Eat Well.
For Good.
8 weeks to finally do what you already know about eating well
You already know how to eat well. This book is about finally doing it, and making it last.
You already know.
That was never the problem.
You know vegetables beat packaged snacks.
You know water beats soft drinks.
You know cooking at home beats ordering in.
You have probably read the articles, tried a diet or two, maybe kept it up for a few weeks before it quietly fell apart. And you blamed yourself. Not enough discipline. Not the type of person who sticks to things.
That story is wrong. The gap between knowing and doing is not closed by more information. Most healthy eating books answer the problem with more of it: what to eat, what not to eat, how many calories. Then they send you off to apply it on willpower alone.
What closes the gap is a system. Small actions, one at a time, repeated until they run without thinking. That is what this book gives you.
I know the gap from the inside.
I can go without sweets for weeks. My problem is the first praline. Put a box in front of me and it ends up empty, even though my stomach, with Crohn's disease, pays for it every time. I knew it. I felt it. I did it anyway.
On the training floor I see the same thing every week. A student with a hip problem feels much better when he does the exercises I gave him. After a few weeks he stops. The pain comes back. He knows exactly why.
Nobody in that story lacks knowledge. What we lacked was a way to keep doing it in a real life, with work, stress, tiredness and birthday cake.
In Wing Chun, nobody learns the system by reading about it. You learn one form until it runs on its own, and then the next one is built on top of it. This programme works exactly the same way.
Jan Sifu
Eight habits. One at a time.
Each week adds one habit on top of the last. Nothing gets replaced. The first three weeks only add good things, before you reduce anything. By Day 56 you have eight habits running side by side, each one built before the next arrived.
Start with water
The easiest habit in the book, chosen on purpose. Day 6 teaches the habit loop you use for every week after.
One green drink a day
A daily top-up of the food group most people eat too little of. A few minutes, no cooking.
Eat more fruit
The most enjoyable week. Nothing to give up, and the sweet moment after dinner gets a better answer.
Cut hidden sugar
Find the sugar in products you would never call sweet, and learn to spot it in seconds.
Less processed food
Take back the evenings that end in a takeaway, without spending your weekends in the kitchen. Plus eating out and alcohol.
Eat more vegetables
From the side of the plate to the centre, without learning a stack of new recipes.
Balanced meals made simple
One simple way to build a balanced meal anywhere: at home, at a buffet, at your mother's table. No counting. Plus feeding a family on a budget.
Make it last
How you eat, not only what. Emotional eating, and a plan for the weeks when everything falls apart.
You will miss days. One miss is nothing. Two in a row is a drift worth catching. One bad meal is not failure. It is Tuesday. What matters is what you do on Wednesday.
This is not another diet.
Most diets
- Long lists of forbidden foods
- Calorie counting and tracking
- Built for a perfect, stress-free week
- No plan for bad days
- One slip and you start over on Monday
- Runs on willpower
Eat Well. For Good.
- No forbidden foods, ever
- No counting, no tracking, no app
- Built for real life, bad days included
- A recovery card for when you fall off
- Never miss twice in a row
- Runs on cues and surroundings
Everything you need, nothing you don't.
56 daily chapters
One habit a week, one short chapter and one small challenge a day.
Write-in pages
Starting point, an 8-week habit tracker, weekly check-ins, score journey and recovery card, in the paperback.
Free printable workbook
All the pages in A4 and US Letter, plus the planning pages and checklists to print every week.
12 simple recipes
From red lentil soup and a five-minute tomato sauce to Jan Sifu's Mashed Brussels Sprouts.
Labels at a glance
Sugar, salt and fat thresholds, salt versus sodium, and the dozens of names for sugar.
The research
26 sources behind the advice, so you know where every claim comes from.
Jan Sifu
Third-generation master of Ip Man Wing Chun Kung Fu · Head of Wing Chun Pai · Vice President of the SKWCMAA
For years, he has watched the same thing happen on the training floor and in daily life: people who know exactly what to do, and still don't do it. Not because they lack discipline, but because knowledge alone never changes behaviour. Practice does.
He is not a doctor or a dietitian, and the book doesn't pretend otherwise. It is written by someone who knew the right answer for years and didn't do it, until a system changed that. Eat Well. For Good. is Book 1 of the Knowing-Doing Gap series.
Choose your format.
Same programme, same 56 days, same eight habits.
The book to write in
- All 56 daily chapters
- Write-in pages built in: tracker, check-ins, recovery card
- 12 recipes, label guide, sources
- Free printable workbook included
- Printed and shipped by Amazon
Start reading today
- All 56 daily chapters
- Read on Kindle, phone, tablet or computer
- 12 recipes, label guide, sources
- Free printable workbook included
- Free with Kindle Unlimited
- Author
- Jan Sifu
- Edition
- Second edition, October 2026
- Paperback
- 158 pages · 6 × 9 in · ISBN 9798164437237
- Language
- English
- Series
- The Knowing-Doing Gap, Book 1
- Publisher
- iVitsi International LLC
Not sure yet? Get the free printable workbook and the 8-week email guide, and see how the programme works before you buy.
Get the free workbookFrequently asked questions
Is this a diet?
No. There are no forbidden foods, no calorie targets and no counting. It is a habit programme: eight habits, introduced one at a time, most of them about what to add rather than what to remove.
How much time does it take?
Five to ten minutes a day to read the chapter, plus one small challenge. Week 5 asks you to cook four simple meals a week; none of them takes more than fifteen minutes of actual work.
What if I miss a day, or a whole week?
You will, and the book plans for it. The rule is never miss twice in a row. Day 55 gives you a recovery card to fill in while you are still on track, so you know exactly what to restart first.
I've tried healthy eating before and it didn't stick. Why would this be different?
Because it doesn't give you more information. It gives you cues, surroundings and a recovery plan, the things that make what you already know actually happen, one habit at a time.
Paperback or Kindle?
The paperback has the write-in pages built in, so everything is in one place. The Kindle edition is cheaper and you can start today; you print the free workbook for the pages you write on.
Can I buy a PDF?
The book is available on Amazon, as a paperback and as a Kindle ebook. The Kindle app works on any phone, tablet or computer. The free printable workbook is a PDF you download from this site.
I have a medical condition. Is this suitable for me?
The book shares general healthy eating habits, not medical advice. If you have diabetes, kidney disease, a digestive condition such as Crohn's or IBS, take blood thinners, are pregnant, or have had an eating disorder, talk to your doctor before you start. The book points out where this matters, for example the vitamin K in the daily green drink.
Start where you are.
Not where you think you should be. Day 1 is simply drinking more water.
General information about healthy eating habits, not medical advice. The author is a martial arts teacher, not a medical professional.
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© 2026 Jan Sifu / iVitsi International LLC. All rights reserved.