05: Tracking & long-term success

Tracking your progress with regular measurements, bloodwork, and lifestyle habits is key to reversing metabolic syndrome, allowing you to monitor improvements in weight, waist size, energy, and lab results, adjust strategies as needed, and build sustainable, long-term healthy routines.

Giovanni Brouwer
2 min read Jan 20, 2026

What to Track 

Monthly: 

  • Waist circumference (most important!) 
  • Weight 
  • Energy level (1-10) 
  • Sleep quality (1-10) 

Every 3 months (bloodwork): 

  • Fasting blood sugar 
  • A1C 
  • Triglycerides 
  • HDL cholesterol 
  • Blood pressure 

Expected Progress 

First 4 weeks: 

  • Better energy and sleep 
  • Reduced cravings 
  • 4-8 lbs weight loss 
  • 1-2 inches off waist 

8-12 weeks: 

  • Noticeable physical changes 
  • Lab improvements 
  • 8-15 lbs lost 
  • 2-4 inches off waist 

6 months: 

  • Possible reversal of metabolic syndrome 
  • 15-30 lbs lost 
  • 4-6+ inches off waist 

Handling Plateaus (4+ weeks no change) 

Try one for 2-4 weeks: 

  • Tighten food tracking 
  • Add strength session 
  • Increase daily steps by 1,000 
  • Try 18:6 fasting 
  • Eliminate alcohol completely 

Social Situations 

Strategy: 

  • Eat protein before events 
  • Fill plate with vegetables/protein first 
  • Stand away from food table 
  • One treat maximum 
  • Get back to routine next meal 

One meal doesn't ruin progress. One meal repeated daily does. 

The 80/20 Rule 

  • Follow plan 80% of time (weekdays strict) 
  • 20% flexibility (weekend meals) 
  • Sustainable long-term 

Long-Term Maintenance 

Once reversed, continue: 

  • Whole food eating pattern 
  • Strength training 2-3x weekly 
  • 7,000+ daily steps 
  • 7+ hours sleep 
  • Annual bloodwork 

This is your new normal, not a temporary diet. 

Remember: You're reversing metabolic syndrome by becoming metabolically healthy. Small daily actions compound into massive results. 

One meal, one workout, one day at a time. You've got this. 💪 

 

Quick Reference Action Plan 

Week 1 Priorities: 

  • Get baseline measurements (waist, weight, bloodwork if not recent) 
  • Clean out kitchen - remove refined carbs and processed foods 
  • Start 10-minute daily walks 
  • Begin 16:8 intermittent fasting (or 12:12 if new to fasting) 
  • Set consistent sleep schedule 

Week 2-4 Priorities: 

  • Add 2 strength training sessions weekly 
  • Increase daily walks to 20-30 minutes 
  • Implement post-meal walks 
  • Start stress management practice (breathing/meditation) 
  • Track food, exercise, sleep in chosen system 

Month 2-3 Priorities: 

  • Increase to 3 strength sessions weekly 
  • Aim for 10,000 steps daily 
  • Refine meal timing and composition 
  • Establish wind-down bedtime routine 
  • Get 3-month follow-up bloodwork 

Month 4-6 Priorities: 

  • Maintain habits consistently 
  • Handle plateaus with strategic adjustments 
  • Navigate social situations successfully 
  • Celebrate non-scale victories 
  • Get 6-month bloodwork - celebrate improvements! 

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