Alright, Leading Ladies, let’s dish about something we’ve all done: eating way too much! Yesterday, I was at lunch with a friend, digging into some healthy eats, but I got so caught up in our chat that I just kept going—completely ignoring how much I was piling in. By the end, I felt like a total mess: zero energy, bloated like a balloon, super uncomfortable, and just plain like crap. My body was waving a white flag, saying, “I’m done, lady!” but I wasn’t listening. It got me thinking—how often do we eat just because it’s there, not because our bodies actually need it? That lunch was a wake-up call, and it led me to some eye-opening realizations about our eating habits. Let’s dive into how to really tune in, listen to what your body’s saying, and make eating a joyful, energizing experience—Leading Lady Solutions style, because you leave the legacy you live.

A Wake-Up Call: Are We Eating Just to Eat?

That lunch got me curious about how much we’re actually eating every day. A friend once dropped a wild stat: Americans eat about 4 pounds of food a day on average! I thought, “No way!”—so I did some digging. Turns out, it’s actually over 5 pounds! Now, we all have different needs, and foods vary in weight, but it hit me hard: are we eating just to eat, or because our bodies truly need it? That moment was a big ol’ wake-up call to ditch the mindless munching and start paying attention to what my body’s really asking for. To do that, I had to get intentional about how I approach every bite—starting with some simple, game-changing habits.

Tuning In: Tips to Eat Mindfully

Once I realized I needed to pay closer attention to my body’s signals, I started focusing on habits that make eating a mindful experience. Eating should leave you feeling like a rockstar—energized, happy, and ready to take on the world—not like you need a nap and some stretchy pants! The secret is mindful eating: being fully in the moment with every bite and listening to your body’s signals. Here’s how to get back on track (and a little reminder for myself too):

• Start with a Before-Eating Ritual: Get present—feel yourself in your seat, take three deep breaths, and give gratitude for your meal before digging in. This helps shift you out of stress mode and into “rest and digest”, calms your nervous system, and tunes you into yourself, setting the stage for a mindful eating experience.
• Load Up on Real Goodness: Fill your plate with nutrient-packed foods—think GAPS-friendly gems like meat stock, pastured meats, or fermented veggies, or Nourishing Traditions classics like raw cheese and soaked nuts. They fuel your body and keep you satisfied longer.
• Chew Like a Champ: Slow down and chew each bite thoroughly—it helps your digestion and gives your body time to say, “Hey, I’m good!”
• Savor Every Second: Enjoy every bite like it’s a little party in your mouth—taste the flavors, feel the textures, and soak in the smells. Eating’s not just fuel; it’s a joyride!
• Drop That Fork: Put your fork down between bites—it’s a sneaky trick to slow down and check in with yourself mid-meal.
• Listen to Your Body: Pause and ask, “How’s my belly feeling?” If you’re satisfied, it’s time to call it quits—don’t let your eyes trick you into eating more just because it’s on the plate.
• Pack It Up: Don’t feel like you need to eat every bite—you can save it for later! That’s what take-out bags are for, so you can enjoy your meal without overdoing it.
• Check In After a Bit: Then in 20-30 mins, if you start to feel hungry after your fullness signals settle, eat leftovers or grab a healthy snack like a small cup of bone broth, a handful of soaked almonds, or some fermented sauerkraut.

Eating should make you feel amazing, and mindful eating lets you strut away from the table saying, “Hot damn, that was a good meal!” These habits are a great start, but to take it to the next level, I use a tool that helps me tune into my hunger and fullness cues with even more precision.

The WISE & Wild Way Hunger-Satiety Scale: Your Body’s GPS

Now that I’ve got some mindful eating habits in my toolkit, I lean on a tool that helps me fine-tune my body’s signals: my Wise & Wild Way Hunger-Satiety Scale—it’s like a GPS for your body’s hunger vibes, but with a sassy twist! It counts down from 10 (extremely stuffed) to 1 (starving), and the sweet spot is 4 to 6—where you’re hungry enough to eat but not desperate, and satisfied without feeling stuffed to the gills. Here’s the breakdown in a fun little table:

I’ve made this scale different from typical ones that suggest eating at 3, when you’re already uncomfortably hungry and irritable—that’s just too late and sets you up for trouble. Waiting until you’re cranky isn’t wise; it can lead to overeating or discomfort, especially if you’re stuck waiting to order or cook, so I designed this scale to get you eating earlier, keeping things WISE & a little wild.

When You Hit 4—Let’s Plan to Eat!: Start planning to eat when you hit a 4, where you’re a little hungry, can still make smart choices, but know you’ll be hungrier soon—perfect time to get ready, especially if you need to order or cook. Don’t wait any longer than a 3, when you’re uncomfortably hungry, distracted, and irritable (I’ve been there, and it’s not cute, ladies!). Keep simple, nutrient-dense snacks on hand for those in-between moments, especially when running errands—think GAPS-friendly picks like a hard-boiled egg, fermented pickles, or Nourishing Traditions favorites like raw cheese or a few soaked walnuts.

When You Hit 6 or 7—Time to Stop!: Stop eating around a 6 or 7—you’re satisfied or comfortably full. At a 6, your hunger’s gone and you could nibble more but don’t need to, and by 7, you’re set for a few hours with no urge to keep going. It takes about 20 minutes for your fullness signals to catch up, so if you stop at a 6, you’ll likely feel perfectly content soon after. To make this easier, keep serving dishes off the table, take your time, and savor every bite with all your senses.

Quick Eating-Out Tips:

• Restaurant portions are wild—and it’s not just fast food! Split that oversized meal with a friend to keep things in check.
• Ask for a to-go container when your food arrives—be ready so you’re not nibbling away while waiting for the waiter to bring one later.
• Done eating? Cross your silverware in an X on your plate—it’s a slick signal to the waiter that you’re all done.

This scale helps you tune into your body’s signals with precision, but sometimes, mindful eating goes even deeper—it’s about truly connecting with your food on a sensory level. Let me share a practice that takes this awareness to the next step.

Honor Your Hunger: A Mindful Eating Exercise

Using the Wise & Wild Way Hunger-Satiety Scale is a great way to tune into your hunger and fullness, but there’s another practice I love that takes mindfulness even further: a little exercise I share with my clients-especially helpful for emotional eaters. I call it Honor Your Hunger, and it’s designed to help you connect with your body’s signals on a deeper level. You can do this solo or in a group with your Leading Lady crew—there’s something magical about coming together with other women to share your experiences, giggle, and learn from each other as you go through the steps.

Mindful Eating Exercise: Honor Your Hunger
Practicing mindfulness can be a game-changer for understanding what your body truly needs. Too often, eating turns into a mindless act, and unhealthy habits sneak in on autopilot. Mindful eating is about being 100% in the moment with your food, using all five senses to savor the experience. You might discover tastes, textures, and smells you’ve never noticed before! It’s also about eating only when you’re physically hungry, not to cover up emotions. Here’s how to do it:

Pick a small piece of food you can hold without making a mess—a single raisin is perfect. Move slowly through these steps, really soaking in each one:

1. Look Closely: Before picking it up, check out how the food looks on the table. Notice its color, how the light bounces off its surface, and its size.
2. Feel It: Pick up the food and feel its weight, its texture against your skin. Roll it between your fingers or in your hand—is it smooth, rough, slick, soft, or firm?
3. Smell It: Bring it to your nose and take a big whiff. What do you smell? Does the smell bring anything to mind?
4. Taste Without Chewing: Pop it in your mouth, on your tongue, but don’t chew yet. Notice how it feels—does the texture match how it felt in your hand? What do you taste? Roll it around and feel the sensation.
5. Chew Slowly: Now, start chewing slowly. Notice how your teeth sink into it, how the texture changes inside. Pay attention to the flavor as it spreads across your tongue. What sounds do you hear as you eat it? Feel your body’s response—does your mouth fill with saliva? Does your tongue feel warm or cool? Keep chewing, savoring every sensation as you finish.

If you’re doing this in a group, take a moment to share what you noticed—maybe the raisin’s sweetness caught you off guard, or you loved its texture. Hearing how other ladies experience the same food can spark a deeper connection and make the practice even more special. This exercise helps you slow down, reconnect with your senses, and honor your hunger, turning eating into a mindful, joyful act. Once you’ve done this exercise with a simple piece of food, try it with your next meal-honoring your hunger, honoring yourself.

Ready to take this mindful approach even further? Let’s talk about how you can make it part of a bigger wellness journey.

Join Leading Lady Solutions

This exercise—and mindful eating as a whole—isn’t just about food; it’s about nourishing your body, mind, and soul in a way that feels amazing and builds a legacy of wellness. Let’s toss the mindless munching and really tune into what our bodies need!

Click here for a PDF copy of my Wise & Wild Satiety Guide and Honoring your Hunger Exercise!
Do you wonder if your overeating is driven by emotions, take the quiz, get the tips here

Want to dive deeper into living with intention and unstoppable wellness? Check out my coaching programs—get on the waitlists to start transforming your life!

Sign up for my newsletter for practical tips to nurture your body and soul, and tune into Sharise Uncut where I dish the truth on health, life, and everything in between. Subscribe and share as a Leading Lady to spread the love!

~Inspired by a life of truth, grit, and unstoppable wellness.