Lately, I’ve been waking up with a heavy feeling in my body—even after a full night’s sleep. I don’t think it’s the sleep. I think it’s the diet. The lack of variety might be slowing my early-morning spark. But once I get out of bed and start moving, something shifts—and I feel alive again. The motivation kicks in strong, and the wins just keep coming.
⚖️ 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) |
| 29 May 2025 – Day 20 | 193.1 (87.6 kg) |
| 30 May 2025 – Day 21 | 192.5 (87.3 kg) |
📉 Today’s Change: -0.6 lbs (0.3 kg)
📉 Total Loss (in 21 days): -14.7 lbs (-6.7 kg)
📉 Average Loss Per Day: -0.7 lbs (-0.32 kg)
This is my lowest weight all year—and I feel great about it. Last night I decided to run a little test. I had cheese (both hard and soft) as my one meal to see how it would affect my weight. And guess what? Still dropped weight.
That’s the beauty of this OFAD (One Food A Day) plan. It’s simple, it’s precise, and it shows exactly how my body reacts to small food changes. It’s not easy—it takes more discipline than even fasting—but the results are worth it.
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 |
| 29 May 25 – Day 20 | 137/81 | 137/93 | 137/87 |
| 30 May 25 – Day 21 | 132/79 | 138/81 | 135/80 |
💪 Today’s Systolic Change (1st number): -2
💪 Today’s Diastolic Change (2nd number): -7
Very happy with today’s reading. Still under my 140/90 personal threshold, and still medication-free.
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 |
| 29 May 2025 – Day 20 | 4.4 |
| 30 May 2025 – Day 21 | 4.4 |
📊 Today’s Change: -0 mmol/L
📊 Days in Normal Range (3.9–5.6 mmol/L): 11 out of 21
This is exactly where I want to be. Stable. Predictable. Clean. My body is learning, and it’s responding with quiet power.
🧠 Reflections: Simplicity Sharpens Focus
This plan forces clarity—and it rewards it.
Some days, waking up feels slow. But once I’m on my feet, the fog clears. This is more than a diet now—it’s a discipline. And it’s teaching me that one small change can tell me so much about my body.
OFAD isn’t for everyone. It’s precise. It’s strict. It makes you listen. But that’s also what makes it powerful. There’s nowhere to hide from your habits. And that’s how progress happens.
✅ Test One Change at a Time
If you want to see how your body really works, try changing just one thing. Don’t guess. Don’t combine. Just test one shift and track the result. The data will speak—and so will your energy, your mood, and your body’s response.
Let’s keep learning, one clean step at a time.
See You Tomorrow! 😊
Warmly,
Paul
