Great read. As a health coach certified through a particular program, my greatest takeaway is your "one cheat day, then three days of penance". We know that it takes the body three days to get into a "fat-burning state", so what you were doing makes great sense. Applying the mental forgiveness is very important in not losing sight of the goal.
I am not a fan, though, of calling it a "cheat." For me, I just need to call it "a choice I made at at moment in time" and move forward from there.
Looking great, sir!