{"text_format":"1","workbook":"xlsx","n_sheets":4,"sheets":["Nutrition","Exercise","Sleep","Medical"],"not_rendered":{"charts":0,"images":0,"macros":0,"external_links":0,"defined_names":0,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"Nutrition","index":0,"n_rows":23,"n_cols":4,"rows_kept":23,"cut":false,"hidden":false,"merged":[]}
[]
[null,"On nutrition"]
[null,null,"This is intended as an emphasis, not a religion; celebration and exception are important and healthy"]
[]
[null,"Quality"]
[null,null,"Foods"]
[null,null,null,"fluids early, whole grains, legumes, fresh vegetables and some fruit, leafy greens (especially cabbage) for calcium"]
[null,null,null,"olive oil, occasional fish, eggs, and infrequent lean meats, roughage, herbs, spices, supplements"]
[]
[null,null,"Eliminate or minimize"]
[null,null,null,"added sugar, added salt, over processed foods (read labels, allow occasional white rice), alcohol"]
[null,null,null,"most animal fat and oils (except olive), dairy (except non-fat), coffee, excess snacking and eating out"]
[]
[null,"Amount"]
[null,null,null,"No excess; experiment with portions, minimize snacks and eating out"]
[null,null,null,"Fast—whole day or till evening—Sat"]
[]
[null,"Routine"]
[null,null,null,"begin the day with food before coffee, eat lunch and small evening snack early"]
[null,null,null,"week—mega x: mwf, fast: sat"]
[]
[null,"Also see nutrition for hiking in"]
[null,null,null,"trip gear supplies.xlsm"]

{"sheet":"Exercise","index":1,"n_rows":7,"n_cols":7,"rows_kept":7,"cut":false,"hidden":false,"merged":[]}
[]
[]
[null,"exercise"]
[null,null,"aerobic—walk and bike",null,null,"hiit","plyometrics"]
[null,null,"flexibility—stretch"]
[null,null,"weights"]
[null,null,"self-defense"]

{"sheet":"Sleep","index":2,"n_rows":10,"n_cols":5,"rows_kept":10,"cut":false,"hidden":false,"merged":[]}
[]
[]
[null,"Sleep plan"]
[null,null,"Allow 9 hours, which ensures 7 hours of sleep"]
[null,null,null,"If sleep is adequate, may rise before 9 hours are up"]
[null,null,null,"When sleep is regular, may allow 7 hours"]
[null,null,"Go to sleep early"]
[null,null,null,"By 5 pm"]
[null,null,null,null,"When sleep is regular, may go to sleep by 7 pm"]
[null,null,null,"The same time every day"]

{"sheet":"Medical","index":3,"n_rows":15,"n_cols":13,"rows_kept":15,"cut":false,"hidden":false,"merged":[]}
[]
[]
[null,null,"Medication"]
[null,null,null,"Reduce; eliminate hctz if wt < 175 and bp > 120 / 80"]
[]
[null,null,"Appointment"]
[null,null,null,"Moles, feet, health-diet-aging consult, vitamin d recommendation (what I take), thyroid issue (elevated tsh)"]
[null,null,null,"Meds - minimize bp meds, consider beta-blocker; minimize appts; no depa, no naltrexone"]
[null,null,null,"My plan - short and intermediate term (long has too many variables), fears are pain (including loss of mental faculties)"]
[]
[null,null,"Cancer"]
[null,null,null,"cancers.html"]
[]
[null,null,"And"]
[null,null,null,"Review this… and for more",null,null,null,null,null,null,null,null,"synthroid"]