“I used to sleep like sh*t. Honestly, my sleep over the past month has been great. My sleep score right now, it’s 90%.”
Daniel came to Know Your Physio because he was consistent and disciplined, but the results did not feel predictable. He was going to the gym constantly, listening to many health and wellness podcasts, doing what most people are told to do, but he could tell something was missing. What he wanted was clarity and a repeatable system, not more generic advice. He also wanted a plan that was realistic to execute, where the priorities were clear and the progress was measurable.
Instead of relying on generic advice or trying to interpret everything alone, Daniel followed a simple set of measurable signals and clear weekly priorities, with the logistics and coordination handled for him so execution stayed consistent. That structure is what allowed the wins to compound, because he was not constantly restarting, overthinking, or switching approaches.
Over the course of the program, Daniel’s trend lines moved in a meaningful way. He reported about 15 pounds down since starting and consistently weighing in “like 169 or 168.” His body fat estimate shifted from “like 26, 25%” down to about “19.5,” bringing him under 20%. The change was obvious to him: “My body composition has completely changed.” Importantly, performance stayed strong through the cut. “Even though I’m losing weight, I can still lift even more weights than I was lifting before,” which is exactly what you want to see when fat loss is happening without sacrificing muscle and training output.
Recovery improved alongside body composition. Daniel noted his HRV was “coming back up,” and that his resting heart rate was “the lowest it’s ever been.” Sleep became a standout win too. Beyond the 89% week, he described “the perfect week… 100% for like four or five days in a row,” a shift that matters because sleep quality directly supports recovery, body recomposition, and day-to-day energy.
Medical Disclaimer: This case study is for informational and educational purposes only and does not constitute medical advice. Individual results vary based on numerous factors including genetics, adherence, starting point, and medical history. Always consult with a qualified physician or healthcare provider before making any decisions regarding your health, nutrition, training, or supplementation. The results presented reflect one individual’s outcome and should not be interpreted as typical or guaranteed results.
