To have peace of mind, you need to have peace of body first, which is why I emphasize the power of habits and daily routines. It's all about habits; whether I'm picking up a good habit or discarding a bad one, it takes time. For instance, if someone wants to be fit but is currently out of shape, it's not going to happen in three months. It's a long-term journey, at least ten years, where you'll break bad habits and replace them with good ones.

You can lose 20 pounds in a month surprisingly easily, but you must track your habits. Measurement is a great way to make changes concrete. A good book on this is 'The Power of Habit' by Charles Duhigg.

Choosing long-term over short-term applies to all aspects of life, including relationships, finances, and health. The best habits are those that make long-term choices feel effortless and enjoyable.

Many habits can undermine our health and life goals, so it's important to understand how to form and break them effectively.

It's dangerous to condition short-term goals based on long-term goals, as it may prevent you from correcting errors in the short term.

All truly effective self-help boils down to choosing long-term over short-term. Long-term thinking gets you long-term results, and if you can adopt a long-term mindset, life becomes much easier.

Breaking habits involves engaging in long-term depression of the neural pathways associated with the unwanted behavior, which can be achieved by consciously recognizing the moment after executing the bad habit and replacing it with a positive behavior.

Dietary interventions can dramatically change lives, but they should be part of a broader approach that includes various lifestyle factors.

Adherence to a chosen diet is crucial for weight loss success, regardless of the specific dietary approach, as long as it supports health and is sustainable.