Energy Week · for my nutritionists
For seven mornings I rate how I feel when I wake up and again around 10 AM, alongside last night's sleep and a short reflection on what I ate the day before. Food is self-reported in my own words with a few descriptive tags, not tracked calories or macros. The aim is to see which kinds of eating days come before my best and worst mornings.
Each row is one morning. Food, alcohol, caffeine, and late-eating columns describe the day before that morning. A dash means not recorded.
7 of 7 mornings logged. The 10 AM rating is added later in the morning.
| Morning | Wake energy1–10 · higher better | 10 AM energy1–10 · higher better | Sleephours · quality 1–5 | Brain fog5 = very foggy↓ lower = better | Gut comfort5 = comfortable | Mood5 = great | Yesterday's foodmy own words · tags | Day-before flags | Notes |
|---|---|---|---|---|---|---|---|---|---|
| Day 1Thu Oct 29ate Wed Oct 28 | 8 | 7 | 6.83 h · Q 4/5 Garminscore 80 · HRV 62 ms · deep 1.03h · REM 1.17h | 2 | 4 | 3 | Big takeaway was two larger pieces of cake for dessert. Probably should have had only one; didn't feel super great after the second. Stopped eating about 3 hours before bed. 2 large cake slicesfelt off after dessert | Alcohol: NoCaffeine 2 PM+: YesAte ≤3 h of bed: No | Caffeine a little after 2 PM, probably why falling asleep was harder than normal. Gave bloating its own rating (about a 3) separate from gut comfort (4). |
| Day 2Fri Oct 30ate Thu Oct 29 | 8.5 | 8 | not recorded · Q 4.5/5 | 2 | 4 | 4 | Still had some sweets, but less: a couple of Raquel's mom's cookies right after dinner, plus a couple of snacks right before bed. Overall not as heavy a treat night. a couple of cookies after dinnersnacks right before bedlighter treat night | Alcohol: NoCaffeine 2 PM+: NoAte ≤3 h of bed: Yes | Said 8 or 9 for waking energy (logged 8.5). Said he kept caffeine within his 2 PM cutoff. Garmin has no sleep recorded for this night (watch likely not worn). |
| Day 3Sat Oct 31ate Fri Oct 30 | 8.5 | 7.5 | 8.07 h · Q 4.5/5 Garminscore 82 · HRV 49 ms · deep 1.52h · REM 1.13h | 2 | 3 | 4 | Very high-protein lunch. A couple of slices of gluten-free pizza. A smaller piece of cake for dessert this time. Two beers, which might be where some of the bloating and lower gut comfort came from. high-protein lunchcouple slices GF pizzasmaller cake slice2 beersate close to bed | Alcohol: YesCaffeine 2 PM+: NoAte ≤3 h of bed: Yes | Gut comfort 3 and bloating 3. Thinks the two beers may explain the bloating. Morning weight 222.9 lb and still dropping. Garmin: bed 10:21 PM to 6:40 AM, Body Battery +52 overnight, resting HR 45. |
| Day 4Sun Nov 1ate Sat Oct 31 | 6 | 7 | not recorded · Q 3/5 | 3 | 3 | 3 | Halloween: a lot of chili, a ton of candy, and some beer. Halloweena lot of chilia ton of candybeerate close to bed | Alcohol: YesCaffeine 2 PM+: NoAte ≤3 h of bed: Yes | Didn't know hours slept, and Garmin has no sleep recorded for this night (watch likely not worn). Gut comfort/bloating and mood both about 3. |
| Day 5Mon Nov 2ate Sun Nov 1 | 8 | 8 | 7.2 h · Q not recorded/5 Garminscore 86 · HRV 57 ms · deep 1.32h · REM 1.83h | 2 | 3 | 4 | Chili for lunch, chicken enchiladas for dinner, too many chips and salsa while waiting for dinner, and some pieces of candy probably within three hours of bed. Definitely felt like I overate, more toward the end of the day. chili lunchchicken enchiladastoo many chips and salsacandyate close to bedoverate late in day | Alcohol: NoCaffeine 2 PM+: NoAte ≤3 h of bed: Yes | Garmin (via Lars): in bed 10:17 PM, up 5:30 AM; Body Battery +71; resting HR 44; avg stress 17; HRV status not yet set. Gut comfort/bloating about 3. Sleep quality not given (Garmin score used). |
| Day 6Tue Nov 3ate Mon Nov 2 | 9 | pending | 8.2 h · Q not recorded/5 Garminscore 94 · HRV 72 ms · deep 1.17h · REM 1.87h | 2 | 3 | 4 | Still too much candy last night; still plenty of the kids' Halloween candy around the house. too much candycandy around the house | Alcohol: not recordedCaffeine 2 PM+: not recordedAte ≤3 h of bed: not recorded | Garmin (via Lars): 9:33 PM to 5:46 AM; HRV status Balanced; Body Battery +56; resting HR 42; avg stress 10. Alcohol, late caffeine, late eating, and 10 AM energy not given. Gut comfort/bloating about 3. |
| Day 7Wed Nov 4ate Tue Nov 3 | 8 | pending | 7.2 h · Q not recorded/5 Garminscore 82 · HRV 60 ms · deep 1.77h · REM 0.97h | 2 | 3 | 4 | High-protein lunch with chili, ate too much pot pie at dinner, less candy but still some. Had some wine. chili lunchhigh protein lunchtoo much pot piesome candywine | Alcohol: YesCaffeine 2 PM+: NoAte ≤3 h of bed: not recorded | Garmin (via Lars): 10:34 PM to 5:50 AM; score 82 Good; HRV status Balanced; Body Battery +54; resting HR 43; avg stress 17. Mike said sleep was good. Morning weight 227 lb, the highest in a while (222.9 lb on Oct 31). Eating within 3 hours of bed not given. |
Each column is one morning. The panels below the energy lines show what I ate and did the day before.
Best morning
Tue Nov 3 · wake energy 9/10
Day before (Mon Nov 2): Still too much candy last night; still plenty of the kids' Halloween candy around the house. [too much candy, candy around the house]; alcohol, late caffeine, and late eating not recorded. Sleep 8.2 h.
Worst morning
Sun Nov 1 · wake energy 6/10
Day before (Sat Oct 31): Halloween: a lot of chili, a ton of candy, and some beer. [Halloween, a lot of chili, a ton of candy, beer, ate close to bed]; alcohol and late eating: yes; late caffeine: no. Sleep not recorded.
This is seven mornings (Thu Oct 29 through Wed Nov 4, 2026) of Mike's self-rated energy, fog, gut comfort, and mood, matched to his own short reflection on what he ate the day before, with Garmin sleep data on five of the seven nights. He did not track calories or macros, so food is described in his words only. It is a small sample over a holiday week, so treat these as observations, not conclusions.
Best morning: Tue Nov 3, waking energy 9, the highest of the week. It followed the best night of sleep Garmin recorded (sleep score 94, HRV 72 ms, 8.2 hours, bedtime 9:33 PM). His food reflection for the day before (Mon Nov 2) was "still too much candy last night; still plenty of the kids' Halloween candy around the house." Alcohol, late caffeine, and late eating were not recorded for that day, and mid-morning energy was not recorded that morning. Fri Oct 30 and Sat Oct 31 were next at 8.5. The day before Oct 30 was a lighter treat night (a couple of cookies after dinner, snacks right before bed, no alcohol, caffeine kept before 2 PM); the day before Oct 31 had a very high-protein lunch, a couple of slices of gluten-free pizza, a smaller piece of cake, and two beers.
Worst morning: Sun Nov 1, the day after Halloween, with waking energy 6, brain fog 3, mood 3, and self-rated sleep quality 3 (no Garmin data that night). His food reflection for Halloween was a lot of chili, a ton of candy, and some beer, with eating close to bed. It was the only morning below 8 on waking energy, and it bounced back to 8 the next day. Thu Oct 29 had the other low mood (3), after two large pieces of cake that he said made him feel off and caffeine a little after 2 PM, which he thought made falling asleep harder.
Patterns Mike and the data point to: gut comfort was 4 on the first two mornings and 3 on every morning from Oct 31 on, which lines up with the start of beer and Halloween candy and with several heavy or overeaten dinners after that; Mike himself linked the Oct 30 beers to bloating. On the five nights with Garmin data, the highest sleep score and HRV (94, 72 ms) came before the highest waking energy (9). Sweets showed up in his reflection every single day, usually in the evening, and he ate within three hours of bed on 4 of the 5 days he answered. Brain fog stayed at 2 except after Halloween. Mid-morning energy, where recorded, stayed between 7 and 8. Mike's morning weight was 222.9 lb on Oct 31 and 227 lb on Nov 4.
Gaps: Garmin recorded no sleep on the nights before Oct 30 and Nov 1 (watch likely not worn), and Body Battery at wake was not recorded on any morning. Mid-morning energy is not recorded for Nov 3 and Nov 4. Alcohol, late caffeine, and late eating are not recorded for the Nov 2 food day, and late eating is not recorded for the Nov 3 food day. Self-rated sleep quality was not recorded on Nov 2, 3, and 4, when Garmin data was used instead. Bloating was rated separately only on some days and is folded into gut comfort here.