Nick Bare

Let the food digest.

Let your satiety signaling catch up to your stomach and your digestion.

And after 10, 15, 20 minutes, if you're still hungry, go back and get seconds.

But typically what happens to me is I finish that first plate.

I'm still hungry.

I sit for 10, 15, 20 minutes.

my satiety signaling catches up to my stomach and my digestion.

And then I realized I don't need a second plate.

And if I would have went and got that second plate, I probably would have been overly full if I would have done that.

So weigh your food and wait after consuming that first plate before assessing if you really do need more.

The third thing you can do to take ownership of your diet in 2026 is

is to make protein a priority.

One gram of protein per pound of body weight daily.

Build each meal, each plate a round protein.

And my rule, take it or leave it, is no snacking.

I don't snack.

I have...

My first meal and my second meal and my third meal and my fourth meal.

And I have my fifth meal, which is a smaller meal before going to bed at night, which we're about to get into.

But a lot of people struggle with snacking.