You're in. Here's how the eight weeks work. One email a week. One thing to do each week. And a two-minute check-in that I read myself.
This week sets up everything else.
WEIGH ONCE, SET YOUR RANGE, PICK YOUR WEIGH-IN DAY.
If you did the off-ramp checklist and your range is already set, skip down to the check-in. If not, start here:
- Weigh yourself once. Same scales each time, in the morning, before you eat.
- Set your range: a few pounds either side of that number. You're holding the range, not the exact number.
- Pick your weigh-in day: same day, same time, once a week. Write it down.
Don't weigh daily. Your weight moves up and down every day — mostly water, not fat. Daily numbers will only worry you. One number a week, checked against your range, tells you what you need to know: inside your range means you're holding.
ALSO WITH THIS EMAIL: THE WOBBLE PLAN. It's below, after my sign-off. Read it once today, while everything is fine. It's your plan for a bad weigh-in, and it works best if you've read it before you need it.
WHAT THE EIGHT WEEKS COVER, so you know what's coming: this week, your range. Week two, the food noise. Week three, protein-first meals without cooking two dinners. Week four, the first wobble. Week five, strength at home, ten minutes at a time. Week six, eating out and other people. Week seven, plateaus — what "holding" really means. Week eight, your plan for good.
THE CHECK-IN. Every week, reply to that week's email with four short answers:
- Was your weight inside your range this week, or outside it?
- Did you mostly eat your meals at the times you planned?
- What was the hardest moment of the week?
- Anything else you want to tell me?
That's it. Two minutes. I read every reply myself — I'm Jay, the founder of AfterJab. A person, not a bot, and not a doctor. I'll reply within two days, every week.
One thing to be clear about: anything to do with the medication itself — doses, side effects, going back on — is for your prescriber, not me. I'll say so every time it comes up. Getting through the weeks — that's what I'm here for.
See you at the first check-in.
Jay Founder, AfterJab
THE WOBBLE PLAN — READ IT NOW, USE IT LATER.
Read this once today, while everything is fine. It works because you agreed to it before you needed it.
1. WHAT COUNTS AS A WOBBLE.
Your weekly weigh-in lands outside your range. That's a wobble. It's one number, and one number on its own doesn't tell you much yet.
2. WHAT A WOBBLE IS NOT.
It's not "it's all coming back." It's not failure. It's not a reason to skip meals, punish yourself, or give up on the week. And it's not a reason to weigh again tomorrow — the scales wait until your normal day.
3. WHAT YOU DO. THIS PART ISN'T OPTIONAL.
You agreed to this in advance. So when a wobble happens, you do it — all of it, starting the same day. Not Monday. Today.
- Go back to basics, all at once: meals at their set times, protein first, the daily walk, the planned snack instead of grabbing things. Every day, all week.
- Pick one extra rule from the list below. Just one. Write it down where you'll see it.
- Tell me in your check-in, the same week. A bad weigh-in always goes in the check-in. The only way to get this wrong is to keep it to yourself — I'd much rather hear about a bad week than hear nothing.
- Weigh again on your normal day. Not before.
4. THE EXTRA RULES — PICK ONE.
- Meal times become exact this week, not roughly.
- Every meal gets eaten sitting down, at a table.
- Snacks are the planned one only — anything extra gets decided in the morning, not in the moment.
- The walk happens at the same time every day.
5. IF IT HAPPENS TWO WEEKS IN A ROW.
Keep the plan going, add a second rule from the list, and tell me directly in your check-in. Two bad readings in a row is worth looking at together — that's what the check-ins are for.
6. ONE THING THAT NEVER CHANGES.
If a bad week ever has you thinking about the medication, or about going back on it, that's a conversation for your prescriber. It's not failure. It never will be here.