Guide

A running “half” is 13.1 miles (21.0975 km), measured from start to finish on a certified course.

Most runners do best with 10–14 weeks of steady training after they can jog 30 minutes, with longer prep if they’re new to running or returning from time off.

A medium Hass avocado has roughly 8–18 grams of total carbs, depending on its size, with most of that coming from fiber.

Tight calves loosen with warmth, slow calf stretches, and a few minutes of foam rolling done most days.

Yes—lifting keeps muscle while you diet, so more of the weight you drop comes from fat, not muscle.

Use a firm pad, tuck your pelvis, and stop at shoulder-blades so your tailbone stays off pressure.

Yes—yogurt can make you sick when it’s contaminated, stored warm too long, or made with raw milk.

The Western States 100 begins at 5:00 a.m. Pacific Time on a Saturday in late June, starting at the west end of Olympic Valley, California.

Running endurance builds fastest when easy miles, one weekly long run, and small speed doses repeat for 8–12 weeks with steady recovery.

Persimmons can fit a keto day only in tiny portions, since a whole fruit often uses up most people’s daily carb budget.