Outsmart Yourself: Brain-Based Strategies to a Better You Season 1 Episode 5 Eat Slow, Eat Small, Eat Smart

In this episode of Outsmart Yourself: Brain-Based Strategies to a Better You, host Dr. Susan Weinschenk explores the benefits of mindful eating and provides brain-based strategies for eating slow, eating small, and eating smart.

Dr. Weinschenk begins by explaining how eating slowly and mindfully can help with weight loss and digestion. She points out that eating slowly allows for the brain and stomach to communicate properly, giving you the feeling of being full before you overeat. She cites studies that show that people who eat slowly consume fewer calories and are less likely to be obese than those who eat quickly.

Next, Dr. Weinschenk discusses the importance of eating small portions. She explains that the brain is wired to respond more positively to smaller portions of food, as it perceives them to be more satisfying. She also offers tips on how to reduce serving sizes, such as using smaller plates and bowls, and sharing meals with others.

Dr. Weinschenk also delves into the concept of eating smart, which involves making healthy food choices and being mindful of what you eat. She offers advice on how to read food labels, choose nutritious foods, and avoid processed foods and sugary drinks. She also discusses the importance of eating a balanced diet that includes plenty of fruits, vegetables, and whole grains.

Throughout the episode, Dr. Weinschenk provides practical tips and exercises to help viewers become more mindful eaters. For example, she suggests setting a timer for 20 minutes and taking the entire time to eat a meal, actively savoring each bite. She also proposes using a hunger scale to rate your level of hunger before and after meals, which can help you eat only until you are comfortably full.

Additionally, Dr. Weinschenk speaks with experts in the field of nutrition and healthy eating to provide insights into the latest research and to answer common questions. For example, she discusses whether it's better to eat three large meals or several smaller ones throughout the day and whether it's important to eat breakfast every day.

Overall, "Eat Slow, Eat Small, Eat Smart" is an informative and practical episode that offers viewers valuable tools and insights into mindful eating. By following the brain-based strategies outlined by Dr. Weinschenk, viewers can learn to enjoy their food more fully, eat less, and make healthier choices for a better overall well-being.