AI lifestyle analysis
Your two months, read
May 1 – Jun 30, 2026 · 60 days · 9 parameters · 248 meals
Here's your two months, Max
Dalia · your Action Guide · analysed 9 parameters & 248 meals
A strong, steady block, Max. Movement is your anchor and weight is trending down without any crash. The biggest unlocks now sit in three places — a second strength session, protein spread across the day, and your winter vitamin D and omega-3. Fix the evening-screen loop and your Mondays follow.
78
/100
Wellness score · Improving
Up 6 points vs your first fortnight. Strongest area: activity. Weakest: hydration.
Weight
−1.8 kg
Daily steps
+18 %
Sleep
+0.8 h
Active days
46 / 60
Plant diversity
21 / wk
Data confidence · High — 52 / 60 days logged
Working well
Activity+18% steps
Movement is your anchor habit
wk1wk8
You crossed 8 000 steps on 46 of 60 days, and weight tracks it almost one-to-one — every step-up fortnight shows a weight dip the week after.
TryLock the 8 000 floor with a fixed post-lunch 12-minute walk.
Weight−1.8 kg
Weight is trending down, steadily
No crash, no plateau — a clean 1.8 kg over two months. This is the pace that sticks for the long run.
TryHold the routine; re-check body composition at the 12-week mark.
Sleep+0.8 h
Evening magnesium is buying you sleep
Since magnesium-before-dinner began in week 5, average sleep moved from 6.4 h to 7.0 h and your HRV is climbing with it.
TryKeep magnesium at the same time — consistency matters more than dose.
Needs attention
Strength~1× / week
Strength is your missing lever
CardioStrengthMobility
Your weeks are cardio-heavy with strength only once. Two sessions protect muscle, metabolism and bone — the core of a longevity track.
TryAdd a second 20-min full-body session: squat, hinge, push, pull, carry.
Nutritiondinner-heavy
Protein is bunched at dinner
BreakfastLunchDinner
Breakfast and lunch run light, then dinner overshoots. Spreading protein across the day supports muscle and steadier energy.
TryAdd a clear protein source at breakfast and compare midday energy.
HydrationWed–Thu dip
Hydration slips midweek
MTWTFSS
Water falls below 4 cups on Wednesday and Thursday, and it tracks with your lower afternoon energy on exactly those days.
TryAnchor a glass to two midweek meetings you never miss.
Worth exploring
Micronutrients38% of target
Vitamin D runs low in winter
Low dietary vitamin D plus short Stockholm daylight is a classic winter gap. Worth a simple test before deciding on a supplement.
TryBook a GP vitamin-D test and get 15 min midday daylight when you can.
Micronutrients46% of target
Omega-3 intake is light
EPA + DHA46%
Plant ALA72%
Total omega-354%
EPA/DHA sit under half your target. Two portions of oily fish a week is the simplest, most reliable lift.
TryPlan salmon, mackerel or sardines twice this week.
Recovery3× / week
Evening screens precede headaches
2h screen6h screen
On days with 4.5 h+ evening screen-time you logged a next-morning headache 3 of 4 times. It clusters Sunday → Monday.
TrySet a 21:30 screen curfew on Sundays for two weeks and watch Mondays.
How your 60 days unfolded
Weeks 1–2
Baseline set
Weight 66.8 kg · sleep 6.4 h · 6 100 steps. Hydration and winter vitamin D flagged early.
Weeks 3–4
Movement picks up
Steps cross 7 000. First sign of the evening screen → headache pattern.
Weeks 5–6
Sleep turns a corner
Magnesium-before-dinner begins — sleep up to 7.0 h, HRV climbing.
Weeks 7–8
Trends compound
Weight −1.8 kg total, steps 8 900, coffee down to 2.6 cups. Score 78.
Score breakdown
Nutrient coverage
Fibre78%
Omega-346%
Vitamin D38%
Calcium84%
Magnesium92%
Iron104%
Vitals
Resting HR
58 bpm
HRV
64 ms
Coffee
2.6 cups/day
Hydration
1.4 L/day
Screen time
4.8 hrs
Active min
42 min/day
Energy balance
2 180
kcal/day
Carbs248 g
Protein112 g
Fat78 g
Key correlations
Sleep < 7 hCoffee +42%
Screen > 4.5 hHeadache 3×
Mg before dinnerSleep +28 min
Steps ↑Weight ↓
Your next 30 days
114 daysAdd as map
Protein at breakfast
Add a clear protein source every morning and compare midday energy.
230 daysAdd as map
Two strength sessions
20-min full-body — squat, hinge, push, pull, carry — twice a week.
514 daysAdd as map
Walk before learning
A 10–20 min walk before a session — track focus and completion.