THINKING OUT LOUD
Habit formation, behaviour change, healthy eating, and the Martial Arts philosophy applied to daily life.
KNOWING-DOING GAP · HABIT FORMATION · HEALTHY EATING · MARTIAL ARTS PHILOSOPHY
What 20 years of martial arts taught me about eating well
The same principle that makes Wing Chun work applies directly to healthy eating. Jan Sifu on why discipline is not the answer — and what actually is.
Hidden sugar: the names on food labels you don't recognise
Sugar hides behind more than 50 names on ingredient labels. Here is how to read a food label properly — and the everyday products with the most hidden sugar.
The only rule you need for building any habit: never miss twice in a row
All-or-nothing thinking is the biggest reason habits fail. The never-miss-twice rule replaces it — and it changes everything about how you approach behaviour change.
Why You Already Know How to Eat Well — And Why That's Never Been the Problem
The gap between knowing how to eat well and actually doing it is not a character flaw. It is the knowing-doing gap — and information is not what closes it.
EAT WELL. FOR GOOD. · IVITSI INTERNATIONAL
© 2026 Jan Sifu / iVitsi International LLC · Privacy Policy · Terms