Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- About Karen Malkin, HHC Karen is a Health Counselor and Psychology of Eating Coach brings together all the values for which she stands. She’s am passionate about supporting people in making transformations in their own lives without sacrificing their favorite foods. Her approach combines cutting-edge science, the principles of Ayurveda and Traditional Chinese Medicine, and the psychology of eating with a practical approach to whole foods and healthy living. Every day, she continues to learn from her clients and in her personal time enjoys cooking, cycling, Pilates, taking walks, spending time with my husband and four sons, and realigning the balance in her own life. Step 1. Be aware of how you are eating Did you gobble up your food? Step 2. Exercise your choosing muscle Make that connection between how you eat and how you feel. The gut-brain has to register by eating slowly and mindfully. Food is a very emotional thing. We’ll eat while we are stressed, no question. But don’t have the guilt and stress. Eating food with pleasure is the key. Willpower is a finite resource; you burn it up and it’s gone. If your will power is being Bio circadian rhythms: lunch is the time of the day when your gut is most alive, feed your gut and brain. Do an experiment with how you eat. Try it and see how it fixes Most people don’t eat breakfast because they feel good without it, but Karen suggests eating a large breakfast and lunch. The brain says thank you, and people generally feel better when they eat a hearty lunch. The sumo wrestler bulk-up diet consists of eating a big dinner and lots of calories at night, which may not be ideal for losing weight. Pre-meal Ritual: Take 5 deep breaths Breathing is free; your breath is always with you. Breathing activates gut hormones, helps speed metabolism, and fires up digestion. The best way to change cravings is to look at what and when you’re eating, so you’re not relying on willpower to help guide your behavior. Then understand how you eat and watch what you say to yourself. Karen discusses the best way to get present: live in the moment and forget about the past or the future. The mindset of living in the past or the future affects your metabolism in a negative way.