[Newsletter] The Smartest Coach in the Room

The science behind slow eating Every Saturday, The Smartest Coach in the Room delivers helpful takeaways on the hottest nutrition and health topics and the world’s most effective coaching techniques. (Did some amazing friend forward this to you? [Subscribe here]( Eating slowly: Yup, it changes your physiology. If you’ve been with us for a while, you’ve DEFINITELY heard us talk about the merits of slow eating. (It improves digestion, makes meals more relaxing, and helps you feel satisfied with less food.) And you’ve probably heard that one of the reasons for this is that “the brain needs at least 20 minutes to register that you’ve eaten enough.” (If you human-vacuum meals with minimum chewing, you’ve probably received this counsel more than you like.) [A GIF of Patrick from SpongeBob Squarepants inhaling a bunch of burgers.] But, is there a scientific basis for this advice? Turns out, yes. A bunch of scientists walk into a bar… (Actually, it was probably a lab.) In a 2010 study from the Journal of Clinical Endocrinology and Metabolism, researchers: 🙋🏿 ♂️ Took 17 healthy adults males 🍨 Gave them 675 Calories worth of ice cream, in two different sessions ⏱️ Gave participants either 5 minutes or 30 minutes to eat the ice cream 🩸 Measured the change in blood levels of ghrelin (“the hunger hormone”), plus PYY and GLP-1 (satiety hormones that help us feel “full”) 🤤 Measured subjective appetite using a scale to determine how full/hungry they were In the 5 minute session, the ice cream was divided into two equal portions: One which was given at the beginning, and the other 5 minutes later. In the 30 minute session, the ice cream was divided into seven portions given every 5 minutes. They did this to make sure the ice cream they were eating was always frozen and consistent. (They even made sure that each portion was eaten within 1 minute to maintain a consistent rate of ingestion!) The results Compared to the short meal, the 30 minute meal: ▶ Had higher levels of PYY and GLP-1 (meaning: their “satiety hormones” were up) ▶ Had similar changes of ghrelin (though in other studies, eating slowly does cause ghrelin to drop) ▶ Reported feeling more full (though this was not statistically significant) [A chart displaying the results of a 2010 study from the Journal of Clinical Endocrinology and Metabolism.] What does this all mean? Eating a meal slowly can decrease appetite-stimulating hormones and increase satiety hormones—and this effect can last well after a meal is over. As a result, you may feel more full and you might be less likely to snack afterwards. (We say ‘may’ because there are lots of other factors. While these hormones have a pretty strong effect on appetite and satiety, other factors sometimes override them. Like finding you have “room” after being presented with a tasty dessert, even after a meal left you “stuffed.”) Try it out If you like, you can try some version of the above experiment yourself, or with clients. Notice if eating speed changes your (or your client’s) response to food intake, and feel in “real time” how these appetite hormones work in your brain and body. Ask clients to assess: ▶ Does eating slowly affect their hunger, fullness or desire to eat? ▶ Does it change their perception of how much food they could eat? ▶ What are some ways they might manipulate the variables in the experiment to potentially change the outcomes? (For example, would you get the results if you swapped in carrots instead of ice cream? How about chicken breast?) For clients who like rational (or scientific) explanations behind the advice you give them, the above study is a great one to refer to. But even for intellectually-oriented clients, nothing beats trying out the experience and seeing for yourself how it feels. (Plus, it’s a great excuse to eat ice cream. Twice.🍦😋) Finally, be sure to check out our [Level 1 Nutrition Coaching Certification]( where you’ll learn the science of nutrition, along with the art of coaching, so you can help any client, regardless of their learning style. [Become a Certified Nutrition Coach - Join the presale list for the #1 rated PN Level 1 Nutrition Certification]( Take care, Alex :) --------------------------------------------------------------- Alex Picot-Annand, PN2, Holistic Nutritionist Editorial Director Precision Nutrition Home of the world’s top nutrition coaches --------------------------------------------------------------- What did you think of this email? Precision Nutrition Business Insider's #1 Choice for Nutrition Certifications in 2022 --- To view this email as a web page, click [here.]( Precision Nutrition Inc. 18 King Street East, Suite 1400 Toronto, ON, M5C 1C4, Canada Finally, nutrition makes sense. Visit us at [www.precisionnutrition.com]( today. Follow us on [Unsubscribe or Manage Preferences](