One hundred cigarettes. Not 20. Not 40. One hundred cigarettes every single day. Five packs. Every day. For years. Then I stopped. Cold turkey. No patches. No gum. No tapering down to 90, then 50, then 20. 100 cigarettes a day, then zero. I haven’t touched one in 19 years. That’s my wiring. All-or-nothing. Excess or zero. No middle ground.
People ask how I quit smoking 100 a day. The answer is the same as how I quit Coke. The same as how I fast. The same as how I eat. I don’t do moderation. I never have. And for years, I thought that was a weakness. Turns out? It’s my strength.
The Numbers: 100 Cigarettes a Day, Then Nothing
I quit in 2006, age 33. Peak consumption: 100 cigarettes daily. That’s five full packs. Every. Single. Day. I didn’t taper. Didn’t cut down gradually. Didn’t negotiate with myself about “just 10 less today.” 100 a day. Then zero. That’s how it had to be.
I tried moderation. Failed every time. “Cut down to 50 a day, then 20.” Didn’t work. “Just one cigarette after dinner.” That one became five, then 20, then I was back to 100 within a week. Moderation doesn’t work for me. Never has.
Cold turkey was the only option. 100 or zero. Binary. On or off. Nineteen years later, still zero.
The Light Switch: Understanding All-or-Nothing Wiring
Think of it like a light switch. Some people have dimmers. They can go from 100% brightness to 70%, then 40%, then 20% gradually. Smooth transitions. Controlled steps. I’m stuck with an on/off switch. Full brightness or pitch black. No middle setting.
For years, I thought that was a flaw. “You’re extreme. You can’t control yourself. You need to learn moderation.” But here’s what I’ve learned: I don’t need to resist one cigarette. I need to flip the switch once. Off. Done. No negotiation. No “maybe just one.” Switch is off.
The same wiring that made me smoke 100 a day is the same wiring that let me quit cold turkey and never look back. It’s not a bug. It’s how I’m built. And once I stopped fighting it, everything changed.
How This Connects to Fasting (And Why It Works for Me)
Same wiring. Different habit. Coke: 6 litres a day, then zero. Food: entire packet of biscuits or fasting. Alcohol: rarely used, but excess when I did. All-or-nothing with everything. That pattern hasn’t changed in 19 years.
Fasting works for me because it’s binary. Eating or not eating. No grey area. No “just a small snack.” No “let me have 500 calories and call it semi-fasting.” Switch on or off. That’s it.
Moderation-based diets never worked. “Eat 80% healthy, allow 20% treats.” I’d negotiate that 20% into 50%, then 80%, then back to square one. But fasting? Eating window opens at 2pm. Before 2pm, I’m not eating. After 2pm, I eat. No negotiation. No decisions to make every hour.
Know your wiring. Work with it, not against it. If you’re wired like me, fasting might be the tool you’ve been looking for. Not because it’s extreme. Because it’s clear.
🎯 Key Takeaways
- All-or-nothing isn’t a weakness — For some people, it’s the only sustainable approach that works
- Binary systems work better than moderation — Fasting (eating or not eating) removes the grey area where negotiations happen
- Know your wiring and work with it — Trying to force moderation on an all-or-nothing personality is a recipe for failure
Ready to Try Fasting as a Tool (Not a Diet)?
If you recognize this pattern in yourself — the all-or-nothing thinking, the failed attempts at moderation, the need for clear on/off switches — fasting might work for you too. Not because it’s extreme. Because it’s binary.
👉 Get the 14-Day Rhythm Reset Guide (free)
💪 Want ongoing support? Join Rhythm Club for £30/month (includes FREE app access, community, and weekly accountability calls)
🔽 Read the Video Transcript
I used to smoke 100 cigarettes a day. I haven’t smoked in 19 years. One hundred. Not 20, not 40. 100 a day. All-or-nothing. Excess or zero.
Quit 2006. 19 years ago. Age 33. Peak smoking: 100 cigarettes a day. That’s five packs. Every. Single. Day. Cold turkey. Didn’t taper. Didn’t cut down gradually. Didn’t use patches or gum. 100 a day. Then zero. That’s my wiring.
People ask: “How’d you quit smoking 100 a day?” Same way I quit Coke. Same way I fast. Same way I eat. All-or-nothing. Can’t do “just one cigarette.” Can’t do “cut down to 50 a day, then 20.” Tried that. Failed every time. Moderation doesn’t work for me. Never has. 100 a day or zero. Binary. On or off. 19 years later, still zero.
Think of it like a light switch. Some people have dimmers — they can go from 100% to 70% to 40% gradually. I’m stuck with an on/off switch. Full brightness or pitch black. No middle setting. For years, I thought that was a weakness. “You’re extreme. You can’t control yourself.” Turns out? It’s my strength. I don’t need to resist one cigarette. I need to flip the switch once. Off. Done. No negotiation. No “maybe just one.” Switch is off.
Quit 2006, age 33. Peak consumption: 100 cigarettes daily (five packs). Quit method: Cold turkey (implied, no gradual reduction mentioned). Duration quit: 19 years. Zero cigarettes since.
Same wiring: Coke (6 litres/day → zero), food (entire packet → fasting), alcohol (rarely used, but excess when used). All-or-nothing isn’t a bug. It’s how I’m built. Fasting works for me because it’s binary. Eating or not eating. No grey area to negotiate.
I don’t do moderation. Smoked 100 a day or didn’t smoke at all. That wiring hasn’t changed. Coke, cigarettes, food, fasting. All-or-nothing with everything. Fasting works for me because it’s binary. Eating or not eating. No negotiation. Switch on or off. Know your wiring. Work with it, not against it.
This is educational content, not advice. If you struggle with all-or-nothing thinking around food, speak to a professional. Not everyone works this way. That said — if you recognize this pattern in yourself, I’ve got a free 14-Day Rhythm Reset Guide. Fasting as a tool for people who can’t do moderation. Link in description.
⚠️ Important: This is educational content based on evidence and personal experience. It is not medical advice. Speak to your GP before making changes to your fasting pattern, diet, or medication.
Questions? Email hello@waymorethanweightloss.com
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