Good morning, David.
Three habits today, and Marcus checks in Thursday.
Today · Tue
Your habits
No soda
Logged via text · 7:14am
12 day streak
Fruit for an afternoon snack
Logged after lunch · 2:48pm
6 day streak
Went for a walk after dinner
Open · check in tonight
4 day streak
Coaching · with Marcus
Stay in the loop.
Today's text · 7:14am
replied
"Morning David — make it through yesterday with no soda?"
MJ
Next call: Thu 2:30pm
10-min video · with Marcus
Scoreboard
Twelve weeks of work. Two DEXA scans. The numbers underneath.
Body composition · 12 weeks
2.8lb
↓ 0.9 lb · 24% reduction
Visceral adipose tissue · the deep abdominal fat that drives metabolic disease
DEXA-measured
Modeled (between scans)
Updated 9 minutes ago
Body composition · before / after
Two scans, side by side.
Day 0 baseline
Visceral fat
3.7 lb
Subcutaneous fat
42.1 lb
Lean mass
140.6 lb
Body fat
23.4%
Total weight · 201 lb
Day 84 · re-scan
Visceral fat −24%
2.8 lb
Subcutaneous fat −12%
37.2 lb
Lean mass +1.7%
143.0 lb
Body fat −2.5pt
20.9%
Total weight · 191 lb −10 lb
The translation: you lost 10 pounds on the scale, but the scan tells the real story — almost every pound came from fat, you protected your muscle, and your visceral fat (the metabolically dangerous kind) dropped almost a full pound on its own.
Habits · this week
Mon May 11 – Sun May 17
Click any ▾ to see a habit's 12-week history.
3/3
Hit so far today
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Hit 180g protein
10-min post-meal walk
In bed by 10:30
Hit
Partial
Miss
Future
Program changes · 12 weeks
Every adjustment to your plan.
A real program evolves. Habits get added, cadences shift, plans reset around scan data. Here's what's changed.
5
Changes completed
Program kickoff · baseline locked
Completed
Habit added · protein target
Completed
Coaching cadence shifted
Completed
Habit added · post-meal walks
Completed
Habit added · sleep window
Completed
Re-scan checkpoint
9 days
Q2 program reset
Pending
Your team
Marcus runs your coaching. We run the loop.
MJ
Your coach
Marcus Jefferson, RD
Registered Dietitian · NBC-HWC certified · 8 years in metabolic health
Since Feb 4
·
6 sessions
·
Bi-weekly cadence
Conversation
With Marcus · in-app
Yesterday
MJ
Saw your protein streak hit 12 days — well done. Looking at the ribbon I think we're ready to add a 4th rep day. We can talk through scheduling on Thursday.
Agreed. Saturday morning is open if I drop the long run.
MJ
Don't drop the run — split it. 30-min Saturday strength → 5-mile easy run after. Lean recovery between. Lock that in for me.
Today
MJ
Reminder — second DEXA in 9 days. Don't ramp anything new this week. Hold the protocol, sleep on point, hydrate the day before. Want consistency, not novelty, going into the scan.
Got it. Same time as last scan?
MJ
Same clinic, same time slot, same machine. That's the whole point — anything that varies between scans is noise.
Next session · Thu
Bi-weekly check-in
May
15
Thursday · 2:30pm ET
10-minute video call
Pre-call agenda
- 4th rep day · Saturday split protocol
- Pre-scan week protocol review
- Q2 goal-setting alignment
DEXA · re-scan
Tue, May 19 · 8:30am
Carrolton Imaging
133 W 21st St, NY 10011
133 W 21st St, NY 10011
Session history
May 1
Bi-weekly · 10 min
Added sleep window habit. Discussed protein timing.
Apr 17
Bi-weekly · 10 min
Hit 30-day protein streak. 3rd habit added pending.
Apr 3
Bi-weekly · 10 min
Walked through habit ribbon. Shifted prompt timing.
Mar 20
Bi-weekly · 10 min
Added post-meal walk habit.
Feb 4
Intake · 30 min
Goal lock: visceral fat reduction. Habit 1: protein.
More
Reading, partners, and account.
Recommended for you
Curated by Marcus, ahead of your re-scan.
Read · 6 min
Why visceral fat is the only fat metric worth tracking
A primer on what your DEXA is actually measuring — and why the deep abdominal fat predicts almost every chronic metabolic disease.
Watch · 4 min
How to prep for your second DEXA
Hydration, training, eating, and sleep in the 48 hours before your scan. Reproducibility is the whole point.
Read · 8 min
The protein-after-35 protocol
Anabolic resistance is real. Why your protein needs go up — not down — as you age, and how we set targets.
Read · 5 min
Strength training as metabolic medicine
The case for treating resistance work as the most underprescribed prescription in modern medicine.
Library
By topic.
Partners
Trusted services your membership unlocks.
CL
Carrolton Imaging
DEXA scans · 38 metros
QH
Quest at Home
At-home labs · A1C, lipids
FH
Felix Health
GLP-1 prescribing