Hi {{contact.first_name}},

Could chewing be your keystone habit?

Let me explain.

In my weekly group coaching program, the Sweet Freedom Society (designed for graduates of the Quit Sugar Bootcamp who want ongoing accountability and support), we recently dove into the underestimated practice of thoroughly chewing our food. It turns out that something as simple as chewing can profoundly impact our health and well-being, providing benefits across three key areas:

1. Brain Health and Stress Reduction

Did you know chewing boosts blood flow to your brain, particularly enhancing activity in the hippocampus—the region essential for memory? Research confirms that biting and chewing activate neural pathways, promoting cognitive clarity. Moreover, chewing has been extensively studied as a stress-reliever. Although watching someone chew gum isn't the most pleasant sight (best done privately!), this repetitive motion genuinely calms your nervous system.

2. Better Digestion and Nutrient Absorption

Chewing isn't just about breaking down food mechanically; it's a critical first step in effective digestion. Extended chewing prompts your mouth to release vital digestive enzymes, particularly for carbohydrate breakdown. When food is well-chewed into a soft mush, enzymes have greater access to nutrients, maximizing their absorption. Conversely, larger food chunks passing through your gut mean lost nutrients and missed benefits. Additionally, thorough chewing naturally slows your eating pace, allowing your body time to signal fullness, thus preventing overeating.

3. Increased Mindfulness and Gratitude

Beyond physiological benefits, thorough chewing fosters mindfulness, elevating your eating experience. When you deliberately notice and savor the flavors, textures, and sensations of food, eating transforms from a routine task into an enjoyable, sensory-rich experience. This mindful approach can amplify feelings of gratitude—a powerful emotion that significantly boosts overall well-being.

But what's a "keystone habit"?

Our brains are remarkable habit-forming machines, always seeking efficiency. Habits let your brain run certain activities on autopilot, saving precious energy. However, not all habits hold equal weight.

A keystone habit is special—it naturally triggers a cascade of other beneficial behaviors. For example, regular exercise often serves as a keystone habit, prompting better sleep, healthier eating, and improved hydration. One habit effortlessly influences many others, creating a positive chain reaction.

Thorough chewing has a similar potential. By intentionally slowing down, it encourages mindful eating, better digestion, reduced stress, and deeper enjoyment of meals. If your meals require only minimal chewing, chances are you're missing out on essential fiber and nutrients. On the other hand, making chewing your keystone habit can dramatically elevate your overall health and mindfulness.

Try this: depending on what you're eating, chew 20, 30 or 40 times, turning the food into a uniform mush or liquid. Heighten your awareness of the sensation of mechanical chewing, as well as the tastes and textures of the food. As your mind wanders, bring it back to the sensations of chewing. When you eat in this way, it can not only be a delight-filled meditation, but also a way to build discernment about your food choices.

Could this simple act be the foundation of your next health breakthrough?

For information about the next Quit Sugar Bootcamp, please visit QuitSugarBootcamp.com