Eating Instinctively is a Lost Art

In the latest episode of “Moving Through Midlife,” Courtney sits down with Chef James Barry to delve into the transformative power of mindful eating. As we navigate the often confusing modern dietary landscape, Chef Barry, the founder of Eat Pluck, offers a refreshing perspective rooted in the wisdom of our ancestors and eating instinctively. The episode is a treasure trove of insights on how to reconnect with our body’s natural cues and make more healthful choices, particularly during midlife transitions.

Rediscovering Our Natural Wisdom

As humans, we’ve moved far from the days when our ancestors could look to nature and instinctively know what their bodies needed. Historically, flavor equaled nutrition. When something tasted good, it signaled to our bodies that it contained valuable nutrients. But in today’s world, we’re often confused about what to eat because so much of what we consume is artificially flavored and processed. These fabricated tastes are designed to trick our senses, disconnecting us from real, nutrient-dense foods.

Our current relationship with food is a result of years of marketing, trends, and conflicting advice. For example, I grew up hearing “eat your vegetables,” but now there’s a growing faction saying not to eat them. It’s enough to make anyone feel lost.

Building a New Food Pyramid: Flavor, Real Food, and Mindful Eating

If I could build a food pyramid today, the top would be flavor—not the artificial kind but the natural flavors we find in real, whole foods. Historically, these flavors signaled our bodies to eat because they represented nutrients. Below flavor, in the middle of the pyramid, would be real food—whole, nutrient-dense foods that are ingredients in themselves, rather than products with a list of ingredients. And at the base, the foundation, would be conscious, mindful eating.

Why? Because how we eat is just as important as what we eat. The state of your body when you eat affects digestion, how full you feel, and how satisfied you are. Mindful eating—paying attention to what your body truly wants, slowing down, and honoring the food in front of you—can transform not just your digestion but your entire relationship with food.

One simple way to bring mindfulness into your meals is by saying a prayer or expressing gratitude before eating. This brief moment of honoring your food helps you shift into a more present, mindful state, which, in turn, aids digestion and enhances the eating experience. Other small practices, like putting down your fork between bites, may seem old-fashioned, but they work. These rituals encourage us to eat slower, listen to our bodies, and stop when we’re full.

The Power of Listening to Our Bodies

In midlife, especially, there are countless changes happening in our bodies—hormonal shifts, metabolic slowdowns—and these can make it harder to maintain a healthy weight. That’s why it’s more important than ever to reconnect with our bodies and listen to what they truly need.

I like to think about it in ancestral terms: imagine you’re in a forest. You hear a sound, and your ears perk up. You follow that sound and spot something colorful hanging from a tree. As you approach, the scent of the ripe fruit reaches your nose. This sensory communication—hearing, seeing, smelling—is your body’s way of assessing whether this food is good for you. When you finally taste it, your mouth waters, and the flavor deepens as you chew. Your body knows what to do with this food. This is eating instinctively.

Today, though, we often ignore these cues. We reach for food out of habit, boredom, or emotional need. But our bodies are still communicating with us, even in the grocery store. Have you ever felt a slight hesitation when reaching for something unhealthy? Maybe you burped, your stomach gurgled, or something didn’t feel right. These physical responses are your body’s way of saying, “This isn’t what I need.” But we often override those signals and eat based on what our minds or cravings tell us.

Learning to Tune In

Reconnecting with your body’s wisdom doesn’t start in the grocery store—it starts before you get there. Many of us have spent years disconnecting from our bodies around food. We’ve tuned out, often because we’re multitasking or distracted while eating. To rebuild that connection, we need to unlearn those habits and create new ones that honor our body’s cues.

A helpful practice is meal planning. By planning meals at home, you can avoid the overwhelm of too many choices and focus on real, whole foods. It’s also easier to tune in to your body’s needs when you’re cooking from scratch. You control the ingredients, the flavors, and the portions.

But I get it—cooking at home can feel daunting. One way to make it easier is by focusing on the textures and flavors you love. For example, if you enjoy crunchy textures, you might gravitate toward roasted vegetables or crispy salads. If you prefer creamy textures, mashed vegetables or hearty soups might be more your speed. Once you identify your preferences, you can start experimenting with healthier alternatives that satisfy your cravings while nourishing your body.

Cooking for Health and Connection

Cooking at home doesn’t have to be complicated. Start with simple, whole foods and prepare them in ways that honor your preferences. You don’t need to make a different dish for every meal—focus on a handful of dinners, make larger portions, and use the leftovers for lunches. Breakfast can be as simple as preparing eggs in different ways. The key is to make cooking from home a regular habit, not a chore.

And remember, the environment you eat in matters. Choose a space that feels good to you, whether it’s a bright, airy room or a cozy corner. Eat with people who uplift you, and avoid stressful conversations at the table. The goal is to create an atmosphere that helps you reconnect with your food and your body.

By simplifying your meals, tuning into your body’s signals, and creating a mindful eating environment, you’ll begin to rediscover the wisdom your body holds. After all, we are animals, and deep down, we still know what we need to thrive.

To learn more about Pluck or Chef Barry head to Eat Pluck

Other Blog Posts you May Enjoy

How and Why to Have a more Plant Forward Diet