エピソード

  • The 90-Second Pre‑Fast Ritual: Anchor Your Window and Kill Decision Fatigue

    The 90-Second Pre‑Fast Ritual: Anchor Your Window and Kill Decision Fatigue
    2026/06/02
    Most people treat fasting as a test of willpower. This episode reframes fasting as a small ritual you do before your eating window — a reliable, repeatable 90‑second routine that reduces decision fatigue, anchors consistency, and makes fasting less reactive and more deliberate. I walk through the three parts of the ritual (anchor cue, micro‑preparation, quick reward), explain the behavioral psychology behind each step—cue‑routine‑reward, habit stacking, and pre‑commitment—and give concrete scripts, exact micro‑actions, and simple environment tweaks you can start using today. You’ll get variations for busy mornings, social days, and travel, plus a one‑week challenge to build the habit without shame. The episode keeps it practical and flexible: small tweaks you can keep even when life gets messy, so your fasting rhythm becomes a sustainable part of daily life.
    続きを読む 一部表示
    7 分
  • Dining Without Derail: A 6‑Minute Playbook for Social Events and Fasting

    Dining Without Derail: A 6‑Minute Playbook for Social Events and Fasting
    2026/06/10
    Social life and intermittent fasting don’t have to be at odds. In this focused six-minute monologue Shaun walks listeners through a compact, realistic playbook for navigating dinners, work lunches, family gatherings, and casual drinks — while protecting energy, willpower, and momentum. You’ll get three behavior-first strategies (pre-commitments that reduce decision fatigue, subtle food swaps that preserve satiety, and a fast-friendly social script), a short micro-routine for recovery if plans change, and examples you can use the next time you’re invited out. This episode emphasizes real-world psychology: how cues, commitments, and tiny defaults shape choices more than willpower. The goal isn’t perfection — it’s predictable, repeatable actions that make social life compatible with sustainable fasting and consistent energy. Expect clear scripts, one-minute tactics, and a final mental shift to reduce shame and keep progress rolling.
    続きを読む 一部表示
    7 分
  • Bundle & Bank: Lock Your Fast with Habit Bundles

    Bundle & Bank: Lock Your Fast with Habit Bundles
    2026/06/11
    Most people treat fasting like a willpower fight. Instead, treat it like a behavior system: bundle the fast to things you already do and bank consistency. In this episode I walk through the simple psychology behind habit bundles, show 3 realistic bundles you can use today, and explain a step-by-step, two-minute method to design your own fast-friendly bundle that survives travel, late nights, and stress. This isn't about strict rules or perfect days — it's about small, repeatable pairings that reduce decisions, lower friction, and protect your eating window long-term. You'll get concrete examples (morning coffee + fasting cue, commute + mindset anchor, evening wind-down + no-snack checkpoint), quick troubleshooting for common disruptions, and a one-sentence daily script to rehearse so the bundle actually sticks. Practical, grounded, and ready for real life.
    続きを読む 一部表示
    7 分