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

Are You Hungry?

Touch and go to learn about your hunger.

Are you hungry right now?

How do you know?

Take a moment. Check in.

Put your hand on your stomach. What do you feel?

Do you need to eat right now?

Do you want to eat right now?

Do you feel like you should eat right now?

If you’re not sure, you’re not alone. In a modern world, it’s easy to forget what it’s like to feel truly physically hungry (or satisfied).

What’s hunger?

Hunger can be uncomfortable, or scary even.

Hunger can bring worries, like …

What if I’m going to die? What if I can’t tolerate this empty feeling?

You can tolerate the feeling.

If you’re under 2-3 weeks without food, you won’t die.

Hunger comes and goes in waves. Discomfort is temporary.

Breathe to relax through it.

Pause, observe it for a few minutes. Ask yourself,

  • Right now, are you physically hungry or satisfied? What are the body cues that would tell you?

Then move on accordingly.

Like this…

“Man, I could totally go for a cheeseburger right now! This is a serious craving! Huh. That’s interesting. Am I really hungry? [waiting] Kind of. OK, I’ll wait a little while longer and see how it goes.”

Practice patience

At first, pausing may feel weird or unsettling.

Be patient with yourself.

Eventually using your physical appetite cues to get to just satisfied will start to feel awesome. You’ll finish every meal feeling leaner and lighter, instead of bogged down, burpy, and bloated.

That awareness and understanding is powerful. It feels like freedom.

It feels like you know your body, and that you’re in a comfortable, agreeable partnership together.

You won’t need a food scale, measuring cups, calculator, calorie counter, or any strict “food rules”. You’ll have your body and your own awareness.

The self-regulation skills of eating are:

  • eating slowly and mindfully
  • eating to satisfied

Practicing and knowing those is fundamental to every other external guideline and food rule.


Write In Your Journal

What body cues tell you that you’re physically hungry?

What body cues tell you that you’re NOT physically hungry?