In the fast-paced world we’re living in, meals that are both calm and focused can feel like a distant memory. Not slowing down to look at, smell, thoroughly chew, and savor food is where many people begin to lose touch with their appetite cues.

“Mindful eating practices are incredibly useful when it comes to honing our appetite regulation,” Ferira says, adding that, “by savoring our food, we can be more in touch with a built-in hormonal symphony that’s intuitive. Give your body a chance to talk back!”

Mealtime looks different for everyone and can vary based on when you eat. When it comes to timing, each person will have to experiment to figure out what works best for them at each stage of their life.

While not right 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 concerns that may not benefit from especially tight windows of intermittent fasting, so working with a knowledgeable health care practitioner who’s intimately familiar with your unique history and health needs is always recommended.

Tuning in to your hunger signals is also affected by who you’re sharing your meals with. People who aren’t aware of their own cues or distract you (we see you, parents!) may make it more challenging to sense your own hunger and fullness, while people who have figured out their own magic metabolism method may be able to pass on some tips and help you to learn new, healthy eating patterns.

Slow down, quiet the noise, and be open to receiving. This may be as simple as putting screens away at meals, avoiding working lunches (another tough one for many people), and having a little ritual or routine around meals.