Boost Energy & Performance with Mindful Eating: A Guide for High Performers

“When you tune into your food, you tune into your health. Mindful eating fuels both body and performance.” - Stephana Johnson, CHHP, CES, NMT

Are You Really Paying Attention to What You Eat?

Recently, I caught myself in a habit I thought I had kicked—mindless eating.

I was deep into a work conference, spooning up my favorite chili, when suddenly, I looked down… and my bowl was empty. I barely remembered eating it! Instead of feeling satisfied, I was bloated, still hungry, and completely disconnected from my meal.

Sound familiar? You’re not alone.

Many high-achieving professionals struggle with multitasking while eating, leading to:

🔴 Overeating because your brain doesn’t register fullness in time
🔴 Low energy from poor digestion and nutrient absorption
🔴 Stress eating triggered by external cues instead of real hunger
🔴 Lack of satisfaction from meals, leaving you craving more

But there’s a simple shift that can change everything: mindful eating.

What is mindful eating?

Mindful eating is about slowing down and tuning in—to your food, body, and hunger cues. Research shows that when you eat with awareness, you naturally make healthier choices, eat less, and feel more energized.

Here’s how to practice it:

Step 1: Remove Distractions

📵 Turn off the TV and put your phone on airplane mode ideally away from you
👥 Focus on the present moment, the food and the people you’re with

Step 2: Eat with Awareness

🥄 Chew slowly, breathe and savor each bite
💡 Notice textures, flavors, and how the food makes you feel

Step 3: Listen to Your Body

🔄 Pause and check: Are you actually hungry?
🛑 Stop eating when you feel satisfied—not stuffed

Step 4: Reflect Without Judgment

🤔 Ask yourself: Is this meal nourishing me?
✅ How do I feel—energized, sluggish, or craving more?

When you start doing this, you’ll naturally shift your habits, make better food choices, and enjoy meals more—without needing willpower or extreme diets. With this one shift my clients start to drop weight when they weren't able to before.

Make It Easy!

Start with One Meal a Day

You don’t have to overhaul your entire routine overnight. Start with just one meal a day:

✔ Eat slowly and put your phone away
✔ Engage with your food and your loved ones
✔ Notice how eating mindfully impacts your energy, focus, and digestion

Small shifts lead to big results.

And if you're ready to take the next step, I’ve got the perfect proven plan to help you get there—without restrictive dieting or hours in the gym, book a free 15 minute strategy call and I’ll help you build the habits for sustainable energy, high performance, and lasting well-being.