Category: Companions
The Impulse Buy
Stores are optimized persuasion machines — strategic placement, sale signs, attractive packaging. Thaler and Sunstein’s *Nudge* made the case for choice architecture — that environments shape decisions — as an argument rather than an experiment. If you didn’t plan to buy it before you saw it, seeing it is the only reason you want it. The list exists precisely for this: decisions made at home, in calm, without impulse influence. This companion covers why stores want impulse purchases, the psychology of sales, the list as defense, and strategies when tempted. (3 min read)
The Fed State
In the fed state, insulin rises, signaling storage: glucose into glycogen, excess into fat. In the fasted state, insulin drops, signaling release: first glycogen, then fat. Research by Anton on the metabolic switch shows constant eating keeps you in storage mode. The full switch to fat and ketones typically arrives 12 to 36 hours after eating stops. This companion covers what happens in each state, why it matters, and practical implications including meal spacing and overnight fasting. (4 min read)
The Resilient One
The resilient one doesn’t avoid falling — they’ve mastered getting back up. Research by Neff shows self-compassion after failure predicts better recovery, not worse. A slip that would derail others for a week derails them for hours. Shame spirals extend damage; self-compassion enables return. Resilience today might mean returning to normal after yesterday’s mistake or stopping a slip in real-time. This companion covers what resilience is, what threatens it, what builds it, and strengthening the bounce-back muscle. (3 min read)
The Relapse Plan
When you slip up, you’re in a vulnerable state: shame high, the what-the-hell effect looming, self-control strained. Research on if-then planning shows that naming the response in advance helps keep a setback from derailing the whole effort. Decide now: return to normal eating at the next meal, don’t compensate with restriction, don’t spiral. When the slip happens, execute the plan instead of improvising. This companion covers why you need a plan, what it includes, what a plan can and cannot do, and minimizing damage from inevitable setbacks. (4 min read)
The Portion Control Tools
Research shows smaller plates reduce intake 10-20% without increasing hunger — the visual illusion makes portions look larger. But tools only work if they address your real problem. Eating from packages? The issue isn’t plate size. Going back for seconds? A smaller plate won’t help. Before buying gadgets, identify your actual portion challenge. This companion covers the case for smaller plates, other tools (scales, containers), whether you need them, and getting started. (3 min read)
The Leftover Dilemma
Leftover treats from a party won’t sit patiently — they’ll call to you until they’re gone. Research shows available food gets eaten. Get them out: give to neighbors, bring to work, throw away. The waste of throwing them away is smaller than eating them against your interests. You’re just choosing which form of waste. This companion covers why keeping them fails, the waste objection, the options (give, bring, throw), and the moment of decision — make it immediately after the event. (3 min read)
Metabolic Rate
Basal metabolic rate is determined primarily by body size, composition, age, and genetics. Research by Levine on NEAT shows total daily activity is more variable than BMR. Each pound of muscle burns only about 6 calories daily at rest — meaningful but not transformative. No supplement or quick fix meaningfully boosts metabolism. Focus on sustainable habits, muscle maintenance, and total activity. This companion covers what determines BMR, what you can change, what you can’t, and practical implications. (3 min read)
The Persistent One
Persistence isn’t about never failing — it’s what you do after. The persistent one has bad days, makes mistakes, falls off track. What defines them is the return. Today, persistence might mean starting again after yesterday’s slip, staying the course during a plateau, or simply not quitting. This companion covers what persistence is, what threatens it, what it requires today, and how to build it. (3 min read)
The Excuse List
Your excuses are predictable: they show up in the same situations, wearing the same disguises. And “defenses are down” is literal: stress dampens the prefrontal machinery of deliberate choice while hyperactivating reward circuits. Writing excuses down exposes them; preparing counters in advance is well-evidenced, with a medium-to-large effect on follow-through across 94 studies. Two cautions the popular version of this technique skips: make the counter a redirection rather than a reprimand, because self-criticism after a lapse drives more eating, not less; and don’t expect it to become automatic right away. A prepared counter buys you the moment to choose, it…
The Spice Variety
The difference between “I should eat this” and “I want to eat this” often comes down to flavor. Spices bridge that gap without adding significant calories. A bare spice cabinet makes healthy eating harder than it needs to be. The core collection starts with salt, pepper, garlic, cumin, paprika, Italian herbs, and chili. This companion covers why spices matter, the core collection, expanding it, fresh versus dried, and conducting the audit. (4 min read)