Category: Companions
The Veteran
The veteran knows most of what seemed important at the beginning wasn’t. One small study points the other way: successful long-term maintainers report using more self-regulation strategies than those who fail, not fewer. What they share is a small set of practices held steady for years. The specific diet matters less than sticking with something. The tactical details matter less than strategic fundamentals. What remains is simple: eat real food, not too much, in a reasonable window. This companion covers what experience teaches, the veteran’s principles, what veterans stopped doing, and their quiet confidence. (4 min read)
The Sick Day
When you’re sick, your body has different needs — and vulnerabilities. Research by Rennard found chicken soup has mild anti-inflammatory effects; warm liquid, sodium, and protein genuinely help. But processed comfort foods create blood sugar chaos that makes recovery harder. Broths, soups, eggs, and simple whole foods provide real comfort. Choose comfort that heals rather than comfort that only soothes. This companion covers why sickness triggers cravings, what helps recovery, comfort that heals, and comfort that doesn’t. (4 min read)
The Keeper
The keeper protects what’s already working — not perfect systems, but imperfect practices that got you this far. Research by Wing and Phelan on long-term weight maintainers shows maintaining is harder than starting, and small erosions — missed days, “just this once” exceptions — are how flames go out. Successful maintainers internalized behaviors as identity, not rules. What you protect today, you keep tomorrow. This companion covers maintenance psychology, what the keeper protects, the threat of erosion, and the keeper’s wisdom. (4 min read)
The Time Scarcity Excuse
“I don’t have time” is rarely about time — it’s about priority and planning. But there is a catch in the word “priority”, and it is the most useful thing on the page: deciding something matters is a goal intention, and goal intentions account for only 20 to 30% of the variance in what people actually do, converting to action about half the time. So caring more is necessary and nowhere near sufficient. What moves the needle is an if-then plan naming when, where and how — a medium-to-large effect on goal attainment across 94 studies, strongest exactly where getting…
The Vitamin Water Check
Check the bottle. Vitaminwater and similar “enhanced” waters contain 26-32 grams of sugar per bottle — only slightly less than Coke. Research by Malik shows liquid sugar is particularly harmful because the body doesn’t register liquid calories like solid food. The vitamins are marketing; the sugar is the payload. A multivitamin and plain water provides better nutrition without 6-8 teaspoons of sugar. This companion covers the audit, the numbers, the marketing illusion, why it matters, and better alternatives. (4 min read)
The Hunger Scale
Physical hunger builds gradually, can be satisfied by various foods, and stops when you’re full. Emotional hunger appears suddenly, craves specific comfort foods, and persists after eating, a clinical contrast rather than a validated test. Eating by internal cues is associated with better well-being, and the solutions to the two hungers differ entirely. Food satisfies physical hunger; it only masks emotional hunger. This companion covers physical and emotional hunger signs, the 1-10 hunger scale, distinguishing in the moment, and responding to each type. (6 min read)
The Witness
The witness stands apart from the action, watching without judgment. Kabat-Zinn’s account of mindfulness is deliberately plain: attention, paid on purpose, to what is happening now, without grading it — and it is the not-grading half the witness depends on. You’re not evaluating “good” or “bad” — simply observing what you eat, when, why, and how. When you witness rather than judge, patterns emerge: times of struggle, emotional triggers, situations where choices fall apart. The witness gathers intelligence; judgment creates shame. This companion covers becoming the witness, what observation notices, building the practice, and compassionate understanding. (4 min read)
The Consistency Problem
The pattern of “perfect for days, then complete collapse” suggests your approach is too strict. Research by McGonigal on willpower shows ironically, aiming for perfection creates inconsistency. Sustainable consistency is imperfect but persistent — good-enough day after day. Someone eating reasonably 80% of the time outperforms the person perfect Monday-Wednesday, chaotic Thursday-Sunday. Lower standards, raise consistency. This companion covers the pattern explained, sustainable consistency, finding your level, practical adjustments, and the consistency mindset. (4 min read)
The Flavored Yogurt Check
Check your strawberry or vanilla yogurt. Typical flavored yogurt contains 15-25 grams of sugar per serving — comparable to candy. Research by Mozaffarian shows yogurt’s health benefits depend on what’s added to it. Plain yogurt has 4-7 grams of natural lactose; add actual berries and you get fruit flavor, fiber, and fewer total grams of sugar. Flavored yogurt is dessert in a healthy container. This companion covers the audit, the numbers, why flavored is worse, alternatives, and flavor adjustment. (4 min read)
The Wedding Reception
Weddings are celebrations — enjoy them, but “enjoy” doesn’t mean abandon all awareness. Research by Robinson on attentive eating shows mindful participation creates satisfaction without excess. The wise approach: eat the meal mindfully, participate in cake cutting without three pieces, have a drink or two, and focus on what weddings are about — the couple, dancing, connection. This companion covers pre-arrival strategy, cocktail hour traps, the dinner, cake cutting, open bar navigation, and the morning after. (4 min read)