015: Vitals - I Gained 6 Pounds During My Most Stressful Year. My DEXA Scan Tells a Completely Different Story.
The scale said I gained 6 pounds during my most stressful year ever. My DEXA scan said I gained 12.1 pounds of muscle, lost 6.4 pounds of fat, and cut visceral fat 78%. Here's the data — and the protocol behind it.
012: Vices - I Wore a CGM to Starbucks for a Week: 5 "Healthy" Drinks Ranked by Blood Sugar Spike
A non-fat sugar-free vanilla latte spiked my blood sugar 38 points. My full-fat home coffee? 4 points. I wore a CGM to Starbucks for a week and ranked 5 'healthy' drinks by glucose spike — best to worst.
011: Vitals - How to Gain Muscle While Losing Fat After 40: The 4 Protein Defaults That Built 12.1 Pounds of Lean Mass
I added 12.1 pounds of lean muscle and lost 6.4 pounds of fat in 12 months — confirmed by DEXA — during the most stressful year of my career. No crash diets, no two-a-days. Just 4 protein defaults running on autopilot.
010: Vitals - Macro Tracking for Women Over 40 - 4 Mistakes to Avoid (From 4,000 Days of Data)
I've logged my food for nearly 4,000 days — about 11 years of N-of-1 data. Here are the four macro tracking mistakes I made along the way, and the simple shifts that fixed each.
004: Vitals - The 18.5-Pound Pivot (Auditing the Executive Comeback)
By April 2025, I was checking every box in my professional life, but failing to check a single box for my biology. Following the toughest professional season of my career, I went back to the clinic to find our if I’d shifted my biological lights from yellow back to green. This is the audit of my 18.5-pound pivot—and the reality of the 'Optimism Gap' between home tech and clinical data.