The Secret to Avoiding Hanger: Meal Timing 101

I recently helped a friend improve her morning breakfast routine with a simple suggestion: adding a protein shake. To make it easier for her, I even sent her some protein powder and a shaker bottle that I've used for years. She always struggled with breakfast—she could grab something quick before heading to the office, but soon after arriving, hunger would strike. Now, this protein shake helps bridge that hunger gap. It’s too early to tell the effects on her energy and muscle gain, but just curbing that early-morning hunger is a triumph.

Hunger drives us. As my partner Shane often says, we eat to avoid the pangs of hunger. It’s a signal we can’t ignore, so we’ll reach for whatever is closest—healthy or not. If we can stay ahead of hunger, we stand a much better chance of making good food choices.

Starting the morning with a protein shake is a solid first step. Another tool I swear by? A timer. I keep one on my counter, set for 3 hours and 45 minutes from when I start making breakfast. It takes me about 45 minutes to prepare breakfast and 20 minutes to eat, which leaves 2 hours and 40 minutes before it’s time for my next meal—whether that’s lunch, a snack, or another protein smoothie if I’m short on time.

Sticking to this schedule is key. When I fall off, hunger cues hit hard. My thoughts become sluggish, my focus wavers, and even activities I love—like playing frisbee—become more difficult. But when I stay ahead of the hunger curve, my quality of life is at its best. I make wiser food choices, remain pleasant, and enjoy my thoughts rather than battling irritation. In short, I feel more present and capable of handling life.

I get it—setting a meal timer can feel restrictive at first. I struggled with it too. But now, I see how much it improves my well-being. No more blood sugar crashes, no more bouts of hanger, and no more regrettable snack choices made out of desperation.

I use a physical timer, but if that’s not practical for you, a phone alarm works too. Set an alarm for four hours from breakfast, then another four hours from lunch. This spaces out meals evenly and prevents blood sugar dips. Snacks can fill small gaps—grab an apple, a handful of nuts, or some seed crackers—but they shouldn’t replace meals. If you need to push a meal back by an hour for an errand or to catch a sunset, fine. Just don’t let a snack trick you into skipping the real meal altogether.

Eating on a schedule has made a huge difference in my life. It helps me plan my work and personal activities, knowing exactly how much time I have before my next meal. What once felt limiting has actually given me more freedom.

Give it a try and see how your health improves.

Cheers to being Green, Wild, and Free!