365 Changes

Author: Craig Constantine

  • The Breakfast Meeting

    You don’t have to eat at a breakfast meeting just because it’s called a “breakfast” meeting. Research by Herman and Polivy shows external cues control food intake. Options: eat beforehand and just have coffee, select any protein if available, skip pastries entirely, or have one small item if social pressure requires participation. The meeting is about business—nobody is tracking your plate. A large muffin is 400-500 calories of refined carbs that spike then crash energy. This companion covers the breakfast meeting challenge, the options, the pastry reality, and social dynamics. (5 min read)

  • The Investor

    Today’s food becomes tomorrow’s body—literally. The investor mindset asks: What am I buying with this food choice? Is this investment likely to pay dividends or incur costs? Research by Clear and Hardy shows small actions compound over time—a thousand healthy meals transforms your body; a thousand junk meals damages it. Smart investors think long-term, diversify with whole foods, and avoid bad debt (junk that costs more than it provides). This companion covers the investment frame, types of food investments, the compound effect, the portfolio approach, and avoiding bad investments. (5 min read)

  • The Self-Trust Issue

    Self-distrust around certain foods is accurate self-knowledge, not character flaw. Research by Baumeister shows willpower is a limited resource that depletes. Kessler documented how hyperpalatable foods are engineered to override normal satiety. Don’t trust yourself—change your environment instead. If you don’t trust yourself with cookies, the answer isn’t more willpower—it’s no cookies in the house. One strong decision (don’t bring it home) beats dozens of weak decisions. This companion covers self-distrust as wisdom, the willpower solution that fails, the environment solution that works, and moderation versus abstinence. (4 min read)

  • The Chip Bag

    Package size reliably predicts how much you’ll eat, independent of hunger. Research by Hollands in the Cochrane review found larger portions and packages consistently increase consumption. Zlatevska’s meta-analysis showed doubling portion size increases intake by 35%. The container becomes the unit, and we tend to finish units. The solution: buy small packages, pre-portion large ones, never eat from the original container, create friction for refills. This companion covers the research, why this happens (unit bias, no stopping point), and the environment fix. (4 min read)

  • The Architect

    Your food environment determines most of your eating. You are the architect— you decide what enters your home, where food is stored, what’s visible and accessible. Research by Hollands shows altering micro-environments changes behavior. Thaler and Sunstein’s “nudge” theory demonstrates choice architecture shapes decisions. Either you design your environment intentionally to support your goals, or you inherit a default that works against you. This companion covers environment trumps willpower, the current blueprint, designing for success, structural changes, and building for the future. (5 min read)

  • The Self-Sabotage Pattern

    Self-sabotage when approaching success has identifiable causes: fear of change, identity conflict, discomfort with attention, fear of maintaining a new state, or unworthiness beliefs. Research by Gay Hendricks describes “upper limit problems”—unconscious self-sabotage when exceeding comfort zones. Brown’s work on shame shows unworthiness beliefs drive self-defeating behavior. The sabotage isn’t random; it’s protective. This companion covers the pattern, possible causes, the protective function, questions to explore, breaking the pattern, and the long-term work. (4 min read)

  • The Smoothie Supplies

    Smoothies can be healthy or candy in a blender—depending entirely on ingredients. Research by Flood-Obbagy found fruit form affects satiety; DiMeglio showed liquid calories are less satiating than solid. A “healthy” smoothie with banana, mango, juice, and honey can contain 75g sugar—more than a large soda. Versus spinach, berries, and protein powder: about 6g sugar. Same format, vastly different nutrition. This companion covers the smoothie spectrum, the ingredient audit, the sugar math, the liquid calories problem, making better smoothies, and the meal replacement question. (4 min read)

  • The Work Event

    Work events test your approach in a social-professional context. Research by Herman and Polivy shows social influences powerfully affect eating behavior. Higgs found people match eating to social norms. Catering tends toward cheap and easy: sandwiches, chips, cookies, soda. Options: eat before arriving, focus on protein, skip the obvious junk, hold a drink to have something in your hands. Nobody at work cares what you eat nearly as much as you fear. This companion covers the work event challenge, pre-event strategy, at the event, the sandwich and cookie problems, and social navigation. (4 min read)

  • The Teacher

    Teaching forces clarity—you can’t teach what you don’t understand. Pollan distilled eating wisdom into seven words: “Eat food, not too much, mostly plants.” If you had to teach someone else how to eat well in three core lessons, what would they be? This exercise reveals what you actually believe matters most—and whether you’re following your own teaching. This companion covers the teaching exercise, example three lessons, crafting your lessons, following your own teaching, teaching as commitment, and teaching others. (4 min read)

  • The Trail Mix Bag

    Most commercial trail mix is candy with alibis. Check the ingredients: if you find chocolate chips, candy pieces, or sweetened dried fruit, you’re eating dessert positioned as hiking fuel. Research by Raynor shows variety enhances food intake; trail mix combines sweet, salty, and crunchy for maximum overconsumption. A typical bag contains 1,200-2,400 calories. The key question: are you eating it on trails, or on the couch? This companion covers the trail mix illusion, the ingredient audit, the math problem, the couch versus trail question, and better options. (4 min read)