Dr. Joseph Mercola - Take Control of Your Health
Slow Down! Why Your Fast Eating Habit Might Be Hurting You - AI Podcast
May 16, 2025
Eating slowly can lead to better digestion and help control appetite. Research shows that a rhythm of 40 beats per minute can extend your meal time and increase the number of chews and bites. Practical tips include using smaller utensils and putting your fork down between bites to allow fullness signals to kick in. Surprisingly, women respond more strongly to slow eating cues, but everyone can benefit. Background music can also enhance this mindful approach, making meals more satisfying and preventing overeating.
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Quick takeaways
- Slower eating habits, such as taking smaller bites and using smaller utensils, enhance satiety signaling and prevent overeating.
- Incorporating rhythmic background music at 40 beats per minute can promote mindful eating and extend the enjoyment of meals.
Deep dives
The Impact of Meal Duration on Appetite Control
Eating quickly can significantly hinder the body's ability to register fullness, leading to overeating and potential weight gain. Research indicates that when meals are completed in under 20 minutes, the signals from brain concerning satiety are delayed, which can result in consuming more calories. A study demonstrated that participants who slowed their eating pace, by increasing the number of chews and bites, experienced a notable increase in meal duration and a better regulation of appetite. This change is crucial, as hormones that signal fullness require adequate time to circulate, making it essential to modify eating habits for improved metabolic health.
