Mon · Jul 6
BaseballMorning: Solo bike 25 min + hot tub 15 min
Chanhassen
Built for two jobs, three kids' baseball, and a comeback.
Your operating system for the week.
⏰ 4:15 wake · 9:00 lights out
💊 4 med moments, zero decisions
📊 5 glucose glances/day
⚾ Baseball = workout #2
Wake 4:15
Bed 9:00
The Week at a Glance
Tap a day for details. Reserve all 4 classes in the Lifetime app tonight.
Tue · Jul 7
BaseballMorning: Alpha Strength: Hinge + Press, 5:00 AM
St. Louis Park · Alpha Space
Wed
BaseballMorning: Sleep to 5:15. No gym.
Thu
BaseballMorning: Alpha Strength: Squat + Pull, 5:00 AM
St. Louis Park · Alpha Space
Fri
Open eveningMidday: Stretched and Balanced, 12:30 PM
WFH · Chanhassen · Studio 2
Sat
BaseballMorning: ROOT HATHA: Low Heat, 7:45 AM
Chanhassen · Yoga Studio
Sun
FamilyOff day. 8 PM weekly reset (15 min).
| Day | Morning Session | Location | Evening |
|---|---|---|---|
| Mon (Jul 6) | Solo: bike 25 min + hot tub 15 min | Chanhassen | Baseball |
| Tue (Jul 7) | Alpha Strength: Hinge + Press, 5:00 AM | St. Louis Park | Baseball |
| Wed | Sleep to 5:15. No gym. | — | Baseball |
| Thu | Alpha Strength: Squat + Pull, 5:00 AM | St. Louis Park | Baseball |
| Fri | Sleep to 5:30. WFH. Stretched and Balanced, 12:30 PM | Chanhassen | Open |
| Sat | ROOT HATHA: Low Heat, 7:45 AM | Chanhassen | Baseball as scheduled |
| Sun | Off. Family. 8 PM weekly reset (15 min). | Home | — |
Reserve in Lifetime app tonight
- 1. Tue 5:00–6:00 AM · Alpha Strength: Hinge + Press · Alpha Space, St. Louis Park
- 2. Thu 5:00–6:00 AM · Alpha Strength: Squat + Pull · Alpha Space, St. Louis Park
- 3. Fri 12:30–1:15 PM · Stretched and Balanced · Studio 2, Chanhassen
- 4. Sat 7:45–8:45 AM · ROOT HATHA: Low Heat · Yoga Studio, Chanhassen
Daily Schedule
Select a day pattern below.
| Time | What | Details |
|---|---|---|
| 4:15 AM | Wake | Phone alarm on vibrate under pillow. Dress in bathroom (clothes staged there last night). |
| 4:20 AM | Glucose check #1 | Glance at Libre. Over 100: go. Under 100: eat half a protein bar first. |
| 4:25 AM | Leave house | Grab fridge bag (breakfast) + water bottle. Gym bag lives in the car. |
| 4:30–4:45 AM | Drive to gym | Mon: Chanhassen (3 min). Tue/Thu: St. Louis Park (on the way to MSP, roads empty). |
| 4:45–5:00 AM | Arrive, change | Tue/Thu: tell coach "first month back, type 2 on insulin, scaling everything." Glucose tabs in shorts pocket. |
| 5:00–6:00 AM | Workout | Mon: bike 25 min easy + hot tub 15 min (hand-test water first, never feet). Tue/Thu: Alpha class, bar weight embarrassingly light on purpose. Wed: you are asleep. |
| 6:00–6:10 AM | Change, to car | Quick rinse if needed. Glucose check #2 (post-workout glance). |
| 6:10 AM | Morning meds | In car, console pillbox: Metformin 1000 #1, Jardiance 25, lisinopril 2.5, fenofibrate 160, Adderall #1. |
| 6:10–6:40 AM | Drive + breakfast | 2 hard-boiled eggs, 1 string cheese, small handful almonds. ~350 cal, ~25g protein, <5g carbs. Metformin needs this food. |
| 6:40–11:30 AM | Work | Water at your desk. Nothing else scheduled. |
| 11:30 AM–12:00 PM | Lunch + glucose #3 | Rotate: (a) Chipotle bowl, double chicken. (b) Jimmy John's Unwich. (c) Desk stash: rotisserie chicken + salad. ~600 cal, 40g+ protein. |
| 12:00 PM | Adderall #2 | AFTER eating, never before. 9 hours before bed. |
| 12:00–3:30 PM | Work | — |
| 3:30–4:10 PM | Drive home | Rush hour, budget 60 min from MSP. |
| 4:10–4:40 PM | Dinner + metformin #2 + glucose #4 | Protein + veg + one fist of carbs. ~650 cal, 40g+ protein. Eating at 4 PM attacks your 245–260 overnight numbers. |
| 4:45 PM | Grab coaching bag | Glucose tabs, water, 2 backup snacks, 8:30 landing snack in cooler on late nights. |
| 5:00–8:30 PM | Baseball | Move, don't stand: throw BP, hit fungoes, shag, walk the fence line. Workout #2. |
| 7:00 PM | Field snack | Apple + peanut butter, turkey-cheese roll-ups, or protein bar. ~200 cal. |
| 8:30–8:45 PM | Landing snack | Greek yogurt with cinnamon, 2 string cheese, or handful of nuts. ~150–200 cal. Official meal — go to bed FED. |
| 8:45 PM | Glucose #5 + Lantus + atorvastatin | Log bedtime number. Lantus 20 units + atorvastatin 20 mg. |
| 8:50 PM | Tomorrow prep + foot check | Bag breakfast, refill water, clothes to bathroom. Soles, between toes, red spots from gym shoes. 30 sec. |
| 9:00 PM | Lights out | 7 hr 15 min sleep. This is where tomorrow's willpower gets manufactured. |
5:30 AM
Wake
Recovery morning, no alarm heroics.
5:45 AM
Morning meds + breakfast + glucose #1
Same med set. Real breakfast: 3 scrambled eggs or Greek yogurt + berries. ~350 cal.
6:00–11:30 AM
Work
11:30 AM
Lunch + glucose #2, Adderall #2 at noon
Same lunch playbook. Eat at home, save the money.
12:15 PM
Drive to Chanhassen Lifetime
3 minutes.
12:30–1:15 PM
Stretched and Balanced class
Beginner level, low intensity. Recovery for Thursday's legs. Back at desk by 1:30.
1:30–4:30 PM
Work
Finish the 9 hours.
5:00–6:00 PM
Dinner + metformin #2 + glucose #3
Family dinner if no baseball. Same formula.
8:30 PM
Landing snack
Same as weekdays.
8:45 PM
Glucose #4 + Lantus + atorvastatin + foot check
9:00 PM
Lights out
7:00 AM
Wake (sleep-in day)
7:15 AM
Morning meds + light bite
String cheese or half a protein bar.
7:45–8:45 AM
ROOT HATHA: Low Heat
Barefoot balance work: stay near the wall, no pride. Home by 9 as the house wakes up.
9:15 AM
Real breakfast with family + glucose check
Rest of day
Baseball as scheduled
Field snack rule applies. Meals on weekday formula, timing flexible.
8:30 PM
Landing snack
8:45 PM
Glucose + Lantus + atorvastatin + foot check
9:00–9:30 PM
Lights out
Family day — no scheduled workout
Meds on schedule: morning set with breakfast, metformin #2 with dinner, Lantus 8:45 PM.
8:00 PM — 15-minute weekly reset
- • Boil 12 eggs
- • Bag Monday's breakfast
- • Reload the car pillbox
- • Restock desk stash + coaching bag
- • Reserve next week's 4 classes in the app
Medication Master Table
Four moments, zero decisions. Pills live in the car and by the bed.
~6:10 AM Mon–Thu (car) · 5:45 AM Fri · 7:15 AM Sat · with breakfast Sun
Metformin (dose 1 of 2) · 1000 mg
Rule: WITH food (the eggs). Empty stomach wrecks your gut.
Workhorse glucose drug. Tells your liver to stop dumping sugar.
Jardiance · 25 mg
Rule: Every morning. Swallow whole.
Kidneys pee out excess sugar. Protects kidneys (UACR) and heart. Drink more water, cap hot tub.
Lisinopril · 2.5 mg
Lowers pressure inside kidney filters. The anti-UACR med — the "be around at 80" pill.
Fenofibrate · 160 mg
Triglyceride specialist. Aimed at the 1,023 number and pancreatitis risk.
Adderall (dose 1 of 2) · 20 mg
Rule: With or right after breakfast, never totally empty stomach.
Focus. WITH food blunts the appetite-kill that fuels 9 PM cravings.
12:00 PM sharp
Adderall (dose 2 of 2) · 20 mg
Rule: AFTER lunch, never before. Hard stop: never later than 3 PM.
Afternoon focus. Noon gives you 9 hours before bed.
~4:15 PM (or whenever real food happens)
Metformin (dose 2 of 2) · 1000 mg
Rule: WITH dinner. Baseball chaos? Take with whatever real food you eat.
Second shift. Covers evening and overnight glucose — your worst CGM stretch.
8:45 PM · late-game: as soon as you walk in (~9:15), within 1 hour of usual
Lantus · 20 units injected
Rule: Fresh pen needle every injection. Rotate belly sites. Same time nightly.
Basal insulin. Main weapon against 245–260 overnight numbers. Dose is Dr. Nazarian's call only.
Atorvastatin · 20 mg
Bedtime per label. Pairs with Lantus ritual. Protects blood vessels for heart, kidneys, feet, and yes — erections.
FreeStyle Libre 3 Plus sensor
Swap every 15 days. Reminder on day 14. Never leave a gap — no sensor = flying blind.
Insulin pen needles
One per injection at 8:45 PM. Never reuse — dull needles hurt and dose unevenly.
Indomethacin (gout) · flare only
1 capsule 3× daily WITH food during a flare. Rx expired Jun 18 — message clinic same day if flare hits.
Glucose Checks
5 per day · 2 seconds each
1
4:20 AM wake
Under 100 before exercise: eat 15g carbs first.
2
Post-workout
Learning what exercise does. No action — just look.
3
Before lunch
Pre-meal baseline.
4
Before dinner (~4:10 PM)
Pre-meal baseline.
5
8:45 PM with Lantus
Bedtime number — predicts your overnight curve.
Daily Targets
Month one: July
| Metric | Target now | Stretch (fall) |
|---|---|---|
| Calories | ~1,950–2,100/day | Same · ~1–1.5 lb/week loss |
| Protein | 140–160g/day | Same |
| Carbs | One fist per meal | Same · no sugary drinks |
| Wake glucose | Under 200 | Under 150 |
| Bedtime glucose | Under 250 | Under 180 |
| Time in range | 45–50% | 55–60% |
| Lows (<70) | Zero | Zero |
| Meds | 7 for 7 days | Automatic |
| CGM wear | 7 for 7 days | Automatic |
| Workouts | 5 sessions (2 hard) | 3 Alpha if body says yes |
Calorie math: breakfast ~350 + lunch ~600 + dinner ~650 + field snack ~200 + landing snack ~175 = ~1,975. Hit the meals as written — no counting apps required.
The Non-Negotiables
Everything else can flex.
- 1Meds 7 for 7. Car pillbox and 8:45 PM routine carry this.
- 2CGM on, every day.
- 3Lantus + atorvastatin at 8:45 PM, within an hour, every night.
- 4The 8:30 landing snack. Bed at 9, fed, asleep by 9:15.
- 5Foot check, 30 seconds, nightly.
- 6Glucose tabs in gym bag AND coaching bag, always.
Emergency lines — know them cold
- ER now: Severe upper belly pain radiating to back with nausea (trigs >1,000 = pancreatitis risk).
- Rule of 15: Under 70 with symptoms.
- Clinic this week: Blister or foot sore not healing — no toughing it out.