How to Start Listening to Your Body Again with Mindful Eating
Today’s conversation is one I’ve been especially excited to share. I’m joined by James Barry, a chef with an incredible background, from working with celebrities as a private chef to creating his own company focused on nutrient-dense, real food through a product called Pluck. In this discussion, we dive into mindful eating, reconnecting with your body, and how to actually start enjoying food again without overcomplicating it.
Because somewhere along the way, many of us stopped trusting our bodies and started outsourcing our food choices to trends, rules, and noise.
This conversation is about coming back to center.
So whether you’re reading this with your morning coffee or heading out for a walk, this is your reminder to slow down, tune in, and start listening again to get better at mindful eating.
Here’s a quote from Dr. Bill Schindler that stops me every time I hear it:
“We are the only species in the world that looks to someone else to tell us what to eat.”
Out of 8.7 million species… we’re the only ones.
And honestly? That explains a lot.
Because if you’ve spent years, maybe decades, being told what to eat, what not to eat, what’s “healthy,” what’s “bad” it’s no wonder you feel confused.
One minute it’s:
- Eat your vegetables
The next: - Avoid vegetables
And somewhere along the way, we lost something really important:
👉 The ability to trust our own body.
We Haven’t Lost the Signal, we’ve Just Stopped Listening
Your body is constantly communicating with you.
You may not even realize it.
Cravings, energy shifts, digestion, even subtle preferences. These are all forms of feedback.
For example:
- Craving crunchy foods? You might be seeking texture and stimulation
- Want something creamy or comforting? That can reflect a need for grounding
- Reaching for certain vegetables (like cruciferous ones)? Your body may actually be supporting hormone balance
In midlife, this becomes even more important.
Hormones are shifting. Stress is higher. Sleep may be inconsistent.
And yet instead of tuning in…
We often tune out.
The Real Problem: We’re Eating in “Fight or Flight”
Think about how most meals happen:
- In the car
- Over the sink
- Scrolling your phone
- Watching TV
- Rushing between tasks
Your body doesn’t interpret that as nourishment.
It interprets it as stress.
And when you’re in a stressed state, your body is not focused on digestion. It’s focused on survival.
Which means:
- Poor digestion
- Increased bloating
- Less nutrient absorption
- More cravings later
This is why slowing down matters more than any specific diet.
A Simpler Way to Think About Food
Instead of complicated rules, think of food this way:
1. Start with flavor
Real, natural flavor, not artificial, overly processed versions.
Historically, flavor = nutrients.
Your body is designed to recognize that.
2. Focus on real food
Foods that are ingredients not foods that have ingredients.
Think:
- Whole proteins
- Vegetables
- Healthy fats
Simple.
3. Eat mindfully (this is the missing piece)
This is where everything shifts.
Mindful eating helps you:
- Actually notice hunger and fullness
- Improve digestion
- Reduce overeating
- Reconnect with your body
And it doesn’t require perfection.
Just intention.
Why Your Body Still Knows What to Do
Even if it doesn’t feel like it…
Your body hasn’t forgotten.
It still responds to:
- Smell
- Sight
- Texture
- Taste
This is called your sensory response to food, and it’s how humans were designed to eat.
But when everything is ultra-processed, overstimulating, and eaten quickly that connection gets dulled.
The good news?
You can rebuild it.
How to Reconnect (Without Overhauling Your Life)
You don’t need a full reset.
You need one small shift.
Here are a few options: pick just one:
✔️ Take a breath before you eat
Pause. Even for 5 seconds.
This signals your body:
“We’re safe. We can digest.”
✔️ Sit down for one meal a day
No multitasking.
Just sit, eat, and notice your food.
✔️ Cook one simple meal at home
Not a complicated recipe.
Just:
- Protein
- Vegetable
- Healthy fat
That’s enough.
✔️ Go for a 10–15 minute walk after eating
No phone.
Just movement and awareness.
This supports digestion and helps you reconnect with your body.
The Truth About “Healthy Eating”
It’s not about:
- The perfect diet
- The latest trend
- Cutting everything out
It’s about:
👉 Rebuilding trust with your body
Because when you actually slow down and listen…
You’ll start to notice:
- What foods feel good
- What leaves you energized
- What doesn’t sit right
And that awareness?
That’s more powerful than any diet plan.
A Final Thought
You don’t need to do everything at once.
In fact, please don’t.
Just pick one thing.
One small shift.
Because real change doesn’t come from doing more…
It comes from paying attention.
