July Progress Report: Lessons from a Volatile Month
I can't believe that four months have already gone by on this journey to wellness. This past month has left me feeling a little off balance when looking at the numbers. The month of July has been incredibly volatile for my glucose and ketones compared with the stable month I had in June.
Three month DEXA follow up
This month, I had my follow-up DEXA scan. It has been three months since my initial scan, and I had been counting down the days to see what changes would be revealed.
My total body-fat percentage decreased by 3.2%. I still have at least another 5% to reduce to reach a healthy range, but this feels like a very encouraging step forward.
Key Changes in 3 Months
- Fat Mass: ↓ 4.0 kg
- Lean Mass: ↑ 0.3 kg
- Visceral Fat Score: ↓ 28 cm²
- Total Body Weight: ↓ 4.4 kg
These results show a positive change in body composition over three months. While my overall weight decreased by 4.4 kg, I maintained—and slightly increased—my lean muscle mass by 0.3 kg. At the same time, I reduced my fat mass by 4.0 kg and lowered my visceral fat score by 28 cm², indicating that the majority of my weight loss came from body fat rather than muscle.
My Glucose, Ketone, GKI and Dr Boz Ratio Progress
I had 13 days during July with a Dr Boz Ratio of 20 or under.
My highest glucose reading was 6.3 mmol/L (113 mg/dL) and lowest ketone reading was 1.3 mmol/L. My lowest glucose reading was 3.8 mmol/L (68 mg/dL), while my ketones reached 7.0 mmol/L during the month.
Mistakes were made and lessons were learned.
While on holiday, I decided one evening that I really wanted to join in with the snacks. I ate spring onion and chive cream cheese, along with cheddar cheese. The next morning, I woke up to my highest glucose reading in three months of 6.3 mmol/L (113 mg/dL).
The lesson learned was to check the ingredients before diving in and eating something I assume has no sugar in it. The deeper lesson was a reminder that metabolic healing does not happen overnight. I am learning that one choice can affect my numbers, but it does not erase the progress I have already made.
Later in the month, it was my birthday. I had cream at lunch, followed by cream and cheese that evening. The following day, my Dr Boz Ratio rose to 51. For me, this confirmed that cream and dairy are definitely off the menu for the time being.
ketoCONTINUUM Numbers 11 and 12
This month, I also decided to add four 48-hour fasts, which is ketoCONTINUUM Number 11. It was a very interesting experience to watch my numbers during these fasts.
The first weekend of fasting was motivated by a desire to come back and recover after our week away on holiday. I almost felt guilty for having such a large eating window and eating foods that I was not eating at home.
During the following weekends, however, my mindset shifted. What began as something that felt like self-punishment or deprivation became a healing-focused choice. I realised that my attitude during that first weekend was not the right one, and I am grateful for the change in perspective.
I took my readings every 12 hours and will share them below. During my third weekend of fasting, my ketones reached their highest reading of 7.5 mmol/L. My lowest glucose reading of 3.1 mmol/L (56 mg/dL) occurred during my second weekend.
I will definitely try these fasts again after returning from our longer holiday next month. I would like to explore eight weeks of regular fasting and observe how it supports my journey.
72-Hour Sardine Fast
This also took place at the end of July. I had the privilege of being supported by two lovely ladies from a Dr Boz Neurons group in Australia, as well as a Facebook group.
Weight, Waist Circumference and BMI Progress
I started July at 78.1 kg (172.18 lb) and finished at 74.9 kg (165.13 lb), a loss of 3.2 kg (7.05 lb).
I feel that the introduction of regular weekly fasting has contributed to this shift. To be honest, I have been shocked by the change after such a slow start over the previous three months.
My BMI moved from 23.8 to 22.9, a change of 0.9. Every notch is a step closer to my goal BMI of 22—only 0.9 to go.
My waist circumference started the month at 87 cm (34.25 in) and finished at 83 cm (32.68 in), a reduction of 4 cm (1.57 in). My waist is now well below half my height measurement, and it is so encouraging to see this physical change.
Seeing the results of focused dedication helps me when I am out with friends. I do not feel deprived, because the reward of seeing my health and body change is so encouraging.
Final Thoughts
I am feeling a little anxious about meals and what will happen to the scales while we are away during August. I am also frustrated that there will be missing data, but that is a mental game I will need to work through while we are traveling.
I will continue checking my glucose and ketones daily. We will be in New Zealand for a week visiting friends and family, then on to Rarotonga for around ten days to visit friends.
I am looking forward to the rest, sunshine and warmth—especially as the winter cold is really ramping up here at the moment.
For those interested in the daily numbers, my spreadsheet is below.
| Date | Glucose (mmol/L) |
Ketones (mmol/L) |
GKI | Dr Boz Ratio |
|---|---|---|---|---|
| 1 July | 4.3 | 3.5 | 1.2 | 22 |
| 2 July | 4.8 | 2.2 | 2.2 | 39 |
| 3 July | 4.9 | 2.7 | 1.8 | 33 |
| 4 July | 6.3 | 1.3 | 4.8 | 87 |
| 5 July | 5.1 | 2.6 | 2.0 | 35 |
| 6 July | 4.0 | 3.7 | 1.1 | 19 |
| 7 July | 4.4 | 3.0 | 1.5 | 26 |
| 8 July | 4.6 | 2.8 | 1.6 | 30 |
| 9 July | 4.5 | 2.7 | 1.7 | 30 |
| 10 July | 4.6 | 3.1 | 1.5 | 27 |
| 11 July | 4.8 | 2.8 | 1.7 | 31 |
| 12 July | 4.2 | 4.1 | 1.0 | 18 |
| 13 July | 3.7 | 4.9 | 0.8 | 14 |
| 14 July | 4.4 | 4.3 | 1.0 | 18 |
| 15 July | 4.8 | 3.4 | 1.4 | 25 |
| 16 July | 4.4 | 3.7 | 1.2 | 21 |
| 17 July | 4.6 | 3.3 | 1.4 | 25 |
| 18 July | 4.4 | 3.9 | 1.1 | 20 |
| 19 July | 4.1 | 4.8 | 0.9 | 15 |
| 20 July | 3.9 | 7.0 | 0.6 | 10 |
| 21 July | 4.9 | 4.1 | 1.2 | 22 |
| 22 July | 4.1 | 4.4 | 0.9 | 17 |
| 23 July | 5.7 | 2.1 | 2.7 | 49 |
| 24 July | 5.1 | 1.8 | 2.8 | 51 |
| 25 July | 5.0 | 1.9 | 2.6 | 47 |
| 26 July | 4.2 | 3.5 | 1.2 | 22 |
| 27 July | 4.2 | 4.7 | 0.9 | 16 |
| 28 July | 3.9 | 5.6 | 0.7 | 13 |
| 29 July | 3.8 | 5.6 | 0.7 | 12 |
| 30 July | 4.0 | 6.7 | 0.6 | 11 |
| 31 July | 4.3 | 6.3 | 0.7 | 12 |
|
Daily glucose, ketone, GKI and Dr Boz Ratio measurements recorded during my KetoCONTINUUM journey throughout July. |
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