DAY 23 — 14-Night Badge, Recovery at 100, and the Scales That Refuse to Move
The cpap compliance streak hit fourteen consecutive nights this morning, marked by a green badge that appeared on the CPAP app at 07:16 with confetti and a congratulations message. Fourteen nights without missing a single session — a run that began on Day 9 and has now covered two full weeks of unbroken therapy, including a conference in London, a sleepwalking episode, a nightmare, and at least four nights where the bedtime was comfortably past midnight. The machine that sat unused for nine months before this experiment is now the most reliable part of my daily routine.
The weight, by contrast, has frozen. 100.40 kg on the Eufy for the second consecutive day. 100.3 kg on the Hume Pod, fractionally up from yesterday’s 100. Three days since the conference rebound peaked, and the scales have decided to park themselves at 100 kg and wait for something to change. Nothing changed yesterday — no exercise, no cycling, another late night — so here we are.
Day 23 Data Summary
| Metric | Value | Source |
|---|---|---|
| Weight | 100.40 kg (HIGH) | Eufy |
| Weight | 100.3 kg | Hume Pod |
| BMI | 28.1 (HIGH) | Eufy |
| Body fat % | 30.5% (EXTREMELY HIGH) | Eufy |
| Body fat mass | 30.60 kg (EXTREMELY HIGH) | Eufy |
| Water % | 49.5% (LOW) | Eufy |
| BMR | 1,735 kcal (LOW) | Eufy |
| CPAP score | 99/100 | CPAP App |
| CPAP usage | 07:07 | CPAP App |
| AHI | 1.6 events/hr | CPAP App |
| Mask seal | Good | CPAP App |
| Mask-off events | 3 | CPAP App |
| CPAP streak | 14 consecutive nights | CPAP App |
| Hume Band sleep | 7h 14m | Hume Band |
| Fitbit sleep | 6h 21m / Score 87 (Good) | Fitbit |
| Sleep timeline | 01:42–08:50 | Fitbit |
| Heart rate | 66 bpm | Hume Band |
| HRV | 80.4 ms | Hume Band |
| Stress level | 20.1 | Hume Band |
| SpO₂ | 96–99% | Hume Band |
| Body temperature | 35.6–37.0°C | Hume Band |
| Metabolic Momentum | 6 ↓ | Hume Band |
| Metabolic Capacity | 56 | Hume Band |
| Strain | 9 | Hume Band |
| Recovery | 100 | Hume Band |
| Blood pressure (avg) | 124/76 / Pulse 64 | BP Monitor |
| Steps (as at 12:51) | 788 | Hume Band |
| Exercise | None | — |
CPAP: 99/100 and the 14-Night Badge
Last night’s CPAP session scored 99 out of 100 — a bounce back from yesterday’s 80 — with 7 hours 7 minutes of usage and an AHI of 1.6. Mask seal: Good. Three mask-off events. Another late bedtime, another night where the body found its way back to the mask after each removal, another morning where the app confirmed the therapy delivered what it needed to.
The 14-night usage badge earned on 22 April is the second compliance milestone of this experiment, following the 7-night badge earned on Day 16. The jump from seven to fourteen took six days — which means every single night since earning the first badge has been compliant. No gaps. No misses. The streak now covers every night from Day 9 through Day 23.
The AHI of 1.6 sits comfortably in the range that has become this experiment’s new normal: below 2.0 on most nights, with occasional spikes to 3–4 when the mask comes off mid-session. Yesterday’s record-low 0.9 was exceptional; today’s 1.6 is the steady-state performance of a well-fitted mask on a body that has learned to sleep with it. The clinical threshold for normal is below 5. This experiment has been consistently below 2 for over a week.
Recovery: 100 Out of 100
Yesterday’s recovery score of 96 was the highest of the experiment. Today it is 100. A perfect score. The Hume Band has never recorded this before — not in twenty-three days of daily measurement, not during the nine-hour CPAP nights, not after the 48-hour fast.
The logic is straightforward even if the number is dramatic. Yesterday was a complete rest day — no exercise, minimal movement, 589 steps. The night before that featured the best AHI in the series at 0.9. And the preceding three nights delivered consecutive nine-hour-plus CPAP sessions. The body has been sleeping deeply, moving minimally, and absorbing accumulated strain for two days. It has arrived at Thursday morning with nothing left to recover from. Every reserve is full. Every system has been replenished.
Strain at 9 — up from yesterday’s 6 but still far below the target marker — confirms that the body is barely being taxed. Metabolic Capacity has climbed back to 56 from yesterday’s low of 51, suggesting the recovery has begun to rebuild what the previous week’s exercise depleted. The relationship between these three numbers — Recovery at 100, Strain at 9, Capacity rebuilding — paints a picture of a body that is ready and waiting for work it is not receiving.
Two consecutive rest days when the recovery score is screaming for activity is not ideal. The cycling tonight or tomorrow morning needs to happen. The body is not asking for rest. It is asking for something to do.
Blood Pressure: The Diastolic Returns to OK
Two readings this morning at 09:28 and 09:29: 122/77 (systolic HIGH, diastolic OK) and 126/75 (systolic HIGH, diastolic OK). Average: 124/76, pulse 64.
The diastolic is back in the green. After four consecutive days of elevated readings — 82 on Day 19, 82 on Day 20, elevated on Day 21, and unmeasured on Day 22 — the diastolic has dropped below 80 for the first time since the conference. At 76 and 75 respectively, both readings sit comfortably in the OK range. The recovery pattern observed after previous disruptions — the Day 13 spike that resolved within 48 hours — has repeated itself almost exactly. Conference disruption on Day 19, diastolic elevated for three days, diastolic normal by Day 23. The body’s response to protocol resumption is now predictable and consistent across multiple data points.
The systolic remains HIGH at 122–126. This is the pattern that has persisted throughout the experiment: the systolic sits stubbornly in the 118–126 range regardless of what the diastolic does. Whether this represents a structural baseline or a metric that requires longer-term intervention to shift is a question for the weeks ahead — particularly if the experiment extends beyond thirty days.
The pulse at 64 bpm is consistent with the downward trend that has taken the morning resting heart rate from above 70 bpm in the first week to the low 60s in Week 3.
Weight: The Flatline
100.40 kg on the Eufy. The same number as yesterday. 100.3 kg on the Hume Pod, up 0.3 kg from yesterday’s 100.
Three days of data since the conference rebound peaked: 100.60, 100.20, 100.40, 100.40 on the Eufy. The weight is oscillating within a range of 0.4 kg and going nowhere. Body fat percentage has barely moved — 30.4%, 30.4%, 30.6%, 30.5% across the same four days. Body fat mass: 30.40, 30.40, 30.70, 30.60 kg. Water: 49.6%, 49.6%, 49.4%, 49.5%.
These are the numbers of a body in equilibrium. The caloric intake is matching the caloric expenditure. The fasting window is holding the line but not creating the deficit needed to shift the weight downward. And the absence of exercise over the past two days is the most obvious variable. On the days in this experiment when the weight has moved meaningfully — after the 48-hour fast, after a cycling day, after a gym session — there has been a clear caloric deficit created by either restricted intake or increased output. Right now, neither is happening with sufficient force.
The frustration is sharpened by the context. The CPAP is at its best. The recovery is at its literal maximum. The blood pressure diastolic has resolved. The HRV is healthy at 80.4 ms. Every metric that is not measured in kilograms is improving or stable. The body is ready. It just needs the stimulus.
HRV: Holding the 80s
Yesterday’s 76.2 ms has climbed to 80.4 ms today — a continuation of the recovery arc from the conference disruption, though below the 86.3 ms peak of Day 21. The HRV trend over the past week shows a clear pattern: dips following short or disrupted sleep, recoveries following longer sessions, and a baseline that has shifted upward into the upper 70s and low 80s compared to the mid-70s of the first two weeks.
The stress level at 20.1 is the highest reading since Day 20’s 19.1 — marginally elevated but still well within the low range that has characterised the past week. Body temperature range of 35.6–37.0°C and SpO₂ at 96–99% are both consistent with the experiment’s established patterns.
Metabolic Momentum: The Declining Trend
Metabolic Momentum has dropped to 6, continuing a steady decline from 12 on Day 20 through 10, 8, and now 6 across four consecutive days. The graph on the Hume app shows the line approaching zero — still positive, still above the baseline, but losing altitude.
This is the direct consequence of two rest days in a row. Metabolic Momentum is a measure of recent activity trend relative to baseline, and two days of sub-800 steps with no exercise will inevitably pull the number downward. The figure will respond immediately to tomorrow’s cycling — or it will continue to decline toward zero if the rest continues. The number is not a judgement. It is a reflection of what the body has been asked to do, and for two days, the answer has been: almost nothing.
Sleep: Late Again, But Longer
Bed at approximately 01:42, up at 08:50 — another late night, but a longer one than yesterday. The Hume Band records 7 hours 14 minutes. The Fitbit records 6 hours 21 minutes with a score of 87, rated Good. The gap between the two — 53 minutes — is accounted for by the 46 minutes of awake time the Fitbit detected, plus the difference in how each device defines the sleep window boundaries.
The Fitbit’s sleep architecture: REM 1 hour 43 minutes, light sleep 3 hours 46 minutes, deep sleep 52 minutes. The deep sleep figure of 52 minutes is lower than Monday night’s 1 hour 15 minutes and Tuesday night’s 1 hour 5 minutes, which tracks with the later bedtime — deep sleep tends to concentrate in the earlier part of the night, and going to bed at 01:42 compresses the window in which it occurs.
The CPAP’s 7 hours 7 minutes of mask-on therapy time sits between the Hume Band and Fitbit figures. The “bed before 10pm every night” commitment made on Day 20 has not been met on any of the three nights since. The sleep quantity is adequate but the timing is consistently wrong, and the consequences are visible in the reduced deep sleep and the slowly declining Metabolic Momentum. The protocols are partially held — fasting yes, alcohol zero — but the bedtime discipline has not materialised.
Where Day 23 Sits
Seven days remain. The body is in the best recovered state of the experiment — literally at 100 — waiting for exercise that has not arrived in two days. The blood pressure diastolic has resolved. The CPAP streak stands at fourteen unbroken nights. The weight has flatlined because the energy balance is neutral.
The prescription writes itself: cycling tonight or first thing tomorrow, bed before 11pm, and the fasting window maintained. The recovery score will absorb whatever exercise the day produces. The weight will respond to movement. The data has spent twenty-three days proving that these correlations hold. All that is left is to act on them.
Data captured Thursday 23 April 2026. Eufy reading 23/04/2026 at 12:03. Hume Pod updated 12:24. Hume Band data as at 12:51, last recorded 23/Apr/26. CPAP covers the night of 22–23 April 2026. Fitbit sleep data as at 12:53. Blood pressure taken 09:28–09:29. 14-night usage badge earned 22 April 2026. No exercise recorded.
— Day 23 of 30
