All notes · 7 posts · 1 more that touch on it
Eating well in a real week
You already know what to eat. The trouble is the week you actually have, with the travel, the wedding, the grill and the 7:10 lunch you pack for someone else. These posts are about the shape of a week rather than a stricter version of you.
August 13, 2026
Back to School, Back to Structure: Rebuilding the Week That Feeds You
The school calendar came back and your week didn't come with it. September doesn't need more effort from you. It needs a shape you can repeat, starting with the first meal of the day.
ReadJune 25, 2026
The Summer Wedding, the Vacation, and Eating Like an Adult About It
You skip breakfast to bank calories, then arrive at cocktail hour ravenous. The wedding isn't the problem. What you do on either side of it is. Here's the mechanism, and what to change.
ReadJune 4, 2026
Travel Weeks: Eating Well Without a Kitchen or a Plan
Travel food is engineered for shelf life, and protein is the macronutrient that doesn't keep. Here's the mechanism behind a rough travel week, and the five levers that fit in a carry-on.
ReadMay 21, 2026
Grilling Season: The Protein Rotation That Keeps You Out of a Rut
Summer is the season I watch protein intake fall the most. The grill's already on. Here's the five-slot rotation that keeps it from sliding, and why two proteins isn't a rotation.
ReadMay 14, 2026
Alcohol, Sleep, and Midlife: The Honest Version
You fell asleep easily after two glasses on the porch, then woke at three with your heart going. Here is what alcohol does to the back half of your night, and what to move first.
ReadApril 16, 2026
Walking After Meals: The Smallest Habit With the Largest Glucose Effect
You ate a good lunch and 45 minutes later you're heavy and reaching for coffee. That's a glucose curve, felt from the inside. Ten minutes of walking changes it. Here's why.
ReadApril 2, 2026
Spring Produce Is Back: How to Rebuild the Fridge in One Shop
A bad week of eating is usually an inventory problem, not a motivation problem. Here's what's actually happening in that drawer, and the one shop that closes the gap.
Read
More that touch on this
Get the
next one.
Emily posts something new here most Thursdays. Put your email below and she sends you the next thing she writes. That is the whole list, at most one email a week and never anything else. No one else gets your address, and one reply telling her to stop takes you off.
Your address goes to Emily and nowhere else. Privacy policy. She is also on Substack (opens in a new tab), if you would rather read her there.