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Case Study

Lucas

Lost 45 pounds in 8 months

Lucas, originally from Brazil, is a leader of design at a digital consultancy firm in New Zealand. With the help of his coach on Gyroscope X (Jolene), he was able to shed over 45 lbs and improve his cardiovascular fitness. Lucas's newfound habits of meal prep, meditation, and improved workout plans have helped him find a sustainable and healthy lifestyle.

Now I have a lifestyle I can maintain for a very long time… maybe forever.

Health Snapshot

  • CoachJolene
  • Starting weight90.3kg / 199lbs 
  • Starting bodyfat38.5%
  • Current weight69.9kg / 154lbs
  • Current bodyfat12.4%
  • Weight lost on X45.5 pounds
  • Bodyfat lost on X7.3% 
  • Average HRV before40 ms
  • Average HRV after56m
  • Devices UsediPhone, Oura ring

It's the combined elements of data with a person there to motivate/validate your habits and actions. There is a limit on what you can do with these elements by themselves but when they are combined is super powerful.

As a consequence of losing all that fat, I sleep better, have more energy for my Jiu Jitsu training, much more energy, and hormone levels and fat biomarkers are much healthier in general.

Personal Roadmap

1

Nutrition > Protein

Auditing and optimizing how much (and types) of amino acids Lucas is getting to help reach his muscle gain goals.

2

Nutrition > Ketosis

Starting a healthy ketogenic diet to improve mental focus and weight loss, while avoiding some common mistakes.

3

Nutrition > Low Carb

Focusing on adding carbs but avoiding unhealthy blood sugar spikes by adjusting Lucas's meals for optimized nutrients.

4

Exercise > Resistance Training

Breaking through plateaus to keep adding muscle mass with scientific principles of resistance training exercises with a great diet.

5

Exercise > Repetitions

Monitoring Lucas's exercises, reps, sets, and weights to get the maximum growth from Lucas's training routine.

6

Mind > Meditation

Diving into meditation and breathing exercises to reduce stress, enhance focus, sleep quality, and even diet.

My coach kept me motivated, consistent, and gave me a lot of good tips and ideas for cooking and workouts.

Interview with Lucas

What makes X so special?

It’s the combined elements of data with a person to motivate/validate your habits and actions. There is a limit on what you can do with these elements by themselves, but combined, they are super sturdy.

Also, having someone double-checking your health decisions on meals and investing in your overall health makes a lot of difference.

What has changed with your body or lifestyle since starting on X?

So, the most significant factor here is that I lost around 18kg+. I have been active for a while, and if I am not mistaken, I am a Gyroscope user since 2016, but I could only get to my goals once I committed to change when I signed up for X.

The main changes were lifestyle and choices: being more thoughtful about what I eat and exercising. The habit itself of taking photos of meals already makes you more aware of what you are putting in your body. In my case, was looking at my genes and realizing a diet with less carbohydrate and saturated fat intake would make me thrive, and it did.

As a consequence of losing all that fat, I sleep better, have more energy for my Jiu-Jitsu training, more strength, and my hormone levels and lipid profile, in general, are much healthier.

Also, I guess I look better shirtless, but that’s just a detail.

Lucas's carbohydrate intake fell dramatically at the start of his new keto diet, then remained low over the last year

How did your habits change with X? 

It can all be summarized in making better choices. I started to choose better foods as well became more consistent with good habits. I’m more aware of what macronutrients I’m eating, etc. The secret, I believe, is focusing on low-calorie nutrient-dense foods.

I also learned to meal prep, so now I can make food ahead of time that fits my macro goals, and it’s pretty easy. I can make a meal, log the ingredients, divide them by portions, and do a bit of math to know what the macros are. Now I have a lifestyle I can maintain for a very long time, maybe forever.

Were there any benefits you noticed from having a coach? 

My coach kept me motivated, consistent, and gave me useful tips and ideas for cooking and workouts. Jolene helped me analyze the quality of my meals and gave me cooking tips.

She also helped me develop a consistent training routine. I followed a strength training program, but as it was generic, I lacked the personal touch. My coach helped me tailor the programming to be more personalized, which enhanced my fitness. Jolene also presented options on things like creatine, which also helped. It is all about being consistent with what you eat and with healthy habits.

I am a Gyroscope user since 2016, but I could only get to my goals once I committed to change when I signed up for X.

Lucas's HRV increased by about 50% over the last year

Why did you choose your specific coach?

I chose Jolene because of her training as a nurse, which seemed useful to assess my health background, as well as her training as a CrossFit coach. I thought, if she trains CrossFit athletes, then I'll be a breeze to coach! She taught me a lot about training and nutrition.

What would you say to people who may be on the fence about X?

Are you able to commit to your goals and need that extra push? If the answer is yes, I recommend going for it. Just the knowledge you acquire by chatting with your coach and receiving your personalized insights are already worth the money.