Losing weight through high protocol and technology, and my exercise stack

A high-protocol lifestyle

Self-quantification, as I mentioned, is a relaxing experience. A structured environment with rules determined from targets and quantified data that feeds back into further refinement of the rules towards ultimate efficiency is the other side of this coin, and can be comfortably defined as a ‘high-protocol lifestyle’ (and, playfully, one that is safe, sane and concensual).

Controlling intake

The same discipline that drives me out to run whatever the weather (What are you, made of sugar? Get out there!) helps control a tendency towards gluttonous consumption. At the same time as deciding to follow a strict training plan, I decided to eat less, but not less of what I want. Does a burger come mit pommes? Great. Don’t eat them. Having a burrito? Order the small size. Mail-order pizza? Eat half, save the rest for tomorrow. Eat smaller portions slowly, and give it 10m: you’ll realise you’re full. Appetite control is probably a battle between the neocortex and the limbic system, so I took firm control of both and bated one to work the other. Want a slice of cake? Earn it.

Sourcing data to drive decisions: my exercise stack


  • Garmin Fēnix 3 HR
  • Garmin HRM Run/Swim
  • Withthings connected scales


  • Garmin Connect
  • Strava
  • HRV4Training

Preventing over-training

Making this a safe, sane and consensual activity requires reigning in my tendencies, an exercise safe-word if you will. I have two inputs for safe-wording out of a session, or relocating it by a day: primarily, the recovery time indicator on my Suunto. Derived from heart-rate variance, and the implied load on the system, it provides a constant interpretation of the impact of my last session(s).

Suunto Cumulative Recovery Time


Have a plan. Stick to it. Audit yourself against reliable data. Revise your goals in line with the data. And stop whining:



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