FOUR BLOG
Practical insights on building the habits that actually change your body — without obsessing over food.
You know how many calories are in a latte. You also know you're going to order one anyway. Here's why calorie counting works in theory but fails in practice — and what the research says about simpler approaches.
Time-restricted eating has been studied extensively. Here's what the evidence shows about a 10-hour window — and what it doesn't show.
Most diet advice focuses on what to eat. But knowledge isn't the problem. Here are the actual reasons diets fail — based on behaviour change research.
If the word diet makes you tired, this is for you. The minimum viable system for fat loss — no tracking, no meal prep, no complexity. Just four rules.
Real data from real users. Which rules get broken most. What day of the week is hardest. What the habit curve actually looks like after 30 days.
A number on a screen makes you order water instead of wine. Here's the psychology behind why streaks are one of the most powerful behaviour change tools available.