To lose weight and feel better, work into you plans—not against them.
This weekend’s been a little heavier—literally and figuratively. On study days, I eat more than usual so I can stay focused and avoid hunger dips while I learn. That’s my weekend rhythm, and on long weekends like this one, that means three days of longer periods of eating, not two.
So even though I fasted on Friday, my weight bounced up today. But I’m not discouraged—I’ve got a new weekly plan that includes fasting every Friday, and I’m excited to see where it leads.
⚖️ 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 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 |
| 7 June 2025 | 190.7 (86.5 kg) | BIG Drop |
| 8 June 2025 | 193.8 (87.9 kg) | Today |
📉 Today’s Change: +3.1 lbs (1.4 kg)
📉 Total Loss (in 30 days): -13.4 lbs (-6.1 kg)
📉 Average Loss Per Day: -0.45 lbs (-0.20 kg)
A gain today—but no surprise. I fasted Friday, then ate across 10 hours yesterday to stay mentally sharp for coursework. This happens. But here’s what I’m changing next:
I’m planning a Friday fast every week.
That gives me a buffer before my eating-heavy weekends.
Then I’ll do COMAD (Carnivore + One Meal A Day) the other 4 weekdays.
So far, it been mainly about willpower—Now I’m trying to change it up so it’s about rhythm. Finding my ideal pattern and leaning into that until it becomes my new lifestyle, for the long term.
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 |
| 7 Jun 25 – Day 29 | 137/93 | 157/103 | 147/98 |
| 8 Jun 25 – Day 30 | 122/77 | 125/76 | 123.5/76.5 |
💪 Today’s Systolic Change (1st number): -23.5
💪 Today’s Diastolic Change (2nd number): -21.5
That’s a huge drop—and one I’m sure is not diet-related.
If I’ve learned anything, it’s this: sleep, movement, and meals all work together.
I suspect exercise will be the real driver here.
Once I’m closer to my goal weight, I’ll add that in.
And then I’ll know how much each piece of the puzzle really matters to each of the numbers I’m tracking.
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 |
| 7 June 2025 – Day 29 | 4.8 |
| 8 June 2025 – Day 30 | 5.4 |
📊 Today’s Change: +0.6 mmol/L
📊 Days in Normal Range (3.9–5.6 mmol/L): 17 out of 30
Every day this number stays in range is another day my insulin resistance heals.
And that’s not just a number. That’s long-term protection for my brain, my heart, and my future.
This result—this steady climb back to balance—is mainly why I keep doing what I’m doing.
✨ Why It’ll Work
I’m learning to work with my real life, not fight against it.
I know I eat more on study weekends—so I’m building around that.
Fasting Fridays will help balance that load. And COMAD keeps things clean midweek.
And the more I track, the more I’ll understand my body’s rhythms.
This isn’t just a diet anymore. I’m developing a system that fits me, for the rest of my life.
And that’s the kind of system I’ll be able to stick with.
💡 One Big Takeaway
If you want your diet to succeed, make it match your life.
Build your plan around your actual habits, not your ideal ones.
Fasting, clean fuel, and tracking will all work better when your routine works with you—not against you.
So don’t fight your rhythm.
Find it, then flow with it, design around it, and eventually, master it.
See You Tomorrow! 😊
Warmly,
Paul
