TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

All About 80% Full

Why 80% full is 100% awesome, and how to do it.

Why “80% full”?

First: The exact number isn’t important. “80% full” is the concept of eating a little less than you normally would.

80% full is about two things:

  1. how much you eat
  2. how it feels to eat that much

By doing this practice, you’ll learn:

  1. what portion sizes work for you.
  2. what it feels like to be physically hungry, satisfied, and/or full.

In the beginning, you might not know what 80% full is for you.

You might not know what 80% feels like, or what portion sizes work best.

That’s OK. You’ll experiment. Here are two techniques to start experimenting.

Eat slowly = 80% full

The better you are at slow eating, the easier 80% full will be.

In the beginning, as you learn what 80% looks like for you, go slow.

  1. Take a bite.
  2. Stop.
  3. Take a breath.
  4. Check in with yourself. How do you feel? Pause to notice.
  5. If it feels like another bite is a good idea, take another bite. And repeat.
  6. If you feel like you might be around 80%, stop.

That’s it.