WAH LUM®

Hello Wah Lum® Family,

I get a lot of questions about nutrition, and I notice that most people worry about the minor details:

• “Are potatoes fattening?”
• “If I don’t drink a protein shake immediately after my workout, was it even worth exercising?”
• “Is keto really the best way to lose weight? Or should I do Paleo? What about the alkaline diet?!”

Yet, those same people eat over the kitchen sink, in their car on the way to work, or in a total daze in front of the TV (myself included at times!).

I don’t blame you. We’ve been conditioned to think endlessly about WHAT we eat, while completely ignoring HOW we eat.

That’s a missed opportunity, because eating slowly and mindfully is one of the most powerful habits for driving a major physical transformation.

Instead of stressing over complex meal plans, exact macros, and strict portion sizes (which have their place, of course), slowing down your eating is the absolute simplest way to feel better immediately.

Why does this work?

1. Satiety signals take time: It takes about 20 minutes for your brain and stomach to register that you’re full. Slow eating gives that internal system time to catch up so you know when to stop.
2. You feel satisfied with less: When you slow down and actually savor your meal, you tend to feel content with smaller amounts and don’t feel “deprived.”

Of course, people struggle with this habit. It sounds simple, but it is surprisingly tough to pull off consistently.

How to practice it:

Treat slow eating as a skill. You won’t be perfect every meal, and that’s fine. It’s actually why focusing on just this single habit for a full month can be so effective.

If you want to test it out, pick one of these practical strategies for your next meal (or try a 30-day slow-eating experiment):

 

• Take a breath: Before you start, pause. Take one deep breath, take one bite, and then take another breath. Go one bite and one breath at a time.

 

• Add one minute: Start a timer at the beginning of your meal. See if you can make this meal last just 60 seconds longer than your last one.

 

• Pause between bites: Set your fork or spoon down completely between bites, take a sip of water, or engage in a quick conversation with whoever is at the table.

 

• Savor the experience: Pay attention to the food. Is it salty or sweet? What’s the texture like? Truly taste what you are eating instead of just rushing to clear the plate.

 

• Notice your environment: Background noise and screen time speed up your eating pace. Some people even find success playing a 20-minute relaxing playlist during dinner to keep their pace down.

 

And as a simple rule of thumb: Don’t put more food on your fork if there’s still food in your mouth.

Give one of these a shot at dinner tonight.

See you in training,

 

Sifu Oscar

P.S. Whenever you’re ready, here are 2 ways we can help you get started:

1. Request a time to observe a class Interested in Kung Fu or Tai Chi? The first step is to watch a class and see if we would be a good fit! Email kungfu@wahlum.com for an appointment.
2. Join our 30-Day Mindful Eating Challenge ($19) Want to build better habits before the holiday season hits? Join our 30-day guided challenge inside my coaching app to practice slow eating, gain control over your nutrition, and lock in real results before Halloween and Thanksgiving arrive. Email kungfu@wahlum.com with the subject line “CHALLENGE” to claim your spot.