Episode 61 – Reshape, Rewire and Replace Your Nutrition Habits for Health


Humans are creatures of habit.


Habits help you to get through the day and save you conscious effort, time and energy. The only problem is you have some good ones and some bad ones mixed together. It’s time to cut these bad habits out! To keep it simple, in order to achieve a healthier lifestyle, create better habits – habits can make you. If you don’t look after your habits, they will definitely break you.


Try out these nutrition habits for health!


1. Improve your digestion

Don’t chew too quickly. When you chew too much too soon, you “delay” the full feeling or, “satiety signal.” You will end up eating more food and therefore consume more calories. Eating slowly gives your body time to regulate, and makes it easier to digest the food. In turn, this will give you the right energy to go about your day. As an added bonus, eating less will help you cut down your grocery bill.


Do this:

Put your fork down after each bite of food and only pick it back up when you’ve finished swallowing.


2. Plan your day ahead

Everyone knows that they will be hungry throughout the day. It shouldn’t be a surprise. However, most people don’t usually put into their plans what they’re going to eat during those times. If you’d really like to commit to a healthier you, you need to plan ahead.


Get this ready:

  • When you’re on the go, bring a healthy snack with you instead of purchasing junk food
  • Have fruit and protein options on hand like a banana and cheese and / or nuts. These would be much better than munching on some sodium-filled chips or candies packed with sugar.
  • Make it a habit to prepare the good, nutritious food before you feel hungry, rather than simply reacting to hunger.


3. Know thyself – especially when stressed or upset.

Be conscious of the habits you have already – you may tend to eat more when you are stressed or feeling upset. Deal with this habit immediately instead of letting it consume you.


Go for this instead:



How else can you re-wire, re-shape and replace your nutrition habits for health? Read on below.



4. Make better food purchasing decisions

Good nutrition starts with smart shopping. Don’t be tempted by those unhealthy options containing too much sugar, salt and fat. The moment you purchase them, you are clearly making the plan to eat them at some point in the future.


Picture this:

When you’re in the grocery store, focus on your bigger health and fitness success and buy healthy products as your first priority. This will allow you to be surrounded by healthy options at home. Rewire your eating behavior by rewiring your buying behavior.


5. Be aware of your eating habits

Watching television or hanging out with your friends may seem like a good time to eat snack foods.  With time being as mysterious as it is, you can quickly become unconscious of the number of calories you’ve consumed and end up eating way more than you should have in what seems to be next to no time. This can quickly become a dangerous habit.


Swap these:

Fortunately, replacing unhealthy options with healthy ones can salvage this situation. For example, if you are used to having soft drinks while watching your favorite TV show, try switching to a diet option. Eventually move onto healthier options like fresh juice, or even water. Slowly train your body to enjoy more nutritious things, and always be aware of how much you’re consuming.



Better eating habits are a conscious, short-term commitment to improvement. But eventually, new nutrition habits for health will be formed and your success will be on autopilot. Improve your digestion, plan ahead, purchase wiser and boost your awareness to reshape, rewire and replace your nutrition habits for health. Always strive to be better – you’re inspiring others every day!


Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
  • Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
  • Want live coaching? Click here to contact me. I look forward to working with you soon.



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Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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