Understanding the Stomach, Digestion and its Role in Obesity
Hara Hatchi Bun Me translates to "eat until you are eight parts (out of ten) full." It emphasizes moderation in eating and encourages people to stop eating before they feel completely full. This philosophy is rooted in the idea of promoting health and longevity, aligning with traditional Japanese dietary practices.
The connection to the human stomach is significant because it highlights the importance of being mindful of one's hunger signals and not overindulging. By adhering to this principle, individuals can reduce excess weight. The issue today is that most people don’t even know where this SIX inch container is located in their body! They believe their only stomach is under their navel!! People think they understand the Core which they believe is the front abdomen. Obviously, it is so much more.
The ”first” stomach is under the left breast and is 6 inches long. If you eat one liter of food you should feel STUFFED. But liter doesn’t translate into pounds because a pound is a measure of weight while a liter is a measure of volume. All of this makes figuring out HOW MUCH to eat very confusing. Also, because overeating is the norm here in the USA there is a process of gradual stretching so the stomach adapts and stretches gradually over time with frequent overeating, making the sensation less noticeable. Also, there are the Hormonal Response which are not working due to the overstretching. After over eating, hormones are released that can diminish fullness signals, sometimes dulling the feeling of stretch.
The Anatomy of the Stomach
The stomach is a muscular, J-shaped organ located between the esophagus and the small intestine. It plays a critical role in the digestive process, serving as a reservoir for food and a site for initial digestion. The stomach has four main regions:
Fundus: The upper part that stores undigested food and gases.
Body: The central region where food mixing and digestion occur.
Antrum: The lower part that grinds food and regulates its passage into the small intestine.
Pylorus: The exit area that controls the release of chyme into the small intestine
The Digestion Process
Digestion begins the moment food enters the mouth. Here’s a simplified breakdown of the process:
Ingestion: Food is chewed and mixed with saliva, which contains enzymes that start breaking down carbohydrates.
Stomach Processing: Once swallowed, food travels down the esophagus to the stomach, where it is mixed with gastric juices (containing hydrochloric acid and digestive enzymes). This mixture further breaks down food into a semi-liquid substance called chyme.
Small Intestine Absorption: Chyme is then released into the small intestine, where nutrients are absorbed into the bloodstream.
Large Intestine: Finally, any remaining waste is moved into the large intestine for water absorption and eventual excretion.
How Digestion Relates to Obesity
While the process of digestion is crucial for nutrient absorption and overall health, its relationship with obesity is complex. Here are some factors to consider:
Energy Balance
At its core, obesity is the result of an energy imbalance: consuming more calories than the body burns. The digestive system plays a key role in this balance. If food is digested quickly, it can lead to increased hunger and overeating. Conversely, slower digestion may help with satiety, reducing the urge to snack.
Hormonal Regulation
The stomach produces hormones like ghrelin, which stimulates appetite, and leptin, which signals satiety. An imbalance in these hormones can contribute to obesity. For example, people with obesity may have higher levels of ghrelin and lower levels of leptin, leading to increased hunger and decreased feelings of fullness.
Gut Microbiome
Recent studies have shown that the gut microbiome—the trillions of bacteria residing in our intestines—can influence digestion and fat storage. A diverse and balanced microbiome supports healthy digestion and metabolism, while imbalances may promote obesity. Factors like diet, antibiotic use, and lifestyle choices can impact the gut microbiome significantly.
Food Choices
The types of foods we consume also affect digestion and weight. Highly processed foods high in sugar and fat can lead to faster digestion, causing spikes in blood sugar and subsequent crashes that trigger hunger. But this is unnecessary if the high sugar food—jam for example—is eaten with peanut butter which is protein and fat. Because we glorify foods and demonize others we are constantly interrupting the NATURAL buffering of sweet food which should be eaten as a dessert at the end of a meal but NOT ALONE and NOT huge quantities.
If you’re trying to lose weight because your waistline is way over 35 inches which the WHO (World Health Organization) says is obese, you are in luck! Now the GLP-1 drugs like Mounjaro and Ozempic will decrease your hunger. Then you begin to feel your stomach. Then you recognize the Hara Hachi Bun Me concept is correct and good for your body and the planet. You have already started on 80bites so you know HOW MUCH to eat.
