Short notes on nourishment.
Evidence-based reflections on hormones, gut health, fertility, behaviour change and the real-life practice of feeling better.
Habit stacking for busy mornings: how to anchor nutrition wins to what you already do
The behaviour-change technique that turns morning coffee into a vehicle for hydration, protein and a calmer nervous system — without adding anything to the to-do list.
Read: Habit stacking for busy mornings: how to anchor nutrition wins to what you already do →
Why willpower fails after 3pm: decision fatigue, blood sugar and the environment fix
The afternoon crash isn't a character flaw. It's predictable physiology — and it responds to design changes far more reliably than to discipline.
Read: Why willpower fails after 3pm: decision fatigue, blood sugar and the environment fix →
The two-minute rule for nutrition: shrinking habits until they're impossible to skip
The behaviour-change principle that turns 'eat more vegetables' into something so small your tired self can't argue with it.
Read: The two-minute rule for nutrition: shrinking habits until they're impossible to skip →
How to recover from a 'ruined' week: the all-or-nothing trap and the get-back-on-track protocol
One off-plan weekend doesn't undo months of work — but the story you tell yourself about it can. Here's the behaviour-change exit ramp.
Read: How to recover from a 'ruined' week: the all-or-nothing trap and the get-back-on-track protocol →
Identity-based eating: shifting from 'I'm trying to eat better' to 'I'm someone who…'
The behaviour-change frame that makes healthy choices feel like coming home instead of climbing a hill.
Read: Identity-based eating: shifting from 'I'm trying to eat better' to 'I'm someone who…' →
Your kitchen layout is doing more of the work than your willpower: choice architecture at home
Why the fruit bowl beats the to-do list — and the small environment shifts that quietly change what you eat all week.
Read: Your kitchen layout is doing more of the work than your willpower: choice architecture at home →
Tracking vs. intuition: when food journals help, when they harm, and how to choose
Food tracking is one of the most evidence-backed behaviour-change tools we have — and one of the most easily weaponised against your own nervous system. Here's the honest middle ground.
Read: Tracking vs. intuition: when food journals help, when they harm, and how to choose →
Behaviour change for chronic illness: pacing, flares and being kind to a body that's already working hard
Conventional habit advice assumes a body that performs consistently. For those of us living with endometriosis, autoimmunity or fatigue conditions, the rules need rewriting from the ground up.
Read: Behaviour change for chronic illness: pacing, flares and being kind to a body that's already working hard →
The truth about caffeine: when it’s working for you, and when it’s working against you
Caffeine is one of the most studied molecules on the planet — and one of the most misunderstood. Here’s how to tell whether your coffee habit is fuelling you or quietly draining you.
Read: The truth about caffeine: when it’s working for you, and when it’s working against you →
Behaviour change is a design problem, not a willpower problem
How to stop relying on motivation and start building environments that make healthy choices the easy choice.
Read: Behaviour change is a design problem, not a willpower problem →Want notes in your inbox?
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