Eating 101

Science-Backed 

Strategies for Hacking

Your Habits
“How healthy are your eating habits?” That question probably makes you think about
the kinds of foods you eat. After all, it’s no secret that the quality of your diet really
matters. But here’s something not so well known: Healthy eating habits involve far more
than just what you put in your mouth. 

In this Eating 101 Guide, you’ll discover a dozen everyday eating behaviors that can help
you make better food choices, feel more satisfied and in control, boost your energy and
metabolism, and enjoy every meal like never before. Get ready to dig in: You’re about to
transform your relationship with food for good.
 The Essentials
Adopting these first eight habits costs you nothing. You can use them no matter what
foods you eat now. You can start with one at a time, or try incorporating several
together for a bigger impact.

They complement and enhance each other, creating a powerful foundation for

healthier eating and a lasting lifestyle.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Follow ”Hara Hachi Bu”
Originating as a practice in Okinawa, this Japanese phrase means
“eat until you are 80 percent full.”

Why It Matters
Have you ever thought, ‘I have room left for pie,’ but then as you’re finishing the slice, you wonder,
‘What the heck was I thinking?!’ Turns out—according to the tightness of your pants—you most

certainly did not have room left for pie. While frustrating, there’s a reason this happens, and it involves
both a hormone called leptin and the types of foods you eat.

Leptin is responsible for telling your brain that you’re full. But in many people,
the signal from leptin is weaker than the urge to eat. When that happens, your
brain takes longer to recognize when you’ve had enough food—so you keep
noshing. This is called “leptin resistance,” and it’s common in folks who struggle
with their weight. In fact, as your body fat increases, so does your resistance to
leptin.

What’s more, ultra-processed foods—what most people call junk food—can also
“trick” you into eating too much. That’s because they’re loaded with a delicious
combination of carbs, fat, and sodium—increasing your drive to eat. They also
tend to lack fiber and protein, nutrients that help regulate your appetite and
make you feel full. This can lead to overeating and further contribute to leptin
resistance, creating a vicious cycle.

Enter “hara hachi bu.” Eating until you’re 80% full, and not completely full,
allows you to stay one step ahead of your leptin signals. In a few minutes, your
brain will catch up to what your stomach already knows, and you’ll feel satisfied
but not stuffed.

Hack the Habit Chew on This

Don’t overthink it: The idea is to shoot for 80%, but there’s no When a group of young men were told to eat Domino’s pizza until
exact way to measure this. It’s all about your intention and trying they were “comfortably full,” they each consumed, on average, 7
to “listen” to your body. That’s what matters. Another way to slices and whopping 1,600 calories, according to a University of
think about it: Eat so you’d feel comfortable doing yoga right Bath study. And when they ate until they “couldn’t eat another
after your meal. bite”? They downed over 3,100 calories.

References

Hengist A, Edinburgh RM, Davies RG, Walhin J-P, Buniam J, James LJ, et al. Physiological responses to maximal eating in men. Br J Nutr. 2020 Aug 28;124(4):407–17.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Eat Slowly and Calmly
Turns out, your mom was right when she told you
to sit down at dinner.

Why It Matters
Wolfing down breakfast over the sink doesn’t tend to
give off “I’m totally chill” vibes. In fact, when you rush
through a meal, your body interprets that to mean
you’re under stress or being threatened in some way.
(Even just eating while you drive or are work can send
your body the wrong signals.) That’s not great for your
digestion—and it can cause you to eat more.

Here’s why: Stress activates your sympathetic nervous

system, which is responsible for your “fight or flight”
response. This is helpful if you’re in danger. But if you’re
eating? Not so much. It deprioritizes digestion, making Hack the Habit
it harder for your body to process food efficiently.

After each bite, put your fork down. Or take a deep breath (or
This is where eating slowly comes in. By consciously two). Or have a sip of water. Or do a combination of the three.
These behaviors not only slow you down but can also calm you
slowing down, fully chewing your food, and trying to
down. Fair warning: As easy as this advice might seem, it can
savor every bite, you can engage your parasympathetic
be surprisingly difficult for some. If you struggle, try timing
system and switch to “rest and digest” mode.
your meals and aim to take a little longer each time you eat—

even if it’s only by 10 seconds. Also, remember this saying:
The benefits: One study found that chewing food “Don’t put food in your mouth when there’s food in your
thoroughly enhances blood flow to your intestines for mouth.”
better digestion and increases diet-induced
thermogenesis (the energy you burn digesting food).
Other studies show this approach can help decrease
Chew on This
calorie intake by up to 12% and self-reported hunger In a study of 3,200 Japanese men and women, researchers
levels because it gives your gut enough time to produce found that fast eating was strongly associated with being
hormones to tell your brain it’s full. overweight.

References

Hamada Y, Kashima H, Hayashi N. The number of chews and meal duration affect diet-induced thermogenesis and splanchnic circulation. Obesity. 2014 May;22(5):E62–9.

Miquel-Kergoat S, Azais-Braesco V, Burton-Freeman B, Hetherington MM. Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-
analysis. Physiol Behav. 2015 Nov 1;151:88–96.

Maruyama K, Sato S, Ohira T, Maeda K, Noda H, Kubota Y, et al. The joint impact on being overweight of self reported behaviours of eating quickly and eating until full: cross
sectional survey. BMJ. 2008 Oct 21;337:a2002.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Don’t Let Yourself

Get “Hangry”
It absolutely will lead to frustrating food decisions.

Why It Matters
Chances are, you’ve felt “hangry” before: that Insulin helps move that excess sugar out of your bloodstream and into
combination of hunger and anger that’s often your cells of energy. Which is good, except sometimes, this flood of
accompanied by shakiness, frustration, and even insulin causes your blood sugar to drop too low. And the result?
confusion. But just so you know: It wasn’t in your head— Reactive hypoglycemia (yes, “hypoglycemia” is the medical term for
it’s a predictable metabolic condition. That’s because low blood sugar). This typically occurs within two to four hours after
“hanger” happens when your blood sugar drops too low. eating a carb-heavy meal.

This could be due to an extended period of not eating or

thanks to a condition called “reactive hypoglycemia.”

No matter what the reason for your hanger, you can avoid it by eating

reasonably-sized meals at regular intervals. Eating until 80% full is
Reactive hypoglycemia can occur when you eat a big absolutely your friend here. But everyone’s different, so look for
batch of carbs—such as pancakes with syrup or an patterns. If you get hangry, ask yourself, “When and what did I last
oversized plate of pasta with bread—that spikes your eat?” Make a note of it, and if you notice the same thing happening
blood sugar. Your body likes your blood sugar to stay over and over, adjust accordingly. What’s more, avoid reaching for
pretty even, so to get your levels back to normal, it sends ultra-processed foods. They’re very easy to overeat and usually loaded
the hormone insulin to the rescue. with carbs, the combination of which can send your blood sugar
soaring (and then crashing all over again).

Hack the Habit C he w o n his

T

The sa y l
ing is true: Fai ing to prepare equa s preparing tol In a recent study from the Netherlands, women who skipped their
l
fai . Get ahead of hanger b y l p anning your mea s and l usual breakfast after a 14-hour fast reported more negative emotions—
snac k
s in ad v y
ance of each da , and stoc k
ing up and frustration, anger, confusion—and lower levels of self-esteem
-
prepping high protein and high fiber snac - k s to a v
oid a compared to those who didn’t miss their morning meal.
food emergenc . Con y v enient, tast y options inc ude l
-
grass fed beef stic k - l
s, hard boi ed eggs, sa mon jer l ky
,

l
canned sardines, a monds, carrots and hummus, and

berries.

References

Ackermans MA, Jonker NC, Bennik EC, de Jong PJ. Hunger increases negative and decreases positive emotions in women with a healthy weight. Appetite. 2022 Jan
1;168:105746.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Prioritize Sleep
Lack of shuteye makes healthy eating habits harder.

Why It Matters
What does sleep have to do with good eating? A lot, according to science. Turns out, skimping on shuteye can disrupt key hormones that
regulate your appetite. Specifically, poor-quality sleep can simultaneously increase ghrelin—a hormone that stimulates your appetite—and
decrease the effectiveness of leptin, a hormone that helps reduce your appetite. Ever had a stretch of time when you were sleeping
horribly, and your cravings for sugary, fatty, salty foods went through the roof—and your healthy eating habits went out the window? That’s
hormonal disruption in action.

But it’s not the only issue with poor sleep. When you’re tired, your decision-making ability and willpower are impaired, which can sabotage
even the most well-intentioned eating plan. Case in point: University of California, Berkeley, researchers found that when healthy people
were deprived of sleep for 24 hours, they experienced decreased activity in brain regions critical for evaluating food choices. This
impairment in decision-making led to an increased preference for high-calorie foods, even though the participants didn’t report being any
more hungry than normal.

Hack the Habit Bonus Tip Chew on This

You’ve probably heard lots of tips for If you’ve had a rough night’s sleep, get a University of Chicago scientists gave
getting better sleep, but this may be the healthy dose of protein, fat, and fiber for sleep coaching to people who were
best one to start with: Wake up and go to breakfast. Examples: Eggs and avocado, getting less than 6.5 hours of shuteye a
bed at the same time every day. This or a protein shake with nuts, seeds, or night, and found that for every extra hour
helps regulate your circadian rhythm, berries. This helps you feel full and of sleep these folks got, they consumed
your body’s internal clock that controls satisfied and reduce the likelihood of 162 fewer calories a day. That’s 1,000
the sleep-wake cycle—making it easier cravings as you start your day. calories less per week, just by snoozing.
for you to fall asleep and wake up feeling
refreshed. Here's what to do: Take your
earliest wake-up time of the week and
count backward 7-8 hours. Those are
your sleeping hours. Stick to this
schedule as consistently as you possibly
can—even on weekends.

References

Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013;4:2259.

Cooper CB, Neufeld EV, Dolezal BA, Martin JL. Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med. 2018 Oct 4;4(1):e000392.

Zhu B, Shi C, Park CG, Zhao X, Reutrakul S. Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of
randomized controlled trials. Sleep Med Rev. 2019 Jun;45:18–30.

2. Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A
Randomized Clinical Trial. JAMA Intern Med. 2022 Feb 7.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Move after Eating
A body in motion tends to stay… a lot healthier.

Why It Matters
While the couch might look inviting after a meal, taking a short walk instead can do wonders for your health. That’s because going for a
brisk stroll within 30 minutes after finishing a meal has been shown to significantly lower elevated blood sugar levels. The movement
helps your body better process the carbohydrates from your meal, enhancing your metabolic health. This may help reduce the risk of
type 2 diabetes, obesity, polycystic ovary syndrome (PCOS), heart disease, and other chronic conditions. Interestingly, you see this
practice a lot in the Blue Zones, the areas where the longest-living people in the world reside, in part due to their lower levels of chronic
disease.

Hack the Habit Chew on This

Ask your partner, kids, or friend to join you for an after-dinner In Italy, people often take an evening stroll, known as “la
stroll. But look for other opportunities, too: When you can, walk passeggiata,” after dinner. The tradition isn’t about burning off
home after you eat at a restaurant and look to schedule work calories; it’s about enjoying fresh air and spending time with
calls you can take while on the move right after lunch. loved ones. Interestingly, in a 50-year study, researchers found
that Italian immigrants living in Roseto, Pennsylvania, had
significantly lower rates of heart disease—partly attributed to
such cultural lifestyle habits as la passeggiata—than folks living a
more typical American lifestyle in the next town over.



References

DiPietro L, Gribok A, Stevens MS, Hamm LF, Rumpler W. Three 15-min bouts of moderate postmeal walking significantly improves 24-h glycemic control in older people at risk
for impaired glucose tolerance. Diabetes Care. 2013 Oct;36(10):3262–8.

Egolf B, Lasker J, Wolf S, Potvin L. The Roseto effect: a 50-year comparison of mortality rates. Am J Public Health. 1992 Aug;82(8):1089–92.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Track Your Snacks
Uncover the real reason you can’t stop eating.

Why It Matters
When it comes to maintaining a healthy metabolism—and healthy body

weight—compulsive snacking can feel like public enemy #1. This unwanted

behavior can happen for various reasons, but often, it’s driven by how you feel.

Everything from stress to boredom to sadness to anxiety can send you in

search of something to eat. And if you don’t address the underlying

problem, no amount of food is going to satisfy you. That’s because food

isn’t your actual problem—the way you’re feeling is the problem.

At the same time, it’s easy to fall into the trap of mindless eating. That’s when you

consume food without paying attention to what or how much you’re eating. Mindless

eating can lead to consuming far more calories than you need. It often happens while

watching TV, working, or scrolling through your phone—and it amplifies the ill effects of

compulsive snacking.

What can you do? For a week or two, keep a journal of each snack, and include the time of day you ate, what you were doing beforehand,
and how you felt emotionally. Did you just get off a weekly call with your mother? Were you struggling to focus at work? Are you stressed
or angry? This can provide clues to what’s driving your behavior, helping you gain a level of awareness that allows you to break the cycle
of emotional eating.

Hack the Habit Chew on This

Each time you eat, make it a designated spot, such as your A large review of mindful eating studies revealed that significant
kitchen table, rather than in front of the TV. Turn off distractions weight loss occurred after participants underwent a
like your phone and laptop, pay attention to your body’s hunger mindfulness-based eating program. What’s more, the weight
cues, and try to savor every bite. This goes hand-in-hand with loss didn’t differ much from conventional diet programs,
eating slowly and until 80% full, but now you’re also focused on suggesting that learning to listen to your body is more
being both present and intentional about what you eat. Pretend sustainable than restricting calories or crash diets.
every meal is like a fine dining experience. Don’t just nosh
without thinking: Smell your food before each bite, consider its
texture as you chew, and try to identify the flavors of each
ingredient.

References

Fuentes Artiles R, Staub K, Aldakak L, Eppenberger P, Rühli F, Bender N. Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-
analysis. Obes Rev. 2019 Nov;20(11):1619–27.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Clean Out Your Kitchen
Create an environment that sets you up for success.

Why It Matters
The more exposed you are to ultra-processed junk foods, the more
likely you are to choose them.

Ever see a fast food commercial and immediately feel hungry? Turns
out, when you know you have easy access to sugary, salty, fatty foods
—or even when you just see images of them on TV—it tricks your
neurochemistry into craving them.

Plus, it’s human nature to grab the easiest, tastiest snack available.
And make no mistake: Food manufacturers design ultra-processed
foods to be convenient, ready-to-eat, and delicious. If you want to
make improving your diet harder, by all means, keep lots of ultra-
processed food in your house. But if you’re ready to make a change,
it’s time to clean out your pantry and fridge by removing ultra-
processed foods—especially the ones you’re prone to overeat. This is
one of the most effective ways to instantly improve your eating habits.

Hack the Habit

Once you’ve culled the junk food from your kitchen, there’s a second,
equally important step. You need to prep healthy foods you love—by
washing, chopping, and storing them in easy-to-reach containers. One trick:
Think about what gets in the way of you snacking on vegetables, fruit, nuts,
and other whole foods. Then ask yourself, ‘How many barriers can I
remove?’—and try to do just that.

Chew on This
Penn State University scientists asked women to rank the “foods you can’t resist and find hard to stop eating.” The top five list: ice
cream, chips, chocolate, cookies, and pizza. What do all those have in common? They’re the exact same five foods that University of
Michigan researchers found to be most “addictive.”

References

Roe LS, Rolls BJ. Which strategies to manage problem foods were related to weight loss in a randomized clinical trial? Appetite. 2020 Aug 1;151:104687.

Schulte EM, Avena NM, Gearhardt AN. Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLoS One. 2015 Feb 18;10(2):e0117959.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Hydrate When
You’re Hungry
You’ve heard this tip before, but have you
tried it?

Why It Matters
Being hungry isn’t necessarily indicative of
being hungry for food. Sometimes, you
may actually just be thirsty. So, any time
you feel hungry—especially if you’ve just
eaten—start with a glass of water first and
then reevaluate your hunger levels. Even if
you’re truly hungry, water can help reduce
your appetite and contribute to the feeling
of fullness.

Hack the Habit

Drink 1-2 glasses of water before your meal. Also, drink at least two
liters of water daily and add electrolytes or trace minerals.

Chew on This
Researchers at the University of Birmingham in the UK gave two groups of people face-to-face weight loss consultation, and then
assigned them to two groups: One had 16 ounces of water 30 minutes prior to every meal; the other was “asked to imagine their
stomach was full before meals.” The result: The water drinkers lost 2.6 more pounds during the 12-week study.

References

Parretti HM, Aveyard P, Blannin A, Clifford SJ, Coleman SJ, Roalfe A, et al. Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients
with obesity: RCT. Obesity. 2015 Sep;23(9):1785–91.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Take It
To the Next Level
Once you’ve mastered the essential habits, you’re ready to elevate your eating game with these
advanced strategies. Implementing these habits can lead to even greater health benefits and long-
term results.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Have Protein, Healthy Fat,

and Fiber First

Save your sugar and starch for the end of your meal.

Why It Matters
Imagine feeling satisfied and energized after every meal At dinner, you might begin with protein-packed grilled chicken and
without the constant urge to snack. By starting your fiber-rich green vegetables (like spinach or broccoli). If you’re still
meals with protein, healthy fats, and fiber, you can hungry afterward, enjoy high-quality whole grains (such as black rice,
achieve just that. Two reasons: One, these nutrients fill quinoa, or millet) or starchy vegetables (sweet potato, butternut
you up and help you stay that longer. Second, they slow squash). This sequence ensures you fill up on the most nutritious
the absorption of sugar and starch into your parts of your meal first, leading to better appetite control and steadier
bloodstream. So, by eating them first, you can avoid the blood sugar levels.
blood sugar spikes and crashes that lead to cravings and
overeating.

This habit is particularly crucial at breakfast. Beginning

your day with protein and fats, like eggs and avocado,
sets you up for sustained energy and reduces the
likelihood of mid-morning hunger pangs. Want some
toast, too? Have it after your eggs and avocado.

Hack the Habit

If you’re in a pinch and don’t have time to whip up a savory
breakfast, start your day with a high-protein smoothie
with regenerative protein powder (we love goat whey)
blended with MCT oil or avocados for healthy fat. You can
even add in supplemental fiber to really set your body up
for high-performance.

Chew on This
In a study of premenopausal women, eating a high-protein breakfast of sausage and eggs (30-40 grams) resulted in lower blood sugar
and insulin levels and significantly fewer calories consumed at lunch and for the rest of the day versus a low-protein pancake breakfast.

References

Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-
based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015 Feb 10;14:17.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Stop Eating 3 Hours

Before Bedtime
The longer the window between eating and sleeping, the better.

Why It Matters
Ever heard of the Sumo Wrestler Diet? Sumo wrestlers
usually eat their last meal of the day just before bed. It
generally consists of large quantities of starch from rice
and noodles—a strategy to fuel their rigorous workouts
and bulk up all over.

Of course, “bulk up all over ” probably isn’t on your list of

health and fitness goals. Eating late, especially a carb-
heavy meal or snack, encourages more of that energy to
be stored as fat rather than used as energy. After all,
you’re sleeping, not moving.

What’s more, eating late also interferes with your body’s

natural rest-and-restore mechanisms. Instead of focusing
on rejuvenation, your body diverts energy to digestion.
While your brain rests and repairs during sleep, your other
organs are busy digesting the last meal for about five
hours. If this meal is loaded with empty carbs or sugar, it
overstimulates your system, making it hard to enter deep,
restful, slow-wave sleep. This can lead to inflammation,
organ and tissue damage, fatigue, and next-day cravings.

Hack the Habit Chew on This

Try to have your last meal or snack at least three hours before In a study published in the Journal of Clinical Sleep Medicine,
bedtime. If you want to optimize your sleep and fat-burning, stick researchers found that eating a high-calorie meal 30 to 60
with protein, healthy fats, and low-starch vegetables (like leafy minutes before bedtime had a significant negative effect on
greens or cruciferous veggies). sleep quality, especially in women.

References

Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec
15;7(6):659–64.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Fast at Least

12 hours a Day
But start gradually, or you might get hangry.

Why It Matters
It turns out our bodies are exquisitely adapted to starvation. In fact, we need a bit of scarcity to “clean house.” When you go 12, 14, or 16
hours or longer without eating, your body can shift its focus from digestion to cleaning up waste, debris, and damaged cells—a process
called autophagy. Fasting activates genes and enzymes that help remove toxins and reduce inflammation in the body and brain.

For many, fasting is an incredibly effective lever we can pull for longevity. This is because fasting is a form of hormesis, a good stressor
that could be summed up as “what doesn’t kill you makes you stronger.”

Fasting has been shown to help reduce belly fat, lower insulin levels and blood pressure, improve insulin sensitivity, and reduce the risk of
type 2 diabetes and heart disease. It also may benefit brain function by stimulating the growth of new neurons, reducing brain fog, and
improving memory and learning.

Hack the Habit

There are many different ways to fast, but intermittent fasting (IF) is the easiest one to adopt when you’re just starting out. With an
intermittent fast, you refrain from food for at least 12 hours—or overnight. Essentially, you stop eating at 7 or 8 pm and don’t eat again
until breakfast. Not so hard, right? (Especially if you’ve been practicing stopping eating at least three hours before bed.) If a 12-hour fast
feels like it’s working for you, you can gradually extend this window by pushing breakfast back a few hours. So instead of eating at 8 am,
wait until 10 or 11. (Or try finishing your last meal at 5 or 6 pm.) One caveat: Women can be more sensitive to calorie restriction than men,
so discuss with your physician, monitor how you feel (watch out for “hanger”), and listen to your body. (See the “Disclaimer” below.)

Chew on This
In a five-week study at Pennington Biomedical Research Institute, a group of men with prediabetes assigned to a six-hour eating window
(8 am to 2 pm) experienced greater improvements in insulin sensitivity, blood pressure, oxidative stress, and appetite than men who
followed a 12-hour eating schedule. The most interesting part about this study is that these benefits were independent of weight loss.

Disclaimer: If you’re on medication, have any comorbidities, or have a compromised immune system, consult your physician before fasting. Additionally,
extended fasts (beyond 12 hours) may not be advised for women in their reproductive years due to changes in hormone levels throughout their menstrual
cycle—which may increase their bodies’ energy demands. As a result, women should also consult their physician before fasting.

References

Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without
Weight Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212–21.e3.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

Avoid Fast Food Chains and
Takeout
Face the truth about convenience meals and take control
of your health

Why It Matters
This might seem more like an “essential” habit than an “advanced” one, but here’s the thing: For many people, it’s way harder than it
sounds. That’s because it requires them to break free from what amounts to a fast food addiction.

Here’s why: Most fast food restaurants don’t offer real, nutrient-dense food. Instead, they provide hyper-palatable, ultra-processed
“franken-foods” made with fillers, chemical additives, and artificial ingredients. The majority of these menu items are loaded with added
sugars, unhealthy fats, and excessive salt, which are easy to overeat and lead to weight gain. In fact, they’re scientifically engineered to
trigger addictive cycles in the brain, keeping you coming back for more.

What’s more, bakeries, delis, and places that sell quick soups and salads can also be problematic. These “healthy” eateries often aren’t
as healthy as they appear. For instance, many soups contain hydrogenated oils, added sugar, and additives, while salads can have more
chemicals and preservatives than vital nutrients, with processed sugar disguised as dressing.

The bottom line: Avoid fast food, takeout, and convenience eateries as much as possible. You never really know what you’re getting, and
chances are, you probably wouldn’t want to.

Hack the Habit

If this feels too hard at first, take baby steps. Let’s say you eat fast food several times a week now. Could you cut back to once or twice?
Or if you have fast food every day for lunch, could you start packing your lunch at home one or two days a week? The idea: Start wherever
you are and build some momentum. You’ll be amazed at how powerful simply taking a positive action, no matter how small, can be.

Chew on This
A University of California, Irvine, study found that people who ate fast food more frequently over 25 years had higher levels of harmful
belly fat and liver fat. Specifically, those who ate fast food three or more times a week had over five times the risk of developing fatty liver
disease compared to those who ate it less than once a month.

References

Odegaard AO, Jacobs DR, Van Wagner LB, Pereira MA. Levels of abdominal adipose tissue and metabolic-associated fatty liver disease (MAFLD) in middle age according to
average fast-food intake over the preceding 25 years: the CARDIA Study. Am J Clin Nutr. 2022 Jul 6;116(1):255–62.

Eating 101 • Science-Backed Strategies for Hacking Your Habits

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