Restaurant Playbook: Portions, Drinks, and Dessert Decisions Made Ahead
The easiest way to eat out without derailing your goals is to make the three big decisions before you sit … Read more
Nutrition and Healthy Eating
Guidance on balanced diets, meal planning, and understanding the role of nutrition in achieving and maintaining a healthy weight.
Visual Portion Guides: Hand-Size Estimation You’ll Trust Anywhere
Your hand is a portion guide you always have with you: a palm for protein, a fist for vegetables, a … Read more
Craving vs Hunger Field Experiments: How to Test Your Assumptions This Week
Physical hunger usually builds slowly, shows up in your body (an empty or rumbling stomach, low energy, trouble focusing) and … Read more
The Plateau Protocol: Eight Diagnostics Before You Change Everything
Before you overhaul your eating or exercise plan because the scale has stalled, run through eight quick checks: tracking accuracy, … Read more
Default Choices Library: Pre-Decide Meals, Moves, Bedtimes, and Screens
A default choices library is a short, written list of decisions you make once, ahead of time, so you do … Read more
The Monthly Health Audit: Keep, Stop, Start—Plus a Printable Worksheet
A monthly health audit is a 30- to 45-minute look back at the past month of eating, movement, sleep and … Read more
The Weekly Health Review: Metrics, Questions, and Decisions to Keep Momentum
A weekly health review is a 15- to 20-minute check-in where you look at a few simple numbers, answer the … Read more
Picky-Eater Wins: Gradual Exposure Strategies That Adults Like Too
Picky eating usually improves with gradual, low-pressure exposure: offering a new food again and again in small amounts, next to … Read more
One-Meal, Many Preferences: Family Dinners Without Short-Order Cooking
You can stop cooking separate dinners for everyone by making one meal with a shared base and letting each person … Read more
Budget Cart Strategy: Build a Week of Balanced Meals for Less
Eating well on a budget comes down to a plan before you shop: set a spending limit, check what you … Read more