Stats:
5’3”
54 y/o
133 – 166 bpm (Heart Rate During Exercise)
150 lbs (Personal Goal)
120 – 130 lbs (Healthy Weight-to-Height Ratio)

★ Rainbow Mountain — Lose 20 lbs — Complete
★ Stress Test — Lose 10 lbs — In Progress

Weight History:
207.8 lbs – Starting
207.4 lbs – Feb 27, 2025
201.2 lbs – Mar 31, 2025
195.2 lbs – Apr 29, 2025
184.4 lbs – Jun 5, 2025
181.2 lbs – Jul 3, 2025
179.8 lbs – Jul 31, 2025
177.2 lbs – Sep 1, 2025
174.0 lbs – Oct 30, 2025
176.0 lbs – Dec 9, 2025

(Total lost: 31.8 lbs | To go: 26 lbs)

Latest Measurements:
12″ Arm
45.75″ Waist
(Feb 27, 2025)

Stats:
5’3”
56 y/o
131 – 164 bpm (Heart Rate During Exercise)
120 – 130 lbs (Healthy Weight-to-Height Ratio)

Weight History:
163.4 lbs – Starting
161.0 lbs – Feb 27, 2025
158.0 lbs – Mar 31, 2025
155.2 lbs – Apr 30, 2025
154.2 lbs – Jun 5, 2025
154.8 lbs – Jul 3, 2025
150.4 lbs – Jul 31, 2025
152.2 lbs – Sep 1, 2025
150.6 lbs – Oct 30, 2025
153.2 lbs – Dec 9, 2025

(Total lost: 10.2 lbs | To go: 23.2 lbs)

Latest Measurements:
13.5″ Arm
45.5″ Waist
(Feb 27, 2025)

7-Step Nutritional

(March 2025)

Findings

• ‘Not Good Enough’ Diet, Below Average (Rating 4/10)
• The Nutrition Guide is Not Grasped or Implemented in Its Full Value

Analysis:

Certain steps from the nutrition guide are not taken (Hence rating 4/10). In order to aid proper nutrition and to simplify fat loss, these steps are needed.

A rating of 5/10 is ‘good’. A ‘good’ diet is average. Getting to average is all-important when the diet is below average.

6/10 is above average. Above average is a ‘very good’ diet. The criteria to achieve above average is to follow the nutrition guide, perfectly.

If you seek above average, here are the steps to take:

• Select foods from listed fruits, vegetables, and carbs (Follow Step 1)

• Portion each fruit, vegetable, and carb (Follow Step 2)

• Eliminate particular foods from the diet (Follow Step 4)

• Supplement the diet every day (Follow Step 6)

These recipes focuses on specific foods that influence metabolic hormones. While not everyone knows the details, the science is well documented. If you’re curious, you can explore nutrition science and human physiology to learn more—but for now, you can take this knowledge for granted.

These foods are mandatory:

• Raw Butter and/or Cold-Pressed Coconut Oil
• Raw Heavy Cream (or Raw Cream)
• 100% Honey
• Fresh Eggs
• Ginger (Optional)
• 100% Cacao Powder (Recommended)

Recipes

Julia Child-Inspired Chocolate Mousse

Get Inpired: https://www.youtube.com/watch?v=9Q8YvJe1GJg

Ingredients:

• 2 Fresh Egg Whites
• 1 Heaping Tbs 100% Cocoa Powder
• 1 Tbs Raw Butter (or Coconut Oil)
• 1 Tbs Raw Heavy Cream
• 2 to 3 Tbs 100% Honey

Instructions:

1. Whip the egg whites until they form stiff peaks.
2. Mix the cocoa powder, raw butter, raw heavy cream, and honey in a separate bowl until smooth, then gently fold in the whipped egg whites.
3. Chill the mousse in the fridge for at least 30 minutes before serving.

French-Style Cream Shake

Fun Fact: The “Carnivore Ice Cream” is the modern comeback of this old-fashion recipe.

Ingredients:

• 3 Tbs Coconut Oil
• 2 Fresh Eggs
• 2 Tbs Raw Heavy Cream
• 2 Tbs 100% Honey
• Optional: Some Shreds of Ginger

Instructions:

1. Seperate egg yolks from the egg whites then whisk the coconut oil into egg yolks until smooth.
2. Mix the raw heavy cream, ginger, and honey until fully combined, then slowly whisk into the egg yolks.
3. Whisk in the egg whites into the mixture, serve and drink as is with a straw, or chill in the freezer for at least 2 hours before serving as an ice cream.

Questions & Answers

What about my energy level?
When you are consuming specific foods, or unfamiliar food, you may experience occasional energy lulls. You may suddenly feel like, “I have no energy in my body. I can’t get up.” Listen, just relax. Don’t panic. This feeling will only last a few minutes and then you will have more energy than you know what to do with. Short, temporary, energy dips are common when dieting, especially during a diet with only raw foods. But intense energy blast are even more common.

What about burping, vomiting, diarrhea, flatulence, or constipation?
These symptoms can occur, and they’re usually not a cause for concern—except in the case of constipation. If constipation becomes an issue, simply add more water-rich fruits or vegetables to meals.