🌱 Personal

What & why

Personal health and learning work, kept here because the hub is gated behind Cloudflare Access and reads on any device. Two active threads:

• The keto restart — back on keto from 3 August, built to avoid the week-one misery and to break a dependence on high-protein bars.
• The Squat Project — home strength and mobility with one target: sitting in a full resting squat, heels down, without knee pain.

They’re deliberately sequenced together. Fat adaptation takes about three weeks, so the training ramps in behind the diet rather than fighting it.

Where it stands

Keto. Carb taper ran 31 July – 2 August. Full start Monday 3 August, under 30 g net carbs. Electrolytes are covered from stock already in the kitchen — potassium chloride, magnesium citrate, and ordinary salt, which is the one that actually decides whether week one hurts.

Training. Mobility runs daily from now; it costs nothing systemically and it’s the part that actually buys the squat. Strength starts 10 August, two 20-minute sessions a week, rising to three from the 17th.

Accountability. Arnold posts to Discord #moveit on Mon/Wed/Fri at 17:47, phase-aware against this plan.

Next / open threads

• Sodium is the week-one priority, not carbs — 10–12 g of salt a day.
• Pull-up bar is bought but unmounted. It wants a doorway walked through daily, not a spare room; the hangs only happen if the bar is in the way.
• One 16 kg kettlebell is the single purchase outstanding.
• Knee-to-wall baseline not yet recorded. It’s the number that moves first.
• Optional but high-leverage: two weeks with no sweeteners at all to reset the sweetness set-point. Most likely single thing to break the bar habit.

Decisions

• 2026-08-02 — Deliverables move from Claude Artifacts to the hub. Artifacts only open on desktop; the hub is gated, renders markdown, and works on the iPad.
• 2026-08-02 — Sessions capped at 20 minutes, no injuries to program around. Strength work restructured into supersets to fit.
• 2026-08-01 — Squat programme built around ankle dorsiflexion as the primary limiter rather than treating the knee as the problem.
• 2026-07-31 — Kettlebell swings deferred to week 4; the hip hinge gets grooved with deadlifts first.
• 2026-07-26 — Electrolytes sourced from existing stock; no purchase needed.
• 2026-07-26 — Accountability cadence set at 3×/week after being open since June.

Artifacts

• Keto restart plan
• The Squat Project
• Hebrew alphabet cheat sheet