Category: Companions
The Sauce Scan
Most condiments contain hidden sugar — sauces are the serial offenders and ketchup and dressings routinely carry a substantial amount, with many “savory” products built on high-fructose corn syrup. Sugar hides in savory foods because it enhances flavor, improves texture, and makes products more consumed without tasting obviously sweet. Amounts vary by brand and change when recipes are reformulated, so the label on your own bottle is the only current answer. This companion explores the hidden sugar landscape, an audit of your refrigerator door, why sugar hides in savory foods, and alternatives and swaps. (4 min read)
The Set Point Theory
Your body defends a particular weight with surprising persistence. Research by Leibel and Rosenbaum shows that when you lose weight, metabolic rate drops, hunger hormones increase, and energy expenditure decreases — all pushing you back toward previous weight. The “Biggest Loser” study found persistent metabolic suppression years later. You’re not fighting just habits; you’re fighting physiology. This companion covers evidence for set point, defense mechanisms, evolutionary reasons, whether it can change, and working with your biology. (4 min read)
The Boredom Eating
Your brain suggests food when bored because eating provides quick dopamine, sensory stimulation, and something to do — but it doesn’t solve boredom, just adds calories. Research by Moynihan found people eat to escape awareness of the bored self. The giveaway: boredom eating is picky (it wants stimulation), while genuine hunger accepts almost anything. This companion explores why the brain says “eat,” how to distinguish boredom from hunger, pattern recognition for your triggers, and better responses — find engagement, accept the boredom, or examine what you’re avoiding. (4 min read)
The Night Owl Problem
Going to bed earlier eliminates the window when most problematic eating happens. Late-night hours combine the circadian peak of appetite, elevated hunger hormones, kitchen proximity, and boredom. Sleep-deprived individuals ate significantly more after dinner and gained weight within five days. This companion explores why late night is dangerous, the hormonal layer, what earlier sleep does (eliminates window, improves hormones, creates natural fast), the “night owl” objection, and practical shifts. (5 min read)
The Children’s Snacks
If you keep different food for children than you’d eat yourself, two things are likely true: you’re eating that food anyway, and your children are learning those foods are normal. Children learn eating by watching adults more than by being told — they watch what you do. The “children’s snacks” often become cover for keeping tempting foods in the house. This companion covers the parent’s dilemma, what you’re modeling, what children actually need, and practical alternatives. (5 min read)
The Weight Regain
Weight regain isn’t failure — it’s feedback that something in the original approach didn’t address a root cause. The common missing pieces: insulin and the set point, the food environment, habit architecture, identity, or underlying drivers like stress eating. Each cycle can make the next harder as you return to previous eating with slower metabolism and higher hunger. This companion explores the five common missing pieces, the regain pattern, reframing regain as useful information, and how the next approach can be different. (4 min read)
The Philosopher
The philosopher neither obsesses over food nor dismisses its importance. Food is nourishment, occasional pleasure, cultural connection — and that’s enough. The Stoics viewed eating as necessary function deserving modest attention, not life’s organizing principle. Consider how much mental space food occupies: planning, anticipating, regretting, researching, judging. Is this proportionate? This companion covers food in perspective, the Stoic tradition, restoring balance, and attending appropriately then moving on. (4 min read)
The Comparison Trap
You’re comparing your insides to their outsides. You see their results without seeing their genetics, history, starting point, circumstances, or struggles. Festinger’s social-comparison theory holds that we measure ourselves against other people whenever no objective yardstick is available — and that we reach for those we take to be similar, which is what makes an unlike comparison so misleading. Different bodies respond differently — two people doing the same thing get different results because they’re not starting from the same place. The only meaningful comparison is you now versus you before. This companion covers what you don’t see (genetics, history,…
The Stress-Proof One
Stress-proof eating means your food choices remain consistent regardless of stress levels. This requires multiple tools, practiced tools, environmental support, and physical foundation. Stress comes; eating stays steady. The stress-proof person has stress — they just have tools. Becoming stress-proof is a multi-year project. This companion covers what stress-proof eating looks like, what makes someone stress-proof, and building capacity. (3 min read)
The Instant Oatmeal Packets
Flavored instant oatmeal packets — maple brown sugar, apple cinnamon — typically contain 10-15 grams of added sugar per serving. Research on health halos shows “healthy” labeling leads people to underestimate calories and sugar. Plain instant oatmeal has zero added sugar. The difference between “oatmeal” and “candy-flavored oatmeal” is significant, but packaging makes them look equally healthy. This companion covers the audit, the numbers, plain versus flavored, and the better approach. (4 min read)