Forty-two, male, tracking daily for about nine months now. I keep opening stack threads hoping for something other than capsules, so here's the half of mine that doesn't come in a bottle: a 6:40 weigh-in before coffee, 30 grams of protein inside the first hour I'm awake, a 20-minute walk after dinner, and lights out by 10:30.
That's genuinely it. A salty dinner Tuesday pushed the scale up 1.8 lb overnight and I just logged it and moved on — the 7-day line is still dropping around 0.4 lb a week. Four months ago that same bounce would've had me squinting at nutrition labels at midnight.
The walk is the one I'd have dismissed as too small to count. It's also the one that never gets skipped.
What's your non-bottle habit that's quietly holding the trend line steady?