Category: Celebration

Why Weight Isn’t Everything in Your Health Journey

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This morning, I hit 188.6 lbs. It may have been 188.4 lbs, but I forget exactly, so when that happens, I take the higher weight (I don’t want to give myself any undue credit). This is significant because now I’m settled firmly into the 180’s. That means I have less than 13 lbs to go before I reach my arbitrary and meaningless weight goal. I say it’s arbitrary and meaningless because in the past, I’ve missed target weights but felt a whole lot better, was healthier, fit into smaller clothing more easily, and felt like I generally accomplished my goals of being at a healther “Size.”

The AI image didn’t tie the laces, tuck them in properly, or properly blouse the boots, but I’m sure someone will comment on this anyway, so I left the image as-is.

The reason why so many people fixate on the numbers is because it’s an easy measure and it’s tangible. What’s less tangible is how much better you feel, how much easier exercise is, how less winded you are climbing a flight of stairs, and how much better those blood test results are during your annual physical. These are the things that really matter. Weight? It’s a simple way to put a number to all these things, but it’s actually not that simple.

Factors for affecting your weight include your height (obviously), age (bone density increases with age making your skeletal weight greater), genetic makeup, and fitness level. As I get more and more back into physical activity, my body becomes leaner but the muscles also more dense and heavier. When I lost my initial 130 lbs, it is only then that I decided to add exercise to my journey. I continued to lose some weight, making it up to 150 lbs lost, but then I started gaining weight even though I was still losing inches off my waist. This was because I was weightlifting and also running which made me much healthier and stronger, but also made my muscles more dense.

Weight, for me, is a snapshot. It’s an easy guide to see where I’m at without looking too much into it. But once I do, and once I take everything else into account, I find that weight is not an accurate measure of success when undertaking a healthier lifestyle. It’s more like a suggestion. That’s one of the reasons why Whole30 doesn’t want you to weigh yourself. Many people can become easily discouraged when they don’t see the numbers dropping (or worse, see them increasing) while ignoring all the positive changes going on in their body and overall health. As our bodies reconfigure from a bad diet to a good diet, the body reacts in weird ways. I’ve done enough Whole30’s to know the process by now, and I’ve made it past the stall that normally happens to me just past week 2. Now, I’m back to making progress as my body is completely accustomed to the good food and the complete lack of added sugars (or heavy carbs in any form). I still have fruit, but it’s blueberries, raspberries, cherries, grapes, and oranges. I may have a banana before my Army Fitness Test on Saturday morning, but that’s just to pump my blood with some easy/quick energy before exertion.

So, while I celebrate the weight loss, I don’t put too much into that. It’s nice, but honestly, the only reason I really care is because the Army still cares about weight, and the new “Fit” standards to measure body composition penalize short people (like me) with unrealistic numbers for people my age.

Seeing the results in the mirror

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It’s one thing to see a number getting smaller and smaller, but it’s another thing entirely when you can see the results in the mirror and feel them in your skin. Another morning with not only appreciable weight loss (another pound, down to 189.4 lbs) but also finally seeing it in my face. Today as I was shaving, I could see it, and it felt great. I haven’t looked at this face in a few years, actually.

I have more crows feet around the eyes when my weight drops, but I’m okay with that.

Right after I went on my deployment, I injured my shoulder. That kept me out of the gym which in the past really helped me stay slim while eating right, and the resulting sadness over losing that outlet made me a little less diligent with my food choices. I didn’t go crazy, as I never got past 200 lbs, but I hovered in the high 190’s for the past two years.

Fast forward to January 2026. The shoulder still has pain (I’m seeing the specialist tomorrow, actually), but I finally decided enough was enough. The weight gain wasn’t due to lack of exercise, but a lack of restraint in what I was eating. Whole30 was needed in more ways than one.

Usually when I’m on my Paleo diet, I tend to be a little loose on the weekends. This causes a yo-yo with my weight: I gain about 2-2.5 lbs on the weekend and then lose it by the next weekend, only to start the process all over again.

While on Whole30, however, that doesn’t happen. As I stick to the plan, I don’t allow myself even the slightest wiggle room. In the long run, this is far better for me not only physically, but psychologically. It allows me to stay in the right mindset and honestly, it makes everything related to eating and my health easier.

I have drill later this month, and the only difficulty will be in finding Whole30 compatible foods. I know I can probably find some Mexican places for Fajitas, some steak places for steak and sweet potato, and all breakfast places will have bacon and eggs, but the bacon will be suspect as the vast majority of places use bacon with sugar. I might do some research and try to find some Whole30 compatible frozen meals I can buy when I’m in Austin and just have in my hotel room as necessary.

But this I know: I will feel great in my uniform, I already feel better in my civilian clothing, and when I look in the mirror, I get a jolt of motivation because the face looking back at me is no longer bloated from excess water weight or wearing the extra weight which was the result in a lack of discipline.

Eating Through a Hurricane

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This week, we experienced one of the worst storms here in a long time; Hurricane Beryl. We were very fortunate that no-one in our family was injured, and further lucky that our property sustained no damage. What we did endure, however, was three days without power in 90+ degree high temperatures. Fortunately, our power was restored yesterday, and we’re not returning back to normal.

During the powerless days, we relied on food we had in our refrigerator and freezer, and using a solar generator system from Jackery, we were able to keep our refrigerated foods safely cool. Our freezer remained closed for the majority of the power outage, and remained cool enough to keep food frozen.

As for what we ate: it was all Paleo. We ate sausage (sugar-free), fish, shrimp, scallops, vegetables, burgers (with lettuce wrapping) and chicken wings. Breakfasts were typically bacon and eggs. Everything we ate contributed to me losing an inch off my waist. I now have regained another belt hole on my belt, comfortably. This is a huge victory for me, and I’m excited.

It’s interesting that we were able to continue eating well during this emergency. It took a little more planning and effort over buying junk food at a local fast food spot, but it was well worth it.

Celebrate the Changes

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My most recent selfie. I should have taken the pen out of my pocket.

It’s easy to forget how far we’ve come, or how much progress we’ve made unless we remind ourselves. This is important, not for vanity’s sake, but for motivation. It’s hard to work at something that has no real end state when you don’t have feedback on your progress. This is especially true for me, as I’m not working toward a target weight, a target strength goal, or a target run time. I am working toward the never-ending and always-moving target of staying fit, staying healthy, and keeping old age at bay.

What I’ve found does help me, however, is to take any small victory I can and celebrate it. This morning as I got ready for work, I walked into the closed to pick out a shirt to wear for the day as I do every day I go into the office. This time, my eye was drawn to a shirt I always liked to wear, but have been unable to due to weight gain/swelling after my surgery. I tried to put this shirt on about a month ago and could barely get it buttoned over my midsection. It made me sad, and honestly, left me kind of depressed for a few weeks afterward. I was terrified that this new body shape might become a new normal.

Well, after seeing the changes in how my trousers fit, I decided to give the shirt a try. I pulled it off the rack and took the shirt off the hanger. As I put my arm into the sleeve, I braced myself for disappointment. I watched carefully in the mirror as I buttoned each button, and to my surprise and pleasure, I was able to not only get the shirt buttoned all the way, but it fit properly. Not too loose, not too tight; just as it used to fit prior to my surgery. There was one change, however, but this is one that I will happily accept: my arms fill out the upper sleeves a bit more. If I flex, my arm fills the shirt completely and actually stretches it.

So, I’m gaining access to much more of my wardrobe. Fortunately, I like the clothes in my closet, so I will actually wear them all again. It’s amazing how much better I feel about myself, my health, my fitness progress, and life in general. I shouldn’t be so concerned with my body shape, but honestly, as someone in the military whose career partly depends on my physical fitness and adherence to height/weight regulations, it is always in the back of my mind.

I had an outstanding lifting session and run yesterday, and afterward, Sherry and I went out to eat some Indian food and I ate a spicy Vindaloo that was phenomenal. This morning, I tried a new Paleo-friendly cereal with a coconut/almond milk blend, and it was quite tasty (although I ate too much of it; a little bit of this “cereal” goes a long way).

I am actually looking forward to my lifting and run tomorrow afternoon, as it’s getting fun again. I finally got past the “Getting back into it” phase and I think I’ve psychologically and physically moved into the “This is fun; let’s keep building” phase.

Seeing and feeling the fruits of my labors realized by being able to wear this shirt really has helped me immensely. I’m glad I took a chance on this shirt. Oh, I think it looks pretty snazzy, too, so there’s a bonus.

You Are Stronger Than You Think

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This was me after my assessment and selection to the SFAB. I got through a lot more than I thought I was capable of back then, too.

Those were the words my daughter left me with on Friday afternoon as I ended our call before I went on post to attend my first official week of Warrant Officer Candidate School (WOCS). I had expressed to her some anxiety and a little bit of fear about some of the physical aspects of the training I was about to undertake. Later that day, I was to take the Army Combat Fitness Test (ACFT) which is a newly-implemented fitness test that currently has a high failure rate. I had taken one three weeks prior, but I was unable to complete one primary event (the leg-tuck) and had to substitute it with a 2-minute plank (which I was able to complete).

I had set my goal on improving each of the six areas of the ACFT which include:

  • Repetition Strength Deadlift (three deadlifts)
  • Standing Power Throw (throw a 10 lbs medicine ball behind you)
  • Arm Extension Push-Up
  • 250-Meter Sprint, Drag, Carry
  • Leg Tuck
  • The 2-mile Run

My results last time were good enough to pass:

  • 140 lbs deadlift
  • 7.2m standing power throw
  • 20 arm extension push-ups
  • 2:30 250m sprint-drag-carry
  • 0 leg tucks, but successful 2-minute plank
  • 19:47 2-mile run

Those were good, but personally, not good enough. I wanted to not only be able to show improvement through my efforts between drills, but I wanted to push myself to improve for personal reasons. I never like passing any sort of assessment with bare minimums; I want to have some wiggle room just in case I’m not able to perform at my best, I know I can still pass. So, I put in the work, and the following were my results:

  • 180 lbs deadlift
  • 8.5m standing power throw
  • 26 arm extension push-ups
  • 2:12 250m sprint-drag-carry
  • 4 leg tucks
  • 19:17 2-mile run

These are good improvements, but I’m setting a goal for myself to reach the next level of success. There are three levels of testing: Moderate, Significant, and Heavy. As a Warrant Officer, we are required to pass the ACFT at the Moderate, or “Gold” standard which is:

  • 140 lbs deadlift
  • 4.5m standing power throw
  • 10 extension push-ups
  • 3:00 250m sprint-drag-carry
  • 1 leg tuck
  • 21:00 2-mile run

The Significant standard is:

  • 180 lbs deadlift
  • 6.5m standing power throw
  • 20 extension push-ups
  • 2:30 250m sprint-drag-carry
  • 3 leg tucks
  • 19:00 2-mile run

Comparing my results against the Significant standard, I completed everything go Significant standard except for the run. For me to get there, I just needed to run a little faster. It is kind of painful knowing I missed making the significant standard by 17 seconds. 17 seconds is what seperated me from making significant standard across the board.

However, like anything, I have a goal, and I have a process to get me there. I will continue to train and push myself to attain the results I want. Will I ever make it to Heavy standard? Here’s what it takes for the Heavy standard:

  • 200 lbs deadlift
  • 8m standing power throw
  • 30 extension push-ups
  • 2:10 250m sprint-drag-carry
  • 5 leg tucks
  • 18:00 2-mile run

I think that getting the deadlift will be easy. My workouts will have me at 200 lbs deadlifts within the week, so doing a three-lift repetition for the test when I do 5 lift repetitions will be easy. I already can meet the standing power throw, and getting to 30 push-ups shouldn’t be problematic. The 2:10 sprint-drag-carry is a goal I’m already very close to, and with some more High Intensity Interval Training (HIIT), I should be able to meet that standard. I’m only 1 leg tuck away from meeting the 5 leg tucks standard, and I think I will be able to get there and beyond soon enough. The most challenging of the six events for me will be the 2-mile run in 18 minutes. I have short legs, and running has never been my forte. However, I’ve actually run as fast as 16:47 in my two-mile runs in the past, but not after a smoke session like the ACFT.

The ACFT, unlike the older Army Physical Fitness Test (APFT) is an endurance event that tests not only our physical capabilities and strength, but also our ability to balance our effort between the six events. If I smoke myself on the deadlifts to get a high score, that could detrimentally effect my ability to complete the sprint-drag-carry and the 2-mile run later in the test.

So, how does my daughter come into play with my experience this past friday with the ACFT? It’s because her words echoed to me throughout the entire text period. Every time I had some sort of doubt in myself or my abilities, I heard her saying, “You’re stronger than you think you are. You’ve got this.” Every time I heard those words, I pushed harder. I didn’t want to let her down, and I also needed to take her words to heart. It’s easy to slow down on a run when you’re feeling tired, but her words made me analyze how I was feeling. Am I out of breath? No; just breathing hard. Are my legs smoked? A little, but they aren’t sore or hurting. Can I push a little harder? Probably; let’s do this!

I challenge anyone reading this to consider that you are stronger than you think you are. There is more inside you than you likely are willing to admit, or want to admit. It’s easy to slow down or to stop, but if you slow down and aren’t breathing hard or aren’t exerting yourself during exercise, are you realling going to get the results you’re after? My dad always used to say if you’re going to do something, do it right the first time. That can apply to exercise: put in the work, and make it good, solid work. You will never see the results you’re after unless you push yourself, and the strength within you is greater than you think.

In case I had any doubts…

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I am most definitely in Ketosis! Well, at least there are ketones in my urine which is a good indicator that my body is producing them and getting adapted to use ketogens as energy. In another month or so, it will be harder to test via urine for ketones as my body gets more keto adapted, but at least now, not only can I feel it, but I can see it in a tangible test. I saw the lower amounts on Monday, but the test results have been getting darker almost daily. 1.5 is decent. I’m happy with that. If I can get it higher, even better, but for now, I’m losing weight steadily and I’m feeling great.

Yay!!!

Today I am 50

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Today, I turn 50 years old. I never imagined that I would be as healthy and as fit as I am today when I was young. I hoped, but never really gave it much thought. 50 was so far off; why would I consider what it would be like to be 50 when I was 21? 25? 30? Nobody really thinks about it, and it creeps up on you. BAM! Just like that, I’m 50!

The weird part for me is that I feel better today at 50 than when I turned 40. When I turned 40, my wife threw me an amazing surprise party at an aviation museum in Galveston, Texas. My family and closest friends were there, and it was a special time. I was very overweight back then, and I remember thinking for the first time that my next big birthday was just 10 years off, and I began to wonder if I would make it that long. My health was okay but becoming troublesome, and fitness was something I couldn’t even imagine nor contemplate. I thought that 40 was the beginning of a decline for me that would end in my death sometime within the next decade.

Two years ago, things turned around for me in a big way. First, I did a Whole30 and then adopted the Paleo Diet. Then, exactly a year later, I began running. Now, I eat clean and I run 3-4 times a week. I can do 100 push ups without effort, and I can buy clothing off the rack anywhere. I can fit into booths, economy airline seats, and I can sqeeze through tight spots with ease. I can climb stairs without getting winded, tie my shoes without holding my breath, and I can do housework without breaking into a sweat. These are all amazing things that we take for granted when we’re young and fit, but these are all things I had given up on long ago.

Fifty isn’t old. At least it doesn’t feel old to me. I feel as good, or better, than I did when I turned 30. I’m definitely in better shape now, which is hard to believe. I remember thinking 50 was old when I was a kid. Now I know that I was wrong. Age is but a number; I feel young, and I will continue to do lots of fun things as long as I’m able. If I have anything to do with it, I’ll be here to annoy and pester my wife for a long time on the many adventures we hope to have together.

Happy birthday to me! This is the best one I’ve had in a long time, and I’m looking forward to celebrating a lot more of them!

Birthday Week Meals

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Last night, Sherry took my cousin and I to Charivari, a special restaurant that has some amazing Eastern European food to include some Hungarian specials. I split a Foie Gras with Apple Slices with Sherry as an appetizer, and we both ate Jaegerschnitzel with Spaetzle as our main courses. I know; Spaetzle is non-Paleo, but it was a special occasion: my cousin and I haven’t seen each other since last year and he flew out specifically to surprise me for my birthday. For dessert, the three of us split a delicious and perfectly made Dobos cake. Again, non-Paleo, but so be it.

My cousin and I aboard the USS Cavalla, a WWII Gato-class submarine.

This morning, my weight was exactly where it was the day before; not an ounce gained. Perfect. For breakfast, I ate the pulled pork and apple egg casserole that Sherry had made earlier in the week. For lunch, we went to Gaido’s in Galveston where I had a grilled grouper with crab topping served with asparagus: a 100% Paleo lunch. For dinner, we went to a local favorite, Alicia’s, where I had the Puntas Chimino which is ham, bacon, beef, mushroom, onions, and jalapeños grilled in a cast iron pan with a side of grilled vegetables (zucchini, squash, carrots, and onions) and pico de gallo with avocado as a relish. Once again, a 100% Paleo meal, although it was a bit on the large side. I ate all of it, and nearly two hours later, I’m still stuffed.

I know that there’s a good chance I will gain a little weight, if only because of the volume of food I’ve been eating. I will run tomorrow morning to work off some of the excess calories and water weight, but truth be told, it’s all worth it. It was a day of amazing food, amazing company, and a special visit for my 50th birthday.

I always say that you have to live a little, even if you’re on Paleo. I made the best food decisions I could with a little bit extra here and there. I know the consequences, and I fully accepted them, and it was totally worth it.

End of the third Whole30

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Yesterday marked the end of our third Whole30. The first Whole30 Sherry and I did was back in 2015. We started it in September, and it kicked off our healthy lifestyle and a weight loss of 150 lbs for me. We transitioned from Whole30 into the Paleo Diet, and it’s been our lifestyle ever since. We started a second Whole30 about six months later, but it didn’t last the duration. I don’t remember why, but for whatever reason, we fell off. It wasn’t such a big deal because we were well aware of the food rules, how to eat, what to eat, and we were continuing to make good progress in our health and weight loss.

About two or three months ago, Sherry told me she wanted to do another Whole30. She said that she had picked up some bad habits such as relying on snacks, desserts, and increased portion sizes in her meals coupled with a slight weight gain and inability to fit into some of her newer, smaller dresses. I agreed to do this Whole30 with her for a few reasons I’ve discussed earlier in blog posts a while back: solidarity, and a desire for me to lose a final few pounds to get to my final goal. Well, I’m happy to announce that I’m now firmly at and past my goal weight. I got down to 162.9 lbs, although my actual weight right now is hovering around 164 lbs. The reasons for this have more to do with muscle mass as my body fat ratio is around 10.5% as evidenced by my abs showing. From everything I’ve read, your abs only show when you’re around 10-11% body fat percentage or lower. There are some days they show better than others, especially after my runs, but I’m very happy with my body composition right now and with my weight. I fit into 31” trousers comfortably, and I can easily wear US small and medium or Europe M/L sized shirts.

Did I learn anything this time around on the Whole30? Not really. I learned what I needed to learn the first time through, but this time it kept me off of some sugars I would have likely eaten, even if they were Paleo-approved. It turns out that even the “Good” carbs can cause me to hold onto water weight or cause me to gain a little weight. Having done this last Whole30 coupled with the running and push ups I do regularly has really been a boon to my weight loss, and put me exactly where I want to be.

What’s next for Sherry and me? More of the same. We won’t be changing much up, although I will now have a little more freedom to eat a Paleo cookie after dinner if I really want one. Being an active runner forces me to eat some carbs, more than I normally would, after runs to help rebuild my muscles, so I will have a little more leeway to do that now. Since I weigh myself daily, I will continue to monitor my weight and analyze the previous day’s food intake and its effect on my body. I know that weight is but a single measure among a host of data points I use to analyze my overall health and fitness, and it’s difficult sometimes to reconcile a little weight gain with a smaller waist size, increased fitness performance, and reduction in body fat percentage. However, when analyzing the overall picture, I continue to make progress and I am surprised almost daily with at least one win in any given area. That’s huge.


Don’t underestimate what a Whole30 can do for you. I know a few people who are starting their own Whole30 soon, and I wish them luck and any help or advice they are looking for. I’m here for you! Don’t be shy; message me, PM me, or email me. Heck, if you have my number, text or call! I want to help you be as successful on your Whole30 as I was on mine. It really is a life-changer if you stick to it properly.

New Lowest Weight Reached

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It seems that every few days lately, I’m reaching a new low weight. Whole30 isn’t designed specifically to lose weight, yet it is exactly what I’m experiencing right now. What is radical to me about it this time, on my third round of doing a Whole30, is that I’m losing weight so easily.

I lost 110 lbs in a year: 20 lbs in the first month on a Whole30 and the remaining 90 lbs in 11 months on the Paleo Diet. It took me another 8 months to lose an additional 30 lbs.

In the past week, I’ve lost 3 lbs. That’s a little over 2% weight loss in one week. That’s incredible.

Don’t tell me it’s exercise; it’s not. I’m not doing any more (or less) than I normally do. Don’t tell me it’s because I’m starving myself; I’m not. I eat pretty heartily and I’m stuffed after my meals.

I know exactly what is different this week versus the week before last: Whole30. I have been eating meat and vegetables in standard portion sizes (well, except for last night where I ate a little more than usual). My body responds well to this, and rewards me with shedding excess weight.

I’m pretty solid; my body fat is relatively low for someone my age. Losing weight is hard for me because right now, it’s mostly muscle and I don’t necessarily want to lose muscle weight. I do, however, still have some areas of stored fat and extra skin that I’m happy to see going away. It’s nice to see the body adapting to my diet and fitness and shed those extra pounds.

I now weigh 162.9 lbs. That’s a new low for me. I hope to go lower, but again, I’m in the bonus area, so even if I stop here, I’m happy. I just don’t ever want to see it go past 170 lbs ever again. Ever.