June 2026

Highlights & Milestones

June is over — and I'm sitting here trying to look at this month honestly. Not sugar-coating it, but not demonizing it either. Because there are definitely things I can be proud of.

The biggest bright spot: I documented all 30 days. Not a single day without an entry. That might sound like a small thing, but for me it's a real sign that I'm taking this project seriously — even on days that weren't perfect. Especially on the difficult days, it's easy to simply skip the journal. I didn't.

And then there's the movement: On 87% of days I was active — with workouts, with steps, or both. An average of 12,490 steps per day. That's a number worth being proud of. I kept my body moving, even when other things in June didn't go the way I had hoped.

I also started reading Die Fettverlust Fibel by Sjard Roscher — and already read 277 pages in June. That's more than I would have expected. The book has me engaged, and I notice that I'm starting to look at things differently.

The Three Pillars

Movement — the strongest pillar of this month. On 26 out of 30 days I was active. On several days I both worked out and hit the 10,000-step mark. Only on four days did movement stay at a minimal level — June 9th, 18th, 21st, and 23rd. No cause for concern, but I can see that these weaker days often appear in clusters. That's a pattern I want to keep an eye on.

Nutrition — solid, but with room for improvement. On 87% of days I ate at least two healthy meals, which I consider a baseline success. There were six days with even three meals, which shows me that it's possible. Only a single day — June 20th — was a complete failure in terms of nutrition. The nutrition score averages 6.6 out of 10, and only on 7 out of 29 days did I reach the target of 8.0 or above. Honestly, that's not enough. The best day was a 9.5 — so I know it's achievable. But everyday life usually looks different. Sweets were part of the picture on 17 out of 30 days. That's more than half the month.

Quitting smoking — I have to be direct here: I smoked on all 30 days. 100% SMOKED. 0% smoke-free. Not a single day with nicotine replacement, not a single day without a cigarette. That's the hardest number of this month, and I don't want to hide it. It's right here, in black and white.

Metrics at a Glance

• Weight (avg): 96.6 kg
• Body fat (avg): 34.1%
• Steps (avg/day): 12,490
• Water (avg/day): 1,769 ml
• Cola Zero (avg/day): 1,252 ml
• Nutrition score (avg): 6.6 / 10
• Days with score ≥ 8.0: 7 out of 29
• Best daily score: 9.5 / 10
• Sweets: 17 out of 30 days
• Pages read: 277

Looking at my water intake, I notice that I'm averaging just under 1,800 ml — that's okay, but I know I need more. What stands out is the Cola Zero consumption: an average of over 1,250 ml per day. That's almost as much as my water intake. I'm clearly substituting water with Cola Zero, and that's a habit I want to take a closer look at.

Personal Reflection & Outlook

June was a month with a clear contradiction within me. On one hand: I'm moving, I'm eating reasonably well for the most part, I'm reading, I'm writing every day. On the other hand: I smoked every single day. Not once did I even try nicotine replacement.

I don't want to rationalize that. It is what it is — an area where I simply made no progress in June. And perhaps that's also the most honest thing I can say about this month: in two out of three pillars I showed up, in one I didn't at all.

What still keeps me going somewhat: I've stopped pretending that progress is linear. The average of 12,490 steps — that's a good number. Reading 277 pages has shown me that I can slow down and focus when I want to. And the seven days with a nutrition score above 8.0 remind me of what's possible when I really commit to it.

For July, I'm planning to make fewer grand promises — and instead take one concrete, small step when it comes to smoking. Not going smoke-free right away. But one day. Or one attempt with nicotine replacement. Some kind of a start. Because as long as I don't even try, this pillar stays at zero. And zero is the number I want to change in July.