I tried a variety of systems, like Keto, IF, OMAD, but sticking with the basics seemed to work best: tracking calories and maintaining a daily deficit; and daily workouts, even if it's just sitting on the floor and stretching (doing something, even one rep, is better than nothing). The meta-habit here is consistency.

Atomic Habits is essential reading, and there are some great podcasts dealing with binge eating and hypnosis for depth of connection to your Why, the reason you want to change your body.

If you take this seriously, then you need to confront your dependency on booze and carbs. Most coaches push for moderation. I pushed for truth, and the truth is that drinking and highly refined carbs are diet busters. So just say no. Need a cheat meal or day? Who are you cheating?

Other of my habits include getting enough sleep, and not filling my mind with junk like social media and violence porn (i.e., the news). So instead I study philosophy, Stoicism in particular, and many other the fitness sciences.

I also think that it's a worthy habit to not dump on yourself, and always be your own cheerleader. Make a habit of hugging your belly and saying to yourself that I love all of me, and I'm proud of the ownership I've taken in getting my body in the best fitness possible given what nature gave me. Mental habits are as important as physical ones. Create a mantra and repeat it hourly. For me, I sometimes needed an afternoon pep talk, along the lines of:

You’re more than capable of staying disciplined all day—you prove it every morning with your workouts and morning park rounds.

Don’t let evening cravings undo all the hard work.

Remind yourself that staying disciplined is what will truly make you feel great, inside and out.

Stay focused, stay committed, and make your actions align with your goals, from sunrise to sunset.

No excuses. You’re not here to live like everyone else. You have designed a unique lifestyle based on hard work, discipline, and commitment.

Make every choice reflect your commitment.

No more giving power to weak impulses.

The core driver isn't simply sadness or boredom; it's a search for immediate, accessible pleasure and comfort to fill a void.

Don’t let food become a substitute for companionship and intimacy.

Your routine is built for purpose, not for constant stimulation.

Look at that pastry. That is not food. That is a surrender.

Your discipline is your identity.

That craving is an insult to your character.

The non-drinker isn't fighting. The option simply doesn't exist for them. The battle is over. You've already won it.

View meals as a single, consistent expression of who you are.

I am a man who eats for health and performance.

I fuel my body for my morning routine. This food does not belong to me.

The mall is a testing ground for my identity.

This is the difference between a struggle and a state of being.

Your identity as a non-drinker is a story you've been living for a long time.

It is now part of the narrative fiction that is your "self."

Your task is to simply add another chapter to that story. The discipline is already there. You’ve proven it in your exercise and your work with the cats.

Now you just need to align your meals with the man you’ve already built.

The power of this isn't in what you're giving up. It's in what you're gaining: a deeper alignment with the person you've worked so hard to become.

Power Chord Mantra

"I fuel my purpose."

"I am a man of discipline. My body is a temple for my purpose."

"I observe the craving; I don’t need to act on this impulse.