Why the TikTok “Three-Bite Rule” Might Be Doing More Harm Than Good

I’ll be honest—I don’t even have a TikTok. 😂 But word travels fast, and lately I keep hearing about this viral trend called the “Three-Bite Rule.” The idea is that when you’re faced with an indulgent food—say cake, cookies, or fries—you should only allow yourself three bites before putting the fork down.

Sounds clever, right? Just enough to “taste without going overboard.” But here’s the problem: this isn’t actually mindful eating—it’s restriction in disguise.

Why the “Three-Bite Rule” Isn’t So Healthy

1. It’s rooted in scarcity, not freedom. Telling yourself you can only have three bites immediately creates pressure, guilt, and the likelihood of overdoing it later.

2. Humans thrive with freedom. Studies show that when people give themselves unconditional permission to eat, cravings often decrease, stress lowers, and food loses its “power.”

3. Restriction backfires. The more we tell ourselves “no,” the more likely we are to obsess over the very food we’re trying to control.

Bottom line: this “rule” teaches people to fear food rather than enjoy it.

What to Try Instead: Creating Freedom Around Food

If rules don’t work, what does? Food freedom. Here are a few ways you can start practicing it:

• Get curious about your food: I truly believe when you sit down to eat and marvel over how each ingredient is healing and fueling your body, you’ll not only want to fuel your body with nutrient-dense foods most of the time. You’ll leave room for fun without guilt- because eating certain foods just because they bring you joy or nostalgia is enough of a reason to include them.

• Slow down & check in: Instead of counting bites, notice how the food tastes, how it makes you feel, and when you naturally feel satisfied and full.

• Remove “good” and “bad” labels: Food is food. Some choices fuel your body differently than others, but attaching morality creates unnecessary stress.

• Trust your body: This honestly might be the hardest truth to believe but I promise , over time, you’ll notice your body actually craves balance when you let go of rigid rules.

My Personal Take:

I can honestly say that embracing food freedom has changed my life.

When I let go of strict rules:

• My stress around food decreased.

• Maintaining a healthy weight became easier and more sustainable.

• My gut health improved (hello better digestion 👋).

• And maybe most importantly—I’m just happier.

This is why I coach my clients to chase freedom over restriction. Health isn’t found in TikTok rules—it’s built in sustainable habits and a positive relationship with food.

Want More Food Freedom Inspo?Here are a few Instagram accounts I love that share incredible resources around this approach:

• @find.food.freedom- love her sarcastic approach

• @thewellful- simple quick Inspo you can use as mantras for the day

• @nutritionstripped - her genuine caring approach really shines through

Comment below and tell me—what food rule have you been holding onto that you’re ready to break free from?”

WANT MORE DIRECTION?

Start your journey at Body By Hannah by booking a fitness consultation. In this one hour meeting, we cover, in depth, your fitness goals, your current exercise and nutrition habits, and any relevant health history. You’ll also perform a movement assessment so we can spot any muscular imbalances, assess your fitness level, and see your strengths and weaknesses. It helps YOU get clarity on the best path forward to reach your health goals and helps US develop an appropriate starting point for your personalized fitness plan.

Find Freedom with Food: 3 Simple Ways to Practice Mindful Eating

In a world filled with fast food, constant distractions, and the glorification of multitasking, it’s no wonder so many of us struggle with our relationship with food. We eat on autopilot, scrolling through our phones or rushing through meals without truly tasting or enjoying them. But what if we consider a more mindful approach to eating? It could transform not only your relationship with food but also your health and well-being?

Mindful eating is a concept that we often focus on practicing with our nutrition clients. It’s the practice of being fully present in the moment, tuning into your body’s signals, and savoring every bite. It’s not a diet, a set of rules, or about restriction—it’s about awareness and enjoyment. By adopting a mindful approach to meals, you can more easily maintain a healthy weight, improve digestion (more important than many of our clients realize), and create a more connected and pleasurable dining experience. 

Here are three simple but powerful tips to help you cultivate mindful eating habits:

1. Slow Down & Engage Your Senses

I’m one of the fastest eaters I know! One of the easiest ways for me to practice mindful eating is to simply slow down by putting the fork down between bites and chewing thoroughly. When you eat quickly, your body doesn’t have time to register fullness, which can lead to overeating. Slowing down allows your body to properly digest food, supports weight management, and enhances the overall experience of eating. This Eating Slowly Journal worksheet is an example of how we implement the practice with our nutrition clients .

How to do it:

- Put down your fork between bites.

- Chew slowly and thoroughly, noticing the texture, flavors, and aromas of your food.

- Take a deep breath before starting your meal to center yourself in the present moment.

2. Eliminate Distractions & Be Present

Also guilty of this myself. I’m a master multitasker! Ever found yourself eating an entire meal while watching TV or scrolling through your phone—only to realize you barely remember eating it? When we eat distracted, we disconnect from our hunger and fullness cues, making it easier to overeat or feel unsatisfied.

How to do it:

- Turn off screens and create a peaceful, distraction-free eating environment.

- Focus on the food in front of you—observe its colors, smells, and textures.

- If eating with others, engage in meaningful conversation and enjoy the moment together.

3. Honor Your Hunger & Fullness Cues

Our bodies are incredibly intuitive, but years of diet culture and stress eating can dull our natural hunger and fullness signals. Mindful eating helps you reconnect with those cues, allowing you to eat when you’re hungry and stop when you’re comfortably full—rather than when your plate is empty.

How to do it:

- Before eating, ask yourself, “Am I truly hungry, or am I eating out of boredom, stress, or habit?”

- Check in with yourself halfway through the meal—are you still hungry or satisfied?

- Practice gratitude for your food and how it nourishes your body.

The Freedom That Comes with Mindful Eating

By embracing mindfulness around meals, you can break free from restrictive eating patterns, guilt, and emotional eating. You’ll cultivate a healthier relationship with food, enjoy improved digestion, and feel more present in your daily life. Eating becomes a nourishing, enjoyable experience rather than just another task to check off your to-do list.

So, next time you sit down for a meal, take a breath, slow down, and savor every bite. Your body—and mind—will thank you! And if you think having a coach to help you stay accountable to these practices while you work to adopt better nutritional habits, please reach out to us! Apply for coaching with one of our amazing BBH trainers who are also certified nutrition coaches. We all get by a little better with a little help.

Optimizing Your Health Might Be a Waste of Time (and Money!)

We live in an age where health optimization has become a booming billion-dollar industry. Supplements, gadgets, biohacking tools, and lifestyle trends promise to take our wellness to the next level. While the desire to improve health is certainly important, the truth is that most of the time, the health “optimization” many are chasing is a waste of time and money because your foundational components of health are not in place, first. The harsh reality is that no matter how many capsules or shakes you add to your daily regimen, they likely won’t yield noticeable results if the bedrock of your health is weak.

The Supplement Industry: A Billion-Dollar Distraction

In 2023, the global supplement market was valued at over $200 billion, and it's only expected to grow. It’s easy to see why: supplements are marketed as shortcuts to improved health, longevity, energy, mental clarity, and performance. Who wouldn’t want to take a pill or powder that promises to give them the energy boost they’re looking for or help them recover faster from their workouts?

First, realize the science behind most supplements is murky at best. Many are not nearly as effective as their manufacturers claim, and only few have been proven to provide the results they promise. In fact, many supplements are simply a cash grab, capitalizing on the fear of missing out on the latest wellness trend or the promise of a healthier life. So, do your research.

Don’t misunderstand me. There is a place for well studied supplements for optimizing health. For example, vitamin D for people who don’t get enough sun, or magnesium for muscle relaxation and creatine for brain and muscle health. But when we rely solely on (even good, well-researched) supplements to fix poor lifestyle habits, it’s like trying to build a house on sand. It won’t stand. 

Before you even need to think about trying a supplement or adding an expensive gadget to your routine, ask yourself: Do I do the basics well and consistently? These “basics” are the non-negotiable pillars of health that should be the cornerstone of any fitness or wellness plan. The basics include exercise, balanced nutrition and getting quality sleep.

The True Foundation of Health

1. Exercise

Building and maintaining muscle mass is crucial for long-term health. Not only does strength training improve body composition, but it also boosts metabolism, strengthens bones, and improves mental health. For the average person, strength training three to four times per week is the baseline.

Cardiovascular exercise is vital for heart health, lung capacity, and overall endurance. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise per week to improve heart health. Your overall daily movement should be at least an average of 7-10k steps. Simple activities like walking or gardening can make a world of difference towards better health and longevity. 

2. Balanced Nutrition

No supplement can fix a bad diet. A balanced eating pattern that meets your macronutrient (protein, carbs, fats) and micronutrient (vitamins and minerals) needs is essential. Protein, in particular, is crucial for muscle repair, growth, and immune function, while fiber is key for digestive health. It’s important you prioritize getting these macro and micro nutrients from a variety of whole foods FIRST and then we can explore what supplements might be right for us to be able to successfully fill in the gaps.

3. Sleep

Recovery modalities like cold plunges, infrared saunas, and cryotherapy are all the rage right now. But no amount of high-tech recovery can meet your recovery demands like adequate sleep. Sleep is arguably the most critical aspect of recovery and health optimization. Chronic lack of sleep—defined as less than 7 hours per night—has been linked to a host of health problems, from obesity and heart disease to decreased cognitive function and mood disorders. While a sauna or a cold plunge can help alleviate soreness, improve circulation, and enhance the recovery process, they are not miracle solutions and cannot compensate for poor sleep habits. Sleep is when your body repairs itself, consolidates memories, and regulates hormones.

Start with the Basics, Then Optimize

Health optimization begins by focusing on the fundamentals that pack the biggest punch towards your best health. Exercise, balanced nutrition and adequate sleep is that foundation. Before you chase the next big thing in the wellness industry, take a step back. Ask yourself if you’re covering the essentials. If not, start there. It’s the only way to truly optimize your health in a sustainable and meaningful way. Once you know you have a solid foundation, you can truly take inventory of what health optimization strategies might be a best fit for you.

When Are You Too Sore to Workout?

Finding the Balance Between Recovery and Progress

We’ve all been there—those post-workout aches and pains that make you question if you can even walk, let alone hit the gym again. But how do you know when you’re really too sore to exercise? And more importantly, when can you push through without risking injury or overtraining?

The Importance of Recovery

Soreness is a normal part of the fitness journey. Known as Delayed Onset Muscle Soreness (DOMS), this feeling typically kicks in 12-48 hours after intense exercise. It’s a sign that your muscles are recovering from the strain and rebuilding stronger. That said, recovery is just as important as the workout itself. Without proper recovery, you decrease your bodies ability to build muscle and increase the risk of overuse injuries, fatigue, and burnout, which can slow down your long-term progress.

When to Rest, When to Move

While rest is crucial for recovery, being sore doesn't always mean you need to skip your workout entirely. In fact, doing some low-intensity exercises can actually help reduce stiffness and increase blood flow to the muscles, speeding up the recovery process.

Signs You Might Be Too Sore to Push Hard:

• Sharp or intense pain in specific muscles or joints (this could signal an injury).

• Pain that persists or worsens with movement.

• Fatigue or weakness beyond just muscle soreness.

If you're feeling any of these signs, it’s best to give yourself a full rest day or engage in active recovery like light stretching, yoga, or walking. This Basic Vinyasa Yoga Practice with Hannah completely fits the bill and your body will thank you.

Signs You Can Still Exercise:

• General muscle soreness without pain or discomfort in joints.

• Mild tightness that doesn’t impede movement.

• You feel energized and able to perform low-impact exercises.

In these cases, you can still stay active, but consider lowering the intensity. Try doing some light strength training with reduced weights or activities like cycling, swimming, walking. These exercises will keep your body moving without overloading sore muscles. We love this Active Recovery Workout with Liz!

Soreness doesn’t necessarily mean you need to completely halt your workout routine. Listen to your body and find the balance between pushing yourself and allowing time for proper recovery. On those days when you’re sore, aim for lower-intensity exercises that promote blood flow and mobility—this will help you recover faster, reduce stiffness, and still stay on track toward your fitness goals.

Remember, progress is made over time, not just in one intense workout session.