Eager to Begin?
The daily emails are enough. Each companion stands alone — read it, sit with it, move on with your day. You don’t need to do anything else.
But if you want to explore, there are currently 35 companions in the archive, and they’re all yours. Here’s how to find what speaks to you.
Identity
Becoming someone who eats well
These companions explore the shift from “trying to eat better” to simply being someone who does. Identity change is the deepest kind of change — when who you are aligns with how you eat, the struggle fades. You stop fighting yourself because there’s no fight. The question isn’t “can I resist this?” but “is this what I do?” Research consistently shows that identity-based behavior change outlasts willpower-based change. These companions help you try on new identities: the non-snacker, the person who listens to their body, the one who’s kind to themselves through the process.
The Non-Snacker — How does a person who simply doesn’t snack handle this moment? The identity reframe that changes everything: “I don’t” versus “I can’t.”
The Effortless Eater — What would someone with an effortlessly healthy relationship with food choose right now? Borrowing from the version of yourself who’s already figured this out.
The Kind One — What does kindness look like after a mistake? Self-compassion isn’t letting yourself off the hook — it’s responding in a way that supports getting back on track.
Environment
Design your space to make good choices easy
Your environment votes on your behavior hundreds of times a day. These companions help you audit what’s around you and redesign it so that eating well becomes the path of least resistance. The research is clear: proximity and visibility predict consumption better than intentions do. What’s on your counter gets eaten. What’s in the back of the drawer gets forgotten. You can fight your environment with willpower, or you can change your environment and save the willpower for things that actually require it. These companions walk you through your kitchen, your pantry, your fridge — not to judge, but to notice what your space is currently recommending.
The Pantry Test — What’s visible at eye level? Would you eat it impulsively if you were stressed? Your pantry has a default recommendation — is it the one you want?
Fridge Reality — What’s at eye level versus in drawers? What would you grab without thinking? The crisper drawer is where good intentions go to rot.
The Peanut Butter Jar — Does yours contain added sugar or oils beyond nuts? A small example of a bigger principle: what looks like whole food is often processed product.
See all Environment companions →
Knowledge
Why this works
Knowledge changes behavior when it shifts how you see the world. These companions explain the science — not to overwhelm you, but to give you the “why” behind the “what.” When you understand why constant snacking keeps insulin elevated and blocks fat burning, skipping the snack isn’t deprivation — it’s strategy. When you understand why willpower depletes throughout the day, you stop blaming your evening self and start protecting them. The goal isn’t to turn you into a nutrition scientist. It’s to give you enough understanding that the recommendations make sense and stick.
The Insulin Cycle — Why does constant snacking keep the body in fat-storage mode? Understanding the hormone that controls whether you’re storing or burning.
Willpower’s Limit — Why does relying on willpower to resist food eventually fail? The resource model of self-control, and what to do instead.
Sugar’s Double Hit — What do glucose and fructose each do to your body? They’re both “sugar,” but they’re metabolized completely differently.
See all Knowledge recall companions →
Decisions
What to do in the moment
These companions meet you at the point of choice — the party, the airport, the 3pm urge. They help you think through the moment before it arrives, so you’re not improvising when temptation hits. Decision points are where good intentions meet reality. The companion that seemed abstract on Tuesday morning becomes urgent on Friday night when you’re standing in front of the buffet. These pieces give you specific strategies: what to do, what to say, how to think about it. The goal is to pre-decide, so when the moment comes, you’re executing a plan rather than negotiating with yourself.
The 3pm Urge — You’re not hungry, but you want to eat. What do you do instead? Understanding the afternoon dip and what it’s actually asking for.
The Late-Night Pull — It’s 10pm and you want something. What’s actually happening? The evening is when willpower is lowest and temptation is highest — here’s how to navigate it.
The Movie Theater — Popcorn is everywhere. Do you buy it? The decision framework for environments designed to make you eat.
See all Decision-point companions →
Troubleshooting
When things aren’t working
Something’s off. Cravings are intense, the scale isn’t moving, you keep breaking your plan. These companions help you diagnose what’s actually going wrong — which is often not what you think. Before blaming the food or your willpower, check the usual suspects: sleep, stress, hydration, underlying patterns. Most eating struggles aren’t primarily about food. They’re about something else that food is connected to. These companions help you find that something else, because fixing the wrong problem never works no matter how hard you try.
Sleep and Hunger — Cravings are intense. How many hours did you sleep? The connection between sleep deprivation and appetite hormones that most people miss.
The Hunger Confusion — You feel hungry but ate recently. What else might your body be signaling? Thirst, fatigue, boredom, and stress all masquerade as hunger.
The Plateau Question — Weight loss has stalled. What three non-food factors should you examine first? Before changing what you eat, check sleep, stress, and activity.