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type:: session zettel-id:: 25q parent-id:: 25k created:: 2025-05-13 - # 2025-05-13 – Session Summary: Weekend Dining & Hydration Tweaks - ## Highlights (Fleeting Notes) - "Full stick LMNT in 16 oz pre-bed stops 3 a.m. salt crash." - "Dirty vodka martini with half-pour Averna = low-sugar cocktail win." - "Ask burger for lettuce wrap, swap fries for veg to rescue macros." - "Sunday Seaport vibe—bagel walk, Hot & Dirty martini at 4 p.m." - "Casein 30 g nightly, fasting again Monday like last week." - "RHR 81–82 bpm & sleep-latency > 1 h after late meal + drinks." - "Half-stick LMNT afternoon only if plain water ≥ 2 L." - "Light 45-min lift: goblet squat, incline DB press, one-arm row." - "Ahi tuna tartare + grilled octopus are cut-friendly tapas picks." - ## Permanent Notes - **Late-meal recovery signal** – Elevated RHR and 1 h+ sleep-latency confirm late alcohol/food hurts recovery; keep dinner + last drink ≤ 7 p. Links: Sleep Optimization. - **LMNT dosing rule** – Use full stick pre-bed after salty drinks; otherwise split stick AM/PM with ≥ 2 L water. Links: Electrolyte Strategy. - **Dining-out rescue script** – Lettuce-wrap burger + veg swap, clear-spirit martinis, tartare/seafood tapas maintain cut while socializing. Links: Dining Out Tactics. - **Weekend lift template** – 3-round compound circuit at RPE 7 keeps strength momentum without spiking cortisol when recovery is marginal. Add to Mobility Microbreaks. - **Monday fast repeat** – Re-adopt 36-h reset fast after indulgent weekend to realign glycogen and ketones. Links: Fasting Protocols. - ## Open Questions / TODO - [ ] Log RHR/HRV Tuesday morning to confirm LMNT + early dinner fix. - [ ] Add "Weekend Lift – 45 min compound circuit" section to Mobility Microbreaks. - [ ] Record low-sugar cocktail options per Seaport bar under Dining Out Tactics. - ## Link Suggestions - Fasting Protocols - Electrolyte Strategy - Dining Out Tactics - Sleep Optimization - Health & Performance Systems