How to Never Overeat Again

Tame Your Appetite with Enzymes, herbs, and a relaxed mind

Sep 04, 2024

The Hardest Thing About Being Healthy? Knowing When to Stop Eating.

Ever sit down for a quick snack and suddenly you’ve eaten your way through a whole meal’s worth of food? Yeah, me too.

Here’s why: Your body doesn’t want to stop eating.

We’ve got hormones like leptin that tell us when we’re full. But your brain? It’s like, “Nah, keep going. You’re not done yet.” And before you know it, you’re slumped on the couch or struggling to stay awake at your desk, wondering how the hell you’re supposed to make it to 5 p.m. without a nap.

Our ancestors didn’t know when their next meal would come. That’s why we’re wired to eat like there’s no tomorrow.

Mastering the Goldilocks Zone

The goal here is to hit what I call the Goldilocks Zone—that sweet spot where you eat just enough to feel perfectly satisfied and energized, without crashing later.

This isn’t about starving yourself or obsessing over calories. It’s about finding balance every time you eat, so you’re always at your best. Here’s how:

Psychology: Train your brain to eat mindfully, so you know exactly when to stop.
Digestion Optimization: Help your body break down food more efficiently.
Blood Sugar Regulation: Keep your energy stable and avoid those post-meal crashes.

Sounds simple, right?

But then life gets in the way. You eat a big lunch, feel bloated, and your productivity tanks. Or you scarf down food between meetings, only to feel sluggish and off your game. I get it—I’ve been there.

Back in high school, I thought downing bowls of cereal late at night was the secret to "bulking" up. The only thing that bulked up? My hips. My focus? Zero.

But after trying different strategies, I’ve cracked the code to eating the right amount at every meal—and feeling full, focused, and ready to take on the world.

Step 1: Psychology—Get in a Mindful Eating State

Here’s the deal: Your mind controls your eating. When you’re stressed or distracted, you overeat. Your body can’t even process what’s going on.

As Geneen Roth, a pioneer in eating psychology, says: “When we feel anxious, scared, or excited, we often turn to food to soothe or distract ourselves.”

To stop this, you need to get into a parasympathetic state—the part of your nervous system responsible for “rest and digest.” It’s about getting calm and connected with your food so you don’t overeat.

Here’s how you do it:

How to Achieve a Relaxed, Mindful Meal Every Time:

A) Be thankful: Take a moment to feel grateful for your food. This boosts digestion and helps you appreciate what you’re about to eat.

B) Cut distractions: Stop eating in front of the TV, your phone, or while driving. The fewer distractions, the easier it is to listen to your body and know when you’re full.

C) Deep breathing: Take five deep breaths before you start. Inhale for three seconds, exhale for eight. This will instantly put you in a relaxed state where you can enjoy your meal.

D) Eat with others: Whenever possible, share your meals. You’ll enjoy the experience more, stay present, and you’re less likely to overeat when eating socially.

My pre-meal relaxing routine

Personally, I like to meditate before every meal. I sit down, place my hands on the plate, and thank the universe for the food, my healthy body, and the healing power of what I’m about to eat. As I do this, I imagine the food breaking down and providing me with massive amounts of energy. I practice deep belly breathing with 3-second inhales and long 8-second exhales, almost as if I’m breathing through my feet. This ritual sets a calm, mindful tone for the meal.

I also Enjoy my meal by setting a relaxed atmosphere—maybe playing some coffeehouse music in the background.

Also, be mindful of the timing; I try not to eat too late, as digestion naturally slows down as the day goes on.

Step 2: Optimize Your Digestion

Now that your mind is right, let’s talk digestion. The better your body breaks down food, the more nutrients you absorb, and the less likely you are to overeat.

But here’s the problem: Our modern diet sucks. The soil’s depleted, our food’s stripped of nutrients, and we’re not getting the digestive support we need.

My 3 Favorite Digestion Tools

1. Apple Cider Vinegar

Apple cider vinegar is a natural tonic rich in acetic acid, which boosts your gut microbiome and stabilizes blood sugar. It enhances digestion, has longevity properties, and supports overall gut health. Take 1-2 tablespoons diluted in plain water 15 minutes before meals.

2. Betaine Hydrochloric Acid

Betaine hydrochloric acid, helps restore healthy stomach acid levels and improve nutrient absorption. It’s particularly beneficial for preventing toxic pathogens from forming in the body, and it can ease symptoms of low stomach acid like burping.

Purchase HCL Breakthrough

3. Digestive Enzymes

Digestive enzymes are a game-changer. They help your body break down food more effectively, so you absorb more vitamins, minerals, and protein from every bite. The result? You feel fuller on less food, and your digestion improves dramatically.

Here’s what I’ve learned: When I eat less protein but use digestive enzymes, my body absorbs nutrients more efficiently, and I see even better results.

There are plenty of enzyme supplements out there, but the best by far is MassZymes by Bioptimizers. It’s a full-spectrum enzyme formula that covers everything you need to optimize digestion. Purchase MassZymes

Pro Tip:

Avoid drinking water 15 minutes before or after a meal, as the minerals in water can interfere with the activation of hydrochloric acid, which is essential for digestion.

2 Essential Post-Meal Strategies

So, you just finished your meal. What’s next? Couch and Netflix, right? Not just yet! Try these two simple yet effective strategies to enhance digestion and keep your energy levels up.

1. 15-Minute Walk

After eating, take a 15-minute walk to stimulate your digestive system and avoid that heavy, sluggish feeling.

2. Deep Squat

Sitting in a deep squat position helps improve gut motility and ensures that food moves through your digestive tract more smoothly. At work, I step into the bathroom, lock the door, and squat for 2-10 minutes for a quick digestion boost.

Step 3: Blood Sugar Regulation—The Key to Sustained Energy

Now, the final step: blood sugar control.

When you eat carbs, your blood sugar spikes. You might get a quick energy boost, but then comes the crash. You feel tired, cranky, and guess what? You’re hungry again.

The key is to balance your meals with fats and proteins to slow down sugar absorption and keep your energy stable.

But that’s not all—there are a few more tricks you can do in order to keep your blood sugar in check:

3 Blood Sugar Hacks

1. Weight train before the meal

Engaging in strength training before a big meal can help reduce the spike in blood sugar that typically follows eating. This pre-meal workout primes your muscles to absorb more sugar, keeping your blood sugar levels stable and making it an effective strategy for managing blood sugar and over eating.

2. Take berberine before the meal

Berberine Breakthrough is a powerhouse supplement that directs blood sugar into your muscles (not fat cells), helping control blood sugar levels while reducing cravings, brain fog, and mood swings.

It also boosts weight loss by improving how your body metabolizes carbs and supports a healthy inflammatory response. For best results, take 2 capsules 15-20 minutes before each meal. Purchase Berberine Breakthrough

3. Walk for 15 Minutes After the Meal

A short 15-20 minute walk after eating can lower your blood sugar by up to 33%. This simple activity is a great way to stay energized and avoid the mid-afternoon slump also somehow after getting up from a big meal I feel instantly full.

Other hacks:

Organic Apple Cider Vinegar
Organic apple cider vinegar isn't just good for digestion; it also helps regulate blood sugar levels. A small amount before a meal can blunt the blood sugar spike from carbohydrates. Purchase Organic Apple Cider Vinegar

Ceylon Cinnamon
Cinnamon acts similarly to insulin, making it more effective at transporting sugar into your cells. Just 5 grams can help lower blood sugar and keep it steady for up to 12 hours. The best option is organic Ceylon cinnamon, with about 2 teaspoons daily. Purchase Organic Ceylon Cinnamon

Pro Tip

Finally, remember that eating in a relaxed state plays a big role in blood sugar regulation as well. When your body is calm, it processes food more efficiently, which helps keep your energy levels stable.

Bringing It All Together

By following this three-part system—mindful eating, optimized digestion, and smart blood sugar regulation—you’ll finally hit the Goldilocks zone at every meal. No more overeating, no more post-lunch slumps. Just consistent energy, better focus, and a healthier body.

Your challenge: Try it at your next meal. Take a few deep breaths, slow down, and feel the difference. You’ll thank me later.

Thanks for reading and being a part of this community.

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