Drop a Meal: The Truth Behind Hunger and Mental Wealth

When I dive into something like fasting, I’m not looking for a quick fix or trendy diets. I’m focused on one thing—investing in my Mental Wealth and learning more about myself, my limits and my strengths. Whether it’s through water fasting or simply dropping a meal here and there, I’ve learned that the real challenge lies in the psychology of hunger. The mindset shift that comes with knowing that just because your stomach isn’t “full” doesn’t mean you’re in any danger.

Let’s clear something up: “drop a meal” is all I really need to call it. Forget the fancy language. It’s not intermittent fasting, it’s about recognising that you can live without grazing constantly or feeling the need to stuff yourself full. If you’re doing something like an 20-4 or a 16-8, you’re just dropping a meal. That’s it. You’re either eating once or twice a day instead of three times, or you’re cutting out those snacks you don’t actually need. And guess what? You’re still going to be fine.

Understanding Hunger: It’s Not the Enemy

One of the most significant shifts I’ve experienced is in how I perceive hunger. In Western culture, there’s a prevailing notion that if you’re not “full,” you’re somehow lacking and therefore need to eat. This mindset often leads to overeating or unnecessary snacking. However, I’ve come to realise that feeling hungry doesn’t equate to being in danger or needing immediate food intake. It’s simply a signal that your body isn’t “full” now, and that’s perfectly fine. The fuel gauge warning light in your car only goes on when you are below 20% or close to empty not the moment you go below full!!

The Psychology of Hunger: A Reality Check

Our brains are wired to respond to hunger signals, often prompting us to eat at the slightest hint of hunger. But the reality is, unless you’re experiencing severe hunger or a significant drop in energy, there’s no immediate need to eat. Recognising that hunger is just a normal bodily sensation, not an emergency, has been liberating. This shift in perspective has allowed me to embrace the feeling of not being “full” and to understand that it’s a natural part of the body’s rhythm. It would be wrong not to add the question about which meal do you drop – I work well without breakfast but that equates to 16 hours straight without eating – nothing says you couldn’t skip lunch instead. Remember who it was that taught us breakfast is the most important meal of the day – Kellogg’s – or did they?

What’s critical here is that hunger doesn’t mean you’re about to starve or hit a crisis point. It’s simply your body telling you the needle is not at 100% yet. That’s it. And once you recognise that hunger isn’t an emergency, it’s much easier to manage it without letting it control your decisions.

Hunger vs. Thirst: Understanding the Difference

There’s an important distinction to make between hunger and thirst. The experts say that when you feel thirsty, your body is already in a state of dehydration. That sensation of thirst is a warning sign—by the time you’re feeling thirsty, you’ve already lost fluids, and it’s crucial to address this quickly. Dehydration can affect everything from your energy levels, your mental clarity and physical performance.

However, hunger operates differently. Hunger doesn’t signal that you’re in immediate danger. While thirst demands quick attention, hunger can often be managed for longer periods without any harm. So, if you’re feeling those hunger pangs, it’s worth stopping to ask yourself, “Am I truly hungry, or could I just be dehydrated?” You might be surprised how often mild hunger is actually thirst in disguise.

This understanding has been incredibly liberating. In my own experience, especially during fasting or when dropping a meal, I’ve found that drinking a glass of water can often ease hunger pangs – Simple! The body is just as likely to send thirst signals under the guise of hunger, which is why staying hydrated is key during periods of fasting or when you’re changing your eating habits.

The Benefits of Dropping a Meal

By adopting the practice of dropping a meal, I’ve noticed several benefits:

• Improved Mental Clarity: Without the constant cycle of eating and digesting, my mind feels clearer and more focused.

• Enhanced Resilience: Learning to manage hunger has strengthened my mental resilience, making me more adaptable to various situations.

• Better Relationship with Food: This approach has fostered a healthier relationship with food, reducing the urge to eat out of habit or boredom.

Dr. Peter Attia’s Perspective on Fasting

Dr. Peter Attia, a renowned physician and expert on longevity, has extensively studied fasting and its effects on health. He acknowledges the potential benefits of fasting, such as improved metabolic health, increased stress resistance, and enhanced fat-burning. However, he also highlights the importance of maintaining muscle mass and cautions against prolonged fasting due to the risk of muscle loss. Dr. Attia suggests that while fasting can be beneficial, it’s crucial to balance it with adequate protein intake and resistance training to preserve muscle mass.

Dr. Attia has also featured prominently in the National Geographic show Limitless with Chris Hemsworth, where he guides Chris through various experiments on health and longevity, including fasting. In the show, Attia explores how practices like fasting, combined with mindfulness and physical challenges, can improve not only longevity but also overall resilience and vitality. I found the series fascinating in showcasing how integrating fasting into a balanced lifestyle can enhance both mental and physical performance—further cementing the value of practices like dropping a meal as part of a broader health strategy.

A key takeaway from Dr. Attia’s approach is that fasting, when done thoughtfully, can improve mental clarity and focus, particularly during periods of ketosis, when the body switches from burning glucose to fat. His work in this area reinforces the notion that fasting isn’t just about weight loss; it’s about promoting longevity, cellular health, and mental clarity. You can find more of Dr. Peter Attia’s work insights and tips here:

A Balanced Approach to understanding Hunger for you

Incorporating fasting into your lifestyle doesn’t mean extreme deprivation. It’s about finding a balance that works for you—whether that’s dropping a meal occasionally or adopting a time-restricted eating window. The key is to listen to your body, understand your hunger cues, and make informed choices that support your overall well-being.

Scientific studies back up the idea that fasting can lead to significant health improvements. For instance, research published in the Annals of Internal Medicine in October 2024 demonstrated that time-restricted eating (TRE) within an 8-hour daily window can improve insulin sensitivity and aid in fat metabolism. The study found that participants who limited their eating to an 8-hour window showed a modest but statistically significant improvement in hemoglobin A1C levels, a marker of blood glucose control. This group also experienced about 3% to 4% reductions in weight, body mass index (BMI), and trunk fat. This type of fat is a risk factor for diabetes and other metabolic diseases. You can access the study here:

 

Moreover, a recent study in the Journal of Clinical Investigation found that intermittent fasting enhances mitochondrial function and may slow down the aging process, supporting the idea that fasting can also have long-term benefits for your physical and mental health. The study can be accessed here:

Conclusion: Embracing the Journey

Adopting the practice of dropping a meal has been a transformative for me. It’s not just about managing hunger; it’s about reshaping how I view food and my body’s needs. By challenging the conventional mindset of always needing to feel “full,” I’ve gained greater control over my eating habits and, consequently, my health. In real terms for me it means that my overall daily plate size – total consumption – is reduced which if I was a calorie counter would throw all sorts of numbers into a mathematical formula. Just sharing as its another angle that some will consider!

It’s not about depriving yourself. It’s about recognising that hunger isn’t an emergency—it’s acknowledging the fact the needle isn’t at the top of your fuel gauge. And in that space, you can grow mentally and physically.

If you’re ready to explore this journey of Mental Wealth through small but powerful changes, I encourage you to try dropping a meal, pay attention to your body’s signals, and see how you can shift your relationship with food. You don’t need to feel “full” all the time to be healthy or happy.

And remember, it’s not about doing it alone. Whether you’re just starting out or you’ve been experimenting with your eating habits for a while, having the right support network around you can make all the difference. So, if you’re curious about Mental Wealth and how you can push your boundaries, drop me a message. Together, we can figure out how to invest in your health, your mind, and your future.

Mike is a Keynote speaker, coach, author of four books and a non-executive director that is a little different; his approach is not standard – he can be blunt, direct, honest and open where necessary. He is an expert in helping clients achieve positive Mental Wealth through building handpicked support networks and helping them unlock significant performance improvements.

His company provides inspirational and challenging coaches and world-class facilitators for peer support and mastermind groups and masterclasses. Mike’s niches include business professionals and elite sports people in transition; working alone and in isolation will sabotage performance and desire. We all need the right Mental Wealth

Team to help us succeed.

https://uk.linkedin.com/in/mikepagan

Showreels are available – https://www.mikepagan.com

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