How much is enough — what the evidence supports and what it does not

What I would say is that this is the least interesting and most reliable part of the whole business. It works and it is dull.

The thing that convinced me was noticing that carrying the shopping had got easier, which is a much better measure than anything I could count.

Something I got wrong was doing too much at the start. Two sessions I could keep beat four sessions I abandoned in March.

I read this twice. The second time was for the last paragraph.

What surprised me was how much easier the strength side got once the protein side was solved. They were not independent problems.

Somebody here suggested spreading it across the day rather than one large meal, and it turned out my body was much happier with that.

Something practical: I worked out four things I will always eat and I stopped trying to be varied about it.

The limits of yoghurt became a running joke in my house. It is genuinely hard to get there on the things I actually want.

Coming back at two years to say the twice a week held, the protein habit held, and they are the two things I would keep above all else.

Unglamorous, well established, and it genuinely does fit on a postcard: eat enough protein, lift something heavy twice a week.

The list on the fridge idea came from this circle and it is the single most useful thing I have taken from anywhere.

Before nine in the morning is when I get most of mine in now, entirely because that is when I can actually eat.

My dietitian gave me a target and then, more usefully, gave me three ways to hit it that did not require me to want food.

What helped was measuring for two weeks and then never again. I found out where I actually was and then stopped thinking about it.