Growing up, I often heard: “slow down and chew you food properly.” After gulping down a meal, I would sit and wondered: “how many chews do I really need to fully absorb the nutrients? 32 was the answer I eventuallty found.

In edition #125, we chew our way to better metabolic health.

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🎥 Watch (1 Min): OVE’s Guide To Eating until 80% Full
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Which fibre-rich food is your MVP🥇?

🟩🟩🟩🟩🟩🟩 Oatmeal or chia pudding 🥣
⬜️⬜️⬜️⬜️⬜️⬜️ Beans or lentils 🫘
🟩🟩🟩🟩🟩🟩 Veggies & greens 🥦
⬜️⬜️⬜️⬜️⬜️⬜️ Whole grain toast 🍞

We obsess over what we eat 🍽️
But rarely how we eat — even though digestion starts in your mouth.

This edition is about mechanics, not restriction.
Two habits. One scale. One mindful practice.

Big bites = rushed chewing = stressed digestion 😮‍💨

Smaller bites:

Research consistently shows that larger bite size is linked to higher BMI — not because of the food, but because large bites reduce chew count and override satiety.

👉 Precision beats volume.
👉 Less per bite = more control per meal.

This is the secret weapon 🗝️

After each bite:

What this does:

If the fork stays in your hand, eating stays automatic.
If the fork goes down, eating becomes intentional.

In the early 1900s, health reformer Horace Fletcher promoted extreme chewing — up to 100 chews per bite — a movement known as Fletcherism.

You don’t need to go that far — but the scale is useful 👇

🍔 0–10 chews
Fast-food mode → digestion overloaded

🥪 10–20 chews
Average eater → ok for soft foods

🥗 20–30 chews
Sweet spot → enzymes activate, digestion improves

🥩 30–60 chews
Dense foods → better absorption & fullness

🧘🏾 60–100 chews
Fletcher mode → liquid food, peak mindfulness

👉 You don’t need 💯
👉 Doubling your current number already changes digestion, energy, and calm

(Go slow here)

Rule of thumb:
The denser or fattier the food → the more chewing it demands.

True wellness starts with how you eat, not just what you eat:

🕊️ 1. Slow Down — Set down utensils between bites; chew 20–30 times before swallowing.
👁️ 2. Eat Without Distraction — Step away from screens; your body digests better in peace.
🪞 3. Sit Tall — Posture supports both breathing and digestion.
🫖 4. Sip, Don’t Soak — Avoid flooding meals with liquids that dilute enzymes.
🙏 5. Begin with Gratitude — A pause or breath before meals signals your body it’s time to receive nourishment.

Better chewing means:

Same food.
Different outcome.

Before eating
🙏 Pause. One deep breath.

During the meal
🥄 Small bite
⏸️ Utensil down
👂 Listen to the chew
👅 Notice texture fade
⏱️ Aim for 20–30 chews

After swallowing
🧘🏾 Pause briefly before the next bite.

Optional Prompt:

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You’re why I spend hours researching and crafting these editions so you can read more OVE’s Guide so you can digest food easier and improve your gut health.

Until Next Edition,

Coach DC
OVE’S GUIDE 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}