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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More Chews and Bites Extend Meals
- Longer mealtime results from more chews and bites, not slower chewing rhythm.
- Jaw tempo is hardwired, but bite frequency and thoroughness vary naturally.
Eating Slower Enhances Fullness Signals
- Extra seconds eating allow fullness hormones time to circulate.
- Women respond stronger to slow rhythmic eating, but both sexes benefit.
Use Smaller Bites and Utensils
- Take smaller bites to increase chew count naturally.
- Use smaller utensils and cut foods into smaller pieces to slow eating effortlessly.