When your systems work, your life flows. Here’s how I’ve made healthy routines so automatic, they carry me into every day with energy, clarity, and joy—without needing to push.
Some mornings you feel amazing.
Others? You have to pause… and realize you already do.
That was today.
It caught me off guard, in the best way. I sat down, started my usual rhythm—and then it hit me: feeling good is becoming my new normal.
Not fake-good. Not caffeine-and-willpower good.
I’m talking about that deep, steady “I’ve got this” kind of good.
It’s quiet. But powerful.
And I know where it comes from: systems.
⚙️ Good Systems Make Great Mornings
Let’s not overcomplicate it. One small shift changed everything:
🛠️ I put my tools in the same spot. Every time.
My calculator? Same drawer. Same reach. Same click.
Water bottle? Ready on the bench.
Tracking sheet? Already open.
The result? My body starts moving before my mind has time to wander.
It’s muscle memory with meaning.
💡 And when I start strong?
The whole day flows.
I block out my first hour with intention—same tasks, same energy, same clarity—so that whatever comes next has a sturdy base to stand on.
⚖️ Daily Progress:
Here’s how I’m doing today.
🔥Weight Loss
| 📅 Date | ⚖️ Weight – lbs | ⚖️ Weight – kg | 🥅 Goal Status |
|---|---|---|---|
| Weight Goal | 176.4 | 80.0 | Future Day |
| 8 May 2025 | 207.2 | 94.0 | Worst Day |
| 10 May 2025 | 203.5 | 92.3 | Day 1 |
| 10 June 2025 | 192.5 | 87.3 | Month 1 |
| 13 June 2025 | 190.3 | 86.3 | Week 5 |
| 20 June 2025 | 191.8 | 87.0 | Week 6 |
| 27 June 2025 | 194 | 88.0 | Week 7 |
| 4 July 2025 | 194.9 | 88.4 | Week 8 |
| 5 July 2025 | 193.6 | 87.8 | A nice drop |
| 6 July 2025 | 190.3 | 86.3 | A BIG drop |
| 7 July 2025 | 189.2 | 85.8 | 2nd BIG drop |
| 8 July 2025 | 189.2 | 85.8 | Plateau |
| 9 July 2025 | 192.2 | 87.2 | Up on the break |
| 10 July 2025 | 190.7 | 86.5 | Nice drop |
| 11 July 2025 | 189.4 | 85.9 | Today |
✅ Today’s Change: -1.3 lb (0.6 kg)
📉 Total Loss (in 63 days): -17.8 lbs (-8.1 kg)
📊 Average Loss Per Day: -0.28 lbs (-0.13 kg)
⭐ Tonight is a NoMAD (No Meals A Day) fasting day,
and I’m predicting another drop tomorrow. Let’s go!
❤️Blood Pressure (BP)
| 📅 Date | 📉 Best of 3 | 📈 Worst of 3 | 📊 Average |
| BP Goal | 120/80 | ||
| Worst days | 134/86 | 161/88 | 147.5/87 |
| 10 May 25 – Day 1 | 151/86 | 168/88 | 159.5/87 |
| 10 June 25 – Mth 1 | 133/83 | 150/94 | 141.5/88.5 |
| 13 Jun 25 – Wk 5 | 133/83 | 143/81 | 138/82 |
| 20 Jun 25 – Wk 6 | 132/90 | 138/87 | 135/88.5 |
| 27 Jun 25 – Wk 7 | 140/90 | 155/91 | 147.5/90.5 |
| 4 Jul 25 – Wk 8 | 114/72 | 117/74 | 115.5/73 |
| 5 Jul 25 – Day 57 | 144/83 | 155/92 | 149.5/87.5 |
| 6 Jul 25 – Day 58 | 133/87 | 148/89 | 140.5/88 |
| 7 Jul 25 – Day 59 | 143/86 | 152/89 | 148.5/87.5 |
| 8 Jul 25 – Day 60 | 134/75 | 157/89 | 143.5/82 |
| 9 Jul 25 – Day 61 | 108/72 | 117/65 | 112.5/68.5 |
| 10 Jul 25 – Day 62 | 134/84 | 145/90 | 139.5/87 |
| 11 Jul 25 – Day 63 | 130/50 | 151/97 | 140.5/72 |
💪 Today’s Systolic Change (1st number): +1
💪 Today’s Diastolic Change (2nd number): -15
🎯 Still under the 140/90 line—which means no meds today.
That’s always worth celebrating.
🍬Blood Glucose
| 📅 Date | 🍬 Glucose (mmol/L) |
| Blood Glucose Goal | 4.2 |
| 23 Apr 2025 – Worst day | 7.4 |
| 10 May 2025 – Day 1 | 6.4 |
| 10 June 25 – Month 1 | 4.6 |
| 13 June 2025 – Week 5 | 3.9 |
| 20 June 2025 – Week 6 | 4.6 |
| 27 June 2025 – Week 7 | 4.7 |
| 4 July 2025 – Week 8 | 5.7 |
| 5 July 2025 – Day 57 | 5.1 |
| 6 July 2025 – Day 58 | 5.9 |
| 7 July 2025 – Day 59 | 4.8 |
| 8 July 2025 – Day 60 | 4.4 |
| 9 July 2025 – Day 61 | 9.2 |
| 10 July 2025 – Day 62 | 5.4 |
| 11 July 2025 – Day 63 | 4.8 |
📊 Today’s Change: -0.6 mmol/L
🏆 Days in Normal Range (3.9–5.6 mmol/L): 38 out of 63
Exactly where it should be.
✨ Every number tells a story. Today’s says: you’re healing.
🔁 Routines Make It Real
You don’t need perfect discipline.
You need systems that start the day for you.
📌 A set spot for your tools.
📌 A locked-in morning flow.
📌 A plan that doesn’t need thinking—just doing.
🧠 “First we form habits, then they form us.”
That’s what I’m proving every day.
😊 See You Tomorrow, My Friend
Still showing up. Still learning. Still grateful.
Warmly,
Paul
