There’s a beautiful simplicity in devising a plan and then sticking to it without deviation. I didn’t have to make decisions every step of the way. I didn’t have to agonize over whether I should eat X or if I shouldn’t eat Y; I just had to color within the lines

There’s a beautiful simplicity in devising a plan and then sticking to it without deviation. I didn’t have to make decisions every step of the way. I didn’t have to agonize over whether I should eat X or if I shouldn’t eat Y; I just had to color within the lines.

your body doesn’t lie to you per se; it’s just that you’re ill-equipped to properly interpret your body’s signals.

Tom said it like this: “When you think you’re done, totally done — you have at least five more reps.”

…a certain level of discomfort is unavoidable when losing body fat. You will experience hunger, fatigue, and mood disturbance when using body fat to meet your body's caloric needs for extended periods.

the difference between a beginner lifter and a more advanced one isn’t just about having more strength or better technique; it’s about the ability of the mind to properly interpret the body’s signals.

There comes a point during a hard set of squats, for example, where it gets very uncomfortable. Your muscles are burning, you’re gasping for air. The less experienced lifter receives those signals and thinks “I have to stop now, or I’m going to get seriously injured.” The more experienced lifter gets the same signal, but they know it doesn’t mean they’re about to die; it means they’ve got five more reps

Experts suggest spending several days without setting alarms and just waking up when your body naturally wants to, which you can try over a three-day weekend.

The more you go back and forth between early and late bedtimes, the more likely you are to struggle to fall asleep when you need to.

reward yourself for waking up early on a Saturday: Plan a morning walk, brunch or a call with a friend, or watch your favorite TV show while you eat breakfast.