Svi smo prošli božićne^(Christmas) praznike i razmišljamo o načinima kako nadoknaditi iznenadnu promjenu načina života tijekom 2 tjedna. Čini se da su svi zabrinuti zbog težine ugođene tijekom blagdana, pa sam odlučio imati prvi kvantificirani Božić^(Christmas) i Novu godinu^{(New Year)} . Nakon što sam dobio podatke iz obraćanja pažnje na svoju aktivnost, san i hranu, izvukao sam neke vrlo zanimljive zaključke. U ovom članku podijelit ću s vama podatke iz prosinca 2014.^{(December 2014)} u odnosu na ostatak godine. Iznenađujući uvid je da praznici zapravo i nisu toliko značajni u odnosu na ostatak godine kada se gledaju stvarni podaci. Evo što sam naučio:

Što sam pratio?

Budući da sam znao da se u prosincu^(December) selim u novi stan , odlučio sam se ograničiti na nekoliko vrsta mjernih podataka koje mi je već bilo lako pratiti:

• Mjerni podaci vezani uz hranu^{(Food-related metrics)} : vodim detaljan dnevnik hrane koji se usredotočuje na glavne makronutrijente - ugljikohidrate, proteine, vlakna i masti - osim na kalorije
• Mjerni podaci povezani sa^{(Sleep-related metrics)} spavanjem: kvaliteta spavanja (mjereno mojom BodyMedia Link trakom za ruku), trajanje spavanja i vrijeme za uspavljivanje
• Mjerni podaci vezani za aktivnost^{(Activity-related metrics)} , prema izvješćima moje narukvice BodyMedia Link (broj koraka, sagorjele kalorije)
• Mjerenje tjelesne težine^{(Weight measurement)} ujutro i navečer

Imajte na umu da postoji greška u praćenju svega. Od težine (vaga može imati pogrešku), do procjene količine hrane i mjerenja BodyMedia Link senzora. Međutim, to samo implicira da podaci nisu ispravno povezani u nekim situacijama, kao što ćete vidjeti u ovoj studiji slučaja. Unatoč svim pogreškama, ipak se mogu izvući zanimljivi zaključci.

Preliminarni zaključci

Moj glavni zaključak je da je životni stil u prosincu^(December) uglavnom isti način života koji ja vodim u ostatku godine, malo pogoršan (10-15%) zbog blagdana. Dakle, ako se udebljate, to je zato što održavate nezdrav način života iz ostatka godine i samo ga pojačavate: jedete malo više, spavate malo više, malo se krećete. No, većina nas u tom razdoblju nastoji paziti samo na svoju težinu, pa se stvara lažan dojam da je problem u praznicima.

Pratila sam vlastitu težinu tijekom tog razdoblja, i iako doslovno nije bilo ograničenja u pogledu onoga što sam jela, tijekom praznika sam se udebljala samo 1 kg (2 lbs), što sada polako pada. To je na prvi pogled nevjerojatno - jesu li praznici samo 10% gori od ostatka godine? Gledajući podatke, istina je.

Ovdje su agregirani podaci za zadnjih 9 mjeseci 2014. godine^{(aggregated data for the last 9 months of 2014)} . Primijetite^(Notice) kako težina i dalje polako opada, unatoč činjenici da su moje sagorjele kalorije ispod pojedenih kalorija. To je zato što u posljednje vrijeme agresivnije precjenjujem hranu (morat ću prestati s tim). Također sam počeo piti više vode, dok sam jeo manje natrija, čime se smanjila ukupna količina vode u mom tijelu.

Male promjene u podacima ponekad odražavaju velike promjene u životu. Prođimo sada kroz pojedinačne kategorije metrike spomenute prije (hrana, san, aktivnost, težina) kako bismo vidjeli kako su varirali tijekom blagdana.

Cijeli mjesec prosinac^(December) smatrao sam blagdanom. Odabrao sam cijeli mjesec jer je prvo poluvrijeme obično više zauzeto da bi se dogovorili za drugu polovicu. Dakle, cijeli mjesec je poremećaj naše uobičajene rutine.

Hrana

Moja prva reakcija kada sam vidio podatke bila je: "Nije bilo tako loše!". Moj prosječni unos kalorija za prosinac^(December) bio je oko 3700 kcal dnevno, u usporedbi s prosjekom od 3330 kcal dnevno za posljednja 3 mjeseca ( rujan-studeni^{(September-November)} ). Zanimljivo^{(Interestingly)} je da je to povećanje od 11%! U apsolutnim brojkama, to je, naravno, prilično značajno.

Ako se pitate zašto jedem toliko kalorija, to je zato što i ja puno sagorijevam (mjereno BodyMedia Linkom^{(BodyMedia Link)} ). Moj trenutni cilj težine je izgubiti oko 1 kg (2 lbs) mjesečno u sljedeća 3 mjeseca, tako da ću posvetiti više pažnje. Tijekom posljednjih mjeseci precijenio sam svoj unos hrane agresivnije nego inače, tako da stvarne brojke nisu tako visoke za početak.

Ostavljajući kalorije po strani, ostali pokazatelji hrane izgledaju prilično dobro. Od svibnja 2014.^{(May 2014)} imam problem s unosom masti , jer je moj unos masti bio negdje između 40% i 45% kalorijskog unosa. To je loše i dugoročno dovodi do povećanog rizika od srčanih bolesti, znam. To je zbog sljedećih promjena:

• Vježbam povremeni post (jedem samo doručak i ručak); to znači da jedem hranu koja ima više kalorija. One obično sadrže više masti.
• Odustao sam od mesa (osim ribljeg) negdje u lipnju 2014^{(June 2014)} .; razlog je zato što ne vjerujem da možete pronaći pouzdan, stalan izvor zdravog mesa. To dodatno otežava moj unos masti, jer se borim da pronađem način s malo masti da unesem dovoljno proteina u svoju prehranu. Potrebni su za rast tkiva, a trenutno ih uzimam iz povrća i sira.
• Počeo sam jesti jedan avokado dnevno (pa, skoro - oko 200 u zadnjih 9 mjeseci). Sadrži dosta nezasićenih masti. Iako se vjeruje da smanjuje rizik od srčanih bolesti^{(lower heart disease risk)} , ukupna metrika je još uvijek prilično problematična.

No, dobra stvar je što unos masti tijekom prosinca^(December) nije bio lošiji od uobičajenog. Još jedna stvar koju sam pomno pratio od studenog 2014.^{(November 2014)} bio je unos natrija. Vidite, mjesecima sam jeo slanu hranu bez previše pažnje. Previše natrija dovodi do povećanog rizika od kardiovaskularnih bolesti:

• Wasa hrskavi^(Wasa) kruh bogat vlaknima kako bi mi pomogao u održavanju visokog unosa vlakana. Ali nikad nisam razmišljao o provjeravanju soli.
• Prezle od maslinovog ulja^{(Oil Pretzels)} kako bih zaustavio mršavljenje svojim kalorijama uvođenjem zdravog međuobroka (ili sam barem tako mislio).

I jedno i drugo sam izbacila iz prehrane u prosincu 2014.^{(December 2014)} , a možete vidjeti da je, iako sam se guštao određenim danima (moj osobni rekord pojeo 7000 kcal na Božić^(Christmas) ), mjesečni prosjek natrija puno bolji.

Budući da moja supruga i ja više ne jedemo meso osim ribe, moramo biti vrlo pažljivi s unosom proteina. Na našu sreću^(Happily) , naše mame su to primijetile kada smo za blagdane dolazili u obitelji, a veliki obroci u kojima smo sudjelovali bili su bogati ribljim mesom. Tako sam u prosincu^(December) imao 13,26% prosječnog unosa proteina, najveći otkako sam prestao jesti druge vrste mesa.

Za mene, prijavljivanje gozbe čini mi se opuštenijim i više uživam. Ovo je pomalo kontraintuitivno, ali razlog je taj što znam da sada mogu procijeniti svoj višak i usporediti ga s onim što se događa u ostatku godine.

Konačno, iako je blagdanska hrana uglavnom kuhana i nema vlakana, u prosincu^(December) sam ipak uspio povući 45 grama vlakana dnevno . Unatoč činjenici da sam prestala jesti Wasa Crispbread .

Spavati

Dvije metrike spavanja koje pomno pratim su: ocjena spavanja^{(Sleep Score)} (0-100, što je veća, to bolje) i vrijeme za zaspati^{(Time to Fall Asleep)} . Oboje mjerim tako što nosim svoj BodyMedia Link sa sobom u krevet. Ocjena spavanja^{(Sleep Score)} je omjer između vremena u kojem ste spavali (prema senzoru) i vremena provedenog u krevetu. Podaci za jednu noć mogu izgledati ovako:

Iako je lako razumjeti zašto koristim ocjenu spavanja, vrijeme za zaspati^{(Time to Fall Asleep)} mi je važno jer sam hiperaktivna osoba s problemima s uspavljivanjem. Kako bih to poboljšao, koristim niz različitih trikova: čitam prije spavanja s Kindlea^(Kindle) bez naočala (da mi oči budu umorne), spavam na prazan želudac kako bih imao manje energije tijekom večeri (povremeni post), izbjegavati kava uopće. S vremenom se pokazalo vrlo dobrom mjerom koliko mi dobro ide.

Tijekom prosinca 2014. moj prosjek rezultata spavanja^{(Sleep Score)} vratio se na 86%, što je zvjezdani učinak koji nisam postigao od početka ljeta, kada sam svakodnevno hodao puno kilometara dnevno na svježem zraku i više se opuštao. Rezultat je bio dobar unatoč stresu koji je bio povezan s traženjem novog stana i premještanjem svih stvari u njega (napunili smo im velikodušan kombi).

Vrijeme za spavanje^{(Time to Fall Asleep)} bilo je na najnižoj razini svih vremena. Uglavnom^(Basically) , kad god bih imao vremena da legnem u krevet, odmah bih zaspao. Uopće nisam imao energije za čitanje s Kindlea^(Kindle) , što je bio dobar znak, ali me natjeralo da razmišljam o svojim dragocjenim knjigama i promijenim rutinu čitanja.

Minute spavanja^(Slept) bile su otprilike iste kao i zadnja 2 mjeseca ( listopad^(October) i studeni^(November) ) - 370 minuta. To je bilo znatno više od rujna^(September) (koji je imao 357). U rujnu^(September) sam počela raditi na Programer Fitnessu^{(Programmer Fitness)} , a nisam još znala organizirati vrijeme. To je dovelo do puno kasnih noći, a na kraju mjeseca odlučio sam malo više spavati i redovitiji raspored.

Moj rezultat spavanja je obično 85%, što znači da provodim 7 sati u krevetu, a spavam 6 sati. To je prosjek koji uključuje vikende i praznike. Ako zvuči kao niska vrijednost, znajte da sam je pokušao povećati, ali nisam bio uvjeren u rezultate.

Aktivnost

Dok sam radio na Programer Fitnessu^{(Programmer Fitness)} , primijetio sam da je jedina značajna količina sagorjenih kalorija koju prosječna osoba može kontrolirati proporcionalna broju koraka koje napravimo. Ispod su dva grafikona od stvarnog klijenta koji to dokazuju. Prvi je raščlanjivanje sagorjenih kalorija na bazalnu brzinu metabolizma^{(Basal Metabolic Rate)} , umjerenu aktivnost^{(Moderate Activity)} i intenzivnu aktivnost^{(Intense Activity)} (zbrajanje ukupnog broja sagorjenih kalorija).

Druga je zastrašujuća korelacija umjerene aktivnosti^{(Moderate Activity)} s brojem koraka.

Zbog toga mi je stalo do broja mojih koraka više nego što biste očekivali. I iznenađenje: broj koraka koje sam napravio u prosincu^(December) nije bio najmanji u 2014. To se može jednostavno objasniti:

• Ovaj mjesec smo se morali preseliti u novi stan. To je značilo razgledati 15-20 stanova prije nego što smo odabrali onaj u koji smo se uselili. To je zahtijevalo dosta vožnje i hodanja.
• Novi stan je znatno veći od starijeg. Moja žena se šalila da ćemo u novom dobiti veći broj stepenica.
• Zapravo, premještanje naših stvari također je zahtijevalo puno kretanja.

Ovako sam uspio postići ograničenje od preporučenih 10k dnevno, unatoč napornom prosincu^(December) s niskim temperaturama vani. Dobre vijesti!

Što se tiče sagorjenih kalorija, bilježi se blagi pad u odnosu na prethodne mjesece. Na treninzima Qwan Ki Doa^{(Qwan Ki Do)} imali smo pauzu od 2 tjedna , a ja to nisam imao vremena nadoknaditi sam. Stvari se ipak vraćaju u normalu u siječnju^(January) !

Težina

Namjerno sam ostavila težinu na kraju iz 2 razloga: prvo, to je zato što se nisam kvantificirala tijekom praznika kako bih upravljala svojom težinom. Također sam previše agresivno precijenio unos. Znao sam to već u srcu, ali uvid u podatke uvjerio me da promijenim svoje ponašanje.

Moj ukupni unos je veći od mojih ukupnih sagorjelih kalorija, ali sam ipak malo smršavjela.

Za to postoje 2 razloga:

• Prestao sam jesti Wasa Crispbread i perece, koji su bili bogati natrijem. Tako sam počela eliminirati malo više vode koja se zadržavala u mom tijelu.
• Agresivno precjenjivanje. Čak je i dodatnih 10% važno dugoročno.

Pokušat ću od sada više paziti na svoju prijavu.

Što sam naučio ovog prosinca

Tako mi je drago što sam ovo učinio. Nikad nisam zamišljao da će podaci biti tako bogati. Moj glavni zaključak je da iako se naše ponašanje dosta razlikuje u prosincu^(December) , ukupne razlike u tome što jedemo, kako spavamo i koliko se krećemo su male. U velikoj slici, naravno.

Ne debljate se zbog božićnih^(Christmas) blagdana, već zbog postojećeg načina života. Kao što sam spomenuo, u to vrijeme obično više pazimo na svoju težinu i tada primijetimo što se događalo tijekom godine.

Što se tiče kvantifikacije, konzervativnije ću precijeniti hranu. 9 mjeseci se na prvi pogled čini kao puno podataka, ali brzo sam shvatio da vam treba više.

Jedna metrika koju bih volio vidjeti je unos vode. Nedavno sam to počeo bilježiti, ali još nisam baš dobar u tome. Primijetio sam da pri gozbi istovremeno jedemo više i manje pijemo. Postoji teorija da je većinu vremena naš osjećaj gladi zapravo žeđ, ali ne možemo ih ispravno razlikovati.

Želio bih završiti ovaj članak tako da vam želim sretnu kvantificiranu Novu godinu^{(Quantified New Year)} ! Neka^(May) svi vaši pokazatelji odgovore izazovu u 2015.

Andrei Ismail je iskusni softverski inženjer s iskustvom u pokretanju i doktoratom iz umjetne inteligencije. Izgubio je 50 funti u 6 mjeseci i trenutno radi na programu fitness coachinga za štreberke, koji je dostupan na stranici MRŠAVLJENJE ZA INŽENJERE^{(WEIGHT LOSS FOR ENGINEERS)} .^{(Andrei Ismail is an experienced software engineer with startup experience under his belt and a PhD in Artificial Intelligence. He has lost 50 pounds in 6 months and is currently working on a fitness coaching program for geeks, available at WEIGHT LOSS FOR ENGINEERS.)}

Christmas Doesn't Make You Fat, The Rest Of The Year Does

We've all been through the Christmas holidayѕ, and are thinking of ways to compensate for the sudden change in lifestyle for 2 weeks. Everyone seems to be worried about the weight put on during the hоlidays, so I decided to hаve the first quantified Chrіstmas and New Year. After getting the data frоm paying attention to my activity, sleep and food, I have drawn some very interesting conclusions. In this articlе, I will share with уou the data from December 2014, compared to the rest оf thе year. The surprisіng insight is that the holidays are, in fact, not that significant compared to the rest of the year when loоking at the actual data. Here's what І have leаrned:

What Was I Tracking?

Because I knew I was moving to a new apartment in December, I chose to restrict myself to several types of metrics that were already easy to track for me:

• Food-related metrics: I keep a detailed food log, that focuses on the main macronutrients - carbs, proteins, fibers, and fat - in addition to calories
• Sleep-related metrics: sleep quality (as measured by my BodyMedia Link armband), sleep duration and time to fall asleep
• Activity-related metrics, as reported by my BodyMedia Link armband (number of steps, calories burned)
• Weight measurement during the morning and evening

Note that there is an error in tracking everything. From the weight (the scale might have an error), to estimating the food quantities and the measurement of the BodyMedia Link sensor. However, that only implies that the data is not correlated correctly in some situations, as you will see in this case study. Despite all errors, interesting conclusions can still be drawn.

Preliminary Conclusions

My main conclusion is that the lifestyle in December is mostly the same lifestyle that I have during the rest of the year, exacerbated a bit (10-15%) by the holidays. So if you gain weight, it's because you are maintaining the unhealthy lifestyle from the rest of the year and only amplifying it: eating a bit more, sleeping a bit more, moving a bit less. But most of us only tend to pay attention to our weight during this period, so a false impression that the problem lies in the holidays is created.

I tracked my own weight during this period, and even though there was literally no limit on what I ate, I only gained 1 kg (2 lbs) during the holidays, which is slowly coming off now. That is unbelievable at first sight - are holidays only 10% worse than the rest of the year? Looking at the data, it is true.

Here is the aggregated data for the last 9 months of 2014. Notice how the weight is still trending down slowly, despite the fact that my calories burned are below calories eaten. That is because I have been over-estimating food more aggressively lately (will have to stop that). I also started drinking more water, while eating less sodium, making the total quantity of water in my body decrease.

Small changes in the data sometimes reflect huge changes in life. Now, let's go through the individual categories of metrics mentioned before (food, sleep, activity, weight) in order to see how they varied throughout the holiday season.

I considered the whole month of December as the holiday season. I chose the whole month because the first half is usually busier in order to make arrangements for the second half. So the whole month is a disruption from our normal routine.

Food

My first reaction when seeing the data was: "It wasn't that bad!". My average calorie intake for December was about 3700 kcal per day, compared to the 3330 kcal per day average for the past 3 months (September-November). Interestingly enough, that is an 11% increase! In absolute numbers, it's quite significant, of course.

If you're wondering why I'm eating so many calories, it's because I also burn a lot (as measured by the BodyMedia Link). My current weight goal is to lose about 1 kg (2 lbs) per month for the next 3 months, so I will pay more attention. During the last months, I've over-estimated my food intake more aggressively than usual, so the actual numbers are not that high to begin with.

Leaving calories aside, the other food metrics look pretty good. I've been having a problem with fat intake since May 2014, as my fat intake has been somewhere between 40% and 45% of the calorie intake. This is bad, and leads to increased heart disease risk on the longer term, I know. This is because of the following changes:

• I practice intermittent fasting (eating only breakfast and lunch); this means that I am eating foods that are denser in calories. Those tend to contain more fat.
• I gave up meat (except for fish meat) sometime in June 2014; the reason is because I do not trust that you can find a reliable, constant source of healthy meat. This further complicates my fat intake, as I am struggling to find a low-fat way to bring enough proteins into my diet. They are required for tissue growth, and I am currently taking them from vegetables and cheese.
• I started eating one avocado per day (well, almost - about 200 in the past 9 months). It contains quite a lot of unsaturated fat. Even though it is believed to lower heart disease risk, the overall metric is still quite problematic.

But the good thing is, fat intake during December wasn't worse than the usual. Another thing that I had been closely monitoring since November 2014 was sodium intake. You see, I had been eating salty foods for months without paying too much attention. Too much sodium leads to increased risk of cardiovascular disease:

• Wasa fiber-rich crispbread in order to help keep my fiber intake high. But I never considered checking the salt as well.
• Olive Oil Pretzels in order to halt my weight loss with its calories by introducing a healthy snack (or so I thought).

I eliminated both from my diet in December 2014, and you can see that even though I was feasting on certain days (my personal record being 7000 kcal eaten in the Christmas day), the monthly sodium average is much better.

Since my wife and I are both not eating meat anymore except fish, we have to be very careful about our protein intake. Happily for us, our moms took notice of that when we visited our families for the holidays, and the big meals we took part in were rich in fish meat. So in December, I had a 13.26% average intake from proteins, highest ever since I quit eating other types of meats.

For me, logging a feast makes me feel more relaxed and enjoy it more. This is a bit counterintuitive, but the reason is that I know I can now evaluate my excess and compare it to what happens to the rest of the year.

Finally, even though holiday food is mostly cooked and lacks fiber, I still managed to pull of a 45 grams per day of fiber average in December. Despite the fact that I stopped eating the Wasa Crispbread.

Sleep

The two sleep metrics that I closely follow are: Sleep Score (0-100, the higher the better) and Time to Fall Asleep. I measure both by wearing my BodyMedia Link with me to bed. The Sleep Score is the ratio between the time it you were sleeping (according to the sensor), and the time spent in bed. One night's data might look like this:

While it's easy to understand why I use the sleep score, Time to Fall Asleep is important to me because I am a hyperactive person with problems falling asleep. To improve that, I employ a number of different tricks: read before bedtime from my Kindle without my glasses on (to make my eyes tired), sleep on an empty stomach so that I have less energy during the evening (intermittent fasting), avoid coffee altogether. Over time, it has proven a very good measure of how well I am doing.

During December 2014, my Sleep Score average was back up to 86%, a stellar performance I had not achieved since the beginning of summer, when I was walking daily plenty of miles per day in fresh air and relaxing more. The score was good despite the stress associated with searching for a new apartment and moving all the things into it (we filled a generous van with them).

The Time to Fall Asleep was at an all-time low. Basically, whenever I had time to hit the bed, I would fall asleep immediately. I did not have energy to read from my Kindle at all, which was a good sign but it got me thinking about my precious books and changing my reading routine.

Slept minutes were about the same as the last 2 months (October and November) - 370 minutes. This was significantly higher than September (which had 357). In September I started working on Programmer Fitness, and I did not know how to organize my time yet. This led to a lot of late nights, and at the end of the month, I decided to get a bit more sleep and a more regular schedule.

My sleep score is usually 85%, which means I spend 7 hours in bed, and sleep 6 of them. That is an average which includes weekends and holidays. If it sounds like a low value, please know that I tried to increase it, but wasn't convinced about the results.

Activity

While working on Programmer Fitness, I noticed that the only meaningful amount of burned calories an average person can control is proportional to the number of steps we make. Below are two graphs from an actual client to prove that. The first is the breakdown of burned calories into the Basal Metabolic Rate, Moderate Activity and Intense Activity (adding up to the total number of burned calories).

The second one is the scary correlation of Moderate Activity with the number of steps.

That makes me care about the number of my steps more than you'd expect. And surprise: the number of steps I made in December were not the lowest of 2014. It can be explained quite simply:

• We had to move to a new apartment this month. This meant viewing 15-20 apartments before choosing the one we moved in. That required a lot of driving and walking.
• The new apartment is substantially bigger than the older one. My wife was joking that we will get a larger number of steps in the new one.
• Actually moving our things also required a lot of movement.

This is how I managed to achieve the recommended 10k per day limit, despite the busy December with freezing temperatures outside. Good news!

In terms of burned calories, there is a slight decrease compared to the previous months. We had a 2-week pause in our Qwan Ki Do trainings, and I did not have time to compensate for that on my own. Things are back to normal in January though!

Weight

I intentionally left the weight at the end for 2 reasons: first, it's because I did not quantify myself during the holidays in order to manage my weight. I was also over-estimating the intake too aggressively. I knew it in my heart already, but seeing the data convinced me to change my behaviour.

My total intake is higher than my total calories burned, but I still lost a bit of weight.

There are 2 reasons for this:

• I stopped eating the Wasa Crispbread and the pretzels, which were rich in sodium. So I started to eliminate a bit more water, which was being held in my body.
• The aggressive over-estimation. Even an extra 10% is important on the long term.

I will try to be more mindful of my logging from now on.

What I Have Learned This December

I am so glad I did this. I never imagined the data would be so rich. My main conclusion is that even though our behaviour differs quite a lot in December, the overall differences in what we eat, how we sleep and how much we move are small. In the big picture, of course.

You don't grow fat because of the Christmas holidays, but due to your existing lifestyle. As I mentioned, we tend to pay closer attention to our weight during this time, and that is when we notice what had been happening during the year.

On the quantifying front, I will over-estimate food more conservatively. 9 months seems like a lot of data at first sight, but I quickly realised you need more.

One metric that I would have liked to see is water intake. I started to log it recently, but I'm not very good at it yet. I've noticed that when feasting, we simultaneously eat more and drink less. There is a theory that most of the time our feeling of hunger is in fact thirst, but we cannot correctly distinguish between them.

I would like to end this article by wishing you a Happy Quantified New Year! May all your metrics rise to the challenge in 2015.

Andrei Ismail is an experienced software engineer with startup experience under his belt and a PhD in Artificial Intelligence. He has lost 50 pounds in 6 months and is currently working on a fitness coaching program for geeks, available at WEIGHT LOSS FOR ENGINEERS.

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