My story · Real results · Real life

I lost 34 pounds with help from ChatGPT.
Here’s how.

34 lblost so far
since December 2025
Pat at cousin Andy’s wedding on September 26, 2025
September 26, 2025
Before I started
Pat with Melody on October 18, 2026
October 18, 2026
Here I am today

I started with a conversation about my health. Ten months later, I’ve learned how to track food, train with more purpose, and make decisions that fit my life as a dad.

I’m sharing the prompts, spreadsheets, recipes, and mistakes that helped me along the way.

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Pick a place to start

Explore Pat the Panda.

The food, the tracking, and the reason I started all belong here.

281 → a new direction
01 / The story

My health journey

The progress, slower months, changing goals, and things I learned.

Read the story ↗
02 / First step

Start logging with AI

See a real day of check-ins, then copy a guided prompt to start your own.

See how it works ↗
Steak pasta dinner with green beans
03 / In the kitchen

Cooking with Pat

Family dinners we’d make again, with dairy-free cooking and honest notes.

Browse recipes ↗
04 / Free download

Your own Excel tracker

Download a blank workbook with a food log, daily totals, workouts, and instructions.

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Try the system

Start with your own goals.

Tell ChatGPT about your situation, log a confirmed meal, and learn from the running record. A spreadsheet can come later if you want one.

Start your first AI check-in ↗Get the Excel tracker ↗

No perfect plan or spreadsheet required to start.

Preview of the blank Daily Ledger in the downloadable Excel trackerA record you can add when you are ready
Steak pasta and green beansSteak and pan sauce pasta ↗
Cooking with Pat

The meals we keep making.

Our family started cooking dairy-free after Hudson’s cow’s milk protein allergy changed what dinner looked like. I kept notes on the recipes we loved, the substitutions that worked, and the ones that need another try.

Some meals also help me hit a protein goal. Others are here because they’re good. I’m adding nutrition information as I verify each recipe.

Browse the recipe collection
About Pat the Panda

I’m Pat. This is my corner of the internet.

I’m a dad who likes cooking and experimenting with tools that make everyday life easier. Here I share what I’m actually trying: the meals my family eats, the way I use AI to keep track of my health, and the lessons that came from getting things wrong.

Start with the free prompts ↗