In the fast-paced world we live in, meals that are both calm and focused can seem like a distant memory. Many people begin to lose touch with their appetite signals, not slowing down to look, smell, thoroughly chew, and taste food.

“The practice of mindful eating is incredibly helpful when it comes to fine-tuning appetite regulation,” says Ferreira, adding that “when we enjoy food, we can be more in touch with our built-in intuitive hormonal symphony. Give your body a chance to respond!”

Meal times look different for everyone and can vary depending on when you eat. When it comes to timing, each person will have to experiment to find out what works best for them at each stage of their life.

While not for everyone, intermittent fasting with a 12- to 16-hour fasting window has been shown to improve body composition, metabolic markers, and even longevity. There are certain health conditions that may not respond to particularly rigorous periods of intermittent fasting, so it is always recommended to work with an experienced health care professional who is familiar with your unique history and health needs.

Attuning to hunger cues also depends on who you eat with. People who aren’t aware of their own cues or are distracting you (we see you, parents!) can have a harder time sensing their own hunger and fullness, while people who have figured out their own magical metabolic method can pass on some tips and help you learn new, healthy eating patterns.

Slow down, shut out the noise, and be open to receiving. This can be as simple as putting away screens while eating, avoiding work lunches (another difficult time for many people) and having a little ritual or routine around meals.