{HMW} You're probably eating too fast (here's why it matters)

Dear Reader,

Are you a speed eater?

You probably don't eat at the same pace every time. Lightning-fast at your desk, leisurely at restaurants, somewhere in between at home. Most of us are what I call "Context Shifters"—our eating speed responds to external pressures rather than intentional choice.

Here's why pace matters: your stomach and brain communicate through hormones, but this conversation takes about 20 minutes. If you finish a meal in 5-10 minutes, you're deciding whether to keep eating before your brain has received accurate information about how much you've consumed.

Research shows fast eaters consume 88 more calories per meal than slow eaters—over 600 additional calories weekly from pace alone.

Two things to try: Put your fork down after every 3-4 bites (it interrupts automatic eating momentum), and aim for 20 minutes minimum for most meals. Not because there's a rule, but because it gives your body time to tell you when it's actually satisfied.

If you're not already a Just One More Bite subscriber, this is exactly the kind of practical eating psychology content you get access to weekly—subscribe to join the conversation.

Have it

Interesting article alert: Writing builds resilience by changing your brain, helping you face everyday challenges

I love these vegan protein bars - I first tried them at a vegetarian food festival and they are so good I'm ordering a whole box to bring for quick protein-heavy snacks while I'm in Greece with my family later in the month.

Made it:

5-senses Sunday

This week's 5-Senses Sunday explores gentle touch and memory, plus why your gut health might be doing more for your brain than you think.

Read it here.

The Feel Deal Podcast - How to Navigate through a Cold Dark Winter

Want it:

There are 3 things from my 2025 Healthy Holidays Gift Guide this year that I'd really like to snag for myself. 👇🏼👇🏼👇🏼

The Naked Truffle: This company had me at “chocolate for the senses” and “Bursts of Unique Flavor.”

This Renpho Eye Massager with Heat and gentle vibration.

And This cute cast-iron garlic roaster from Bespoke Post.

Ingredient Spotlight:

Salmon

Full transparency: I don't eat salmon (or any fish), but I know plenty of you do, so here's what makes it worth spotting. Salmon's got those omega-3 fatty acids that actually do support brain function and help manage inflammation.

It's also one of those proteins that tends to keep you satisfied for a while, which is useful if you're trying to figure out what'll carry you through to your next meal.

Quick wins: works with basically any vegetable you roast alongside it, holds up to bold flavors like soy sauce or miso, and leftovers flake nicely into salads or grain bowls.

Try these 35 easy salmon recipes

Announcements & Upcoming:

Kindling Comfort & Light

The Kindling: Comfort & Light Bundle™ is a cozy collection of free digital resources designed to bring warmth, rest, and reflection to the winter holiday season. Available Dec 8–12.

I'm sharing my Food Nostalgia workshop for the first time in this bundle.

I also highly recommend upgrading to receive the Kindling Voices Audio Collection. I shared some of my best strategies for warding off stress, ennui and malaise during the cold winter months.

Grab your bundle here

Smart Money Bundle

It's tough when you're busy with work and life, and your financial goals start to slip. That feeling of not quite being where you want to be can be frustrating and honestly, exhausting.

Good news! There's still time to turn it around this week with the FREE Smart Money Bundle! ✨ This isn't just another freebie – it's a curated collection of premium courses, planners, and guides from experts designed to give your financial confidence a serious boost. Access invaluable resources (normally $9-$187!) all for FREE, but only until December 13th, 2025.

Grab the Smart Money Bundle Here

Holiday Abundance Bundle

The Holiday Abundance Bundle waitlist is open, and it’s one of the most generous all-niche bundles I’ve ever seen. With 100+ gifts valued at over $5,000, you’ll find support across every area of your life — business, home and family, hobbies and crafts, career, mindset, personal finance, lifestyle, health, spirituality, recipes, and more.

The best part? It’s 100% free from December 15-18.

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