This is the first episode that I have recorded on a hike. This relatively new Arkansas state park not only offers a number of trails of various lengths, but has a visitor’s center in which one can view various animal skins and try to match the fur with the name of the type of animal from which it came.

Progress on my weight loss continues very slowly, and I continue to learn about how to diet. I have always known that I can go into a caloric deficit that is too low, and I have just learned that a good number to base that floor on is the Basal Metabolic Rate, which can be calculated based on body composition.

I had an allergic reaction after eating some peanuts recently, so I have replaced those with cashews, pecans, and almonds (including almond butter). So my snacks are now usually dried apples, dried bananas, raisins, and nuts or nut butter. These are your higher-calories snacks, but they are healthy whole foods, and the fat in nuts contains plenty of good omega-3 fatty acids.

Here are some items I promised to provide in the podcast:

Formula for Basal Metabolic Rate in calories per day:

370 + (21.6 x LBM)

LBM = (weight in kg)(1-[% body fat]/100)

High blood pressure and exercise:

http://www.bloodpressureuk.org/BloodPressureandyou/Yourlifestyle/Beingactive

Find out your real age:

https://www.sharecare.com/static/realage

Recorded September 15, 2018.

Weight (change since Jan 2018): 202 (-72)
Workout time: 29 Minutes
Total Distance (total since Nov 2017): 1.02 Miles (167.19)
Steps: 8,807
Muscle Mass (change since Aug 2018): 148 (+5)
Body Fat: 26.3%
2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat