habits
All posts about habits.
High-Protein Foods Beyond Chicken: Hit Your Goal
High-protein foods that aren't just chicken: a grocery list — beef, fish, eggs, tofu, Greek yogurt — by grams and cost, so you hit your protein goal without burnout.
How Many Rest Days a Week Do You Actually Need?
How many rest days a week do you actually need? One to two for most people — more if you're new or training hard. Why a rest day won't break your streak.
Progressive Overload Without Weights
Progressive overload without weights is how you keep getting stronger at home — five ways to make bodyweight training harder. No gym, no plateau.
How to Get Back Into Working Out After a Break
Getting back into working out after a break is a head game more than a fitness one. Start small, skip the all-or-nothing trap, and let muscle memory work.
Body Recomposition: Lose Fat and Build Muscle
Body recomposition means losing fat and building muscle at once — even when the scale won't move. The recipe, who it works for, and how to track it.
Intermittent Fasting for Beginners: Start at 16:8
Intermittent fasting for beginners: start at 16:8, push your first meal later, and survive week one. The honest beginner timeline, minus the hype.
How Much Protein to Lose Fat? (Science-Backed)
Most people eat half the protein they think. Here's how much protein you actually need to lose fat — backed by science — and the simplest way to hit it daily.
Identity-Based Habits: Stop Saying "I'm Trying to Get Fit"
Identity-based habits beat goals: "I'm trying to get fit" quits by March, "I'm someone who trains" doesn't. The Atomic Habits identity shift, and why it sticks.
16:8 vs 18:6 vs OMAD: Which Fasting Window Fits You?
16:8, 18:6, or OMAD? The best intermittent fasting window isn't the longest — it's the one that fits your schedule. Here's how to pick (and stick to) yours.
How to Start Working Out at Home: 4-Week No-Equipment Plan
How to start working out at home with zero equipment: a real 4-week bodyweight plan for total beginners — plus the system that keeps you going past week one.
If-Then Planning: The 1-Line Trick to Work Out More
If-then planning is the one-sentence trick that more than doubles workout follow-through. Here's the research behind it — and how to write yours tonight.
Gamification and Behavior Change: What Games Got Right
Gamification and behavior change: XP, levels, quests, streaks and loss aversion are why games keep you hooked — and how to aim that same wiring at real life.