>
<ol>
<li>Add a little soy sauce to a plate.</li>
<li>Place whole eggs on the plate.</li>
<li>Steam for about 5 minutes for soft yolks (8 minutes for firm yolks).</li>
<li>Remove from the steamer.</li>
<li>Enjoy!</li>
</ol>
<h2 id="user-content-steamed-eggs-over-ground-pork">Steamed Eggs Over Ground Pork</h2>
<ol>
<li>Season ground pork with salt, white pepper, soy sauce, and sesame oil (overnight marination is best).</li>
<li>Place the seasoned pork in a bowl and crack eggs on top.</li>
<li>Bring water to a boil in a pot.</li>
<li>Place the bowl in the pot and steam for about 20 minutes.</li>
<li>Remove carefully.</li>
<li>Enjoy!</li>
</ol>
<h2 id="user-content-stir-fried-tomato-eggs">Stir-Fried Tomato Eggs</h2>
<ol>
<li>Dice tomatoes into small pieces.</li>
<li>Beat eggs in a bowl.</li>
<li>Heat a pan and add oil (tallow, lard, or butter).</li>
<li>Scramble the eggs lightly.</li>
<li>Add tomatoes and stir-fry until softened.</li>
<li>Season with salt.</li>
<li>Enjoy!</li>
</ol>
<h2 id="user-content-sunny-side-up-eggs">Sunny Side Up Eggs</h2>
<ol>
<li>Heat a pan and add oil (tallow, lard, or butter).</li>
<li>Crack eggs into the pan.</li>
<li>Cook until the whites are set and the yolks are still runny.</li>
<li>Season with salt and pepper.</li>
<li>Enjoy!</li>
</ol>
<h2 id="user-content-scrambled-eggs">Scrambled Eggs</h2>
<ol>
<li>Beat eggs in a bowl.</li>
<li>Heat a pan and add oil (tallow, lard, or butter).</li>
<li>Scramble the eggs lightly.</li>
<li>Season with salt.</li>
<li>Enjoy!</li>
</ol>
<h2 id="user-content-two-step-scrambled-eggs-whites-first-yolks-after">Two-Step Scrambled Eggs (Whites First, Yolks After)</h2>
<ol>
<li>Separate the eggs</li>
<li>Beat the whites</li>
<li>Beat the yolks</li>
<li>Cook the whites</li>
<li>Optional: Add diced shrimp</li>
<li>Add the yolks</li>
<li>Season with salt</li>
<li>Enjoy!</li>
</ol>
<p>(See full recipe <a href="/posts/two-step-scrambled-eggs-whites-first-yolks-after-recipe">here</a>)</p>


All My Favorite Egg Recipes in One Place


## Contents

## Annual Health Checkup

On October 1, I had my annual health checkup and routine blood tests. The results were mixed.

### Lipids
- Total Cholesterol: `343 mg/dL` (up from `189 mg/dL` last year) ✅
- LDL Cholesterol: `254 mg/dL ` (up from `118 mg/dL` last year) ✅
- HDL Cholesterol: `50 mg/dL` (up from `36 mg/dL` last year) ✅
- Triglycerides: `193 mg/dL` (up from `175 mg/dL` last year) ❌
- Triglycerides/HDL ratio: `3.86` (down from `4.86` last year) ✅

### Metabolic Markers
- Fasting Glucose: `84 mg/dL` (down from `127 mg/dL` last year) ✅

### Full Blood Count
- Platelet count: `101k` (down from `105k` last week) ➖
- WBC: `2.3` (down from `3.3` last week) ❌

### Autoimmune Markers
- Complement C3: `69` (same as 5 months ago) ❌
- Complement C4: `13` (down from `16` 5 months ago) ❌
- C-reactive protein: `<0.3` (down from `0.3` from 5 months ago) ✅
- Erythrocyte sedimentation rate: `20` (down from `19` 2 months ago, and from `25` 5 months ago) ✅

![Blood Test Results](/assets/blog/carnivore-diet-month-7-health-update/blood-results.jpeg)

---

In summary, my lipids and metabolic markers are improving, but my autoimmune markers are not fully recovered.  

For the big increase in total cholesterol and LDL, it corresponds to the fat intake from animal products. This is a well-known fact in the carnivore community. It has also become a controversy whether high LDL is truly bad for health. In modern discussions, some argue that LDL can actually be beneficial. I will do a CAC scan to continue monitoring the situation.

Here are some publications suggesting that LDL may not be the cause of heart disease:

- [Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review](https://pmc.ncbi.nlm.nih.gov/articles/PMC4908872/)
- [Association between low density lipoprotein cholesterol and all-cause mortality: results from the NHANES 1999–2014](https://www.nature.com/articles/s41598-021-01738-w)
- [Importance of Coagulation Factors as Critical Components of Premature Cardiovascular Disease in Familial Hypercholesterolemia](https://www.nature.com/articles/s41598-021-01738-w)

[This video featuring Dr. Ken Berry and Dr. David Diamond](https://www.youtube.com/live/XfJNUbJE_V0?si=pga_tIwbP7aImmlD) also supports the view that LDL is not the primary cause of heart disease.

I was a little disappointed that my lupus markers haven’t improved over the past five months, even though C-reactive protein and ESR are both better. My low WBC also suggests I may be close to a flare (or already in one), and my knee pain points in the same direction.  

I was also surprised that my triglycerides increased since last year. I thought reducing carbs would bring them down, but it hasn’t — at least not in absolute numbers. On the positive side, my HDL improved, which shows that my resistance training is working. My triglycerides/HDL ratio also improved. It’s not as dramatic as I hoped, but still a step in the right direction. My goal remains to get below 2.  

Overall, I would say I’m metabolically healthy, but my immune system still needs improvement. My focus going forward is to continue strength training and adjust my diet to help lower triglycerides.  

---

## Improvements

### Down-dosing Doptelet with Stable Platelet Count  
Toward the end of *August 2025*, I reduced my Doptelet dosage from 20 mg three times per week to 20 mg three times every 8 days.

By the end of *September*, my platelet count was 105k (previously 107k and 118k). This is still within the same range but with a lower dose. It’s a positive sign, and I feel encouraged to continue tapering.

After the 105k reading, I further reduced the dose to 20 mg every 3 days. My platelet count remained stable at 101k on the *October 1st* blood draw.

---

## What I Have Tried

### Walking in the Sun  
To test whether sunlight helps WBC, I walked three times a day for the entire month — in the morning, after lunch, and in the evening.  

By the end of *September*, my WBC was 3.3, which is lower than the 5.5 I recorded in California in May. So, my hypothesis that sunlight can boost WBC is not supported.  

Now the question remains: why is my WBC low? My doctor suggested it may be lupus (I don’t believe so). Looking back at my blood results, in 2021 my WBC was 2.7, which was also low. At that time, my platelet count was 150 (normal), and overall I felt healthy without symptoms. Maybe my WBC has always been low. It could even be improving now. I’ll continue to monitor.  

### 24h Reset Fast  
I read *Fast Like a Girl* and learned a lot about women’s hormones. I also realized my hair loss may have been due to aggressive fasting, not fasting in sync with my menstrual cycle.  

I decided to try a 24-hour “reset fast,” but it turned into a mistake. Toward the end, I became disoriented, accidentally dropped and broke a cutting board, felt unsafe driving, and lost a whole night of sleep (with a few rough nights afterward). I gained weight afterward, likely due to poor sleep.  

After stopping fasting, my body gradually normalized — water weight decreased and sleep improved.  

It was a disaster, but I learned a lot:  
- Women’s bodies respond differently to fasting.  
- Lack of sleep leads to weight gain.  
- Combining heavy workouts with fasting can cause electrolyte loss.  
- Hot weather + fasting increases this risk.  
- Coffee on top of fasting can worsen dehydration.  
- Electrolyte imbalance can cause a higher heart rate, poor sleep, and irritability.  
- Listen to your body, not rigid rules.  
- Maintaining body fat is essential for women.  

### Fasting Around the Cycle  
The biggest takeaway from the book: **don’t fast close to menstruation.** Since applying this, I’ve noticed improvements:  
1. My hair loss has slowed.  
2. I’ve stopped spotting before my period.  
3. If I eat enough magnesium-rich foods, my sleep improves.  

---

## Autoimmune Update  

### ITP: Stable Platelet Count with Lower Dose  
As mentioned above, my platelet count is still stable with an 11% reduction in Doptelet dosage.  

### Lupus: Blood Markers Not Improving  
As mentioned above, my lupus markers haven’t improved in the past 5 months, despite improvements in CRP and ESR. My low WBC suggests I may be close to a flare (or in one already), and knee pain points in the same direction.  

I’ll continue to monitor, keep my diet clean, and see if there are improvements.  

## Next Steps

- Continue down-dosing Doptelet
- Continue strength training
- Reduce pork intake, and increase fish intake
- Eat clean, sleep well, get sun exposure
- Manage low heart rate


Carnivore Diet Month 7 Health Update


In the past, I’ve experienced **hair thinning** and **spotting**, and I stumbled upon the book [*Fast Like A Girl*](https://amzn.to/3JCUbrS). It mentioned that not fasting according to the menstrual cycle may cause these symptoms. I want to give this approach a try and see how it helps.  

## Contents

## Plan for September


### Variables to Track  
- Length of fasting  
- Carb intake  
- Symptoms: hair thinning, spotting, energy levels  

### Fasting Phases

I’ll start with an **advanced reset fast** as recommended in the book, since I had fasting experiences in the past. Also, count the fast towards the cycle day when it started. 

**Power Phase 1 (Ketobiotic foods)**  
- **Days 1–5**: Intermittent fasting (15 hours)  
- **Day 6**: Gut-reset fast (24 hours)  
- **Days 7–10**: Autophagy fasting (17 hours)  

**Manifestation Phase (Hormone feasting foods)**  
- **Days 11–15**: Intermittent fasting (15 hours)  

**Power Phase 2 (Ketobiotic foods)**  
- **Day 16**: Gut-reset fast (24 hours)  
- **Days 17–19**: Autophagy fasting (17 hours)  

**Nurture Phase (Hormone feasting foods)**  
- **Days 20–30**: Intermittent fasting (13 hours)  

### Foods

**Ketobiotic foods**  
- Carbs < 50g
- Protein < 75g
- Fats > 60% of total calories

**Hormone feasting foods**  
- Carbs < 150g (root vegetables and fruits)
- Protein < 50g
- Fats as desired


### Cycle Start

- My cycle this month began **September 2 (evening)** with initial signs of bleeding.  
- I’ll begin recording on **September 3 as Day 1**.  
- The 3 days before Day 1, I did not fast to support progesterone production.  


## Day 1: September 3
- **Fasting goal**: 15h intermittent  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**: 13h (6pm → 7am)  
- **Carbs**: 1 banana  
- **Symptoms/Notes**: no hair loss, clean-cut bleeding, no prolonged spotting period

## Day 2: September 4
- **Fasting goal**: 15h intermittent  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  15.5h (7:15pm → 10:45am)
- **Carbs**: 2 slices of watermelon
- **Symptoms/Notes**: medium flow (good), joint stiffness (bad)

## Day 3: September 5
- **Fasting goal**: 15h intermittent  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**: 15.5h (7:45pm → 11:15 am)
- **Carbs**:  
- **Symptoms/Notes**: light flow already (good)

## Day 4: September 6
- **Fasting goal**: 15h intermittent  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  15h (7:20pm → 10:15 am)
- **Carbs**:  1 banana, watermelon
- **Symptoms/Notes**:  light to zero flow (very good!)

## Day 5: September 7
- **Fasting goal**: 15h intermittent  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  17h (7:20pm → 12:30pm)
- **Carbs**:  watermelon, banana
- **Symptoms/Notes**:  bad sleep. Had flat white in the morning (in the middle of the fast)

## Day 6: September 8
- **Fasting goal**: 24h gut-reset fast  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  ??h (6pm → ??)
- **Carbs**:  
- **Symptoms/Notes**: Had butter at night to prepare the sleep and the long fast

## Day 7: September 9
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 8: September 10
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 9: September 11
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 10: September 12
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 11: September 13
- **Fasting goal**: 15h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 12: September 14
- **Fasting goal**: 15h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 13: September 15
- **Fasting goal**: 15h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 14: September 16
- **Fasting goal**: 15h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 15: September 17
- **Fasting goal**: 15h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 16: September 18
- **Fasting goal**: 24h gut-reset fast  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 17: September 19
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 18: September 20
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 19: September 21
- **Fasting goal**: 17h autophagy  
- **Food type**: Ketobiotic  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 20: September 22
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 21: September 23
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 22: September 24
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 23: September 25
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 24: September 26
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 25: September 27
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 26: September 28
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 27: September 29
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 28: September 30
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 29: October 1
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  

## Day 30: October 2
- **Fasting goal**: 13h intermittent  
- **Food type**: Hormone-feasting  
- **Actual Fasting Time**:  
- **Carbs**:  
- **Symptoms/Notes**:  


September 2025 Fasting Journey



In this month, to continue the recording habit in [Tokyo](/posts/what-i-ate-in-japan-as-a-carnivore) and [Sydney](/posts/what-i-ate-in-australia-as-a-carnivore), I also documented [what I ate and how I exeercised](/posts/what-i-eat-every-day-august-2025). I also crafted [a plan for my training](/posts/my-weekly-workout-plan).

I did not change much the way of eating in this morning compared to last month: mainly meat, yogurts and fruits for electrolytes. But I did drink espresso more. 

## Contents

## Improvements  

### Down-dosing Doptelet with stable platelet count  

Toward the end of **July 2025**, I reduced my Doptelet dosage from 20 mg daily to 20 mg three times per week.  
- First, I tried alternating days (20 mg every other day). My platelet count came back at **107 k** — reasonable given the reduced dose.  
- Then I switched to an actual three-times-per-week schedule. My platelet count stabilized at **118 k**.  

Even on a lower dose, my platelet count is holding steady — and even ticking up slightly. A very positive sign! One step closer to getting off the only medication I still need to take.

### Improved white blood cell (WBC) count  

In **August 2025**, I had two blood draws — one at the beginning and one at the end. Both were around **3.5 k**, much better than my prior 2.x readings (though still below normal).  

I’ve been making an effort to walk outside daily to get sunlight, even in the intense Texas heat. Some interesting trends:  
- **May (California):** spent a week outdoors → WBC was **5.5** (best ever, thought it might be lab error).  
- **June (Tokyo):** strong sun but stayed shaded due to photosensitivity → WBC readings: 2.8, 3.2, 3.5, 3.2.  
- **July (Sydney, winter):** tried to get outside, but low UV → WBC readings: 2.9, 3.3, 2.4.  

**Working theory:** sunlight exposure may help improve WBC count. I’ll continue testing.  

### Stopping feeling hunger

Once I returned home from Sydney, I stopped feeling hungry. Fasting has become much easier to manage — I no longer have to carefully track how much fat or protein I eat. It just happens naturally.  

Possible reasons:  

1. Warmer weather may suppress appetite.  
2. Fewer temptations from eating out.  

### Better Skin

This is a non-measurable improvement: I’ve noticed my skin looks much better than before — smoother, with little to no pimples. Every time I FaceTime with my parents now, they comment on how good my skin looks too!


---

## Possible Findings  

### Aggressive fasting at the end of menstrual cycles → spotting and hair loss 

In my [last update](/posts/carnivore-diet-month-5-health-update), I mentioned hair loss and new menstrual changes — spotting at the start and delayed bleeding. My cycle has always been “quick start, quick end,” so this puzzled me.  

This month I read *[Fast Like a Girl](https://amzn.to/3JCUbrS)*. It mentions that excessive fasting late in the cycle can raise cortisol, suppress progesterone, and lead to **hair thinning and spotting**. Women respond to fasting differently than men because we have to balance three sex hormones, not just one.  

I believe this may be the root cause of my symptoms. I’m adjusting my fasting schedule to test this.  

**Lesson learned:** when men give health advice — however well-intentioned — women should consider whether it actually applies to them.  

### Sunlight → Joint Stiffness/Pain  

In **Sydney**, I often had no joint pain at all. Back in the U.S., the first three sunny weeks of August brought stiffness again. In the last week (mostly rain), my joint pain nearly disappeared.  

**Working theory:** my joint issues may be triggered by sunlight — either autoimmune-related or from lingering **HCQ photosensitivity**. Since HCQ has a six-month half-life, most should be cleared from my body by the end of this year.  

### Heat → Lower VO₂ Max  

While in Sydney, my VO₂ max improved significantly. But after returning to Texas, it dropped sharply and didn’t recover. During a cooler weekend in Michigan, it improved again — and also during a rainy week in Texas.  

**Working theory:** high heat may suppress VO₂ max.  

![VO2 Max](/assets/blog/carnivore-diet-month-6-health-update/vo2-max.jpeg)
*My average VO₂ max over months*

### Heat → Higher Resting Heart Rate

The same effect seems to apply to my resting heart rate (RHR). Since I got back, my RHR has been slightly elevated — around 62–63 bpm (still much better than when I was sick). While in Michigan, it dropped back down to 59 bpm.

**Working theory:** High heat may elevate RHR.

![RHR](/assets/blog/carnivore-diet-month-6-health-update/rhr.jpeg)
*My average RHR over months*

---

## Autoimmune Update  

### Lupus: Stopping rheumatology visits for now  

I canceled my three-month follow-up with the rheumatologist because:  

1. I’ve stopped taking hydroxychloroquine, so it’s no longer part of my care plan.  
2. I don’t agree with the lupus diagnosis and doubt its accuracy.  
3. The main reason to visit would be to check inflammation markers.  
4. I’m not sure if I even want to see those numbers — they might create unnecessary anxiety or false reassurance.  
5. I can test inflammation markers through my primary care doctor if needed.  

In short, I don't believe I’ve ever had lupus.  

I never had any symptoms of lupus, such as the butterfly rash. I was diagnosed purely based on blood markers. My hypothesis is that some lupus-related blood markers were elevated because of my ITP, and there isn’t adequate research yet to confirm or rule out that link. Hematologists often refer patients to rheumatologists to suggest that lupus causes ITP, but I’m not convinced.  

Labeling the condition as “lupus” doesn’t seem helpful to me. My understanding is that a damaged gut likely triggered multiple autoimmune symptoms, rather than lupus being the root cause.  

That being said, I will stop reporting on lupus-related improvements in the future unless I receive a confirmed diagnosis of lupus.

### ITP: Monthly blood draws with hematologist  

I asked my hematologist to switch to **once-a-month blood draws** if my platelet count stays above 100 k — and he agreed. I also requested smaller needles and alternate sites — which helped.   

This idea of changing cadence came from another ITP patient also taking Doptelet. 

Repeated use of the same vein left heavy bruising that took **weeks** to heal.  

![Arm Recovery](/assets/blog/carnivore-diet-month-6-health-update/arm-recovery.jpeg)
*My arm recovery over time*

After four weeks without using the same site, the bruise finally started to fade.  





Carnivore Diet Month 6 Health Update


I love eggs for their unbelievable nutritional value, simplicity, and versatility. I cook them every day—here are all the ways I prepare them.

## Contents

## Boiled Eggs  
1. Bring a pot of water to a boil.  
2. Gently lower eggs into the boiling water.  
3. Boil for 7½ minutes for soft yolks (longer for firmer yolks).  
4. Transfer eggs to an ice bath to stop cooking.  
5. Peel and enjoy!  

## Steamed Egg Pudding (Microwave)  
1. Beat 1 egg in a microwave-safe bowl.  
2. Add 3 tablespoons of water per egg and mix well.  
3. Microwave for about 45 seconds.  
4. Remove and let cool slightly.  
5. Drizzle with soy sauce and sesame oil.  
6. Enjoy!  

## Steamed Eggs (Steamer)  
1. Add a little soy sauce to a plate.  
2. Place whole eggs on the plate.  
3. Steam for about 5 minutes for soft yolks (8 minutes for firm yolks).  
4. Remove from the steamer.  
5. Enjoy!  

## Steamed Eggs Over Ground Pork  
1. Season ground pork with salt, white pepper, soy sauce, and sesame oil (overnight marination is best).  
2. Place the seasoned pork in a bowl and crack eggs on top.  
3. Bring water to a boil in a pot.  
4. Place the bowl in the pot and steam for about 20 minutes.  
5. Remove carefully.  
6. Enjoy!  

## Stir-Fried Tomato Eggs  
1. Dice tomatoes into small pieces.  
2. Beat eggs in a bowl.  
3. Heat a pan and add oil (tallow, lard, or butter).  
4. Scramble the eggs lightly.  
5. Add tomatoes and stir-fry until softened.  
6. Season with salt.  
7. Enjoy!  

## Sunny Side Up Eggs

1. Heat a pan and add oil (tallow, lard, or butter).  
2. Crack eggs into the pan.  
3. Cook until the whites are set and the yolks are still runny.  
4. Season with salt and pepper.  
5. Enjoy!  

## Scrambled Eggs

1. Beat eggs in a bowl.  
2. Heat a pan and add oil (tallow, lard, or butter).  
3. Scramble the eggs lightly.  
4. Season with salt.  
5. Enjoy!  

## Two-Step Scrambled Eggs (Whites First, Yolks After)

1. Separate the eggs
2. Beat the whites
3. Beat the yolks
4. Cook the whites
5. Optional: Add diced shrimp
6. Add the yolks
7. Season with salt
8. Enjoy!

(See full recipe [here](/posts/two-step-scrambled-eggs-whites-first-yolks-after-recipe))




## Contents

## My Goals

- Fat Loss  
- Toned Muscles (not bulky)

## How This Plan Works

1. **Strength Training (3–4x/week)**  
   - Focus on form, control, and moderate weights (e.g., goblet squats instead of barbell squats).  
   - Bodyweight and light weights help develop tone, not size.  
   - Reps and sets (12–15 reps, 2–3 sets) aim for sculpted, lean muscle.

2. **Cardio with Resistance (bike + walking)**  
   - Aids fat loss, increases stamina, and keeps legs toned.  
   - I include both **Zone 2 steady-state cardio** and **interval training** for variety.

3. **Core + Recovery + Nutrition**  
   - Core work 2x/week to support posture and overall strength.  
   - Recovery (rest days, foam rolling, sleep, and post-workout carbs) keeps my body happy.  
   - Protein goal: ~100g/day. Carbs after workouts to support recovery.  
   - Hydration and sleep (7–9 hours) are key pillars too.

---

## My Weekly Workout Plan

### Monday: Lower Body Strength + Steady-State Cardio

**Strength Circuit**
- [**Goblet Squat**](https://www.youtube.com/shorts/7-80HiXX1K8)– 3×12  
  * *Targets*: quads, glutes, hamstrings, core
  * *Form*: Hold the weight close to your chest, keep your chest up, back neutral, and knees tracking in line with your toes. Sit your hips down and back as if sitting into a chair, and keep your heels grounded.
  * *Common Mistakes*: Knees caving inward, heels lifting off the floor, leaning too far forward, rounding the back, or letting the chest drop.

- [**Romanian Deadlift w/ Kettlebell**](https://www.youtube.com/shorts/BFRKCYclZvQ) – 3×12  
  * *Targets*: hamstrings, glutes, lower back
  * *Form*: Hold the kettlebell close to your legs, maintain a soft knee bend, hinge at the hips (not the waist), keep your back flat, and push your hips back until you feel a stretch in your hamstrings. Drive your hips forward to return to standing.
  * *Common Mistakes*: Rounding the back, locking knees, lowering too far without hamstring stretch, jerking the weight, or not hinging at the hips properly.

- [**Walking Lunges w/ Dumbbells**](https://www.youtube.com/shorts/1mHlkUC5rGY) – 3×12  
  * *Targets*: quads, glutes, hamstrings, calves
  * *Form*: Step forward into a lunge with a tall torso, both knees bending to ~90°. Keep your front knee above your ankle (not past your toes), push through the heel to rise, and bring your back leg forward into the next step. Avoid leaning forward or twisting.
  * *Common Mistakes*: Leaning forward, twisting, letting the front knee collapse inward, taking too short or too long steps.

- [**Glute Kickbacks (Bodyweight)**](https://www.youtube.com/shorts/7sE-6KoB2iw) – 3×15 each leg  
  * *Targets*: glutes (gluteus maximus)
  * *Form*: On hands and knees, keep your core engaged and back flat. Lift one leg up and back, driving through the heel without arching your lower back.
  * *Common Mistakes*: Rotating your hips to the side, arching your lower back
  * *Alternating*: [Banded glute kickbacks](https://www.youtube.com/shorts/CZvQm1vNzD0)

- [**Leg Press Machine**](https://www.youtube.com/shorts/EotSw18oR9w) – 3×10  
  * *Targets*: quads, glutes, hamstrings
  * *Form*: Place feet shoulder-width on the platform, lower the sled in control until your knees form about a 90° angle. Keep your lower back pressed into the pad, avoid locking out knees at the top, and press evenly through your heels.
  * *Common Mistakes*: Lifting heels, locking knees, letting lower back round off the pad, placing feet too high or too low on the platform.

**Cardio Finisher: Indoor Bike (Zone 2) – 10 min**  
- Resistance: 3–5/10  
- RPM: 80–90  
- Breathing: Light sweat, still nose-breathing 

**Cooldown**
- Stretch legs, glutes, and hamstrings (see *Lower Body Stretch Routine*)  
- Breathe deeply, let heart rate come down  

---

### Tuesday: Upper Body Strength + Core + Intervals

**Strength Circuit**

- [**Lat Pulldown**](https://www.youtube.com/shorts/bNmvKpJSWKM) – 3×10  
  * *Targets*: lats, biceps, mid-back
  * *Form*: Grip the bar just wider than shoulder width, sit tall with chest up. Pull the bar to your upper chest while keeping elbows pointed down and back.
  * *Common Mistakes*: leaning too far back, pulling behind your neck, poor control

- [**Dumbbell Shoulder Press**](https://www.youtube.com/shorts/k6tzKisR3NY) – 3×12  
  * *Targets*: shoulders (deltoids), triceps, upper traps
  * *Form*: Sit or stand with dumbbells at shoulder height, elbows slightly forward at ~45°. Press straight up in a vertical path until biceps align with or just behind ears, stopping short of lockout. Lower with control until upper arms are parallel to the floor. Keep core braced and spine neutral—avoid arching your back or jutting your head forward.
  * *Common Mistakes*: excessive back arching, having elbows directly to the side, locking out elbows, poor control
    
- [**Dumbbell Bench Press**](https://www.youtube.com/shorts/WbCEvFA0NJs) – 3×10  
  * *Targets*: chest (pectorals), shoulders, triceps
  * *Form*: Sit or stand with dumbbells at shoulder height, palms facing forward. Press overhead in a controlled motion without arching your lower back, then lower to starting position without letting elbows drop below shoulders. 
  * *Common Mistakes*: Flaring elbows out too wide, arching lower back, bouncing weights off chest, uneven pressing, locking elbows.

- [**Seated Cable Row**](https://www.youtube.com/shorts/LyZH4UGdDTc) – 3×12  
  * *Targets*: mid-back (rhomboids, traps), biceps
  * *Form*: Sit tall with chest up, shoulders back. Pull the handle toward your torso, elbows close to sides, and squeeze shoulder blades together. Return slowly to starting position without rounding your back.
  * *Common Mistakes*: Rounding back, jerking the weight, flaring elbows, leaning too far back, using momentum instead of controlled motion.

- [**Cable Triceps Pushdown**](https://www.youtube.com/shorts/EPn02tZL68U) – 3×12  
  * *Targets*: triceps
  * *Form*: Stand upright with elbows tucked to sides, grip bar or rope. Push down until arms are straight (avoid lockout), then return slowly to start. Keep wrists neutral and elbows stationary.
  * *Common Mistakes*: Flaring elbows, swinging body, locking elbows, using momentum, letting wrists bend.

**Core**
- [**Hanging Leg Raises (with Captain's Chair)**](https://www.youtube.com/shorts/KDbFKEScp1M) – 3×15  
  * *Targets*: lower abs, hip flexors
  * *Form*: Hang from a bar with a neutral grip. Keep legs straight or slightly bent, lift them up until hips are at least 90° (or slightly higher), then lower slowly with control. Keep core engaged and avoid swinging.
  * *Common Mistakes*: Swinging legs, arching lower back, bending knees excessively, using momentum instead of controlled motion.
- [**Cable Pallof Press**](https://www.youtube.com/watch?v=SY5lRzBPtM4) – 3×10 each side  
  * *Targets*: deep core stabilizers (transverse abdominis), obliques, anti-rotation strength
  * *Form*: Set the cable at chest height and stand sideways to the machine. Hold the handle close to your chest, step out to create tension, and brace your core. Press the handle straight forward, resisting rotation, then return slowly to chest. Keep torso tall and hips square.
  * *Common Mistakes*: Twisting torso, leaning forward or back, letting shoulders shrug, rushing the press.

**Cardio Finisher: Bike Intervals**  
- Duration: 10 minutes
- Intensity: Zone 2 (you can breathe through your nose but still feel like you're working)
- Cadence: 80–90 RPM
- Resistance: 5/10 during hard intervals  

**Cooldown**
- Stretch arms, shoulders, chest, and back (see *Upper Body Stretch Routine*)  
- Breathe deeply, let heart rate come down  

---

### Wednesday: Rest / Active Recovery

- Light walk 
- Foam rolling or [gentle recovery yoga](https://www.youtube.com/watch?v=WVsCRJBP7Hs)  
- Focus on hydration + sleep
- Keep mind at rest, so it can relax the body (body-mind connection)

---

### Thursday: Glutes + Conditioning

**Strength Circuit**
- [**Bulgarian Split Squats**](https://www.youtube.com/shorts/or1frhkjBDc) – 3×10/leg  
  * *Targets*: quads, glutes, hamstrings, core
  * *Form*: Stand a few feet in front of a bench, place your rear foot on it. Lower your hips straight down until your front thigh is about parallel to the floor, keeping chest upright and knee stacked over ankle. Drive through the heel to return.
  * *Common Mistakes*: Leaning too far forward, letting front knee cave inward or go past toes, pushing off rear leg, rushing the movement.
  
- [**Standing Glute Kickbacks (Bodyweight)**](https://www.youtube.com/shorts/CZvQm1vNzD0) – 3×15/leg  
  * *Targets*: gluteus maximus
  * *Form*: Stand tall holding onto support if needed. Brace your core and kick one leg straight back with control, squeezing the glute at the top without arching the lower back.
  * *Common Mistakes*: Rotating hips outward, swinging the leg, leaning forward, overextending lower back.

- [**Sumo Deadlifts**](https://www.youtube.com/shorts/_TchJLlBO-4) – 3×8  
  * *Targets*: glutes, hamstrings, inner thighs (adductors), lower back
  * *Form*: Stand with feet wider than shoulder-width, toes slightly out. Grip the bar inside your knees, keep chest tall and back flat. Push through heels, driving hips forward to stand tall. Lower with control by hinging at the hips.
  * *Common Mistakes*: Rounding the back, letting knees cave inward, hips rising too fast, jerking the bar off the floor, not finishing with hips fully extended.

- [**Cable Pull-Throughs**](https://www.youtube.com/shorts/wGFw_9gr7rY) – 3×12  
  * *Targets*: glutes, hamstrings, lower back
  * *Form*: Face away from a low cable, hold rope between legs. Hinge at the hips while keeping a flat back, allowing cable to pull hands behind you. Drive hips forward to stand tall, squeezing glutes at the top.
  * *Common Mistakes*: Squatting instead of hinging, rounding lower back, using arms to pull instead of hips, overextending at the top.

- [**Resistance Band Face Pulls**](https://www.youtube.com/shorts/IeOqdw9WI90) – 3×15  
  * *Targets*: rear delts, traps, upper back, rotator cuff
  * *Form*: Anchor band at upper chest or face height. Grip with palms down or neutral, pull toward your forehead while squeezing shoulder blades together. Keep elbows high and wrists in line with elbows.
  * *Common Mistakes*: Shrugging shoulders, flaring elbows too wide, using momentum, dropping elbows too low, not finishing with external rotation of shoulders.

**Cardio Conditioning Circuit – 3 Rounds**
- 30 sec Jump Squats  
- 30 sec High Knees  
- 30 sec Mountain Climbers  
- 1 min rest between rounds  

**Cardio Finisher: Indoor Bike**  
- Duration: 10 minutes
- Intensity: Zone 2 (you can breathe through your nose but still feel like you're working)
- Resistance: 3–5/10
- RPM: 80–90
- Breathing: Light sweat, still nose-breathing

**Cooldown**
- Stretch legs, glutes, and hamstrings (see *Lower Body Stretch Routine*)
- Breathe deeply, let heart rate come down  

---

### Friday: Full Body Strength + Core + Metabolic Finisher

**Strength Circuit**

- **Barbell Deadlift** – 3×6  
  * *Targets*: glutes, hamstrings, lower back, traps, forearms  
  * *Form*: Stand with feet hip-width apart, bar over midfoot. Grip just outside knees, brace core, and flatten back. Push through heels, extending hips and knees together to stand tall with the bar close to your body. Lower under control by hinging at the hips.  
  * *Common Mistakes*: Rounding lower back, hips rising too fast, jerking bar off floor, overextending at the top.  

- **[Dumbbell Thrusters (Squat + Press)](https://www.youtube.com/shorts/UipBcISeiGU)** – 3×10  
  * *Targets*: full body — quads, glutes, shoulders, core  
  * *Form*: Hold dumbbells at shoulder height. Perform a squat to parallel depth, then drive through heels and explosively press dumbbells overhead in one motion. Lower weights to shoulders with control as you descend into the next rep.  
  * *Common Mistakes*: Knees caving in, arching lower back, pausing between squat and press, using only arms instead of legs to power the press.  

- **[Kettlebell Swings](https://www.youtube.com/shorts/RyPgfIvNvN0)** – 3×15  
  * *Targets*: glutes, hamstrings, core, shoulders  
  * *Form*: Stand feet shoulder-width, hold kettlebell with both hands. Hinge at hips (not squat), swing bell back between legs, then explosively extend hips to drive kettlebell to chest height. Control on the way back—don’t lift with arms.  
  * *Common Mistakes*: Squatting instead of hinging, rounding back, lifting with arms, overextending at top.  

- **[Cable Lateral Raises](https://www.youtube.com/shorts/lMJUXEvcMkQ)** – 3×12/side  
  * *Targets*: shoulders (lateral deltoids)  
  * *Form*: Stand side-on to cable machine, hold handle in outside hand. With slight elbow bend, raise arm out to the side until shoulder height. Lower slowly with control.  
  * *Common Mistakes*: Shrugging shoulders, swinging for momentum, raising arm too high, bending elbow too much.  

- **Plank Row with Dumbbells** – 3×10  
  * *Targets*: core, upper back, biceps, shoulders  
  * *Form*: In high plank holding dumbbells, feet shoulder-width. Keep hips square as you row one dumbbell to ribcage, then lower slowly and switch sides.  
  * *Common Mistakes*: Hips rotating or sagging, shrugging shoulders, rushing the row, failing to brace core.  

**Core**

- **Forearm Plank** – 3×30 sec  
  * *Targets*: core stabilizers, shoulders, glutes  
  * *Form*: Elbows under shoulders, body in straight line from head to heels. Brace core, squeeze glutes, avoid sagging or piking hips.  
  * *Common Mistakes*: Dropping hips, raising hips too high, holding breath, letting shoulders shrug.  

- **Side Plank** – 2×30 sec/side  
  * *Targets*: obliques, glute medius, shoulders  
  * *Form*: Support on forearm with elbow under shoulder, legs stacked. Lift hips so body forms a straight line from head to feet.  
  * *Common Mistakes*: Dropping hips, leaning forward/backward, letting shoulder collapse, holding breath.  

**Finisher: 5-min AMRAP**
- 5 Pushups  
- 10 Air Squats  
- 15 Jumping Jacks  

**Cardio Finisher: Indoor Bike (Optional)**
- Duration: 10 minutes
- Intensity: Zone 2 (you can breathe through your nose but still feel like you're working)
- Cadence: 80–90 RPM
- Optional: Do it in a fasted state if training early and your body tolerates it well

**Cooldown**
- Stretch legs, glutes, hamstrings, arms, shoulders, chest, and back (see *Lower Body Stretch Routine* and *Upper Body Stretch Routine*)
- Breathe deeply, let heart rate come down 

---

### Saturday & Sunday: Rest + Optional Movement

- 30–45 min walk outside or treadmill  
- Optional yoga class, foam rolling, or sauna  
- Nutrition focus:  
  - Protein: ~100g/day  
  - Water: stay hydrated  
  - Carbs after activity  
- Sleep goal: 7–9 hours/night

---

## Lower Body Stretch Routine – 5 minutes

### Hamstring Stretch
- Stand tall, place one heel forward, toes up
- Hinge hips back slightly and reach toward toes
- 30 sec per leg

### Standing Quad Stretch
- Stand on one leg, pull the other heel toward your glutes
- Keep knees together and hips tucked
- 30 sec per leg

### Calf Stretch
- Stand facing a wall, step one foot back
- Press heel into floor while keeping back leg straight
- 30 sec per leg

### Glute Stretch Standing
- Cross right ankle over left knee, bend supporting leg slightly
- Sit hips back like a squat, hold wall or rack for balance
- 30 sec per leg

### Hip Flexor Stretch
- Step one foot forward in a split stance
- Tuck pelvis under and press hips gently forward
- 30 sec per leg

## Upper Body Stretch Routine – 5 minutes

### Chest Stretch (Doorway or Wall)

- Place forearm or palm on a wall/doorway
- Step forward slightly until you feel a stretch across your chest
- 30 sec per side

### Upper Back Stretch

- Interlace fingers, push arms forward at chest height
- Round shoulders and feel stretch between shoulder blades
- 30 sec per side

### Shoulder Stretch (Cross-Body)

- Pull one arm across chest with opposite hand
- 30 sec per side

### Triceps Stretch

- Bend one arm overhead, touch upper back
- Use other hand to gently press elbow
- 30 sec per side

### Neck Stretch

- Tilt head to one side, bring ear toward shoulder
- Keep shoulders relaxed
- 30 sec per side

### Mobility

- Arm circles: Forward 30 sec, backward 30 sec
- Keeps shoulders loose and blood flowing

## Notes to Myself

- Check in weekly: How do I feel? What needs adjusting?  
- Don’t chase soreness — chase consistency.  
- Be proud of showing up. Progress > perfection.


All My Favorite Egg Recipes in One Place

Contents

Boiled Eggs

Steamed Egg Pudding (Microwave)

Steamed Eggs (Steamer)

Steamed Eggs Over Ground Pork

Stir-Fried Tomato Eggs

Sunny Side Up Eggs

Scrambled Eggs

Two-Step Scrambled Eggs (Whites First, Yolks After)

Mira

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