How to Create Optimal Health and Add 20 Years to your Life:
There are four simple rules of eating (eating habits) fundamental to controlling obesity levels, energy levels, and endurance in lifetime years. Today, our eating patterns are out of control, off the map, and destructive.
Diets don’t work, because they tell your brain overall that you’re not going to have what you want, and the brain acts upon this message by storing up what it needs to survive. Essential your brain is doing its job to protect you from danger and threat by its nature. Instead focus on a new way of organizing your eating patterns, to create optimal health and aliveness. As you eat this way, you master how to work with the brain you have, in favor of creating what you want.
Here are the four habits:
1. EAT WHAT YOU WANT
Directive: get rid of anything you don’t like/fridge purge
Change grocery list.
2. WHEN HUNGRY, EAT
Directive: carry dry food with you to “pop” food in that you WANT,
to keep blood sugar levels stable.
3. EAT CONSCIOUSLY
Directive: only focus on food, taste it, savor it, put fork down, chew.
Enjoy it like it’s your last meal.
4. WHEN YOU’RE FULL, STOP
Directive: develop the sensor of your stomach, not your eyes.
eat blind-folded 3 times to sense this switch. Let go of guilt
of leaving left-overs.
Why eat what you want? Low fat or low sugar on food labels is deceiving. Advertisers love to help you buy what appears to be “less fat”, or low fat, low sugar, packaging that it claims to deliver healthier content. But this is just advertising, not actual. Diet coke is worse from you than regular coke. Diet foods carry substitute content that backfires into worse risks long term.
When you eat what you want, you eat well, you feel full. And you tend to eat when you want, the second eating habit, because you look forward to what you eat. When your fridge is full of unwanted food you’ve forced yourself to buy, you behave accordingly. It’s about obligation instead of joy. You disengage from the natural desire to eat what you want. What does the mind do knowing that it’s going to be given what it doesn’t want, especially when it’s nature is to protect you? It can’t be trusted obviously. So you buy what you don’t want, force yourself to eat it, feel satisfied less and less, and crave what you want more and more. Then you give into what you want later, compensate for the loss of not having it, and overeat, leading away from optimal health. Essentially you create a guilt pattern.
When you’re hungry, eat. Follow your body’s signals, and be ready to graze. With good planning, you can ensure that you have food available that you like, when you’re hungry. When you graze your metabolism stays in motion, and food is processed and eliminated pace commensurate with less fat storage for later, because your brain is getting to know you’re giving your body a constant stream of survival and care. So your brain stops saving (storing up fat) for a rainy day.
But if you dismiss your hunger signals, you’re telling your brain that you’re starving, causing a signal to your body to store more fat. This occurs when your blood sugar drops below a healthy level. The waiting period then causes an over-compensation for low blood sugar by shooting up above a healthy level because you’re too hungry after period of starvation. Insulin is then released to lower the sugar spike, in fact more than usual to soak up the sugar, which then causes more glycogen to be stored in the cells (fat). The hunger leads to gorging and eating more than normal, which leads to spikes in blood sugar, leading to more insulin, leading to more glycogen in the cells, hence more fat storage, leading away from optimal health.
Today, we eat in combination with other activities—TV, texting, distractions, cell phones, everything except the food being the focal point. This creates a neglect barrier to tasting and savoring the food as the key occupant in the present moment. When we distract our attention from the food, we miss the benefits of good digestion at stage one in the mouth, and we miss the enjoyment of the food we’re tasting. Go to a fast food restaurant and watch people wolf down a sandwich as they look at texts or emails. It’s like numb sex; you just prostitute your food experience. Instead, choose to eat consciously. Make your meal as if it’s your last. Take your time. Savor your food; enjoy it like the first time. When you do this, you gain more from every bite, and you break down the food in a way that it processes in your system favorably, creating less saturation and better elimination.
We tend to eat with our eyes, not our stomach signals. Be an observer; watch yourself to understand this notion. How do you tend to stop eating? Your eyes consume your food, not your stomach. And second, a little voice inside you says to finish your food, don’t leave food, it’s selfish. When you eat from these sources of attention, you overeat, more than your stomach can handle, leading to less optimal health.
These four habits work in conjunction interdependently. When you eat what you want and eat it when hungry, you feel full and pleased. Eat frequently and eat what you want. Eating what you want and eating when you’re hungry helps position eating consciously, savoring every bite. And stopping when your stomach says to stop is also helped by the previous three habits. It’s a system for eating your way to optimal health and reconditioning your brain in favor of your outcome.
WARNING. Do not focus on one of these; you must do all four at once. You must have all four bases covered to make all four habits automatic and consistent. Bring your attention to occupying your eating throughout the day and make choices around food content, consciousness and timing.
Portion control is not as powerful as these four habits, because by itself controlling portions isn’t effective or lasting. Remember—less food of what you like, your brain thinks you’re threatening your survival and commands your system accordingly. STORE UP!
Two immediate actions within reach are: 1) do a fridge audit and toss out anything you don’t want to eat, and 2) regroup on your grocery list. Another is creating an ongoing access system of eating when hungry, even if you’re on the road—be prepared.
Most of all, these four habits signal your brain that you want to be around a long time. When the brain grasps that urge, it adapts you to it, and adds years to prepare you for living them. When you take care of you, your body plans accordingly.