Sick to Fit: Three simple techniques that got me from 420 pounds to the cover of Runner’s World, Good Morning America, and the Today Show

get curious about shame itself: What does it feel like in the body? Where is it most intense? What color is it? Temperature? Texture? How does it move? What does it weigh? Does it shift under the gentle scrutiny of your curiosity?

if you resist eating a chocolate chip cookie in the morning, you’re more likely to cheat on your spouse in the afternoon.

Our culture is designed to get you to eat crappy food, be sedentary, and drown your sorrows with consumption.

You’ll find this a lot — the real turning point, the “root cause” of your behavior, occurred well before the “symptom” that looked like the poor choice.

Pre-Suasion, refers to this progress of codification as an “if/when-then plan.”

If you never feel cold, thanks to indoor heating, then the thought of being caught outdoors in the snow can be terrifying.

Your body is unique, as is your history of taking care of it (and failing to take care of it). You may have particular health challenges. You may have tons of family or work responsibilities. You may have more or less money with which to buy time or gear. You may be naturally optimistic or pessimistic.

But right now, our goal is to do away with the need for willpower entirely. And we can do that by making a decision once, and then never making it again.

Business strategist Peter Drucker wrote that what gets measured, gets managed.