Deprogram Yourself from Wellness
Do you want to deprogram yourself from “wellness”?
I’m borrowing that phrase from a recent thank-you email I received after publishing my Substack post on the so-called 20-20-20 rule. The post brought in new subscribers, and apparently people loved the idea because it’s “simple.” But that simplicity is exactly why it doesn’t work.
Here’s what the 20-20-20 rule says:
A meal should have 20 bites.
Each bite should last 20 seconds (which, if taken literally, means you’d just swallow without chewing—exactly the opposite of what’s needed).
Or, some say it means chew each bite 20 times (which is nearly impossible).
The meal should last 20 minutes (reasonable, but still too short).
So why do people like it? Because it’s a neat little formula that sounds easy. But in reality, it does nothing—except maybe for people who’ve had bariatric surgery. After surgery, the stomach is reduced to the size of a toddler’s, maybe holding a cup and a half of food. If you stretch that container, your hormones go haywire, hunger skyrockets, and the cycle begins again. That’s why obesity is such a mess. The 20-20-20 “hack” was dreamed up for patients who were 450–500 pounds post-surgery, not for the general public.
So why did I publish it? To show how it validates 80 Bites.
Now, let me be clear: 80 Bites is not about counting bites—except in the very beginning. Yes, I know the name confuses people. But Pilates confused people too! When I launched the Institute for the Pilates Method in Santa Fe back in 1991, many thought it was connected to Pontius Pilate. Names don’t always explain the method. Our original name, Diet Directives, was bland, and 80 Bites at least connects to the Japanese saying Hara Hachi Bun Me—“eat until you’re 80% full.” In Japan, obesity is under 4%. In the U.S., it’s nearly 65%. Clearly, eating less works.
But again—80 Bites is not about old-school manipulations like counting calories, carbs, or points, or cutting entire food groups. It’s about fixing your hormones so hunger shuts off and weight loss happens naturally.
The most direct way to do that today is with GLP-1 drugs (soon available in pill form). And here’s the key: when paired with 80 Bites, those drugs can work even better.
“Eating healthy” has nothing to do with quantity. That’s where so many people went wrong. They stretched their stomach “container,” disrupted their hormones, and triggered endless hunger.
That’s the mistake I’ll keep writing about. And yes—everyone should download the 80 Bites app. But not to track bites daily. That’s not the point. (I’ll explain more in my next Substack.)
Here is the Correct Formula:
If who have a 35 inch waistline or greater—the average American female is 38.7 inches OR are nutrient obsessed with food noise—79% of the adult population HERE is a solution:
Choose one of two Meal Sizes: a. Medium or b. Small
a. 26 6 26: 26 Bites 6 chews per bite 26 minutes eating
b. 15 5 15: 15 Bites 5 chews per bite 15 minutes eating
How to Start:
Download the 80Bites App and see when YOU feel FULL.
Meals must have 3 PARTS: One Main and Two Sides and a BEVERAGE (not water) and a final “sweet”—breath mint or three bites of a dessert.
No Vegans or Vegetarians. Only for Omnivores.