Your coach

Working with you since 12 March · 14 conversations

Recent contact

She reads these between calls.

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Dana replied about your check-in

2 hours ago

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Call with Dana — 22 minutes

2 August

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Dana updated your plan

2 August

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Video visit with Dana — 45 minutes

14 July

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You asked about the 4pm crash

9 July

This is when you talked, not what was said. Dana's notes are part of your clinical record rather than a chat history, and they are written for the record — a coach who knows every note appears here word for word writes a thinner note, and the record is worth more than the transcript. You can always ask her what she wrote.

Your plan

Written by Dana · 2 August

Current Replaced the plan from 14 June

Eating

Protein first at every meal — aim for a palm-sized portion before anything else is on the plate.
Keep breakfast, even when appetite is low. Skipping it is what has been driving the 4pm crash.
Two evenings a week with no alcohol. Pick them on Sunday rather than deciding in the moment.

Moving

Walk 20 minutes after your largest meal, five days a week. This is for blood sugar, not for calories.
Two sessions of resistance work. Keeping muscle is most of why the scale slowing down is not a problem.

What we are watching

Sleep — the questionnaire will tell us more than the scale will.
Waist, monthly. It has kept moving while weight has not.

See earlier versions of this plan (2)

14 June — 2 August

Added resistance work and the post-meal walk. Dropped the calorie target, which Dana noted was "producing more anxiety than data".

12 March — 14 June

The starting plan: protein at every meal, a daily walk, and a food log for the first four weeks only.

Old plans are kept, not overwritten. A plan is superseded rather than edited, so what you were asked to do in June is still part of your record — and still readable by you.

What Dana has you learning

All lessons →

This week · Metabolic basics

Why the scale stops moving

Three weeks of nothing on the scale is the point most people quit, and it is almost always the point where the useful things are happening. What water and glycogen are doing, why the tape measure disagrees with the scale, and what to look at instead while you wait it out.

Start this lesson 8 minutes · one question at the end

of 12 weeks

Everything Dana has assigned you

Metabolic basics

Week 9 of 12 · 9 of 12 lessons unlocked

Continue

Eating out, and other hard weeks

Week 3 of 6 · 3 of 6 lessons unlocked

Continue

Sleep and appetite

Starts when you finish the sleep questionnaire

Finish it

One lesson a week, and nothing to catch up on that you cannot still read. Dana assigns these — they are not a course you signed up for.

Dana Whitfield

Health coach · NBC-HWC
Registered Dietitian, Tennessee

Nine years in hospital dietetics before metabolic coaching, which she says taught her that almost nobody fails on the food — they fail on the week around it. She works in small changes that survive a bad Tuesday, and would rather you told her something went wrong than tidied it up before your check-in.

Message Dana Book a call

Next with Dana

Nothing in the diary. Your last call was on 2 August, and she usually suggests one every three or four weeks — but you do not have to wait to be asked.

Ask for a time