Dear Friend,
Today is Day 2 of my 3-day NoMAD fast (No Meals A Day), and I feel absolutely brilliant. Truth is, not eating yesterday was the easiest it’s been all year. I stayed so busy, I hardly noticed I hadn’t had a bite. And something else has changed, too…
Food used to be one of the highlights of my day—sad I know—something to look forward to when everything else felt quiet or flat. But now? That feeling has faded. Food is no longer the center of my world. It’s just a tool I use to build a better, healthier body. Not a reward. Not a distraction.
Lucky me? Maybe? But it wasn’t luck that got me here. It was showing up, day after day, even when it was hard. Especially when it was hard.
⚖️ Daily Progress:
Here’s how I’m doing today.
🔥Weight Loss
| 📅 Date | ⚖️ Weight – lbs | ⚖️ Weight – kg | 🥅 Goal Status |
|---|---|---|---|
| Weight Goal | 176.4 | 80.0 | Future Day |
| 8 May 2025 | 207.2 | 94.0 | Worst Day |
| 10 May 2025 | 203.5 | 92.3 | Day 1 |
| 10 June 2025 | 192.5 | 87.3 | Month 1 |
| 10 July 2025 | 190.7 | 86.5 | Month 2 |
| 11 July 2025 | 189.4 | 85.9 | Week 9 |
| 18 July 2025 | 185.0 | 83.9 | Week 10 |
| 19 July 2025 | 182.3 | 82.7 | Big drop! |
| 20 July 2025 | 183.2 | 83.1 | Little bump |
| 21 July 2025 | 190.5 | 86.4 | Huge jump! |
| 22 July 2025 | 186.7 | 84.7 | Today |
✅ Today’s Change: -3.8 lb (1.7 kg)
📉 Total Loss (in 73 days): -16.7 lbs (-7.6 kg)
📊 Average Loss Per Day: -0.23 lbs (-0.10 kg)
Back on track, and this drop feels good.
That one day off will probably cost me my original goal date. But honestly? That’s fine. Because what I gained in discipline far outweighs the delay. I’ve reached a point now where fasting feels nearly as natural as OMAD. And that means something big:
“I’ve grown bigger than the problem I created. Now I am the solution.”
There’s a lesson here—if you’re ready to see it. Most people look at a challenge like this and immediately say, “Too hard.” Or worse, “Impossible.” But I’ve lived that story. For decades. And I’ve unwritten it through slow, consistent change.
❤️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 |
| 10 June 25 – Mth 1 | 133/83 | 150/94 | 141.5/88.5 |
| 10 Jul 25 – Mth 2 | 134/84 | 145/90 | 139.5/87 |
| 11 Jul 25 – Wk 9 | 130/50 | 151/97 | 140.5/72 |
| 18 Jul 25 – Wk 10 | 137/80 | 147/84 | 142/82 |
| 19 Jul 25 – Day 71 | 146/83 | 155/94 | 150.5/88.5 |
| 20 Jul 25 – Day 72 | 129/87 | 139/81 | 134/84 |
| 21 Jul 25 – Day 73 | 105/69 | 113/74 | 109/71.5 |
| 22 Jul 25 – Day 74 | 126/83 | 129/83 | 127.5/83 |
💪 Today’s Systolic Change (1st number): +18.5
💪 Today’s Diastolic Change (2nd number): +11.5
Rising slightly, but I understand the rhythm.
I’ve seen this pattern before. It rises slowly after a dip, but overall, I’m still improving. Eventually, my blood pressure will settle into its new “normal.” Once it does, even small slips won’t move the needle much. The body likes to protect what it believes is its default.
Soon, that default will be health.
🍬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 |
| 10 June 25 – Month 1 | 4.6 |
| 10 July 2025 – Month 2 | 5.4 |
| 11 July 2025 – Week 9 | 4.8 |
| 18 July 2025 – Week 10 | 4.1 |
| 19 July 2025 – Day 71 | 3.8 |
| 20 July 2025 – Day 72 | 4.9 |
| 21 July 2025 – Day 73 | 7.3 |
| 22 July 2025 – Day 74 | 5.1 |
📊 Today’s Change: +2.4 mmol/L
🏆 Days in Normal Range (3.9–5.6 mmol/L): 48 out of 74
What a win—back in range already!
Just one day of NoMAD and my blood sugar is already back to normal. That’s not just good news—it’s evidence of progress. My body is adapting. It wants to stay well. And I’m giving it every reason to trust me.
🔁 Problem (Me) Solved
There’s something powerful about realising you were the problem—and then solving it yourself.
Not hiding from it.
Not blaming others.
Just facing it.
And now, every good choice I make feels like a celebration. Not a punishment. That’s how I know the work is working.
😊 See You Tomorrow, My Friend
Still aiming.
Still showing up.
Still grateful to be me.
Warmly,
Paul
