Day 1Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Radix 5:2 Vitality System
28-Day
Success Journal
Track what changes — on the scale and beyond.
This journal belongs to
Vitality Success Toolkit
radixnutrition.com
Welcome
How to use this journal
This journal is your companion across 28 days of the Radix 5:2 Vitality System. It’s designed to help you notice what’s changing — not just on the scale, but in your energy, your mood, your sleep, your strength, and the way you talk to yourself.
Daily entries
2 minutes each evening. Note your day type, energy rating, one win, one learning, and a short note.
Weekly check-in
~10 minutes. A structured reflection across all your key metrics — done on Day 7 of each week.
Final overview
Day 28 — a full comparison of where you started versus where you are now. Revisit your goals.
Tips
Fill it in at the same time each day. Be honest. Don’t skip the weekly check-in. Come back to your goals regularly.
“What gets measured gets managed — but what gets noticed gets transformed.”
02
Day 0
Your starting point & goals
Baseline — today
Date
Weightkg
Clothing — how do they feel right now? (1 loosest to 5 tightest)
Energy — how would you rate it right now? (1 no energy to 5 very high energy)
Exercise — what can you do / how does it feel?
Self-talk — how do you talk to yourself about your body?
My goals at Day 28
Weight goal
I want to weigh kg
Clothing
I want to feel
Energy
I want my energy to feel
Exercise
I want to be able to
Self-talk
I want to talk to myself like
My Light Days are
and
My start date is
“The goal is not perfection. The goal is progress you can feel.”
03
Day 2Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 3Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“Small daily improvements lead to stunning long-term results.”
4
Day 4Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 5Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 6Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“Discipline is choosing what you want most over what you want now.”
5
Measurements
WeightkgClothing (1 loosest to 5 tightest)
Ratings (1–5)
Exercise
Reflection
What worked well?
What to do differently?
How am I talking to myself?
One thing I’m proud of this week
“Every expert was once a beginner. Every pro was once an amateur.”
6
Day 1Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 2Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 3Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“It always seems impossible until it's done.”
— Nelson Mandela
7
Day 4Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 5Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 6Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“The body achieves what the mind believes.”
8
Measurements
WeightkgClothing (1 loosest to 5 tightest)
Ratings (1–5)
Exercise
Reflection
What worked well?
What to do differently?
How am I talking to myself?
One thing I’m proud of this week
“Progress, not perfection.”
9
Day 1Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 2Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 3Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“You are one decision away from a completely different life.”
10
Day 4Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 5Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 6Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“Strength does not come from what you can do. It comes from overcoming what you thought you couldn't.”
11
Measurements
WeightkgClothing (1 loosest to 5 tightest)
Ratings (1–5)
Exercise
Reflection
What worked well?
What to do differently?
How am I talking to myself?
One thing I’m proud of this week
“The hardest part is behind you. Keep going.”
12
Day 1Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 2Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 3Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“Your future self is watching you right now through your memories.”
13
Day 4Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 5Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
Day 6Date
Day type
Energy today (1 no energy to 5 very high energy)
One win today
One learning today
Notes
“Consistency is the bridge between goals and accomplishment.”
14
Measurements
WeightkgClothing (1 loosest to 5 tightest)
Ratings (1–5)
Exercise
Reflection
What worked well?
What to do differently?
How am I talking to myself?
One thing I’m proud of this week
“What you do every day matters more than what you do every once in a while.”
15
You did it. Now let’s see how far you’ve come.
| Measure | Day 1 | Day 28 | Change |
|---|---|---|---|
| Weight (kg) | |||
| Clothing (1–5) | |||
| Energy (1–5) | |||
| Mood (1–5) | |||
| Sleep (1–5) | |||
| Light Day ease (1–5) |
Goals check-in — did I achieve it? What happened?
Weight goal
Clothing goal
Energy goal
Exercise goal
Self-talk
Overall reflection
What surprised me most about these 28 days?
What habit am I keeping beyond day 28?
What was the hardest part — and how did I get through it?
“You did it. Now carry it forward.”
16
You finished your 28 days.
That’s no small thing — most people never start. However the numbers landed, you showed up and you noticed what changed. Now decide how you want to carry it forward.
Where to next?
One thing I want to say to myself right now
“You didn’t just change what you eat.
You changed what you believe is possible.”
Radix 5:2 Vitality System
17