Whole30: Day 9 Recap

From August 1 through August 23, I’m documenting my Whole30, including the when, what, where, and how much of my sleep, activity, food, and mood. Read about why I’m doing the Whole30 right here. Not familiar with the Whole30? Learn all about it here and get extra help with the Whole30 Daily.

Whole30: Day 9

Today was kinda weird. I had pretty good energy physically, but Dave had to remind me (by request; I’ve asked him to let me know what he notices about my mood) a few times that I was being snappy, and I had trouble focusing on writing. I’m hoping to get all these components aligned soon: focused energy, energetic focus.

8 hours — 10:30 to 6:30. The quantity was there, but my sleep quality was garbage. I had some very strange dreams and woke up several times to use the bathroom. It was one of those nights that felt like I was never deeply asleep. But I felt good when I got up this morning, so… whatevs.

Walk-Run: 3 miles around the lake –> Walk + 11 x [ :30 sprint / 2:00 recovery walk] + Walk. I felt great the entire time. Bonus awesomeness: My shirt was on right-side out today. YAY! I can dress myself.

Kundalini Yoga: It was a doozy! Two minutes of downward dog, two minutes of tree pose with our arms held out to the sides at shoulder height while chanting (!), plus lots of breath of fire and a funky meditation during which we only breathed through one nostril at a time. Want to try it? Sit comfortably on the floor with our legs crossed or in a chair with your feet flat on the floor. With your left index finger, hold your left nostril closed. Close your eyes. Rest your right hand on your right knee, with your thumb and ring finger tips touching, the rest of your fingers extended (like this). Breathe in through your nose, then as you exhale through your mouth, chant “Ong” and hold it until you need to inhale. Repeat for 2 minutes, then switch sides and breathe/chant through the right nostril for 2 minutes.

I’ve found my appetite is less ravenous, and I feel better if I eat in a 11-hour window — usually between 9:00 a.m. and 8:00 p.m. so I can stop eating about 2-3 hours before going to bed — and don’t snack between meals or before bed. Because I’m dealing with my thyroid experiment, I’m measuring and tracking my food right now. I aim for 40% fat, 30% protein, 30% carbs.

Breakfast, 9:00 a.m.
4 ounces homemade Romanian sausage
1 cup broccoli
1 cup yellow squash
1 teaspoon coconut oil

Lunch, 1:30 p.m.
1 can tonno tuna + 1 tablespoon homemade mayo
1/2 large cucumber, 1/4 large red bell pepper, 2/3 cup jicama, 1 cup snap peas
1/2 cup blueberries

Dinner, 8:00 p.m.
1 cup Chocolate Chili + 1 cup spaghetti squash
salad: lettuce, 1/4 sweet onion, 2 small bell peppers, 1/2 tablespoon olive oil, 1/2 tablespoon red wine vinegar, 1/2 tablespoon lemon juice
1/2 banana + 1 teaspoon Sunbutter

Alternately bouncy and edgy with intermittent “I want to lie down” versus “I want to talk a lot really fast.”

Photo of the Day
The photo of the day is meant to be a photo I’ve taken, but I forgot to take one, so I’m sharing this instead because it made me laugh really hard. There are more here. (For the record, I like synchronized swimming because it reminds me of Esther Williams, and it seems very difficult. But that doesn’t mean these photos aren’t totally amusing.)

Song of the Day
All These Things That I’ve Done
, The Killers

I got soul, but I’m not a soldier… This is a truly excellent running and walking song. Especially this part: I need direction to perfection, no no no no… help me out…

How was your Day 9?

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  • Lindy says:

    I am so grateful for your posts and even more so to be a day behind your in the whole30.

    I was so tired yesterday and have been moody/snappy for the past several days.

    My sleep last night was complete CRAP and I am just dog tired.

    I am really hoping to turn the corner here soon.

    I am in it for the long haul and cannot believe that my body is responding/detoxing the way it is.

    After being Paleo for over a year now I expected this to be much lss of a challenge.

    Very eye opening to say the least.

    Thanks for sharing, it really helps me with where I am in this journey!

    • Mel says:

      It’s always eye opening for me, even though I’ve done it a bunch of times. Every time is different. Hang in there! The good stuff is coming.

  • Lydia says:

    Did I mention I’m doing a Whole30 this month, too? Yes. Also resumed CrossFit now that they have a 6am WOD. I am tired. And sore. But I feel like a badass. Next week will be better.

    I love The Killers. Unabashed LOVE. New album September 18–and the cover art is about as amusing as that synchronized swimming photo!

  • Kathleen says:

    Okay – I’ve been meaning to ask you! During the first week of Whole30 Jeremy and I both got up at least 2-3 times EVERY NIGHT to go pee. What’s up with that!? Is that typical?

    • Mel says:

      HA! I ALWAYS have to pee, like, every 10 minutes, so I’ve never noticed a difference during Whole30 or not. Anyone else have this experience?

  • I’m thinking of doing a Whole30 in September. This is very inspiring!

  • Tom R. says:

    I promise not to chide again, especially because I don’t know what it takes to manage the thyroid issues you deal with, but that intake (as noted the other day) is low for someone as active as you are – 3 mi daily walks and regular strength training.

    I don’t want to be “that guy,” so I promise not to keep harping on it. Hope the energy pops soon.

    • Mel says:

      I know! It’s enormously frustrating. Because thyroid controls metabolism, I need to move more and eat less than someone of my size/musculature/etc. that has a fully functioning thyroid. It’s SUPER annoying.

      But that’s why I’m doing the basal metabolic testing. I can find out exactly what my metabolism is doing and adjust my calories from there.

      I would love to a) lose weight/body fat and b) eat more. That would be, like, the best life ever 😉

  • nicole says:

    I, too, have been doing the whole30 and had to get up to pee an unprecedented 3 times last night. maybe it’s all the water i am drinking and nothing else? i am also on a new thyroid med so that may be part of it? i will have to ask my doc when i go in for bloodwork. i can’t believe how much more energized i feel and have only been on the armor for 5 days. i know it may be in my head but after the month of july where i could barely get out of bed, i am thinking armor has really begun to help me. thanks for the info about thyroid on your blog. it forced me to find a new doc to go to and put faith in and i found a great person to see and ask questions. i love your blog and have told quite a few friends about it. always entertaining but mostly a great resource for learning about eating right and exercise and for daily encouragement. thank you for posting what you eat, also, that is really helping me stay on track and get ideas. what do you think of coconut water? all hype? thanks again and have a great friday. Nicole in Alaska

    • Mel says:

      YAY! I’m glad you’re finding all my whining and blah-blahing helpful!

      After this Wilson’s Protocol experiment, I’m trying Armour, and I’m pretty excited about it. I’ve heard good things from many people who take it, so I’m hoping it’s the answer for me, too. Good luck to you!

      Coconut water: I don’t like it. Sorry. And I have zero opinion on the hype. Sorry, again.

      • nicole says:

        ya. another good day on the armor and i cannot believe how quickly i do feel better. not 100%, but i felt so bad that i didn’t realize how bad i felt till this immediate change. i had this pressure behind my eyes for the past couple years and it’s gone. i will stick to the plain miraculous water and not bother with the coconut water. pure hype and expensive. thanks for the great blogs today and for all the great helpful info. have a good weekend.

  • Rexi says:

    I just read your page for the first time – cool to hear about someone else’s Whole30 experience! So far, for me, it has been easy and hard at the same time. I had company here for 3 days – my dad and his wife, and they are both vegetarians. So for lunches and dinners, I was basically preparing two main courses – my meat course and their vegetarian course. The cool thing was I introduced them to Paleo bread and Paleo patties (made from eggs, nuts and seeds – woohoo! I threw in some raisins in one of my loaves and bananas and nuts in another) – substitutes for the grain products they have been eating – but I was sad – realizing that many of their weight struggles are a result of not having a good protein source! The hardest time was when we went out on Sunday to the fair – we went to Subway on the way there for lunch and I felt like there was nothing high quality I could eat… I nibbled on some greens and tomatoes and turkey – thank goodness for turkey legs at the fair! 🙂

    Anyway – this is Day 9 – I am dying to weigh myself! I have been eating mostly Primally since May 13th, but usually have a cheat day on Saturdays… so I had pangs of missing being able to satisfy my cravings, and a number of times, when I was hungry and there was nothing Paleo in sight, I have not eaten… when before, I would just fudge a little… I have not experienced being tired or lacking energy – but am good about eating about 3-5xs a day (usually 4xs, and sometimes a handful of nuts as a snack)… but my menu is pretty uncreative… salads every day, vegetables every day, a nice slab of meat or chicken breast or eggs… and then some nuts and fruits thrown in for good measure.

    Reading your “You’re the Top” Tuna recipe and others made me realize I could really have some fun with this! I have no idea what chocolate chili is – but I have to say – I really want to know and to try some! Maybe I will even convert my husband – if he can see yummy interesting foods on his plate, he won’t be so set on eating all those junk carbs out there!


    • Rexi says:

      I just realized – did not mention what my day looked like today! 🙂

      Crossfit training for an hour, and then a little stretching

      The part of a yam for my post workout and 4 eggs (breakfast – 1 before, 3 after the workout)

      just had a salad for lunch – with 1 egg, chicken, a little turkey and ham, a tablespoon of chopped bacon for flavor, 1/2 cucumber, 6 cherry tomatoes, and about 2 or 3 cups of romaine

      Plan to take a mid-afternoon walk here at work and then, Tonight – not sure yet, but I know it involves some kind of veggie and meat – the rest will be decided then!

  • Mel says:

    It looks like you’re doing great, Rexi! It is really different making the conscious effort not to make exceptions for a month. Good for you for sticking to your guns!

    Chocolate chili –> http://www.theclothesmakethegirl.com/2009/02/22/my-favorite-chili-recipe/

  • Lauren says:

    My day 9 and day 10 were pretty good, I feel a lot more in control of my hunger when I eat a protein as opposed to just some fruit. Fruit gives me just enough sugar to not feel lazy during the day, but that might be a personal problem!

  • Supers says:

    Days 9 and 10 have been odd for me. I’ve had little appetite and been quite tired.
    Day 10 was odd – didn’t eat until 12pm as I was on a conference call all morning. Napped at 5.30 – probably more like sleep as I was out for an hour or so. Couldn’t be bothered eating when I woke, but had an apple with nut butter and a cup of herbal tea. Went to sleep again around 9pm.

    Decided I need to eat properly today, in case there is some sort of tiredness and lack of energy connection.

  • Marianne says:

    You’ve inspired me to drop milk once and for all. Thanks. 🙂 It makes me sick but I still love it. Today was day 1 milk free, and I feel great!

  • Andrea says:

    So funny. I was feeling grumpy today and not super high energy, so I went googling “Whole 30 Day 9,” which is so dumb since everyone’s different but bah, I’m grumpy, so then I landed here.

    -Eight hours of sleep last night? Check.

    -But not good sleep? Check.

    -Lots of weird dreams? Check.

    -Decided that eating in a window of about 9-6 is what I need to do, haven’t felt great when I’ve eaten later in the evening? Check.

    -But overall just not as hungry anyway? Check.

    -Tuna with homemade mayo? Check.

    It’s 7:02, I’m looking at my 6 year old and wondering if I can convince him to go to bed two hours early .. 🙂