1 Minute Habit · #185
1 Minute Habit for July 4
Chew one bite 20 times
Why This Habit Helps
Thorough chewing kickstarts digestion in the mouth, reducing gut workload and bloating.
It also slows eating pace, allowing leptin (fullness hormone) time to reach your brain.
What You’ll Do in 1 Minute
- Signals fullness to brain faster
- Enhances flavor perception
- Gives digestive system a head start
- Turns eating into meditation
- Prevents mindless snacking
Quick Overview
Ancient Chinese medicine considered chewing 'the first digestion'. Modern science confirms saliva enzymes break down starches before food even hits your stomach.
Most people chew only 6-8 times per bite—this habit resets that instinct.
What the Research Says
How to Get Started
- Choose one bite per meal (start with breakfast).
- Count chews silently—aim for 20+ until food liquefies.
- Notice flavors intensifying around chew 12.
- Swallow only when the bite loses texture.
How to Adapt This Habit
If you’re a busy professional
Try with your first lunch bite—sets mindful tone for the meal
If you’re a parent
Make it a game with kids: 'Can you taste the rainbow?'
If you’re a student or learner
Use during study snacks to prevent overeating
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💬 Your Success Stories
I started chewing my morning oatmeal thoroughly and was shocked at how much fuller I felt. Turns out I’d been swallowing it like a pelican! Now I actually taste my food and eat less without trying.
— Carlos
