Even after a short night, I can tell how far I’ve come—because now I know what real rest feels like. Here’s today’s progress, and why this journey is more than just numbers on a scale.
Last night wasn’t ideal—I clocked only six hours of sleep after working late. 😴
But here’s the truth: once you’ve had great sleep, your body doesn’t forget.
Even a short night can’t hide how much better I feel overall compared to before. I know what “refreshed” truly feels like now, and that’s progress.
It’s like tasting water after years of soda—suddenly, your body wakes up and says, this is what I needed all along.
⚖️ Daily Progress:
Here’s how I’m doing today.
Weight Loss
| 📅 Date | ⚖️ Weight (lbs) | 🥅 Goal Status |
|---|---|---|
| Weight Goal | 176.4 (80.0 kg) | Future Day |
| 8 May 2025 | 207.2 (94.0 kg) | Worst Day |
| 10 May 2025 | 203.5 (92.3 kg) | Day 1 |
| 16 May 2025 | 198.2 (89.9 kg) | Week 1 |
| 23 May 2025 | 195.3 (88.6 kg) | Week 2 |
| 30 May 2025 | 192.5 (87.3 kg) | Week 3 |
| 6 June 2025 | 195.1 (88.5 kg) | Week 4 |
| 13 June 2025 | 190.3 (86.3 kg) | Week 5 |
| 14 June 2025 | 188.9 (85.7 kg) | Nice drop! |
| 15 June 2025 | 192.0 (87.1 kg) | Big Bounce |
| 16 June 2025 | 191.8 (87.0 kg) | Little Drop |
| 17 June 2025 | 192.7 (87.4 kg) | Little Bounce |
| 18 June 2025 | 190.7 (86.5 kg) | Nice Drop |
| 19 June 2025 | 191.8 (87.0 kg) | Today |
📉 Today’s Change: +1.1 lb (0.5 kg)
📉 Total Loss (in 41 days): -15.4 lbs (-7.0 kg)
📉 Average Loss Per Day: -0.38 lbs (-0.17 kg)
Tomorrow’s a NoMAD fast day, and if history is any clue, that’s usually when the scale shifts down again. 📉✨
Blood Pressure (BP)
| 📅 Date | 📉 Best of 3 | 📈 Worst of 3 | 📊 Average |
| BP Goal | 120/80 | ||
| 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 |
| 30 May 25 – Wk 3 | 132/79 | 138/81 | 135/80 |
| 6 Jun 25 – Wk 4 | 146/85 | 157/97 | 151.5/91 |
| 13 Jun 25 – Wk 5 | 133/83 | 143/81 | 138/82 |
| 14 Jun 25 – Day 36 | 120/80 | 122/82 | 121/81 |
| 15 Jun 25 – Day 37 | 127/79 | 134/78 | 130.5/78 |
| 16 Jun 25 – Day 38 | 149/91 | 156/86 | 152.5/88.5 |
| 17 Jun 25 – Day 39 | 127/79 | 134/80 | 130.5/79.5 |
| 18 Jun 25 – Day 40 | 136/79 | 138/77 | 137/78 |
| 19 Jun 25 – Day 41 | 154/87 | 172/93 | 163/90 |
💪 Today’s Systolic Change (1st number): +26
💪 Today’s Diastolic Change (2nd number): +12
This jump? Definitely a day to take my blood pressure meds and slow down. Just one more reason to never get too casual with health. Stay aware, stay safe. 🩺💊
Blood Glucose
| 📅 Date | 🍬 Glucose (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 – Week 3 | 4.4 |
| 6 June 2025 – Week 4 | 5.2 |
| 13 June 2025 – Week 5 | 3.9 |
| 14 June 2025 – Day 36 | 3.6 |
| 15 June 2025 – Day 37 | 5.3 |
| 16 June 2025 – Day 38 | 4.9 |
| 17 June 2025 – Day 39 | 5.4 |
| 18 June 2025 – Day 40 | 4.2 |
| 19 June 2025 – Day 41 | 4.6 |
📊 Today’s Change: +0.4 mmol/L
📊 Days in Normal Range (3.9–5.6 mmol/L): 28 out of 41
These are the kinds of numbers I used to dream of.
Now they’re just daily reality. Consistency is king. 👑
🌙 Mood, Energy & Sleep Quality
Even with just six hours of sleep last night, I didn’t crash. That’s the real story.
A few months ago, a night like that would’ve wrecked me—physically, emotionally, mentally. But today? I still felt calm. I still felt focused. I still felt okay.
That’s the beauty of invisible gains.
The baseline has moved. My default state is no longer exhausted or foggy. Even when I’m under-rested, my body knows how to recover faster. My brain feels clearer. I don’t wake up in a panic or in dread the day ahead. Instead, I get up, take a breath, and begin again—like someone who trusts their body is on their side now.
The best part? My mood didn’t dip with the scale going up or the BP jumping. I noticed, sure. But I didn’t spiral. That’s emotional strength—quiet, uncelebrated, but powerful.
🏆 This Week’s Wins
It’s been a week of small moves that added up to something big.
✅ I kept my eating windows clean—even on the day I really wanted to snack late.
✅ I didn’t skip tracking, even when the numbers weren’t my favorites.
✅ I going to take my meds when I needed them—no excuses.
✅ I stayed off caffeine late in the day to protect my sleep.
✅ I didn’t let a bounce on the scale erase the bigger picture.
And most of all, I didn’t chase perfection. I chased progress.
That mindset shift—from pressure to patience—might be the biggest win of all.
See You Tomorrow! 😊
Warmly,
Paul
