What a morning. I woke up feeling totally refreshed—like I’d nailed the perfect 6.5-hour fasted sleep cycle.
Except…
I hadn’t.
Turns out I’d completely slept through my alarm. Because I never set it. I was so wiped out the night before, I didn’t even take my phone to bed. 😅
First work-day sleep-in since this journey began. Nearly 9 hours of deep, midweek rest. Felt like bliss.
Until I remembered it was a workday. Then I hit the ground running. 🏃♂️💨
And, of course, in classic human fashion, I stayed up past 1 a.m. again tonight.
Old habits die loud.
⚖️ 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 | Big drop |
| 23 July 2025 | 183.4 | 83.2 | Today |
✅ Today’s Change: -3.3 lb (1.5 kg)
📉 Total Loss (in 75 days): -23.8 lbs (-10.8 kg)
📊 Average Loss Per Day: -0.32 lbs (-0.14 kg)
Here’s the funny bit… I thought I was doing a 3-day NoMAD (No Meals A Day) fast. But because I log three weigh ins across four days, I’m actually on day four. 😂
And just like that, I’ve now skipped my third OMAD (One Meal A Day) meal and tomorrow I break the fast—sharing a meal with my best mate.
Will I hit my goal weight tomorrow? Not likely.
Will I stay off plan for the weekend with friends? Probably.
But after that? I’ll come back strong and lock in a few disciplined weeks to finish this race.
This isn’t the end of course. I don’t want another few months off! It’s just a water stop on the marathon. 💧
❤️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 |
| 23 Jul 25 – Day 75 | 139/85 | 148/98 | 143.5/91.5 |
💪 Today’s Systolic Change (1st number): +16
💪 Today’s Diastolic Change (2nd number): +8.5
Back over the red line tonight.
Time for a small reset—with help.
Normally, I wouldn’t take meds this late—or without food. But tonight, the numbers crossed the trigger line, and that’s the rule: over 140/90 means it’s time. We’ll see what tomorrow brings.
🍬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 |
| 22 July 2025 – Day 75 | 5.4 |
📊 Today’s Change: +0.3 mmol/L
🏆 Days in Normal Range (3.9–5.6 mmol/L): 49 out of 75
Still in range. Still steady.
Meds may bump this down before morning, but either way, I’m in a good place metabolically, heading into a more relaxed food day.
🧠 Reflection: Progress That Sleeps In
Sometimes growth comes in the rest in the between.
Like skipping the alarm.
Like forgiving yourself for not doing it all perfectly.
Like catching your breath before the next big push.
The old me would’ve called it a slip.
The new me calls it a shift.
I’m still in motion. Still moving forward.
I’ve just learned to walk and jog and even sometimes meander, not just full-out sprint all the time. But still keeping the goal in mind all of the time, even when catching a breath.
🔄 Reset Incoming
This weekend will be a break in the streak. I’ll enjoy meals with friends and make the most of the memories. But once Monday hits…
🔁 I’m locking in.
🎯 Eyes back on the finish line.
🧱 Time to build that final stretch.
Because I’m not just aiming to hit a number.
I’m aiming to lock in a lifestyle that outlasts every diet. And I want a lifestyle that frees me not traps me.
😊 See You Tomorrow, My Friend
Still aiming.
Still showing up.
Still grateful to be me.
Warmly,
Paul
