Down 14 pounds on X with improved habits & better health
Lars is a software developer in Berlin, Germany. Over the last few months, Lars improved his sleep, nutrition, and exercise routine. Due to greater accountability and motivation, Lars is also fasting longer and snacking less. Lars's health score has increased dramatically since starting X, beginning at a score of 70, he is now at an average of 90 — equivalent to about a 20 year increase in lifespan! Since joining X about 70 days ago, he has already lost 14 pounds.
“ At a time when others have gained Corona-bodies, I've lost weight, gotten better sleep, and have been more active.”
“ The combination of Gyroscope's 360-degree view of my health, habits, and productivity with the accountability and human touch of the Gyroscope Coach coach is extremely powerful. ”
- Starting weight185lbs / 84kg
- Starting bodyfat23.6%
- Current weight167lb / 76.1kg
- Current bodyfat18.6%
- Weight lost on X14 pounds
- Bodyfat lost on X5%
- Enneagram Type5
- Devices UsediPhone, Apple Watch, Garmin
“ X is probably the best investment I've made into my health this year. It makes it easy to implement gradual, but lasting changes to your lifestyle and nutrition that will pay off in feeling better and living longer.”
Setup and Baseline
Starting with food tracking, optimizing sleep, and new routines.
Nutrition > Habits
Identifying and replacing any bad food habits with healthier alternatives.
Resistance training at home
Getting used to exercising regularly at home and gradually increasing over the month.
Exercise > Cycling
Building up cycling strength and stamina.
Nutrition > Macros
Optimizing the amounts of carbs, fat, and protein for fueling performance.
Mind > Sleep
Optimizing sleep schedule, including HRV, room temperature, and evening routine.
Interview with Lars
What makes X so special?
For me, the combination of Gyroscope's 360-degree view of my health, habits, and productivity with the accountability and human touch of the Gyroscope Coach coach is extremely powerful. The data makes it impossible to hide bad habits and my coach makes me feel like it matters.
All of this comes with very little meta- or overhead effort. Instead of having to split my attention between counting nutrients and making healthy decisions at the same time, I can just take a picture of my food and concentrate on the decision itself. Lower overhead effort makes it easier to stick to a goal.
What has changed with your body or lifestyle since starting on X?
Using X and being under Covid-19 lockdown started at the same time, so I can't attribute all changes to Gyroscope alone. But at a time when others have gained Corona-bodies, I've lost weight, gotten better sleep, and have been more active.
In particular, I am eating more vegetables, thanks to tips from Jolene, like making half of your plate full of veggies. I'm getting a good mix of fat and protein in and eating more protein in general.
How did your habits change with X?
Jolene reminded me that I'm not getting enough protein, so I started ordering and cooking steaks twice a week. I've found a couple of new regular meals like roasted cauliflower or baked asparagus that we are eating more frequently now. The shift from frequently eating out to cooking much more at home is something I'd attribute to the lockdown, and we will see how it goes with the great reopening.
I'm sleeping 30 minutes more every night, but that's probably a Corona-side-effect, too, as my kids don't have to get up as early to go to school anymore .
I'm also exercising much more, around 4+ hours a week, but some of it may be due to the seasonal effect of springtime along with X.
What parts of your roadmap did you find most helpful?
I'm still on the second stage of my personal roadmap (replace bad habits), but this step is already showing its impact.
I've reduced bad habits like unscheduled snacking, as I was eating when bored but not actually hungry. I've also improved my fasting hours because of accountability and tracking in the app.
I found the nutrition recommendations on meal composition and macronutrients very helpful and something I'm considering when I'm grocery shopping.
Did you have any unexpected insights using Gyroscope Coach?
Paying attention to the HRV data. If the HRV is lower than normal, then it's a good prediction I will feel not quite as well over the coming days.
What would you say to people who may be on the fence about X?
X is probably the best investment I've made into my health this year. It makes it easy to implement gradual, but lasting changes to your lifestyle and nutrition that will pay off in feeling better and living longer.