Micro-Friction Design: Car, Desk, and Kitchen Setups That Drive Better Choices
We all have those quick moments throughout the day when we need something right away. You know, like when you’re … 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.
Sick-Week Adjustments: How to Protect Progress When You’re Under the Weather
Getting sick happens to everyone, and it can really throw a wrench in your workout plans. You might worry about … Read more
Travel-Week Health Plan: Maintain Momentum Through Flights, Hotels, and Conferences
Traveling for work can sometimes feel like a whirlwind, right? Between flights, hotel stays, and back-to-back meetings, it’s easy to … Read more
Implementation Calendar: Put Training, Meals, and Sleep Into a Repeatable Week
Trying to fit everything into your week can feel like a real juggling act. You’ve got training, meals, and sleep … Read more
The “Minimums List”: Health Behaviors to Hit on the Toughest Days
Life gets messy, right? Some days, just getting out of bed feels like a win. We all have those times … Read more
Cue, Routine, Reward—Updated: Modern Habit Loop Examples for Food and Movement
We all have habits, right? Those little things we do without even thinking. Sometimes they’re good, like grabbing your water … Read more
Habit Pairing With Joy: Attach Healthy Actions to Things You Already Love
We all have things we love doing, right? Like that first cup of coffee in the morning or unwinding with … Read more
Habit Recovery After Travel: Re-Entry Scripts, Grocery Fast-Track, and Sleep Repair
Getting back into the swing of things after a trip can be tough. You might be tired, craving familiar foods, … Read more
The “Focus First” Hour: Protect Mornings From Distraction to Change Health Behaviors
Mornings can feel like a battlefield, right? The phone buzzes, emails pile up before you’ve even had your coffee, and … Read more
Hunger-Fullness in Real Life: Boundary Ranges, Practice Drills, and Exceptions
We all know what it feels like to be hungry, right? That rumbling in your stomach, the sudden urge for … Read more