In 2019 I wrote something I still use to explain almost everything I do.
Picture a snowball rolling down a slope. With every turn it picks up more snow, gets bigger, gets heavier. And that snow becomes part of it.
The same thing happens to us. Nobody wakes up depressed overnight. And nobody wakes up in shape overnight. The body you have today, your relationship with food, how easily you give up or keep going: all of it was snow building up, turn after turn, for years.
There's snow you never chose. The family you were born into. The place you grew up. What you were told you were. The conclusions you drew on a bad day that stuck.
"Everyone in our family is like that."
"I've never been any good at sport."
"I actually eat quite well."
Hear it often enough and it starts living your life for you.
Genetics matter too. People often say genetics loads the gun and the environment pulls the trigger. And the environment depends on you far more than it seems: what you let in, who you spend time with, what you keep telling yourself.
If you look at one of my days, you won't find anything extraordinary.
The day starts with Artur. Then coffee and work, early. Training during the week, and jiu-jitsu, where I still take a beating. I eat out when it happens. I have dinner with friends. And at the end of the day I stop for a while.
These are ordinary things. I do them almost every day, and have done for a long time, and they are what keeps the life I have today.
Your process works the same way. What will change your body is what you repeat until you don't even think about it any more.
A 2010 study from University College London followed people building a new habit. On average, it took 66 days for the habit to become automatic. Some needed 18 days and some needed 254. And missing a day along the way didn't ruin anything.
What built up over years doesn't disappear in weeks.
That's why what the scale shows from one week to the next tells you little. Weight goes up and down for lots of reasons: water, salt, what you ate the day before. What matters is where it's heading over several weeks.
And that's also why I don't promise you deadlines in kilos.
But the opposite is true as well: what you start doing today, if you repeat it, stays.
Pick something small. So small there's no excuse not to do it. A ten-minute walk after dinner. One piece of fruit a day. Going to bed twenty minutes earlier.
Repeat it seven days in a row. If you miss one, carry on the next day.
And keep the question with you: what snow are you collecting, every day, without noticing?
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