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In this solo episode, I break down why the scale is only one data point and often a misleading one. Daily weight swings (water, salt, cycle phase, hard workouts, sleep) can hide real progress. Instead of chasing perfection, I show you how to win with 80% consistency and a simple Progress Dashboard that tracks what actually moves the needle: weekly weight averages, waist measurements, strength performance, steps, protein, sleep, and more.

You’ll learn:

• How to read weekly trends vs. single weigh-ins (and when not to weigh)
• The 80% rule: realistic habits that beat all-or-nothing plans
• What to include in your Progress Dashboard (leading + outcome metrics)
• A 7-point audit to troubleshoot slow progress (intake drift, protein gaps, NEAT, sleep, alcohol, cycle timing)
• Sustainable fat-loss pace: ~0.25–0.5% bodyweight/week

Action step: Pick one habit to hit at 80% this week (protein at breakfast, 8k steps, or 7 hours of sleep), track your weekly weight average + waist, and DM me your scorecard on Instagram so we can celebrate the win.

Copy/Paste for IG/Show Notes: Weekly Progress Scorecard

Pick your 8 lead habits. Score each day 1/0. Aim ≥80% for the week.

• ☐ Protein at each meal (≥25–30g at breakfast)
• ☐ Steps (≥7–9k)
• ☐ Strength training (2–3×/week)
• ☐ Sleep (≥7h)
• ☐ Fiber/produce (≥25–30g or 4–6 servings)
• ☐ Alcohol ceiling (≤ X/week)
• ☐ 3–5 min breathwork
• ☐ Water (e.g., 2–3 L)

Track outcomes weekly (not daily):

• Weekly weight average (3–5 weigh-ins → average)
• Waist/Hip measurements
• 1–2 gym PRs (load/reps or push-up count)
• Energy/Mood (1–10)

Pro tips:

• Weigh under consistent conditions; skip the morning after heavy training, travel, alcohol, or poor sleep.
• For cycles: compare follicular-phase averages month to month, not day to day.
• Celebrate 80% weeks—they compound faster than sporadic “perfect” days.

Your challenge this week:
Pick one lead habit to nail at 80%, track your weekly average weight + waist, and DM me your scorecard so I can cheer you on.