How can I stop looking conscious

Never Smoke Cigarettes Again: The Ultimate No-Smoking Guide

Stop smoking. A resolution not just for health and fitness.

Non smokers kiss better.

I was told.

Hey, who likes to lick an ashtray?

This article is for everyone who is tired of it.

Not in the mood to let your fitness, free time and freedom be further restricted by the glowing stick. And want to give away more good kisses.

Here is an episode in my life that I like to hide.

I almost played Russian roulette with a cigarette.

I never smoked. Actually. Until I started with the federal government.

I still remember that Monday morning towards the end of the 1990s as if it were yesterday.

The unit is called “general military running training”. I know I have to get better in order to meet the athletic demands of a candidate officer.

At the same time, I feel myself breathless.

I have no idea how many cigarettes I smoked over the weekend. Too many, says my lungs. Yet again. Because the game has been repeating itself for a few weeks now.

"It's over now!",I think. "From today you are a non-smoker."

I'm glad I quit smoking so early. I have been a non-smoker for almost two decades now. Time for lots of good kisses.

And you, until just a moment ago smoked? If you also want to quit smoking, welcome on board. This article for you.

If you really want to, you are a non-smoker. From now on.

Because if you read this without smoking, strictly speaking you are already a non-smoker. And one step closer to your goal.

The author of this article is Janine Hößler. Janine is a nutritionist (MSc), a passionate athlete and a recognized expert in the field of smoking cessation.

Together with a team of medical specialists and psychologists, she has launched an online program called “”. Its aim is to support those who are fed up with blue haze and want to quit smoking as easily as possible.

With that I hand over to Janine. Have fun while reading!

Enter Janine Hößler

I stand in front of the gym and wait for my friend. Behind me are two boys who wordlessly put their gym bags down.

Almost synchronously, they reach into their right jacket pockets. A moment later they are standing in the sun and smoking.

It wasn't even half an hour ago that they lifted weights inside, covered in sweat.

"How would it work if you smoked while training?" I think.

Why do people first do something for their fitness - only to undo their hard work shortly afterwards?

Even though I work with people who still smoke every day, I have never been a habitual smoker myself.

Isn't it fascinating how irrationally we humans act sometimes? I do believe that they both know how harmful cigarettes are.

And they probably know the creepy lung cancer photos on the cigarette packs as well as the ones with the dying smoker's legs, falling black teeth and slashed windpipes.

In fact, every child today knows how unhealthy smoking is.

And please get me right: I don't want to judge either of them.

Which person would deliberately decide to give up health for smoking?

Or for the compulsion to have a cigarette.

Most people I know would put it this way: "I kind of got into this".

The exciting question is:

Why are there athletic people who have not yet been able to quit smoking?

... even though you otherwise pay attention to your diet and a healthy lifestyle?

In this article I want to give you answers:

  • How do smoking and a healthy, sporty lifestyle fit together?
  • How does smoking affect your diet, muscles and endurance?
  • Can you smoke cigarettes - and look good naked?
  • Quitting Smoking: What Will Change for the Better (and the Negative)?
  • How to finally quit smoking - forever.

From Mark I know that there are many who stay tuned who have successfully quit smoking and are now non-smokers.

And from my work I know: Anyone can do it.

How does smoking fit into a sporty lifestyle?

What a stupid question, of course not at all.

While exercise and a healthy diet have many positive effects on your health, smoking does exactly the opposite.

Smoking makes people sick and leads them to live 10 years shorter on average.

So for every Helmut Schmidt there is a smoker who had to leave our beautiful planet far too early.

13.5% of deaths in Germany can be attributed to smoking alone. 1

Now you might be thinking - please don't bore me with any abstract numbers. So let's be specific.

More than 300 people die every single day as a result of smoking.

That corresponds to the number of passengers on an Airbus 330. A “crash” every day. 365 days a year. Year for year.

  • Every second smoker dies as a result of cigarette smoke.
  • Four out of five lung cancer deaths would be alive without smoking.
  • Heart attacks, strokes and other cardiovascular diseases account for 1/3 of all smoke-related deaths.

With over 5,000 chemical poisons that a smoker inhales with cigarette smoke every 30, 45 or 60 minutes, it is actually clear:

Smoking will not leave anyone behind without a trace.

Not even on the fit, sporty person who values ​​healthy nutrition.

And as healthy as regular training, exercise and a balanced diet is ...

A healthy fitness lifestyle cannot make up for the negative effects of smoking.

The toxins in cigarette smoke can even sneakily block the - in and of themselves - positive effects of exercise and a balanced diet.

For example, smoking inhibits the body's absorption of vital nutrients.

Let's take a look at the lesser-known effects smoking has on your body.

What happens in the body when you smoke?

I have outlined the general health consequences. I want to leave it at that.

Instead, I'd like to highlight some of the little-known effects of smoking on the body.

These are mechanisms that, among other things, undermine the body's supply of vital nutrients and can destroy your progress in training.

Consequences of Smoking # 1: Smokers run the risk of micronutrient deficiencies

Very few smokers are aware of this effect.

Cigarettes and cigarette smoke contain tons of free radicals.

With a single cigarette withdrawal, over 1,000,000,000,000,000 free radicals enter the body. 2

Free radicals can damage your cells. More precisely, the cell membrane and the cell nucleus.

Diseases such as vascular calcification (arteriosclerosis), heart attacks, strokes or cancer can also be traced back to this cell damage.

Free radicals also age the skin faster.

Antioxidants form a protective shield against free radicals. They intercept them and protect the cells from damage.

Micronutrients such as vitamins C, E and beta-carotene are such free radical scavengers - or they work in antioxidant systems. The same applies to minerals and trace elements such as zinc, selenium and copper.

This increases the need:

Smokers need more antioxidant micronutrients than non-smokers.

Let's take vitamin C as an example:

  • Non-smokers are better supplied with vitamin C. Studies have found that smokers have 20-40% less vitamin C in their blood than non-smokers
  • Smokers need more vitamin C. Vitamin C consumption is around 40% higher in smokers than in non-smokers due to the large number of free radicals and inflammatory reactions.
  • Nicotine inhibits the absorption of vitamin C in the intestine. And by about 10%. To compensate for this effect, a smoker should consume more vitamin C with their food than a non-smoker
  • Smokers eat fewer foods with vitamin C than non-smokers. Although smokers eat more vitamin C. shouldAccording to studies, that's exactly what it isNot the case. Smokers take up to 40% Less Vitamin C to be a non-smoker. 2

Because vitamin C alone has numerous other important functions in addition to its antioxidant function. Among other things, it supports the development of connective tissue, bones, teeth, the healing of wounds and injuries and the function of a strong immune system.

The relationships shown using the example of vitamin C also apply in a comparable way to the other micronutrients.

Smokers suffer from a vitamin deficiency earlier than non-smokers.

With corresponding consequences.


Anyone who smokes can quickly trip up their metabolism due to a micronutrient deficiency.

Especially when the increased nutritional requirements are not met. Or cannot be covered.

This affects all of the body's functions.

Consequence # 2: Non-smokers have more stamina

The fact that smokers run out of breath faster than non-smokers is probably nothing new to you.

In fact, the poor endurance of smokers has long been known and has been proven by many studies.45

The exciting question is:

Why does smoking damage stamina - and how big is the effect?

Anyone who smokes slows down their cardiovascular system in several ways:

  1. The lung function deteriorates.
  2. The heart has to beat more often to get the horsepower on the road.
  3. Coughing and congested airways affect performance.
  4. The oxygen transport capacity of the blood decreases.

Why is that? Let's go through the connections briefly step by step.

A smoker inhales copious amounts of carbon monoxide (CO) with every cigarette.

The lungs absorb the gas and pass it on to the blood. Now it's getting tricky.

The red blood cells contain the "blood pigment" hemoglobin, which has the task of transporting vital oxygen in the body.

You can imagine the hemoglobin like a taxi: There are only a limited number of seats.

When oxygen and carbon monoxide vie for seats, it's an unequal battle. Because CO is 200 times stronger than oxygen.

Carbon monoxide blocks the transport of oxygen in the blood.

Now you know why a smoker's blood can carry much less oxygen than that of a non-smoker.

The body tries to fight it off by producing more red blood cells. But he cannot remove the bottleneck in this way.

A smoker's body - including organs and muscles - suffers from a lack of oxygen.

In order to supply the body with enough vital oxygen, the heart has to pump faster.

A smoker therefore needs more heartbeats for the same performance. The result:

Smokers run out of breath earlier.

Unfortunately, that's not all.

Nicotine constricts blood vessels and creates additional needle eyes.

In principle, it is as if you wanted to water a bed with a squeezed garden hose. In relation to the bloodstream, this means:

  1. The blood pressure rises.
  2. The pulse also increases.

Because the heart has to pump even more to work against the constriction and to supply the body.

The cardiovascular system of a smoker is permanently stressed, even at rest.

With every cigarette smoked there are additional effects:

  • The already mentioned free radicals gradually damage the blood vessels.
  • Calcification of blood vessels and arteries (arteriosclerosis). This decreases the blood flow.

As a result, not only oxygen but all nutrients get worse and worse to the places in the body where they are needed.

Not to mention the thousands of toxins that smokers draw into their lungs:

  • The lungs cripple with every puff on the cigarette. This reduces stamina.
  • Smoker's cough and increased mucus production make breathing difficult during exercise (and when kissing).

A study from 2012 comes to the conclusion that smokers have about 15 percent less stamina compared to non-smokers. 6

Episode # 3: Smoking makes you weak and thin

Every cigarette smoked is a step towards the smoker's lungs and cough. Specialists call this diseasechronic obstructive pulmonary disease, short CPOD.

Unfortunately, COPD is not completely reversible.

That is, for those who have once reached this stage, there is no turning back. 7

I would like to spare you a description of the later stages of the disease, because they are associated with extreme suffering. The fact is:

COPD leads to muscle weakness and ultimately muscle breakdown.

More recent studies now also indicate that cigarette smoke restricts muscle function BEFORE a pathological change in the lungs can be detected

Smokers are weaker.

One could now assume that smokers do less exercise than non-smokers. That the study results were due to this - and not to smoking.

That is not true, however.

Studies show that smokers - regardless of physical activity - have less muscle mass and muscle strength.

Smokers have fewer muscles.

This means that cigarette smoke per se can cause a deterioration in muscle function.

The oxidative stress caused by the high number of free radicals may also be responsible for this.

Why does smoking stop building muscle?

Cigarette smoke contains so-called pro-inflammatory cytokines. These are messenger substances that cause inflammation in the body.

Smoking causes inflammation in the body.

These substances slow down muscle growth in two ways:

  • They accelerate muscle breakdown. This is done by ramping up muscle breakdown regulators (muscle proteolysis regulators).
  • They hinder protein synthesis, i.e. muscle building and the repair of damaged muscle tissue. Smoking seems to interfere with muscle building (anabolic) signaling pathways in the body.

All in all, this leads to a loss of muscle mass.

Muscle building ↓ + muscle loss ↑ = muscle mass ↓

Smokers who want to build muscle struggle so go windmill wheels.

In addition, what I already mentioned above: Endurance deteriorates and the muscles get less oxygen.

Smokers cannot train as intensely as non-smokers.

Setting new training stimuli and increasing the intensity is a basic requirement for getting stronger and making progress in training.

Your muscles don't “grow” during training, but rather in the regeneration phase in between.

But if the body is not optimally supplied with oxygen and nutrients, the training effect also decreases.

Why do smokers tire faster?

The muscles of a smoker droop faster. One speaks here of a "lower resistance to fatigue", that is to say a lower resistance to fatigue.

There can be different reasons. Here are three common theses:

  1. The composition of the muscle fiber types changes. Smoking could lead to a decrease in the proportion of "enduring" type 1 muscle fibers.
  2. The muscles suffer from "shortness of breath". Let's remember: The carbon monoxide in cigarette smoke and the damage to the blood vessels mean that the muscles and their mitochondria - the power plants of the cells - do not get enough oxygen. Carbon monoxide not only blocks transport capacity in the hemoglobin of the blood, but also in the oxygen transport protein of the muscle, the myoglobin.
  3. The cell power plants do less. In order for a muscle cell to live and function, it needs energy. The mitochondria are the largest energy suppliers of a cell. Apparently, the mitochondria of a smoker can only provide this energy to a limited extent. Components of cigarette smoke may interact with the respiratory chain - the aerobic metabolic pathway for energy production.

Finally, I would like to add one more point: Smoking also damages the immune system.

Smokers are sick more often than non-smokers.

Anyone lying flat with a fever or a cold cannot exercise.

Frequent training breaks due to illness can destroy the hard-earned fitness in no time at all.

I speak from my own experience: After two weeks of training break due to illness, it feels like I have to start again from scratch.

7 ways smoking changes your skin

So far it has been more about the effect of smoking on internal organs, health and fitness.

Unfortunately, for smokers who want to look good naked, things get even thicker:

Smoking makes your skin ugly.

A smoker's skin ages faster, becomes wrinkled and pale gray.

It would be nice if there were just an extra wrinkle or two by the age of 70.

However, scientific research shows how dramatic the effect really is. The complexion of a smoker typically looks 10 years older than that of a non-smoker

Anyone who smokes can look like a 40-year-old at the age of 30.

If there is also plenty of sun, the skin becomes wrinkled even faster.

Why is that? Here, too, several factors come together:

  1. Worse blood circulation: Smoking narrows the blood vessels. As a result, the skin is also poorly supplied. The pale, slightly greyish complexion of smokers is due to this effect.
  2. Flaccid connective tissue: Smoking inhibits the formation of new collagen fibers and promotes their breakdown. Collagen makes your skin elastic and is responsible for how tight (or how saggy and wrinkled) your skin is.
  3. More cell damage: Those who smoke bombard their skin cells with free radicals so much that even a body that is otherwise perfectly supplied with micronutrients can usually not completely neutralize them.
  4. Dry skin: Because a smoker's skin has less moisture to retain, it dries out faster.
  5. Skin diseases: Smoking weakens the skin's immune system and delays wound healing. As a result, smokers are more likely to develop unsightly skin diseases such as acne, psoriasis or atopic dermatitis.
  6. Yellow fingernails, bad teeth: Those who smoke long enough store nicotine and other components of cigarette smoke. This is how the notorious yellow smoker's fingers, nails and grayish discolored teeth are created. The smoke also promotes inflammation of the gums and gums.
  7. Brittle hair: Hair and fingernails that are poorly supplied with nutrients break faster. Therefore, smokers often have more brittle hair and nails than non-smokers.

And the fact that bad breath and the smell of cold smoke on clothing aren't exactly sexy is probably no surprise to most of us, either.

So enough negatives about smoking. Because there are also positive things.

What changes if you stop smoking?

Yes, there is good news too:

Anyone who can quit smoking reverses a lot.

So you can only win.

Quitting smoking is ALWAYS worthwhile.

No matter how old you are. No matter how many cigarettes you have on your conscience.

Quitting smoking: the first 12 months

The second you have smoked your last cigarette, your body begins to change:

  • After 10 minutes pulse and blood pressure normalize. Hands and feet are back to normal.
  • After 8 hours the oxygen and carbon monoxide levels in the blood normalize.
  • After 24 hours the risk of a heart attack begins to decrease.
  • After 1-2 days you start to smell and taste better.
  • After 1-9 weeks You cough less often, the sinuses become free, you have "more breath" again and your immune system is noticeably gaining strength again.
  • After 2-12 weeks Your circulation stabilizes and the lungs become more efficient.
  • After 1 year the risk of a heart attack has fallen by half.

Come in addition:

You will feel fitter after a short time.

After just 8 hours, muscles and body can be adequately supplied with oxygen again.

After a few weeks, your lung function will also improve. Your lungs cleanses and regenerates little by little, works better and better and you have a longer breath.

The blood vessels also let more blood through again, which contributes to a better supply of oxygen and nutrients to the entire body.

Most likely, even the damaging effects on the muscles of quitting smoking are reversible.

You will also be rewarded with firmer connective tissue, nicer teeth, smoother skin and healthier nails.

In addition to a longer life with better health, better performance and better looks, you not only save a lot of money, but also an enormous amount of time.

This is often said so succinctly.

Here is an example:

  • Smoking a cigarette takes a good 2 minutes.
  • A heavy smoker grabs a cigarette every 30 minutes on average.
  • If we assume 8 hours of sleep, we come to 16 hours a day of smoking.
  • So this person would spend more than an hour a day smoking alone.

Of course there are people who smoke less. Others smoke more. I am concerned with the order of magnitude:

A typical smoker spends an hour a day smoking.

What would you do if someone gave you an hour give would? Every day?

Maybe you would finally have enough time to train. Or for cooking. Or to sleep. Or to do the things that are really important to you in life.

Quitting smoking means freedom.

The freedom to do whatever, when and where you want.

You stop letting the cigarette dictate your daily routine.

The freedom to stop smoking is worth so much more than the money saved.

Quitting Smoking: Here's How You Can Do It!

The facts are clear. Everything should speak in favor of quitting smoking, right?

Yes, yes, I know. Always this "actually".

Even if the matter is as clear as dumpling broth and your mind tells you "Stop it!", There is a fat BUT.

It's your inner weaker self.

The inner voice that convinced you ...

  • ... You would "like" to smoke.
  • ... find no other way to combat stress.
  • ... she would help you in difficult situations.
  • ... the cigarette would improve concentration or overcome boredom.
  • ... it would help you relax or digest after eating.

Most people who otherwise lead a sporty and healthy life and have needed something to finally give up the cigarette have asked themselves the question sooner or later:

"Why didn't I stop much earlier?"

There are two simple reasons for this:

  1. They were addicted to nicotine.
  2. You smoked out of habit.

With that I come back to what I said at the beginning:

You probably NEVER made a conscious decision to smoke.

And for the devastating consequences this entails for your health, fitness and your appearance.

Now comes the critical point:

In order to quit smoking, you have to make a CONSCIOUS decision.

I recently stumbled upon the following saying, which I would like to give you at this point:

"Sometimes we hesitate as long as if we still had a second life in our suitcase."

And with that - sorry for putting it so harshly - we're kidding ourselves.

I think every smoker does that. Makes things look nice. Because the truth would be unbearable.

Here are a few classic excuses:

  • "As soon as I'm less stressed, I can stop smoking."
  • "When I'm 30 (or 40, 50, ...), it's over."
  • "If I get pregnant, I'll quit smoking."
  • "If XYZ, I'll stop."

The truth is:

If you want to quit smoking, you have to stop putting it off first.

There is NEVER the perfect time. But there is always the right time:


Quitting smoking has a lot to do with exercise and diet in these respects:

First you need a clear goal. And then a plan that will lead you there.

Perhaps you have heard the keyword SMART in this context.

People who achieve their goals sit downsmart goals. In other words, goals that are specific, measurable, accepted, realistic and can be scheduled.

Why you should plan to quit smoking

Suppose you wanted to run your first marathon next year.

You decided. The date is set. You are signed in.

How would you proceed:

  1. Do nothing. You let the weeks and months pass idly, you go to the start unprepared and without suitable footwear, you soon run on your gums, only to have to give up disappointed and frustrated at some point.
  2. You make a plan and get started. For example, by first dealing in detail with the topic of marathon training and getting the necessary equipment. Then you take care of a suitable training plan. And then it starts: You train purposefully until the big day comes. Of course, everything never goes 100% according to plan, but you know that you are prepared for the start. And then you finish the thing!

Stupid question, I know. Who would do the 42 kilometers completely unprepared, torment themselves senselessly, only to fail?

Nevertheless, many plunge into cigarette withdrawal completely unprepared.

Good preparation is also essential here.

Out of 100 smokers who quit smoking unprepared, only 3 to 5 make it.

If you try to finish a marathon without the right shoes and clothes and without training, you probably have a similar chance of success.

You need good preparation, the right equipment and a strategy that you can stick to.

This increases your chances of success dramatically.

At this point, non-smoking programs can be of tremendous help.

They show you the way and give you the necessary tools so that you not only become a non-smoker, but also stay.

Some people believe that getting help to quit is a sign of weak will or incapacity.

The opposite is the case.

Only those who are really serious get support.

Of course, that takes courage. But the reward is higher chances of success.

Those looking for experienced mentors will achieve their goals more safely and quickly.

Some people prefer support in the form of books, audio or video courses or individually with a coach or trainer.

This applies to training as well as to quitting smoking.

6 things to do before you smoke your last cigarette

Let's take action. What does the path to a smoke-free life look like?

In the following section I would like to give you four essential steps that you should take before you dare to quit smoking:

  1. You choose.
  2. Because you understand the addiction, you break away from it.
  3. You know your smoke triggers.
  4. You protect yourself from relapses.
  5. You use the M.A.R.K. Formula to stay slim.

Let's go through them one by one.

Step 1: You make a decision

The very first step on the way to becoming a non-smoker is the conscious decision to quit smoking.

"From now on I am a non-smoker."

You can make this decision even if you haven't smoked your last cigarette yet.

After all, you want to get used to your new identity: You are a non-smoker.

Nobody can do this for you, not even the best smoking cessation program.

The decision is yours. And only you.

As an aid, you can make yourself aware of why you have smoked once. What were the advantages of smoking for you and what are the disadvantages? What are the advantages and disadvantages of quitting smoking?

Exercise: Quitting Smoking - Pros & Cons

The best way to answer the following questions is to write them down on a piece of paper:


  • What advantages / positive aspects did smoking have for you? How did it help you?
  • What bothers you about smoking yourself? What negative aspects / risks do you accept from smoking?

Stop smoking

  • What has prevented you from quitting so far? What were you afraid of?
  • What are the positive aspects / what are the advantages of being a non-smoker?

You are welcome to dramatize: What would the worst-case scenario would have been if you had continued to smoke? And in the worst case, what would happen if you just left the next one and the next one stuck?

Weigh both sides against each other: What are your top 3 reasons to quit smoking?

This exercise is most effective when you really do it with a pen and paper.

This not only helps you to make your "why" clear and internalize it. So you can always pick it up and take a look at it later, if things get tricky.

Then it always reminds you, when it comes down to it, why you are actually doing the whole thing.

Step 2: you understand the addiction (and how to get rid of it)

Even if you may not like to admit it to yourself: Smoking is an addiction.

So far you've been addicted.

The dependence takes place on a physical (physical) and psychological level.

Physique: The Secret of Physical Addiction

The physical dependence arises from the effects of nicotine in the brain.

There it binds to certain receptors (they are called "nicotinic acetylcholine receptors", but you don't have to remember that), which among other things leads to the release of dopamine - our happiness hormone.

Nicotine triggers feelings of happiness.

Anyone who has experienced this once wants more of it - and takes up the cigarette again.

This is the first step towards addiction.

The brain usually gets used to the regular nicotine feed very quickly. The result: the receptors become less sensitive. This is how a vicious circle begins:

The brain needs more and more nicotine to trigger this feeling of wellbeing.

So more and / or stronger cigarettes. At the same time as the tolerance of the receptors, the "team" is also being upgraded:

The brain makes new dopamine receptors.

If the nicotine intake remains the same, some “gamblers” always go away empty-handed.

The result is irritability, inner restlessness, emptiness and listlessness.

These are the withdrawal symptoms that keep every smoker reaching for a cigarette. Only if the nicotine level is maintained can all players be kept happy and calm in the head restored.

When you understand this principle of the chain reaction, it is very easy to stop:

You just give up the next cigarette.

Often times, the THOUGHTS of bad withdrawal symptoms alone keep smokers from quitting.

The good news is:

The physical withdrawal symptoms are usually minor. And they are over quickly.

After one to two weeks of abstinence at the latest, everyone is over the hill.

Nobody has to fear severe physical withdrawal, as would be the case with alcoholics or drug addicts.

Those who actually struggle more with withdrawal symptoms always have the option of getting medical support for a limited period of time until the symptoms subside.

In that case, however, you should definitely seek personal advice from a doctor or pharmacist.

Psyche: The power of habit

The second and trickier part of nicotine addiction is the psychological component.

Nicotine stimulates areas of the brain that are responsible for learning and memory formation.

Amongst other things. This creates mental dependence.

The brain links smoking and its positive effects.

  • Smoking → elimination of withdrawal symptoms
  • Smoking → dopamine → well-being

Here are a few typical everyday if-then relationships:

  • Stress → Smoking → Dopamine → Wellbeing
  • Sadness → Smoking → Dopamine → Wellbeing
  • Drink coffee → smoke
  • Waiting for the train → smoking
  • Not knowing what to do with your hands → smoking
  • Etc.

Actually logical.

Anyone who has smoked 1,000 times while drinking coffee does not think about it the 1,001th time.

Smoking on autopilot. Both events are firmly linked.

To give up cigarettes in the long term means:

You decouple all situations in which you previously smoked - and establish NEW connections.

This is the only way you can become permanently smoke-free.

So the next step is clear. You want to become aware of the triggers in which you previously lit a cigarette.

Step 3: recognize your smoke triggers and find alternatives

The most important part of quitting smoking is actually changing your habit.

The nice thing about such learning processes, however, is that it works in both directions.

You can learn to drink the coffee smoke-free without missing anything.

Or to wait for the train without wanting to light one.

It's like any sporting goal that you set yourself. Just as you don't start deadlifting at 100 pounds right away, you need a little training here too.

Practice creates masters.

Regular training pays off: you change your habits and you will soon replace the old automatism with a new behavior.

Especially at the beginning you want to be particularly careful in the situations in which you would have smoked before.

Alternatives and distraction possibilities help enormously here. Instead of smoking while drinking coffee in the morning, you can e.g.Read the newspaper, keep your hands busy with an anti-stress ball or play a short game of Monument Valley (Tetris works too, of course) on your mobile phone.

Sometimes it helps to bypass the trigger first.

If you usually drink coffee, you might switch to tea initially. Or, if you normally indulged your cup in the kitchen, enjoy it in the living room from now on.

This is one of the most important factors for your success:

Look for alternatives and distraction options that feel good to you and that you can easily implement.

The easiest way to make the transition is to think carefully beforehand HOW you will break the power of your previous habits in the future.

Here are a few ideas to get your creativity started. Maybe there is even something for you:

  • You go to the window and take a deep breath.
  • You drink a glass of unsweetened tea or water.
  • You smell a smoker's can (vessel with old cigarette butts).
  • You're chewing on a toothpick or a piece of ginger.
  • You are doing a breathing exercise.
  • You walk around the block (and collect steps).
  • You read a book or a newspaper.
  • You solve a crossword puzzle, play Sudoku or a mobile game.
  • You chew a piece of chewing gum or suck a candy (sugar-free, of course).
  • You brush your teeth or gargle with a mouthwash solution.

As soon as you watch yourself carefully over the next few days, you will already know exactly where your triggers are. And you certainly have ideas for most situations, which alternative behaviors offer themselves to the fluff.

It's best to write them all down and visualize your new behavior regularly. That alone helps you to program your subconscious with it now.

Step 4: Always have a plan B in your pocket

As a kid, I loved Tom Sawyer and Huckleberry Finn. Mark Twain, the author of the books, is said to have said:

“There is nothing easier than quitting smoking. I've done it 137 times. "

Of course, that's exactly what you don't want it to happen.

Some of us have tried quitting smoking a few times. So far, maybe in vain.

Therefore, you should prepare yourself against relapses now.

Think about what your "dangerous situations" are - and how you can master them successfully.

Maybe it's the men’s evening in the pub or your friend’s birthday party?

It often makes sense to avoid critical situations initially.

If you bring your family and friends on board, it is often easier.

Instead of going to a bar with your friends and having five beers (or prosecco), you could organize a trip to the cinema. Or you resolve to drink no or less alcohol.

Because the main reasons for relapses are alcohol in connection with parties or stressful situations.

The reasons are obvious:

  • Many smokers associate alcohol and parties with smoking.
  • In addition, alcohol disinhibits and lowers control.

After all, a good opportunity to kill two birds with one stone: Excessive alcohol consumption probably does not fit your training program anyway.

What if, for example, there is a birthday party at which many people smoke? Then you think carefully in advance what you are going to do.

What distractions and alternatives can you use on the birthday?

Step 5: Use the M.A.R.K.-Formula for weight control

Some people gain weight when they stop smoking. There is a simple reason for this:

A smoker consumes about 200 more calories a day.

The good news is:

It's not that much.

The MARK formula helps you to compensate for the 200 calories in a healthy way - AND to get fitter at the same time:

  • Mental training: Most of the smoking cessation takes place in the head. In principle, you can use all of the mental tricks that Mark gives you in Looking Good Naked here one-on-one.
  • Balanced nutrition: With the concept described here, you can easily save some of the excess calories without having to eat less or even starve.
  • Correct strength and Cardio training increase your calorie consumption. Crunchy strength training every 2-3 days or a 10,000 step challenge are great ways to do something for your figure AND keep your metabolism going.

On the other hand, sport is a great way of distraction.

During the time you are doing your workout in the gym or jogging through the forest, you will definitely not smoke.

At work or at home you can do 5-10 pushups or squats with a smoke pulse. After that, the desire is usually over.

In addition, exercise leads to the release of the happiness hormone dopamine, which can alleviate withdrawal symptoms and make you more balanced.

Do you like to cook? Then preparing healthy, balanced treats (no calorie bombs, of course) can be a welcome distraction.

The 10-day course for those who stay tuned: How to become a non-smoker hero is a professionally supported online program for everyone who quit smoking and doesn't want to leave anything to chance.

Who is behind

We are an interdisciplinary team of four tobacco cessation specialists: a pulmonologist, a sports scientist, a computer scientist and I, Janine, as a nutritionist. Our task:

We bring the smoking cessation to your home.

We accompany you when and from where you want. is a serious, medically sound online non-smoking program that you in 10 days makes a non-smoker hero.

It is certified by the health insurances: the costs are subsidized or completely covered.

Our program is accompanied by an experienced drug addict and tobacco user, Dr. Alexander Rupp. He used to be a smoker himself and knows how to achieve a smoke-free life.

Dr. Rupp helps you both personally and professionally on your way.

With daily coaching videos and exercises, we don't just prepare you for your "day X". We will also accompany you afterwards to make the exit as easy as possible for you.

If you stay tuned, you will receive an exclusive 5 euro discount when registering:

Enter the code "MF-17" when registering and save 5 euros.

If you have any questions about the Non-Smoking Hero Program, please feel free to ask me in the comments.


Smoking not only leads to the well-known secondary diseases such as heart attacks, strokes and cancer. It also has an effect on your fitness that should not be underestimated. Smokers not only slow down their stamina, but also their muscular development.

The skin ages in fast motion and even the supply of vital nutrients is restricted by smoking.

Looking good naked and smoking go together like fire and ice. Therefore, you can only gain by stopping smoking. What are you waiting for?

There is no such thing as quitting smokingperfect Time.
But there is oneright Time: NOW.

It's like training or a change in diet: planning and preparation is the be-all and end-all.

This includes that you:

  • know WHY you want to quit smoking.
  • understand what nicotine addiction really is (and why you shouldn't be afraid of withdrawal).
  • Know the power of your old habits and plan and test new behaviors.

Alternatives and distraction options will help you survive typical smoking situations without a cigarette in the future.

The best thing to do is to get support on board. Friends and family can be powerful allies in everyday life.

Professional support, for example through an online non-smoking program, will help you to avoid the greatest risks in advance and to cope with the change more easily.

About the guest author

Janine Hößler is a nutritionist (MSc) with body and soul. She does a lot of sport of all kinds herself and loves healthy cooking.

Your mission is to accompany, motivate and support people on their way to a healthy lifestyle.

Health is our greatest asset. Together with a team of pulmonologists and tobacco cessators, sports and nutritionists, she wants to enable as many smokers as possible to live a smoke-free life with the online non-smoking program is recognized by the health insurances, the costs are subsidized or completely covered.

Question: If you are already a non-smoker: What was particularly helpful for you? What advice would you give to a good friend who is trying to quit smoking?

And if you still want to quit smoking: What would have to happen in order for you to take the step successfully. What advice would your non-smoker self be for you today in 12 months? Write a comment.

Image sources in the article "Quitting Smoking": © Jacob Lund, Elina Leonova, Ljupco Smokovski.

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  5. CM Bernandes, TJW, W. Van Mechelen, J. Snel and H. Kemper, "A longitudinal study on smoking in relation to fitness and heart rate response," Medicine & Science in Sports & Exercise, pp. 793-800, 2003. [↩]
  6. N. K. Schneider, K. Deibert, H. Prof. Dr. Löllgen, R. Prof. Dr. Loddenkemper and M. Dr. Pötschke-Langer, sport and smoking - a contradiction! Heidelberg: German Cancer Research Center, 2012. [↩]
  7. COPD-Germany e.V .: definition., access: May 11, 2017 [↩]
  8. Degens, Gayan-Ramirez, van Hees: Smoking-induced Skeletal Muscle Dysfunction. American Journal of Respiratory and Critical Care Medicine, Vol. 191, No. 6, pp. 620-625, 2015 [↩]
  9. M. Dr. Pötschke-Langer, A. Prof. Dr. Blum and K. Dr. Schaller, smoking and skin damage, Heidelberg: German Cancer Research Center, 2008. [↩]
  10. M. Dr. Pötschke-Langer, S. Kahnert, K. Dr. Schaller, V. Dr. Viarisio, C. Heidt, S. Schunk, U. Dr. Mons and K. Fode, German Tobacco Atlas 2015, Heidelberg: German Cancer Research Center, Pabst Science Publishers, p.32, 2015. [↩]

Category: General, MotivationTags: stay tuned, stay tuned, success, fitness, guest post, health, habits, skin, medicine, micronutrients, mindset, muscle growth, naked good looks, regeneration, bastard, sex, metabolism, training, invisible scripts, goals