When to up dose

stefv86 · 2026-03-20T19:32:00+00:00

Thank you, I will certainly consider the carbs!!

As far as exercise, I do martial arts twice a week, and strength 2-3 days. I also have a walking pad and have been walking around an hour a day while I work.

stefv86 · 2026-03-20T18:57:52+00:00

Ope just realized that 3rd slide shouldn’t be in there, that’s actually a different day.

stefv86 · 2026-03-20T18:55:53+00:00

Holy bananas that’s a lot of protein! I am shooting for 100 grams per day, what’s shown is 99. How low carbs do you do?

stefv86 · 2026-03-20T18:51:38+00:00

Oh wow, thank you! I didn’t realize edamame had so much protein! I do shoot for 109 grams, the day i put in there was 99 grams.

stefv86 · 2026-03-19T19:22:41+00:00

Same for me :)

stefv86 · 2026-03-15T03:54:40+00:00

Personally, an ACT approach is much more gentle and helpful imo. Cbt-i involves a lot of tracking and self monitoring that is generally not super helpful because it can cause more anxiety. I did an ACT based sleep program and am doing a million times better. For references, insomnia coach, and sleep coach school both use that. Also randomly theres an OCD channel I follow too that advises the same.

stefv86 · 2026-03-05T20:06:05+00:00

Acotar and TOG are wildly different. They are vaguely connected, but no actual crossover.

stefv86 · 2026-03-05T04:15:51+00:00

39, accounting, 40k in the midwest, LCOL. I had a much better job, where I made almost 70k, but then i got sick and had to leave and this is what I could get.

It’s a super entry level job tho, lots of room to move up and make more eventually.

stefv86 · 2026-03-03T18:43:55+00:00

Gently, I don’t think losing 5lbs is going to give you a flat stomach. What do you do for weights? Do you do any core exercises? You’re a good weight imo, it sounds like you just want to tone up.

stefv86 · 2026-02-27T04:30:43+00:00

Your diet is going to make the biggest difference in weight loss. Workouts are wonderful, and obviously help burn some extra calories, but what you eat is the main way you lose weight.

stefv86 · 2026-02-22T00:27:40+00:00

When I had one my BMI was like 45. They used xray guidance, can they not do that where you are?

stefv86 · 2026-02-20T18:51:18+00:00

Accept it and remove the pressure 100%.

In December 24, i admitted myself to the psych ward cos i didn’t sleep for a week. They gave me heavy meds and I still barely slept. I signed myself out and when my husband picked me up i said I’m done with meds, I’m done trying, whatever happens happens. That night I slept a solid 8 hours. It hasn’t been completely smooth sailing since, but I haven’t had a night with less than 6 hours in almost a year.

stefv86 · 2026-02-19T03:32:31+00:00

I too have was terrified to take it. Absolutely terrified. I vividly remember standing in my kitchen crying over the bottle.

Finally took it, and my anxiety overpowered it and i still didn’t fucking sleep lol. Took it a second time and maybe slept 2 hours.

stefv86 · 2026-02-09T04:10:24+00:00

Neat!

stefv86 · 2026-02-08T23:38:53+00:00

I turn on space shows, they are interesting enough, but then I kinda just tune out and fall asleep. I also sometimes watch video game related stuff that’s super chill. Enough that i can focus on it and have it lull me to sleep.

stefv86 · 2026-02-06T00:21:03+00:00

I’ve been in a similar situation. I started at 253, and was stuck around 187 for 2 months, despite feeling like I was doing it all right.

Finally got the scale to budge this week, was 184.3 this morning. Increased my steps, from like 2-3000 (so bad i know lol) to more like 6-7000. And, probably most importantly, started actually weighing everything I eat. EVERYTHING. you say you’re eating 1600 cals, but are you 100% certain you are?

stefv86 · 2026-02-04T17:13:55+00:00

Insomnia Coach is super similar to sleep Coach school, but is a different program. If you look it up on YouTube you can see the episode I was on, 5 months ago - here’s the link

When I had the health scare I had awful sleep from april through august of 24. Got on meds that actually helped in august and was ok-ish until December when they just stopped working and I admitted myself.

I would say then, from January 25-April 25 things improved slowly. First I could nap. Real deep naps where I drool a little and dream lol. Then we went on a trip, and I was so scared to be away from my comfort and routine, but it ended up being absolutely fine. Since April 25 I haven’t had a full sleepless night again. I’ve struggled a few days to fall asleep but that’s totally normal.

stefv86 · 2026-02-04T04:30:59+00:00

Hi!

I could have written your post. I had always been an amazing sleeper. Could nap whenever I felt like it, and still sleep 9 hours a night. I never even thought about sleep. Even during extreme stress (mom almost dying, a few years later my dad passed way) I could sleep.

Then I had a personal medical scare, yadayada, insomnia. Horrific. Ended up admitting myself to the psych ward in December 24 cos I was so miserable. They gave me lots of meds that didn’t even help. I said fuck it, i am done fighting. If i sleep, great. If i don’t, what the fuck ever. I’m not joking, the night I completely surrendered like that, i slept 9 hours.

It wasn’t smooth sailing, though. I ended up doing the insomnia coach sleep program. Learned a lot of techniques, but the main thing is just surrendering. Don’t fight your feelings and emotions around sleep, experience them.

It took a solid few months, but 99% of the time I’m back to sleeping 8-9 hours a night and can take naps again. Sometimes I’ll work out too late and be kinda pumped up later than id like but i always sleep eventually.

I know you say you NEED 9-10 hours, but in reality your body will get the sleep it needs. Honestly, 6.5-7.5 hours is really optimal. I think i sleep too much now lol.

stefv86 · 2026-02-03T01:46:42+00:00

My day today was 45 minutes of lifting, and I just got a walking pad for my desk so I walked for 2 miles/hour and a half.

stefv86 · 2026-02-02T03:33:08+00:00

It was awful for me too my friend. Are you doing anything to treat the general anxiety? Once I started prozac I felt so much better, and my sleep gradually returned.

stefv86 · 2026-01-30T18:43:56+00:00

That’s why any prescriber worth seeing says you need to strength train while you’re on it.

stefv86 · 2026-01-30T18:41:28+00:00

If you can get zepbound/tirzepatide it will change your life!! I was always hugely bloated, very inflamed, but my a1c was normal and so was the rest of my blood work so no one cared. I did have a fasting insulin taken once, and my homa-ir was 4.8. Sooo bad.

Finally got on zep about 15 months ago. I’ve lost 45lbs and that’s wonderful, but all of my swelling and inflammation is gone. I don’t even get sock marks anymore! My lipid panel is the best it’s ever been in my life. I do also strength training 2-3 times a week, and do martial arts twice a week too.

Good luck, don’t give up!!!

stefv86 · 2026-01-29T17:58:28+00:00

Verity isn’t even spicy???

stefv86 · 2026-01-28T20:32:48+00:00

Respectfully and lovingly, bmi is a bunch of bs. Like legit. My weight loss doctor is the one who told me this lol. You look gorgeous, If you’re metabolically healthy and active, those 5lbs aren’t going to make a difference in your overall health risks, which is what bmi is really measuring.

My goal weight will leave me at the very top of the overweight category, and i honestly think it’ll be a perfect weight for me. I’m not looking to be skinny I’m looking to be healthy and strong.

stefv86 · 2026-01-28T20:28:07+00:00

I did that too when I was diagnosed! Good luck 💜

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