The Science of Gratitude

What a great series! This episode wraps up The Empowered Eating Holiday Edit!

Don't forget to check out the details on our 4-month coaching program: The Empowered Eating Academy

Gratitude isn’t just about good vibes and Pinterest quotes — it’s neuroscience. Each time you pause to say “thank you,” your brain rewires for more peace, joy, and connection. And what better way to wrap up the year than by practicing the science of gratitude?

In this Empowered Eating Holiday Edit, Jess unpacks how gratitude changes the brain, impacts our physical and emotional health, and even supports more mindful, values-aligned nutrition through the holiday season.

💛 What You’ll Learn 1. The Science of Gratitude

Gratitude is powerful — it’s been shown to help people feel more positive emotions, improve relationships, boost health, and build resilience. Research shows gratitude:

• Increases dopamine, serotonin, and oxytocin, your brain’s “feel-good” trio.

• Calms the stress response by reducing amygdala activity and cortisol levels.

• Activates the prefrontal cortex, helping you see the good and respond more thoughtfully.

• Even improves heart health, sleep quality, and emotional regulation.

“Developing feelings and performing acts of gratitude are linked to better mental health, fewer symptoms of anxiety and depression, and even improved heart-rate variability.” — Harvard Health, Mindful, PMC

2. Why Gratitude Matters for Health

Gratitude is more than a mood booster — it’s a wellness tool. Regular practice is associated with:

• Greater happiness and life satisfaction

• Lower depression and anxiety

• Better cardiovascular health and lower blood pressure

• Healthier behaviors — people who practice gratitude sleep better, eat better, and move more

It’s not a replacement for therapy or nutrition — it’s a way to amplify them.

3. Gratitude and Empowered Eating

When we focus on what’s good — what’s nourishing and working — we naturally make more aligned choices. During the holidays, gratitude helps you:

• Stay grounded in your body instead of guilt or scarcity

• Build resilience when stress, emotions, or food rules creep in

• Connect to food, faith, and community with freedom and joy

Gratitude is at the heart of the Empowered Eating Method — cultivating awareness, alignment, and sustainable change through connection, not control.

4. Try This: Research-Backed Gratitude Practices

• 📝 Gratitude journal — write 2–3 things daily you’re grateful for.

• 💌 Gratitude letter — thank someone who’s impacted you.

• 🍽️ Pre-meal reflection — pause before eating to thank God, your body, or the source of your food.

The science is clear: it’s the frequency and depth of the practice that matters. The more often you pause to notice what’s good, the more your mind and body respond.

🕯️ Reflection

As we close out the year, ask yourself:

“What am I grateful for in my nutrition or health journey this year?” Maybe it’s progress, maybe it’s patience — or simply that you’re still showing up.

Hold on to that gratitude and carry it into 2026. Cheers to a well-fueled, grateful you. 💛

Check out the details on The Empowered Eating Academy!