Run a 30-day cut: six changes, in the order that works

  1. Weigh in under fixed conditions
    10 min

    Body weight swings 1–2 kg (2–4 lb) a day on water, salt and gut content alone. That movement is noise, and this protocol never decides anything from it: the only figures ever compared are seven-day averages, starting with this one.

    So fix the ritual now and keep it identical all month:

    • Same scale, hard flooring, same spot
    • Morning, right after the bathroom
    • Before any food or drink
    • Read once, write it down, step off

    Days 1 and 2 give you two readings; their mean becomes your starting average — the baseline everything later gets measured against.