Hara Hachi Bu: The Wisdom of Eating Until You’re 80% Full

By Dvora Citron, RN, MS, NBC-HWC
Founder of slant2plants™ and Creator of the Sexy in Your 60s Signature Coaching Program

What It Means to Eat with Intention

Hara Hachi Bu (腹八分目) is a Japanese phrase that means “Eat until you are 80% full.”
This timeless practice comes from Okinawa, one of the world’s Blue Zones — regions known for exceptional longevity and vitality.

In my Sexy in Your 60s Signature Coaching Program, I teach the VIBRANT Method, a lifestyle framework that helps women in midlife and beyond cultivate vitality, balance, and joy.

Intentional Nourishment — the second module of the VIBRANT Method — explores how mindfulness and mindful eating, along with small, intentional shifts toward plant-based nutrition, can profoundly support health, energy, and longevity for women 50+. One of the key practices we highlight is Hara Hachi Bu, the Okinawan habit of eating until you’re 80% full. This ancient wisdom reminds us that how we eat is just as important as what we eat.

Why This Practice Matters

Science confirms what Okinawan wisdom has known for centuries — eating with mindfulness, moderation, and gratitude supports longevity, metabolic health, and vitality.

But beyond the science, Hara Hachi Bu is about cultivating a loving relationship with food and your body. When we slow down, we notice:

• The vibrant colors, textures, and aromas of our food.

• The joy of sharing meals with others.

• The quiet signals our bodies send to say, “That’s enough.”

This mindful awareness transforms eating from a habit into a healing ritual.

Hara Hachi Bu and the Practice of Mindfulness

Hara Hachi Bu is more than a dietary habit — it’s a form of mindfulness in daily life.
It invites us to slow down, become aware of each sensation, and honor the subtle moment when our body says “enough.”

When we bring mindfulness to our meals, we also begin to cultivate it in other areas — how we move, rest, connect, and care for ourselves. Mindful eating becomes a gateway to mindful living.

How to Practice Hara Hachi Bu

🍽️ Slow Down and Savor

• Sit down to eat — no multitasking, phones, or screens.

• Chew slowly and notice the texture, temperature, and flavor.

• Set your fork down between bites.

• Halfway through your meal, pause and ask: “Am I satisfied or still hungry?”

🌸 Engage All Your Senses

Before your first bite, take in the visual beauty of your food. Let yourself appreciate the colors, shapes, and aromas. Eating is a full sensory experience — allow yourself to enjoy it.

🙏 Begin with Gratitude

Take a brief moment before eating to express thanks — for the earth, the farmers, the cooks, and your own intention to nourish yourself.
Even a silent “thank you” helps you slow down and become present.

🥣 Eat with Intention

Ask yourself: Why am I eating right now?
Is it true hunger, or something else — fatigue, stress, habit, or emotion?
This gentle self-awareness is the foundation of intentional nourishment.

The Power of the 80% Rule

When you stop eating at 80% fullness, you give your body time to register satisfaction before crossing into discomfort. As Dr. Susan Albers notes, it takes your brain about 20 minutes to catch up with your stomach’s fullness signals.

Try these small adjustments:

• Use smaller plates and bowls.

• Plate your food instead of eating “family style.”

• Avoid second helpings — trust your first plate.

• Sip water or herbal tea between bites.

These mindful choices help train your body to feel content with less — without feeling deprived.

When It’s Hard (I can do hard things!)

Practicing mindfulness at the table isn’t always easy.
I still find it hard when:

• I’m tired or distracted.

• I eat out or at social gatherings.

• Others eat faster than I do.

• I don’t want to waste food.

And that’s okay. The goal isn’t perfection — it’s presence.
Every meal offers another chance to reconnect with awareness.

How Prolon Helps Me Reset My Awareness

As part of my ongoing wellness practice, I regularly complete a 5-day Prolon Fasting-Mimicking Program.
This scientifically designed plan provides the body with essential nutrients while activating the benefits of fasting — metabolic reset, autophagy, and cellular rejuvenation.

For five days, I eat only what’s “in the box.” That structure naturally supports Hara Hachi Bu — helping me slow down, observe my hunger cues, and reset my eating rhythm.

After each round, I find that I naturally:

• Eat less.

• Eat more slowly.

• Feel more attuned to what true fullness feels like.

Most importantly, I’ve learned that a little hunger isn’t something to fear — it’s something to listen to.

Reflections from Sexy in Your 60s

In Module 1: Intentional Nourishment of the VIBRANT Method, we explore how mindfulness, mindful eating, Hara Hachi Bu, and a gradual shift toward whole-food, plant-based meals can reduce inflammation, support hormonal balance, and enhance vitality in our 50s, 60s, and beyond.

These reflections help women cultivate vibrant health — not through restriction, but through awareness, gratitude, and choice.

Try This Simple Challenge

At your next meal:

1. Plate your food with care.

2. Take one deep breath and say thank you.

3. Eat slowly, paying attention to each bite.

4. Stop when you feel about 80% full.

5. Pause for 10 minutes — then notice how you feel.

That small pause can create a big shift in your relationship with food.

A Final Thought

Hara Hachi Bu isn’t about denying yourself — it’s about honoring yourself.
It’s a way to feed your body with respect, your mind with peace, and your life with energy.
When we eat with mindfulness and intention, we nourish far more than our physical selves — we nourish our vibrancy.

💛 Ready to Eat with More Intention?

Join the waitlist for my Sexy in Your 60s Signature Coaching Program, where we women in midlife explore mindfulness, Hara Hachi Bu, plant-based eating, and other practices for cultivating radiant health and longevity.

👉 Join the Waitlist Here 

Learn more about health coaching with Dvora: Health Coaching for Vibrant Living.