Knowledge Centre

Mindful eating, without the fluff.

You don't need a retreat. Six small habits, applied at your normal meals, are enough to reconnect with real satiety signals.

1. 1. Sit down. Standing and grazing bypasses the brain's fullness feedback.
2. 2. Put the phone away. Even a passive screen halves how much you notice you've eaten.
3. 3. First-bite pause. Take one breath before you start.
4. 4. Chew until it's smooth. Roughly 20 chews per bite; fork down between mouthfuls.
5. 5. Halfway check-in. Rate your fullness 1–10 and ask if you'd like to continue.
6. 6. Finish with a warm drink. Tea, water or a small espresso — a small ritual that signals the meal is done.

Combine these with a consistent OLEACORE® routine and you're giving your body every reason to trust its own satiety signalling again.