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

Rate Your Hunger

If you can count to 10, you can nail 80% full.

Rate your hunger

  1. Imagine a physical hunger scale from 1 to 10.
    • 1 is no hunger.
    • 10 is the hungriest you’ve ever been, like “My vision is going black and I would eat raw tree bark right now” kind of hunger.
  2. Before each meal, pause.
    Ask yourself: Am I physically hungry?
  3. Rank your physical hunger on a scale from 1 to 10.
    • If you’re somewhere around a 7 or higher, go ahead and eat.
    • If you’re not there yet, wait a little longer.
  4. Remember that physical hunger comes in waves. So if you feel a wave of hunger, wait for a few minutes and see what happens. It might be a blip.
  5. Eat slowly, and pause after each bite.
    Check in. Notice your body signals. How would you rank your hunger now?
    • If you’re somewhere around a 2 to 3 or lower, stop. This point is about 80% full, or just satisfied. Notice what this stopping point feels like or what thoughts come up (e.g., Do you stress about wasting food?).
    • If you’re not yet down to a 2 to 3, take another bite. Repeat until you get to something that seems like 80% full. Then stop.
  6. Again, this doesn’t have to be precise. You’re just getting the hang of where this stopping point occurs.
  7. Notice what eating to satisfied looks and feels like for you.
    For example:
    • What was the satisfying portion size?
    • What dish did you use?
    • What sensations told you that your appetite was satisfied?
    • What foods seem to help you feel fuller for longer?
    • How fast or slow did you eat?

Tip! Unprocessed foods (such as fresh fruits and vegetables, lean meats, beans and legumes, etc.) will help you feel full sooner, and for longer.

Processed foods interfere with your body’s signalling systems, and you’ll often never feel satisfied from mainly processed foods.


Write In Your Journal

On a scale of 1 (not at all hungry) to 10 (hungriest), what was the hungriest you got today?

1

2

3

4

5

6

7

8

9

10

0

What strategies helped you work towards 80% full today?