Insights
Habits and routine
Why efforts stop, and what the people who kept going had in common.
On the days you don't want to, just do the steps
OpinionThe Sunday I sat downstairs with a coffee intending not to train, and ended the week with six sessions. On the moment you say no, and why it is the same moment in the gym and at dinner.
31 August 2026 · 5 min read
You can go out on Friday
Diners underestimate a restaurant meal by about 175 calories, the error grows with the meal, and eating less afterwards recovers roughly a third of what you thought it would.
29 August 2026 · 5 min read
The morning routine, and what the phone is taking from it
What the research supports about light, walking and protein first thing, and the one part of the morning that quietly disappears when you take the phone in with you.
28 August 2026 · 7 min read
How long does the average diet last?
About three to five weeks. What studies measured about when people stop, why the popular explanations do not hold up, and what the ones who kept going had in common.
27 August 2026 · 10 min read
These pages summarise published research, except where marked as opinion, and are not medical or dietary advice. Studies report group averages; individual results vary.