Promise: If you don’t measure, you’re guessing. Here’s a lightweight system to track what matters—matched to your goals—without turning your life into a spreadsheet.
Step 1 — Pick Your Goal (for the next 90 days)
Choose one primary outcome to avoid mixed signals:
- Body composition: Lose fat while maintaining/gaining lean mass.
- Metabolic health: Improve glucose/insulin dynamics.
- Cardiometabolic risk: Improve ApoB/BP.
- Symptom relief: GI, skin, headaches, energy, sleep.
(You can benefit in multiple areas, but you’ll judge success by one.)
Step 2 — Map Goal → Metrics → Cadence
Body composition
- DEXA (body fat %, lean mass, VAT) every 3–6 months.
- Home: Waist and weight weekly; progress photos monthly.
- Success signal: Body fat and VAT trend down; lean mass stable or up.
Metabolic health
- Labs: Fasting glucose & fasting insulin, HbA1c; repeat q12 weeks if you’re actively changing diet.
- CGM (optional): 14–28 days each quarter to assess post‑meal responses and time‑in‑range.
- Success signal: Lower variability and fasting insulin; fewer large post‑meal spikes.
Cardiometabolic risk
- ApoB (preferred) / LDL‑C, triglycerides, HDL‑C q3–6 months when adjusting diet.
- Blood pressure: Home BP 2–3×/week (rested, seated).
- Success signal: ApoB trending down or in target range; BP trending to healthy range.
Symptom relief
- Daily 1–5 ratings for: GI comfort, skin, joint pain, headaches, energy, sleep.
- Success signal: ≥30–50% improvement sustained over 2–4 weeks.
Step 3 — Build a 10‑Minute Weekly Review
- Every Friday:
- Log weight/waist, review meals, note 1–2 wins + 1 fix for next week.
- Glance at steps or training sessions; plan next week’s workouts.
- Refill staples; schedule a DEXA/labs if due.
Step 4 — Interpret With Common Sense
- Short‑term noise: Sodium, fiber, hormones, sleep, and travel can swing the scale; look at trends, not days.
- Lean mass matters: If scale is flat but DEXA shows fat ↓ and lean ↑, you’re winning.
- Trade‑offs: If ApoB climbs on a high‑sat‑fat approach, adjust fats or consider a different diet—even if weight is down.
Step 5 — Decide: Stay the Course or Pivot
- Green lights: Metrics improving and adherence feels sustainable → continue.
- Yellow lights: Mixed signals (e.g., better weight but worse ApoB) → adjust macros/fats; re‑check in 8–12 weeks.
- Red lights: Metrics worsen or adherence is miserable → switch frameworks (e.g., keto → clarified Mediterranean, or vice versa).
Lightweight Tools
- Simple notes app or paper log.
- Kitchen scale for a week to calibrate portions (then eyeball).
- Tape measure, BP cuff; optional CGM for data‑rich phases.
Bottom line: Pick one goal, track the few metrics that define success, and review weekly. Health compounds—give your plan a fair 90‑day runway before you judge it.
By Dr. Mike