Atomic Keegan: Becoming the best version of myself

Post-Holiday Reset: My Updated Habits and Tracking Methods for Weight Loss I’ve updated my habits and tracking methods post-Christmas. After seeing a few unflattering photos and feeling uncomfortably full from a week of indulgences, it’s clear I need to commit to weight loss. Right now, I’m determined to stay accountable. To help me stay on track, I’ll be sharing weekly updates with screenshots of my progress. Here’s an overview of my approach: Calorie Goals and Adjustments I’m aiming to consume around 1,700 calories per day (without any exercise adjust,emts) to achieve a weight loss of approximately 2 pounds per week. I’ve also recently started taking creatine ( https://www.healthline.com/nutrition/10-benefits-of-creatine) , which may cause temporary water retention, so I’m giving myself a one-week buffer before expecting to see weight changes. I may have some holiday weight that will fall off easily - but we will check next Friday! Daily Habit Tracking I’m inspired by James Clear’s ...

Day 1: A Fresh Start Woke up feeling great and energized! I’m not sure if it’s due to the good night’s sleep I got from stopping eating at 5:45 PM the day before ( Huberman Protocol ) or simply the excitement of starting the day. I managed a 17.5-hour fast and broke it with a balanced lunch that aligns with my calorie goals. Starting Stats from Garmin (7-Day Averages) Resting Heart Rate (RHR): 59 bpm Average Sleep: 6 hours and 49 minutes Additional Garmin Stats Fitness Age: 34.5 (I'm 35 so 34.5 is acceptable but room for improvement) VO2 Max: 43 I feel a bit embarrassed sharing my VO2 Max, but hey, this is a blog that no one reads anyway. For context, this number hasn’t changed much since 2022 because it only updates with runs, and I haven’t been running much lately. At my peak, it was 51, which is quite good, while 43 isn’t so great. I’ll dive deeper into what this means in a future post, but for now, this is something I’m determined to improve. Cheers to a great rest of day☝

  The 90-Day Year: Setting Goals for Big Results A friend recently shared the concept of the "90-Day Year" with me (precursor - I have not read the associated book). The idea is simple but powerful: setting slightly larger MicroGoals over a 90-day period, rather than annual goals, makes tangible progress more attainable. This approach resonated deeply with me, as I reflected on my own journey. In 2020 and 2021, I lost 45 pounds. Unfortunately, over the past year, I’ve regained 20-25 of those pounds, and it has been quite literally "weighing" on me. I’ve decided to take action and start this blog for a few key reasons: To lose weight and reclaim my health. To fulfill an elective in my Visionary Leadership Pathway for Toastmasters. To show up better for my family, friends, and employer, and ensure I’m around for a long time. Starting Point At this moment, I’m somewhere between the person I was in 2021 and the person I was in 2018. The good news? I’m confident I can lo...