Chef Alexander changed my life. I will never look at wine, cheese, or fat loss the same. 

My girlfriend fiancé and I signed up for a tasting “experience.” I didn’t know what to expect. I like wine and cheese as much as the next guy, but I’m no connoisseur. I went in with an open mind and an open mouth. 

We met Alexander outside his apartment in a bustling, historic street in Paris. I was convinced we had been scammed until we spotted him strolling up 11 minutes late. The French take their time, you know. 

Close your eyes and picture a French chef. This is Alexander. Strong accent, wry smile, 5 o’clock shadow, apron. When we smelled the faint hint of wine and cigarettes on his breath, we knew we had the real deal. 

After teaching us the history of food in France (did you know the average Frenchmen drank 2 liters of wine per day?), we got down to business. We picked up the crunchiest baguettes from a local market and he welcomed us into his restaurant. 

He poured us some white wine. Then a slice of cheese. Next, a hunk of baguette. After, some more cheese. More wine. Red this time, to go with the sharper cheese. I think some olive oil and apple slices snuck in there, the details are fuzzy. 

You know that scene in Ratatouille when he combines the strawberry with cheese and his mind explodes? It was like that. 

What we ate was spectacular. How we ate was revelatory. 

The focus was only partially on the food. How to explore your tastes, pairing certain wines with complimentary cheeses, etc. But Chef Alexander’s primary goal was to enlighten us on the beauty of mindful eating. 

He encouraged us to:

• Slow down. The average French dinner lasts 5 hours. Any meal less than 3 is “fast food”, according to Alexander. Chew slowly, take your time, and out your fork down in between bites. 

• Use all of your senses. Look, smell, touch, and, of course, taste. He didn’t mention using your ears, though that is how we determined the proper crunch of the baguette.

• Eat for enjoyment. Put away your work and de-stress. All French companies are required to give their employees a one hour lunch break and it’s an “unwritten rule” to never talk about work.

Chef Alexander equipped me with a new framework for explaining the benefits of mindful eating. 

I’ve been touting it for a few years. From what I’ve seen personally and with my clients, mindful eating is the most underrated strategy to make fat loss easier. 

Here’s where I went wrong - before I met Chef Alexander, I focused too much on the physical benefits. I explained how eating mindfully helped you lose fat and improve your performance.

But I neglected the most important effects - mental, emotional, and, yes, after having a chocolate croissant that tickled my soul, even spiritual. 

Eating mindfully is an integral piece of good health because it:

1. Helps you feel fuller, faster. 

2. Improves digestion.

3. Improves blood sugar.

4. Increases enjoyment of the meal.

5. Helps you understand that food isn’t just fuel.

   
   
   

At the end, I’ll share my personal mindful eating philosophy. Tie up your bib, sharpen your steak knife, and let’s dig in!

1. Eating mindfully helps you feel fuller, faster. 

Chef Alexander gestured to his surprisingly slim physique and proclaimed, “Look at me. Do I look like a guy that eats cheese and drinks wine every day? The key, for me, is that I eat very slowly.”

He understood that eating mindfully can profoundly impact your ability to maintain your weight. It even makes it easier to shed unwanted pounds.

Research supports this notion. A study conducted at the University of California, Davis, found that individuals who practiced mindful eating techniques consumed significantly fewer calories during their meals compared to those who ate in a distracted manner.

The reason behind this is simple: when you eat mindfully, you're more in tune with your body's hunger and fullness cues.

Now, you might be wondering how this relates to your fat loss goals.

Well, here's the magic: feeling fuller, faster means you're less likely to overeat, especially when it comes to calorie-dense foods that could be derailing your progress. It's the difference between finishing a meal and feeling satisfied versus mindlessly consuming extra portions and then grappling with regret later.

Imagine the impact this could have on your weekly calorie intake. By incorporating mindful eating into your routine, you'll likely find that you naturally consume fewer calories without feeling deprived or hungry all the time.

But what exactly is mindful eating? It's not about counting every calorie or adhering to strict dietary rules. Instead, it's about becoming more aware of your eating habits, your body's signals, and the sensory experience of each meal. It means slowing down, savoring the flavors, and truly enjoying your food.

The benefits of mindful eating go beyond just calorie control. Next we’ll explore how it can improve digestion, so you never need to deal with indigestion or tummy rumbles again.

2. Eating mindfully improves digestion.

Mindful eating can transform your digestive health.

A study conducted by the University of North Carolina found that individuals who practiced mindful eating experienced significant improvements in digestive issues such as indigestion, bloating, and discomfort. The reason behind this lies in the way mindfulness changes your approach to eating.

When you eat mindfully, you're fully present at the table and eat slower. This can reduce the chances of overeating and improve how well you chew. This slower, more attentive eating style gives your body the time it needs to properly process food.

Improved digestion is not only about preventing discomfort; it also has a ripple effect on your overall health. When your digestive system functions optimally, you absorb nutrients more efficiently, aiding in better nutrient utilization and overall well-being.

This can translate to improved energy levels, enhanced immune function, and a reduced risk of gastrointestinal disorders.

But it doesn't stop there. Proper digestion is also linked to better mood regulation and mental clarity. When your gut is in good shape, it communicates positively with your brain, contributing to emotional balance and cognitive function.

Now that you understand how mindful eating can work wonders for your digestion and, consequently, your overall health, let's move on to the next section, where we'll explore how this practice can positively influence your blood sugar response. This is another crucial piece of the puzzle in your journey to a healthier, leaner you.

3. Eating mindfully improves your blood sugar. 

Eating slowly and mindfully can significantly improve blood sugar levels, reducing the risk of diabetes and providing numerous health benefits. Two notable studies highlight this connection.

1. In a study published in the "Journal of Nutrition and Diabetes," participants who practiced mindful eating techniques experienced improved post-meal blood sugar levels compared to those who ate quickly and without much thought. This finding underscores the importance of pacing your meals and savoring each bite, as it can lead to more stable blood sugar levels.

   
   

2. Another study conducted at the Harvard T.H. Chan School of Public Health discovered that individuals who practiced mindful eating had a lower risk of developing type 2 diabetes over time. This is a remarkable testament to the long-term benefits of incorporating mindful eating into your daily routine.

Now, you might be wondering why managing blood sugar is so critical. Well, it's not just about preventing diabetes; it's about optimizing your energy levels and reducing the risk of various health issues. When your blood sugar levels remain steady throughout the day, you'll experience fewer energy crashes and cravings.

This means more sustained energy to power through your workouts and daily activities, making it easier to maintain a healthy lifestyle.

Furthermore, steady blood sugar levels are associated with a reduced risk of heart disease, the number one leading cause of death. By managing your blood sugar through mindful eating, you're not only supporting your fat loss goals but also taking proactive steps toward overall health and longevity.

In the next section, we'll explore how this practice can enhance your meal enjoyment, making your fat loss journey suck a whole lot less.

4. Eating mindfully increases enjoyment of the meal.

Think about your favorite meal—the one that makes your taste buds dance and leaves you feeling content and satisfied. Now, imagine savoring every bite of that meal, fully immersed in the flavors and textures. This is the essence of mindful eating, and it can profoundly impact your fat loss journey.

The simple act of eating mindfully allows you to tap into the sensory pleasures of food. It encourages you to appreciate the intricate flavors, textures, and aromas that make eating such a gratifying experience. By paying close attention to your food, you not only heighten your enjoyment but also feel more satisfied after each meal.

The emotional and psychological benefits of enjoying your food should not be underestimated. A positive relationship with food fosters a healthier attitude towards eating. It eliminates the guilt and stress often associated with restrictive diets, promoting a sustainable and balanced approach to fat loss.

So, the next time you sit down for a meal, remember that mindful eating isn't just a technique; it's a gateway to a more satisfying dining experience. It's about taking pleasure in nourishing your body and achieving your fat loss goals while appreciating the journey.

Next, we'll explore how this perspective can revolutionize your relationship with food and enhance your journey to a healthier, leaner you.

5. Eating mindfully helps you understand that food isn’t just fuel.

Food isn’t just fuel; it's an integral part of our lives that brings pleasure, cultural experiences, and connection.

In a world where nutrition can sometimes be reduced to mere numbers, it's easy to forget that food carries deep cultural and emotional significance. Think about the joy of sharing a home-cooked meal with loved ones during holidays or savoring a favorite childhood dish that brings back cherished memories.

The beauty of mindful eating lies in its ability to help you appreciate these aspects of food fully. It encourages you to savor the diversity of flavors and cuisines, to enjoy the artistry of cooking, and to recognize that food can nourish not only your body but also your soul.

Crucially, understanding that food isn't just fuel doesn't mean abandoning your fat loss goals. In fact, it can enhance your journey by allowing you to strike a balance between enjoying food and achieving your desired body composition. It's about finding harmony between nourishing your body for health and indulging in the pleasures of eatinng.

So, as you continue to practice mindful eating, remember that it empowers you to have your cake and eat it too—literally. You can enjoy the rich tapestry of culinary experiences while making mindful choices that support your fat loss goals. Sounds like a plan to me.

My mindful eating strategy and key takeaways.

“Do you ever eat dessert?”

A client asked me that question the other day and it’s one I get a lot. I don’t know if I give off the vibe of a guy that vacations in Paris and maintains a strict diet, but I am not. Oh, let me tell you, I am not.

Over the past week, I subsisted off croissants, baguettes, gelato, cheese, macaroons, wine, and beer, with a few splashes of water and protein bars thrown in. 

My physical health took a backseat. My overall health thrived. Trying new foods in a new country and exploring the culture. Memories that will last a lifetime. How can you beat that?

My personal mindful eating philosophy is simple. I enjoy it to the fullest when it’s meaningful and important, and stay consistent when it’s not. You can eat whatever you want, just not whenever you want. 

Croissants and wine in Paris? Sign me up, ten times out of ten.

Donuts in the break room on a Tuesday morning or bar pizza at happy hour? Hard pass.

Just like your favorite food may be chicken nuggets and mine may be oatmeal, this trade off is highly individual. It’s dependent on genetics, experience, culture, and values.

This excerpt from, interestingly enough, “Your Money Or Your Life” explains mindful eating beautifully:

All you have to do is be conscious. Being conscious means you become aware of what you are thinking and feeling as you think and feel it. It’s cultivating an inner witness that simply observes what’s going on with warm awareness, not judging, not evaluating, just curious. And when you find yourself in your old habits—eating when you are bored, alone in the kitchen, between tasks, wanting a treat for a job well done, blue with depression, green with envy, or red with fury—you return to being conscious, skipping the guilt step and just returning to observing hunger, satiation, and motivation. Simple—but not always easy. It takes discovering and exercising some mental muscles that may have atrophied from misuse. You have to identify what “hungry” is, what “full” is, what you truly want as opposed to what you crave out of feeling perpetually deprived, and what you are actually eating while you are eating it. 

Decide what food and experiences are worth it for you. That way, there’s no guilt. You get to enjoy your favorite foods, create lifelong memories with friends and family, and still stay on track. 

Bon Appetit, my friend.

3 Steps You Can Take

1. Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, you waste a few minutes of your time chatting with a curly haired weirdo (But in that case, that’s Dr. curly haired weirdo, to you 😂)

2. Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.

3. Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.


Have a wonderful week <3

John

FAQs and Additional Resources

Q1: Can mindful eating help with weight loss?

A1: Yes, mindful eating can be a valuable tool for weight loss. By practicing mindful eating, you become more aware of your eating habits, reduce overeating, and make healthier food choices, all of which can contribute to weight loss.

Q2: Is mindful eating suitable for everyone, regardless of age or dietary restrictions?

A2: Yes, mindful eating is a flexible approach that can benefit people of all ages and dietary preferences. It's not about specific diets but rather about how you approach and experience food.

Q3: How can I start practicing mindful eating?

A3: To begin mindful eating, try the following:

• Eat without distractions, such as TV or smartphones.

• Pay attention to the flavors, textures, and smells of your food.

• Eat slowly and savor each bite.

• Listen to your body's hunger and fullness cues.

• Be mindful of portion sizes.

Q4: Can mindful eating help with emotional eating?

A4: Yes, mindful eating can help address emotional eating. By becoming more aware of your emotions and how they influence your eating habits, you can develop healthier coping mechanisms and make more conscious food choices.

Q5: Can mindful eating be integrated with specific diets or meal plans?

A5: Yes, mindful eating can complement various diets or meal plans. It can help you adhere to your chosen dietary guidelines by promoting awareness and moderation in your eating habits.

Additional Resources:

1. Books:

   • "The Joy of Half a Cookie: Using Mindfulness to Lose Weight and End the Struggle with Food" by Jean Kristeller

   • "Savor: Mindful Eating, Mindful Life" by Thich Nhat Hanh and Lilian Cheung

2. Websites and Apps:

   • Mindful.org: Offers articles, courses, and resources on mindful living and eating.

   • Calm: A meditation and mindfulness app that includes guided mindful eating exercises.

Remember that mindful eating is a skill that takes practice and patience to develop. Over time, it can become a natural and enjoyable part of your daily life, contributing to your overall well-being and helping you achieve your fat loss goals in a sustainable way.