Aubree Johnson 🥉

Hi Lara. I hit the same wall after losing about 30 pounds and sitting flat for six weeks. What broke it was a 10 day diet break at true maintenance to reset adherence and fatigue. I found maintenance by averaging the calories that held my weight steady for two weeks, which was 2450 calories at 185 pounds, then kept protein at 180 grams and let carbs rise. I held steps at 9 to 10k and kept lifting, and I tried to keep sodium and meal timing consistent to reduce water noise. After the break I dropped to a 300 calorie deficit and losses resumed at about 0.6 pounds per week while my waist started moving again. The other lever was tightening tracking errors, because oils, nuts, sauces, and tastes were easily 200 to 300 calories I was not counting. I started weighing cooking oil on a scale, logging condiments, and pre-portioning snacks, and that alone shaved enough to create a small deficit without turning into a snack gremlin. Training wise I ran a one week deload cutting volume by roughly 40 percent and intensity by 10 percent, then shifted my next block to 8 to 12 reps with one to two reps in reserve and added one set to my main lifts. I also replaced sprints with two zone 2 sessions of 30 to 40 minutes at 120 to 135 bpm, which did not beat me up and let me keep pushing legs. If you give this four weeks with eight hours of sleep when possible, 30 to 40 grams of fiber, protein around 0.8 to 1.0 g per pound of goal body weight, and a weekly average weigh in plus a weekly waist average, and nothing changes, drop another 150 to 200 calories from carbs or fats and repeat.

Agree with you - Solid advice. One tweak: send the task list and estimates ahead of the 1:1 with a brief note on risks and quality impact plus what you’ve already optimized or paused, so it reads as a plan, not a complaint and close by proposing a quick weekly prioritization check to keep tradeoffs aligned without repeat escalations.

I totally get how annoying this can be and relying on it for your reading routine and suddenly it's not cooperating. Last year I ran into the exact same problem right when I was in the middle of a series, and after trying all the basics like restarts and Wi-Fi checks, I figured out it was tied to my account authorization. So I went into the app settings and deauthorized the device, then reauthorized it, and that reset things nicely. Also, double-check if the book shows up properly on the library's website under your account; sometimes the borrow doesn't register correctly on their end. If it's there but not syncing, borrowing a different book to test can help narrow it down, you know, see if it's specific to that title or a broader issue. And if you're using any VPN, turn it off temporarily, that interfered for me once and switching to a mobile hotspot confirmed it. Anyway, after all that my sync started working again without a hitch, so hopefully something similar works for you too.

It's social jet lag and so keep wake times consistent, even on custody weekends.

Start with a floor, not a ceiling. Promise yourself five minutes a day, same time, shoes by the door, and a dumb rule of never miss twice. Keep the intensity at a conversational pace so you finish feeling like you could do more, which prevents the I earned a month off trap. Pair the start with a cue you already do, like coffee brewing or the end of a work call, and give yourself a small immediate reward right after, like a shower you enjoy or an episode of a podcast only when walking. If life crashes your plan, do two minutes to keep the streak alive, even if it is just marching in place next to the couch. Week 1 do ten minutes daily: five minute easy walk then a five minute circuit of sit to stands, wall push ups, dead bugs, and glute bridges, five slow reps each, repeat until time. Week 2 go to fifteen minutes three days a week and keep ten on the others, add two 30 second brisk walk intervals and one extra circuit round if you still feel good. Week 3 and onward pick three strength days at fifteen to twenty minutes with the same moves plus rows with a band or backpack, and keep short walks on the other days. Keep effort around a six out of ten, breathe through your nose, and stop before form wobbles to avoid soreness that derails you. Track with a paper calendar you can see and aim for chains of checks, and remember the session is done when the timer ends, not when you are destroyed.

People blow this by trying to jump three hours in a night. You move it in 30 to 60 minute steps, and you lock the wake time first. No naps, no sleeping in to catch up, and no alcohol as a sedative because it wrecks the second half of sleep. Cut caffeine eight hours before target bedtime and keep the last two hours dim and quiet. If you are staring at the ceiling after 20 minutes, get up and read something boring under low light until you feel sleepy. Anchor the morning with light and movement. Open the curtains or step outside for 10 to 15 minutes right after the alarm, every day. Hold the same schedule on the weekend or you will undo the whole week. If you want a helper, try 0.5 mg melatonin 2 hours before the new bedtime for two or three nights, not a big gummy that leaves you groggy. Do this for five to seven days and you will land within a week.