I Woke Up Clear, Light, and Ready
Even after staying up too late catching up on work, I woke up feeling calm, happy, and sharp. That’s the power of eating clean, sleeping with intention, and tracking your numbers. Today, I want to share the wins and what’s working—because this method works.
Let’s dive right in.
⚖️ Daily Progress:
Here’s how I’m doing today.
Weight Loss
| Date | Weight (lbs) |
| Weight Goal | 176.4 (80.0 kg) |
| 8 May 2025 – Worst day | 207.2 (94 kg) |
| 10 May 2025 – Day 1 | 203.5 (92.3 kg) |
| 16 May 2025 – Week 1 | 198.2 (89.9 kg) |
| 23 May 2025 – Week 2 | 195.3 (88.6 kg) |
| 24 May 2025 – Day 15 | 193.8 (87.9 kg) |
| 25 May 2025 – Day 16 | 200.6 (91 kg) |
| 26 May 2025 – Day 17 | 200.6 (91 kg) |
| 27 May 2025 – Day 18 | 197.1 (89.4 kg) |
| 28 May 2025 – Day 19 | 194.7 (88.3 kg) |
📉 Today’s Change: -2.4 lbs (1.1 kg)
📉 Total Loss (in 19 days): -12.5 lbs (-5.7 kg)
📉 Average Loss Per Day: -0.56 lbs (-0.26 kg)
I’ve been following a combo of OFAD (One Food A Day), OMAD (One Meal A Day), and Carnivore. My body clearly loves it. Almost 6 pounds lost in just two days! It feels like I’ve finally found the golden path. This is what momentum feels like.
Game on.
Blood Pressure (BP)
| Date | BP – Before Food (Best of 3) | BP – Before Food (Worst of 3) | Average |
| BP Goal | 120/80 | ||
| 12 Apr / 24 Apr 25 – Worst days | 134/86 | 161/88 | 147.5/87 |
| 10 May 25 – Day 1 | 151/86 | 168/88 | 159.5/87 |
| 16 May 25 – Wk 1 | 133/83 | 150/94 | 141.5/88.5 |
| 23 May 20 – Wk 2 | 125/86 | 134/88 | 129.5/87 |
| 24 May 25 – Day 15 | 130/81 | 145/101 | 137.5/91 |
| 25 May 25 – Day 16 | 146/83 | 156/95 | 151/89 |
| 26 May 25 – Day 17 | 134/87 | 145/101 | 138.5/94 |
| 27 May 25 – Day 18 | 135/98 | 156/100 | 145.5/99 |
| 28 May 25 – Day 19 | 113/71 | 116/76 | 114.5/73.5 |
💪 Today’s Systolic Change (1st number): -21
💪 Today’s Diastolic Change (2nd number): -25.5
I now treat any BP spike above 140/90 with a single dose of medication. I don’t take pills daily anymore, and that feels good. It’s safer. My body isn’t overloaded with meds, and I stay in control. This is the kind of balance I’ve wanted.
Blood Glucose
| Date | Blood Glucose – Before Food (mmol/L) |
| Blood Glucose Goal | 4.2 |
| 23 Apr 2025 – Worst day | 7.4 |
| 10 May 2025 – Day 1 | 6.4 |
| 17 May 2025 – Week 1 | 4.4 |
| 23 May 2025 – Week 2 | 5.3 |
| 24 May 2025 – Day 15 | 4.9 |
| 25 May 2025 – Day 16 | 6.3 |
| 26 May 2025 – Day 17 | 5.6 |
| 27 May 2025 – Day 18 | 5.8 |
| 28 May 2025 – Day 19 | 5.3 |
📊 Today’s Change: -0.5 mmol/L
📊 Days in Normal Range (3.9–5.6 mmol/L): 9 out of 19
Blood sugar has landed back in the healthy range—and stayed there. Every reading I log brings more insight. That little habit of testing daily has become a powerful form of self-care. No guessing. Just data.
🧠 Reflections: Discipline Over Drama
Trust what works, then double down.
Looking back over these past 19 days, the pattern is clear. When I eat simply and consistently, everything lines up—my weight, blood pressure, and glucose. The hard part is protecting the pattern from daily distractions.
This week, I added a sticky note to my desk that says:
“Protect the Morning. Own the Day.”
That one move has kept me anchored, even on busy days.
✅ Protect Your First Hour
If there’s one thing I’ve learned this week, it’s this:
When you protect your morning, you unlock your momentum.
That first hour sets the tone for the entire day. I use it to weigh myself, test your numbers, reflect, reset, or even just breathe.
That’s when the good decisions get made. Stack enough of those and the rest gets easier.
🌞 See You Tomorrow! 😊
Warmly,
Paul
