Chewing — an automatic, almost invisible act. We do it every day, without realizing that, in this simple gesture, one of the most powerful pillars of our health may reside (NASCIMENTO, 2019; NUNES, 2025). The truth is straightforward: what is basic, accessible, and free often impacts our well-being more than expensive, complex, and sophisticated solutions. Before seeking the extraordinary, it’s worth mastering the essential.

 

Eat Less, Chew More: The Satiety Strategy

 

Have you ever stopped to think that your digestion begins even before you swallow? We often treat our teeth only as food grinders, but modern science reveals that chewing is, in fact, a metabolic and cognitive control center (QUINTERO et al., 2023; HAMADA et al., 2022).

Every movement of your jaw sends electrical and chemical signals that determine whether you will store fat, how quickly your brain will process information, and even how your mood will be affected throughout the day (CHEN et al., 2021; AMANO et al., 2023). Ignoring chewing is not just a matter of etiquette; it’s ignoring one of the pillars of your longevity.

 

The Orchestra of Hormones: Satiety and Metabolism

When you chew, you are not just grinding and salivating food before swallowing; you are activating neuroendocrine signaling (QUINTERO et al., 2023; CASSIANO et al., 2015). Three main hormones come into play:
• Cholecystokinin (CCK): Produced in the small intestine in response to chewing and the arrival of fats/proteins, it signals to the brain that the “tank is full” (QUINTERO et al., 2023).

• GLP-1 (Glucagon-Like Peptide 1): This hormone improves insulin secretion and increases the feeling of satiety (HAMADA et al., 2022).

• Ghrelin: This is the “hunger hormone.” Prolonged chewing helps suppress ghrelin more effectively (CASSIANO et al., 2015).

 

The “stop signal” is delayed, and you eat more.

We call this energy homeostasis. If you eat quickly, the food reaches the stomach before these hormones reach the brain. The result? You consume more calories than necessary because the “stop signal” is delayed (CASSIANO et al., 2015; QUINTERO et al., 2023).

 

Brain Gymnastics: The Mouth-Hippocampus Axis

Studies show that chewing increases blood flow to the prefrontal cortex (decision-making) and hippocampus (memory) (WEIJENBERG et al., 2011; CHEN et al., 2021; AMANO et al., 2023).

• BDNF (Brain-Derived Neurotrophic Factor): Think of BDNF as a “fertilizer” for your neurons. Stimulation of mechanoreceptors (pressure sensors in the teeth and gums) during chewing sends impulses that increase BDNF production, helping to keep the brain young and preventing diseases like Alzheimer’s (CHEN et al., 2021; AMANO et al., 2023).

• The Chemistry of Saliva and Bioavailability: Chewing prepares the food bolus for the action of ptyalin (or salivary amylase), an enzyme that begins to break down starch in the mouth (HAMADA et al., 2022). Poor chewing starts digestion poorly!

 

Those who chew more make better use of nutrients!

This term refers to the amount of a nutrient that your body can actually absorb and utilize. Without proper chewing, the cell walls of vegetables and meats are not fully broken down, and you end up “wasting” vitamins and minerals that pass directly through your digestive system (NASCIMENTO, 2019; NUNES, 2025).

 

Guide to Myofunctional Exercises: Strengthening the Chewing Machine

For chewing to fulfill its neurobiological role, the orofacial muscles (of the face and mouth) need to be toned and balanced, and the dentition healthy. Preventing and repairing damage to teeth by regularly visiting the dentist is essential for effective chewing.

Myofunctional Therapy focuses on rehabilitating functions such as breathing, swallowing, and chewing (FELÍCIO et al., 2020; AZULAY et al., 2021).
Below are some basic exercises to improve chewing efficiency:
• Bilateral Alternation: Practice chewing consistent foods (such as an apple or carrot) alternating sides of your mouth. This prevents overloading the TMJ (Temporomandibular Joint) and ensures symmetrical brain stimulation (AZULAY et al., 2021).

• Masseter Isometry: Place your hands on the sides of your face, over the masseter muscle (near the angle of the jaw). Clench your teeth lightly for 5 seconds and relax. Repeat 10 times to increase sensory perception of the applied force (FELÍCIO et al., 2020).

• Texture Training: Provided there are no contraindications for you, gradually introduce more fibrous foods into your diet. Muscle atrophy occurs with excessively soft diets, which reduces the cognitive stimulation mentioned earlier (AZULAY et al., 2021; NASCIMENTO, 2019).

 

Conclusion: The Rhythm of Health

In short, chewing well is a simple and free act of biohacking. By transforming food into a fluid paste before swallowing, you are protecting your brain against aging, optimizing your hormones to maintain ideal weight, and ensuring that your digestive system does not work under overload (CHEN et al., 2021; QUINTERO et al., 2023; HAMADA et al., 2022). The golden rule is awareness: feel the texture, perceive the taste, and give your body the necessary time to process the chemistry of life.

 

Bibliographic References

AMANO, K. et al. Mastication and Cognitive Function: A Systematic Review of the Relationship between Masticatory Performance and Brain Health. Archives of Oral Biology, [S. l.], v. 145, p. 105574, jan. 2023.

AZULAY, M. M. et al. Masticatory efficiency and its relationship with bite force and muscle thickness: a literature review. CEFAC Journal, São Paulo, v. 23, n. 5, e11221, 2021.

CASSIANO, A. D. et al. The effect of mastication on satiety and food intake: a systematic review and meta-analysis. Journal of Clinical Nutrition, [S. l.], v. 34, n. 4, p. 550-562, 2015.

CHEN, H. et al. Mastication as a tool to prevent cognitive decline and dementia. International Journal of Molecular Sciences, [S. l.], v. 22, n. 11, p. 5780, 2021.

FELÍCIO, C. M. et al. Orofacial myofunctional therapy in patients with temporomandibular disorders: a randomized clinical trial. Brazilian Oral Research, [S. l.], v. 34, p. e061, 2020.

HAMADA, Y. et al. The impact of mastication on gastric emptying and postprandial glucose metabolism. Critical Reviews in Food Science and Nutrition, [S. l.], v. 62, n. 18, p. 5041-5058, 2022.

NASCIMENTO, G. K. B. O. Masticatory function and health in different life cycles. 2019. Thesis (Doctorate in Nutrition) – Federal University of Pernambuco, Recife, 2019.

NUNES, M. G. S. The correct way to chew from a nutritional point of view. Multidisciplinary Scientific Journal Nucleus of Knowledge, [S. l.], v. 10, n. 2, p. 15-28, Feb. 2025.

QUINTERO, A. et al. Role of mastication in the regulation of hunger and satiety hormones. Endocrine Reviews, [S. l.], v. 44, no. 3, p. 312-325, 2023.

WEIJENBERG, R. A. et al. Mastication for the mind: the relationship between mastication and cognition in aging and dementia. Neuroscience & Biobehavioral Reviews, [S. l.], v. 35, no. 3, p. 483-497, 2011.