S.O PIENS, MD

Wednesday, May 6, 2026

The 20-Minute Eating Rule: How to Lose Weight While You Still Enjoy Your Favorite Meal

Just in case you are on a weight-loss journey and thinking of reducing your portion sizes, that is one strategy that works. There is a simple trick you can apply to make it even more effective.

What many people don’t know is that when you are hungry and begin to eat, your brain needs about 20 minutes to send signals that your stomach is full. This means the first 5 to 10 minutes of eating is when you are most tempted to rush your food and gulp everything down. That is exactly what you want to avoid.

Instead, don’t rush your food. Take your time and enjoy it. Feel the taste in your mouth. Let the food mix well with your taste buds, and allow your saliva to draw out all the goodness in it as your mouth fully enjoys the experience. Then, chew well. Let your teeth also engage with the food and do their proper work.

All that time will save you hours, if not months, in the gym. By the time you are done chewing, the food is already well prepared for easy digestion in your stomach and intestines, and your body begins to feel satisfied. This gives your brain enough time to respond properly before you take in too many calories.

So, when you eat, always set a target of 20 to 30 minutes for your meals... and if you don’t have the time, you can just grab a cup of coffee or lemon tea.

Monday, May 4, 2026

Harness the Sun: Your Natural Source of Vitamin D

If you’ve been contemplating taking Vitamin D supplements, this is a good time to get outside and activate your natural Vitamin D. It’s free. Just get under the sun for 15 to 60 minutes, depending on your skin type. For darker skin, there is need for more time because of melanin. Well, it's all for your protection. The rays are strongest around 11:00 and 15:00 in the afternoon, so you can target that time.

Meanwhile, as you expose your body to the sun, Vitamin D3 is formed in your skin and gets into your blood. It’s activated by both your liver and your kidney, and it becomes a hormone (calcitriol) that helps your bones, muscles, nervous, and immune systems. You become fit physically and mentally, and you can go about your business and be happy and well.

-S.O PIENS

Worrying About Your Body Shape? Read This!

I know many people worry about their body shape, but health is not always about the shape of your body. It is about the state of your being. From how you feel to how you think, your health runs through your entire system. It goes far beyond outward appearance.

You can look slim and still be unhealthy on the inside. You can also carry extra weight and still have strong internal health markers. Health is reflected in your energy levels, not just your look.

For example, someone may have a “perfect” body shape but constantly feel tired. They may rely on caffeine to get through the day and struggle with poor sleep at night. On the outside, everything looks fine, but internally, the body is under stress.

On the other hand, someone who is still on their weight loss journey may be eating nourishing meals, sleeping better, managing stress, and feeling more energized each day. Even if the physical transformation is still in progress, their health is already improving in meaningful ways.

This is why health must be approached as a whole. Your thoughts, your habits, your emotions, your nutrition, and your interaction with people all work together. When one area is neglected, it affects the others.

There is no level you are at now from which you cannot get to where you want to be with your health. Progress is always available and attainable.

Someone who has been inactive for years may feel overwhelmed at the thought of exercising, but starting with just a 10-minute walk daily can begin to shift their body and mindset. Over time, that 10 minutes can grow into 20, then 30. Strength improves, and energy increases. What once felt impossible becomes part of their normal routine.

Another person may struggle with unhealthy eating habits. Instead of trying to change everything at once, they can start by improving one meal a day. That one decision, repeated consistently, begins to reshape their overall lifestyle.

I always tell my consultees that accepting where you are is necessary for reaching where you want to be. Acceptance is not giving up. It is choosing to be honest about your current reality without judgment.

When you accept where you are, you remove denial and frustration. You also remove unrealistic expectations and focus on growth. You begin to see clearly, and from that place, you can make intentional decisions that lead to lasting change.