Jason is an exercise and nutrition expert, who began in the US Air Force, evolving into a certified coach specializing in fat loss, performance, and nutrition. Co-founder of ONE GYM in Greenville, SC, and creator of the Living Lean Blueprint, his work emphasizing personalized fitness solutions.

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Jason Nutting

<h4 style="text-align:justify;">JASON NUTTING shares his reflections on the nature of thoughts, and how to move from a first reaction in any circumstance to allowing space for the heart to speak and wisdom to emerge from within by slowing down, clearing the noise, removing the weight of the past, and connecting and aligning with something greater.</h4>&nbsp;“The quality of your life is determined by the quality of your thoughts.”&nbsp;—Marcus Aurelius&nbsp;But what if the thoughts that shape your life aren’t truly yours?Every moment, a thought arises. It comes fast, automatic, familiar. This is the thought shaped by past experiences, habits, and subconscious conditioning. It’s not a choice; it’s a reflex.Let’s call this your First Thought.But what happens after that?The moment between the first thought and your next move is where freedom lives.&nbsp; That is where transformation happens. That is a space where the heart speaks. The first thought is not necessarily wise, true, or aligned with who you ought to be. It is simply familiar.Your habitual state, your baseline level of energy and awareness, shapes this first thought. It’s how you normally feel, think, and respond to life.But when stress, pressure, or unexpected challenges arise, you enter an activated state, a surge in energy where emotions heighten, the mind speeds up, and old survival patterns take control.This is when fear, self-doubt, and defensiveness arise most strongly.Without awareness, the first thought in this state feels like the truth. But it’s just a reaction.&nbsp;This is why space matters. This is where freedom begins. It is the mind on autopilot, reacting to life based on past programming.<ul><li>You feel resistance before trying something new.</li></ul>First thought: “I can’t do this.”<ul><li>You get triggered in a conversation.</li></ul>First thought: “They don’t respect me.”<ul><li>You set a goal and doubt creeps in.</li></ul>First thought: “I’ve failed before. Why bother?”The first thought often comes from fear, survival, or the ego’s need for control. It is the conditioned self, the closed mind, repeating its old stories. And if you act on it immediately, you reinforce the closed mind.Now, here’s the shift:You don’t have to obey the first thought.Imagine a moment of struggle… perhaps frustration, doubt, or the pull of an old habit.&nbsp; The first thought arises automatically. But then, there’s a pause. A breath. A heartbeat.&nbsp; And from that space, a new voice emerges:“What if I try?” “What if I respond with love?”&nbsp; “What if I trust?”This voice is quieter but deeper… more like a whisper.&nbsp; It does not push or force like the mind. It simply knows. That is the heart speaking. The heart does not rush. It does not react. It does not repeat old patterns.&nbsp; It responds from a place of wisdom, presence, and truth. But to hear it, you must create space.The heart’s wisdom is always present, but most people never access it because they move too fast.They react before they receive.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/when_heart_speaks2_2f09ade53a.webp" alt="when-heart-speaks2.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">The heart’s wisdom is always present,&nbsp; but most people never access it&nbsp; because they move too fast.</h4><hr>This is why Heartfulness practice is helpful, as it slows you down so the heart can lead. Each aspect of the practice helps cultivate this awareness:<ol style="list-style-type:decimal;"><li style="text-align:justify;">Meditation—clears the noise so you can hear the heart.</li><li style="text-align:justify;">Cleaning—creates space by removing the weight of negative thinking, and old conditioning.</li><li style="text-align:justify;">Prayerful Connection—aligns you with something greater, attuning the heart to wisdom beyond the intellect.</li></ol>Through <a href="https://heartfulness.org/magazine/remembrance-made-simple" target="_blank" rel="noopener noreferrer">daily practice</a>, something deeper happens:The Second Thought, the one shaped by awareness, intuition, and deeper intelligence, begins to arise more effortlessly.This is the blooming of the lotus flower within you.&nbsp; And over time, it replaces the first thought. This is the path of transformation. At first, this process requires conscious effort. You must pause. You must listen. You must choose to let the heart lead.&nbsp; But as you practice, the shift becomes natural.One day, you realize:Your first response to a challenge is trust, not fear. Your first reaction to stress is calm, not panic. Your first impulse in relationships is love, not defensiveness.The second thought has become the first.&nbsp; This is the true integration of heart and mind. It is no longer a battle between impulse and <a href="https://heartfulness.org/magazine/emotional-wisdom" target="_blank" rel="noopener noreferrer">wisdom</a>.&nbsp; It is harmony.This is the work…Slow down. Clear the noise. Remove the weight of past conditioning. Connect and align with something greater.Each practice helps to recognize the space between thoughts and allows the heart to lead.And over time, the heart’s voice is no longer the second thought.It is the first. We learn how to lead from the heart once again.<hr><h4 style="text-align:center;">Each practice helps to recognize&nbsp; the space between thoughts and&nbsp; allows the heart to lead.</h4><hr>This is not a theory. It is a practice.&nbsp; The question is:Will you listen?If this resonates with you, take a moment today to pause.&nbsp; When a thought arises, don’t react immediately. Connect to your heartbeat for a breath or two.&nbsp; Create space. And listen.The heart has always been speaking. Slow down, and you will hear it.Ready to experience this shift?&nbsp;

When the heart speaks

<h4 style="text-align:justify;">JASON NUTTING calls upon his experience as an exercise and nutrition specialist and a meditation practitioner to offer 3 strategies for breaking the cycle of stress eating. You may not have heard of them before, but his unconventional approach works!</h4>&nbsp;We’ve all been there. Staring down a bag of chips or a pint of ice cream, feeling the weight of the day’s stress pressing down. It’s almost as if that food is the answer to all your problems, even if just for a moment. But here’s the thing—while it might feel good in the short term, stress eating often leaves you feeling worse in the long run.As someone who’s been coaching clients on nutrition and wellness for over 15 years, I’ve seen first hand how common emotional eating is. In fact, more than 60 percent of my clients say they struggle with it. And that was before the world turned upside down with a global pandemic. Whether it’s stress, anxiety, sadness, boredom, or grief, turning to food for comfort is understandable. Food is more than just fuel—it’s tied to emotions, memories, and comfort. But when we start using it as a crutch, that’s when the cycle of stress eating begins.Stress eating is like putting a Band-Aid on a wound that needs stitches. It might cover up the problem temporarily, but it doesn’t heal it. And worse, it often makes us feel guilty afterward, perpetuating the cycle. So, whether you’re trying to help a friend or you’re looking for solutions for yourself, here are three strategies that might help. These aren’t your typical “just eat healthier” tips. They’re a little unexpected, but they just might be the key to breaking the cycle.<h4 style="text-align:justify;">Strategy 1: Permission to Overeat (Yes, Really)</h4>This might sound counterintuitive, but hear me out. Our brains love patterns, and when we stress eat, it’s often an automatic response to certain triggers—a stressful phone call, a difficult conversation, or even just a tough day at work. These triggers set off a chain reaction in our brains, leading to overeating without us even realizing it.Here’s a wild idea: Give yourself permission to overeat. Instead of trying to fight the urge, lean into it as a learning experience. When you allow yourself to overeat without judgment, you start to pay closer attention to what’s really going on. You might notice that every time you talk to a certain person, you reach for a snack. Or that you’re more likely to overeat when you’re bored or anxious.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/stress_eating2_af2afce10b_1_05031e7199.jpg" alt="stress_eating2_af2afce10b (1).jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_stress_eating2_af2afce10b_1_05031e7199.jpg 171w,https://cdn-prod-static.heartfulness.org/small_stress_eating2_af2afce10b_1_05031e7199.jpg 500w," sizes="100vw"></figure>By treating it as an experiment, you can start to identify your triggers. Once you know what’s causing the overeating, you can begin to address the root of the problem. And often, just giving yourself permission to overeat takes away the urge. When something isn’t forbidden, it loses some of its power over you.<h4 style="text-align:justify;">Strategy 2: Create a “Nourishment Menu”</h4>One of the most effective ways to break the cycle of stress eating is to create a “nourishment menu.” This isn’t a list of foods to eat—it’s a list of actions to take before you reach for that snack. Think of it as a way to interrupt the automatic response of stress eating.Here’s how it works: Before you reach for food, pick an action from your menu. It could be something as simple as taking three deep breaths, drinking a glass of water, or going for a short walk. The idea is to give yourself a moment to pause and check in with yourself. Are you really hungry, or are you just trying to soothe your emotions?&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/stress_eating3_edde55d21b_1_ec643557d9.jpg" alt="stress_eating3_edde55d21b (1).jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_stress_eating3_edde55d21b_1_ec643557d9.jpg 171w,https://cdn-prod-static.heartfulness.org/small_stress_eating3_edde55d21b_1_ec643557d9.jpg 500w," sizes="100vw"></figure>&nbsp;Your nourishment menu should include actions that align with your values and goals. For example, if you value your relationships, calling a friend could be one of your options. If you value your health, maybe a quick workout or a few stretches would be a good choice.The key to making this work is to keep it simple and doable. Your menu should include options that take no more than 15 minutes—and ideally, you should have one or two options that take a minute or less. Keep any materials you need handy, like a water bottle or a notepad, so it’s easy to follow through.If you’re looking to connect more deeply with yourself and clear your mind, consider incorporating a mini Heartfulness Cleaning practice. Heartfulness Cleaning is a simple yet powerful technique to cleanse your mind of any accumulated stress, heaviness, and emotional burdens. It’s a way to reset and refocus, making it easier to address your true needs rather than reaching for food as a quick fix.Here’s how you can try it: Close your eyes and sit comfortably. Imagine that all the heaviness, impurities and complexities within you are being removed and leaving your system from your back, from your tailbone to the top of your head. Visualize them leaving your body in the form of smoke or vapor, dissolving into the atmosphere. This practice can take just a few minutes, but it can have a profound impact on your state of mind.To learn the whole process of cleaning, go to <a href="https://www.youtube.com/watch?v=XrBojZA8YbA" target="_blank" rel="noopener noreferrer">https://www.youtube.com/watch?v=XrBojZA8YbA.</a><h4 style="text-align:justify;">Strategy 3: Practice Self-Compassion</h4>We’re often our own worst critics, especially when it comes to eating. Negative self-talk can be a powerful trigger for stress eating. “Why did I eat that?” “I’m such an idiot for finishing the whole bag.” Sound familiar? This kind of thinking doesn’t just make us feel bad—it can actually reinforce the cycle of stress eating.Here’s where self-compassion comes in. Instead of beating yourself up, try being kind to yourself. Acknowledge that stress eating is something many people struggle with, and it’s okay to have setbacks. When you approach yourself with kindness and understanding, you’re less likely to fall into the “screw it” mentality that leads to overeating.Self-compassion isn’t about giving yourself a free pass to eat whatever you want. It’s about recognizing that you’re human and that you’re doing your best. It’s about seeing the big picture and treating yourself with the same kindness you’d offer a friend.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/stress_eating4_b25076e51e.jpg" alt="stress-eating4.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_stress_eating4_b25076e51e.jpg 157w,https://cdn-prod-static.heartfulness.org/small_stress_eating4_b25076e51e.jpg 500w," sizes="100vw"></figure><h4 style="text-align:justify;">Putting It All Together</h4>Stress eating is a complex problem, and there’s no one-size-fits-all solution. But by developing awareness, creating new habits, and practicing self-compassion, you can start to break the cycle. Remember, this isn’t about perfection—it’s about progress. Each time you pause before eating, choose an action from your nourishment menu, or practice self-compassion, you’re taking a step toward healthier habits.It’s also important to remember that your behavior around food doesn’t define you as a person. You are more than what you eat. So the next time you find yourself reaching for that snack out of stress or emotions, take a moment to check in with yourself. What do you really need? Is it food, or is it something else?By taking the time to understand your triggers, nourish yourself in other ways, and be kind to yourself, you can begin to change your relationship with food. It’s not an easy process, but it’s one that’s worth the effort. After all, the best way out of a difficult situation is through it. And you’re strong enough to make it through.<hr><h4 style="text-align:center;">Stress eating is a complex problem, and there’s no one-size-fits-all solution. But by developing awareness, creating new habits, and practicing self-compassion, you can start to break the cycle.&nbsp;</h4><hr>

3 strategies for breaking the cycle of stress eating

<h4 style="text-align:justify;">JASON NUTTING explores the benefits of mindful eating, and takes it to the next level by introducing a core principle of Heartfulness to bring about physical, mental, and spiritual well-being at mealtime.</h4>&nbsp;In a world where the pace of life seems to accelerate with each passing day, the ancient wisdom of Indian sage Patanjali offers a beacon of light, guiding us toward the virtues of mindfulness and moderation. Patanjali, revered for his Yoga Sutras, emphasized the importance of harmony between the body, mind, and spirit—a concept that feels more relevant now than ever, especially in the context of eating and well-being.<h4 style="text-align:justify;">The foundation of mindful eating</h4>Mindful eating is not just a practice but a philosophy. When embraced, it can transform our relationship with food. It’s about engaging all our senses, recognizing our responses to food, without judgment, and acknowledging our emotions and physical cues. This approach stands in stark contrast to today’s fast and often mindless eating habits, which contribute to weight gain and also detach us from the joy and nourishment food is meant to provide.<figure class="image image_resized" style="width:53.32%;"><img src="https://cdn-prod-static.heartfulness.org/eating_slowly2_15ba877e28.webp" alt="eating-slowly2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_eating_slowly2_15ba877e28.webp 145w,https://cdn-prod-static.heartfulness.org/large_eating_slowly2_15ba877e28.webp 400w,https://cdn-prod-static.heartfulness.org/eating_slowly2_15ba877e28.webp 400w," sizes="100vw"></figure><h4>Patanjali’s teachings and modern research on the art of eating</h4>Patanjali taught the importance of Sthira (steadiness) and Sukha (ease) in our practices, which can be beautifully applied to the act of eating. Eating slowly and with intention encourages a steadiness of mind and body, allowing for a deeper appreciation of each meal, promoting better digestion, and satisfying us with smaller portions.Research echoes these teachings, showing that slower, more mindful eating can lead to weight loss and improved health. A study in the Journal of the Academy of Nutrition and Dietetics found that people who eat slowly tend to consume fewer calories, experience increased fullness and, ultimately, see a reduction in weight. Slow eating allows the body time to signal fullness, reducing the likelihood of overeating.<hr><h4 style="text-align:center;">It’s about creating a moment of calm in our otherwise hectic day, turning a simple meal into an opportunity for meditation and reflection.</h4><hr><h4 style="text-align:justify;">Mindfulness and Heartfulness: a harmonious blend</h4>Mindful eating is deeply connected with the principles of Heartfulness, which include conscious awareness and heart-centeredness. One of the key Heartfulness principles advises us to eat in a state of inner connection, inviting us to tune in to our food and our bodies. It’s about creating a moment of calm in our otherwise hectic day, turning a simple meal into an opportunity for meditation and reflection.<h4 style="text-align:justify;">Ways to eat slowly and mindfully</h4><figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/gratitude_5700896aab.webp" alt="gratitude.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_gratitude_5700896aab.webp 145w,https://cdn-prod-static.heartfulness.org/large_gratitude_5700896aab.webp 300w,https://cdn-prod-static.heartfulness.org/gratitude_5700896aab.webp 300w," sizes="100vw"></figure>Begin with gratitude:&nbsp; Before eating, take a moment to express gratitude for your meal.&nbsp; This can help center your mind and prepare you for a mindful eating experience.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/use_senses_cc99d3fcf3.webp" alt="use-senses.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_use_senses_cc99d3fcf3.webp 145w,https://cdn-prod-static.heartfulness.org/large_use_senses_cc99d3fcf3.webp 300w,https://cdn-prod-static.heartfulness.org/use_senses_cc99d3fcf3.webp 300w," sizes="100vw"></figure>Use all your senses:&nbsp; Observe the colors, smell the aromas, and savor each bite. &nbsp;This not only enhances the experience but also slows down the pace of eating.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/chew_thoroughly_1ffacb52e0.webp" alt="chew-thoroughly.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_chew_thoroughly_1ffacb52e0.webp 145w,https://cdn-prod-static.heartfulness.org/large_chew_thoroughly_1ffacb52e0.webp 300w,https://cdn-prod-static.heartfulness.org/chew_thoroughly_1ffacb52e0.webp 300w," sizes="100vw"></figure>Chew thoroughly:&nbsp; Make a conscious effort to chew your food multiple times.&nbsp; This aids digestion and gives your body time to recognize when it’s full.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/put_down_utensils_716364901c.webp" alt="put-down-utensils.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_put_down_utensils_716364901c.webp 145w,https://cdn-prod-static.heartfulness.org/large_put_down_utensils_716364901c.webp 300w,https://cdn-prod-static.heartfulness.org/put_down_utensils_716364901c.webp 300w," sizes="100vw"></figure>Put down your utensils:&nbsp; Between mouthfuls, put down your utensils.&nbsp; This simple act can help pace your eating and encourage mindfulness.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/eliminate_distractions_ab7f37d91e.webp" alt="eliminate-distractions.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_eliminate_distractions_ab7f37d91e.jpg 241w,https://cdn-prod-static.heartfulness.org/large_eliminate_distractions_ab7f37d91e.webp 300w,https://cdn-prod-static.heartfulness.org/eliminate_distractions_ab7f37d91e.webp 300w," sizes="100vw"></figure>Eliminate distractions:&nbsp; Turn off the TV and put away your phone.&nbsp; Eating without distractions encourages you to focus on the meal and your body’s cues.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/pause_bad3ad0a69.webp" alt="pause.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_pause_bad3ad0a69.webp 145w,https://cdn-prod-static.heartfulness.org/large_pause_bad3ad0a69.webp 300w,https://cdn-prod-static.heartfulness.org/pause_bad3ad0a69.webp 300w," sizes="100vw"></figure>Check in with yourself:&nbsp; Pause periodically during the meal.&nbsp; This helps prevent overeating and promotes satisfaction with less food.<h4 style="text-align:justify;">Reflective questions to deepen your practice</h4><ul><li style="text-align:justify;">What emotions or thoughts arise when I eat slowly and without distractions? How do they differ from when I eat quickly or mindlessly?</li><li style="text-align:justify;">How does the practice of expressing gratitude before meals change my eating experience?</li><li style="text-align:justify;">In what ways can I incorporate the principles of Heartfulness into my daily eating habits?</li></ul>By integrating these practices into a daily routine, we embark on a journey not just toward weight loss, but toward a deeper connection with our food, our bodies, and ultimately, our inner selves. This mindful approach to eating, inspired by the wisdom of Patanjali and the principles of Heartfulness, offers a path to a healthier, more harmonious life.<hr><h4 style="text-align:center;">Illustrations by LAKSHMI GADDAM</h4><hr>