The Health Pyramid- Nutrition Part 3

The Invisibly Empowered Health Pyramid

PART THREE: NUTRITION

Why Am I Hungry, Craving Sugar and Crashing at 3 P.M.?

We've spent the first two parts of this nutrition series learning what food actually does inside our bodies and what can happen when our bodies aren't consistently getting what they need.

Now I want to talk about something much more immediate.

Why am I hungry again?

Seriously.

I ate breakfast.

I had coffee.

It's 10:30 in the morning and I'm already thinking about lunch.

Or maybe you're fine all morning, hit 3 p.m. and suddenly feel like you need caffeine, sugar and possibly a nap immediately.

Maybe you eat "perfectly" all day and then spend the entire evening standing in the kitchen looking for something.

Maybe you find yourself craving sweets every time you're exhausted.

And then comes the judgment.

I have no willpower.

I need to stop eating carbs.

I shouldn't be hungry.

Why can't I control myself?

But what if we stopped treating hunger and cravings like character flaws and started understanding what our bodies are actually doing?

Because hunger isn't a failure of discipline.

Hunger is communication.

And sometimes your body is saying something worth listening to.

First, Let's Talk About Blood Sugar

Blood sugar has become one of those phrases we hear everywhere.

Blood sugar spike.

Blood sugar crash.

Balance your blood sugar.

Never eat this food because it spikes glucose.

Wear this monitor.

Eat your food in this exact order.

Suddenly eating a banana feels like you're conducting a chemistry experiment.

😂

So let's simplify it.

When you eat carbohydrates, your digestive system breaks many of them down into glucose.

That glucose enters your bloodstream.

Your blood glucose rises.

Your pancreas responds by releasing insulin.

Insulin helps glucose move from the bloodstream into cells, where it can be used for energy. Glucose can also be stored for later use, including as glycogen in the liver and muscles.

This is normal physiology.

I want to say that again because social media has made people terrified of something their bodies are literally designed to do.

Your blood glucose rising after you eat is not automatically a bad thing.

And insulin isn't the enemy.

You need insulin.

The goal of healthy nutrition is not to create a perfectly flat blood glucose line every minute of every day.

Your body is designed to respond to food.

The question is what happens over time, how efficiently your body manages glucose, what your overall eating pattern looks like and whether you have medical conditions affecting glucose regulation.

Not All Carbohydrates Act Exactly the Same

Remember Part One when we talked about the fact that a lentil and a jelly bean both contain carbohydrates?

This is where that becomes important.

Different carbohydrate containing foods come packaged very differently.

An apple contains carbohydrates, but it also contains fiber, water, vitamins and plant compounds.

Beans contain carbohydrates, but they also contain fiber and protein.

Whole grains contain carbohydrates along with fiber and micronutrients.

Candy contains carbohydrates too, but usually very little fiber or protein.

That doesn't mean candy is forbidden.

It means carbohydrate is only one piece of information about a food.

How quickly carbohydrate is digested and absorbed can vary depending on the food itself and what else you're eating with it.

Which brings us to one of the most practical things you can understand about nutrition.

Your Meal Is a Team

Imagine breakfast is a piece of toast.

Now imagine breakfast is toast with eggs and avocado, plus some berries.

Both breakfasts contain carbohydrates.

But the second meal also contains more protein, fat and fiber.

Those nutrients affect digestion, fullness and how satisfying a meal feels.

This is why instead of constantly asking:

What should I remove?

I prefer asking:

What could I add?

Having oatmeal?

Great.

Could you add Greek yogurt, nuts, seeds, milk or another protein source?

Having toast?

Fantastic.

Could you add eggs, cottage cheese, peanut butter or something else that makes it more substantial?

Having pasta?

Please eat the pasta.

😂

Could we add chicken, fish, beans, lentils, tofu or another protein and maybe some vegetables?

Want a cookie?

Eat the cookie.

But if you're genuinely hungry, maybe your body is asking for more than a cookie.

You don't have to eliminate the food you enjoy.

Sometimes you simply need to build around it.

Protein Does More Than Build Muscle

Protein gets talked about constantly now.

And yes, protein is important for maintaining and repairing muscle.

But protein also tends to be satiating, meaning it can help meals feel more satisfying.

This is one reason a breakfast containing protein may feel very different from a breakfast consisting only of coffee and something quickly digested.

Protein also supplies amino acids your body needs for enzymes, structural proteins, immune components, signaling molecules and tissue repair.

So when you're building a meal, one useful question is:

Where's my protein?

Not because every meal needs to become a bodybuilding competition.

Just because your body needs it consistently.

Fiber Is Quietly Doing a Lot of Work

Fiber deserves far more attention than it gets.

Certain types of fiber slow digestion and can influence how quickly nutrients are absorbed.

Fiber also contributes to fullness.

It supports bowel regularity.

And some fibers are fermented by bacteria in the large intestine, producing compounds that can influence gut health.

Fiber rich foods include:

• vegetables

• fruits

• beans

• lentils

• whole grains

• nuts

• seeds

This is another reason whole foods often behave differently in the body than highly refined versions of those foods.

The carbohydrate isn't arriving alone.

It comes with a whole nutritional package.

And Yes, Fat Belongs in Your Meal

Fat also slows gastric emptying and contributes to satisfaction and fullness.

Plus, as we discussed in Part One, dietary fat provides essential fatty acids and helps us absorb the fat soluble vitamins A, D, E and K.

So a balanced meal doesn't need to be afraid of fat.

Avocado.

Olive oil.

Nuts.

Seeds.

Nut butters.

Fish.

Dairy, depending on what works for you.

Different foods provide different types of fats.

Again, we're not trying to maximize fat.

We're simply acknowledging that it has a job.

So Why Am I Starving an Hour After I Eat?

There are a lot of possible reasons.

Maybe the meal simply wasn't large enough.

Maybe it didn't contain much protein.

Maybe it was low in fiber.

Maybe you didn't eat much earlier in the day.

Maybe you've been more physically active.

Maybe you're sleeping poorly.

Maybe hormonal changes are affecting appetite.

Maybe you're stressed.

Maybe you're recovering from illness.

Maybe you're pregnant or breastfeeding.

Maybe your body simply needs more energy that day.

Or maybe you're not actually experiencing physical hunger at all.

That's where things get interesting.

Is It Hunger or Is My Body Asking for Something Else?

Not every desire to eat is physical hunger.

And that's okay.

Sometimes food meets needs beyond basic energy.

Physical hunger

Physical hunger often develops gradually.

You may notice:

• stomach sensations

• low energy

• difficulty concentrating

• irritability

• feeling shaky or weak in some circumstances

• a broad willingness to eat rather than wanting only one specific food

Your body may simply be asking:

Can we have some fuel please?

A craving

A craving is often more specific.

You don't just want food.

You want that food.

Chocolate.

Chips.

Pizza.

Something sweet.

Something salty.

Cravings can be influenced by hunger, habits, food restriction, stress, sleep, hormones, environmental cues and simply the fact that certain foods taste really good.

Sometimes a craving means:

I want chocolate.

That's allowed to be the entire explanation.

😂

Habit

Sometimes we eat because a behavior has become paired with another behavior.

Movie equals popcorn.

Coffee equals pastry.

Television equals snack.

Walking into the kitchen equals opening the refrigerator even though you have absolutely no idea why you're there.

Humans are creatures of habit.

That isn't a moral failing.

It's useful information.

Emotional eating

Sometimes food is comforting.

People eat when they're sad.

We eat when we're celebrating.

We eat when we're lonely.

We eat when we're stressed.

We bring food to funerals.

We eat cake at weddings.

We cook recipes that remind us of our childhood.

Food has always been emotional and social.

I don't think the goal should be to remove every emotion from eating.

The question is whether food has become our only coping tool.

That's different.

Energy seeking

Sometimes you're not particularly hungry.

You're exhausted.

And your brain wants energy NOW.

Coffee.

Sugar.

Something quick.

Something stimulating.

This is where our Health Pyramid starts waving at us again.

Remember what we learned about sleep?

Poor sleep can influence appetite regulation, food choices and reward seeking.

So maybe the problem isn't that you suddenly lost all willpower around cookies.

Maybe you're exhausted.

Thirst

Sometimes thirst and hunger cues can overlap, but I want to be careful with this one because we've all heard diet advice telling people to drink water instead of eating.

That's not what I'm saying.

If you're hungry, eat.

But hydration matters too.

If you've had three coffees and approximately four sips of water all day, your body may also appreciate some actual water.

😂

Why Do I Want Sugar When I'm Exhausted?

This one is fascinating because it brings us straight back to sleep.

Sleep restriction can influence hormones and brain systems involved in appetite and food reward.

When you're tired, highly palatable, energy dense foods can become especially appealing.

And honestly, this makes biological sense.

Your brain feels depleted.

Your body is looking for readily available energy.

Then we respond by saying:

Why do I have no self control?

Maybe self control isn't the most useful question.

Maybe the better question is:

Why am I so exhausted?

This doesn't mean sleep is responsible for every craving.

But it is one more example of why nutrition can't be separated from the rest of health.

The 3 P.M. Crash

Ah yes.

That beautiful moment in the afternoon when your brain announces:

We will be accomplishing nothing further today without caffeine.

😂

First, there is actually a normal circadian dip in alertness that can occur in the afternoon.

So some decrease in energy doesn't automatically mean something is wrong.

But other factors can pile on:

• inadequate sleep

• skipping breakfast or lunch

• meals that didn't provide enough energy

• dehydration

• stress

• too much or poorly timed caffeine

• medications

• underlying health conditions

• blood glucose regulation problems

This is why I don't want people diagnosing themselves with a "blood sugar crash" every time they're tired at 3 p.m.

Maybe food contributed.

Maybe sleep contributed.

Maybe both did.

Maybe something completely different is happening.

Symptoms are clues, not diagnoses.

What Happens When You Don't Eat All Day?

This is a pattern I think many busy people will recognize.

Coffee for breakfast.

Too busy for lunch.

Maybe a handful of something at 2 p.m.

Then you get home at night and suddenly you're ravenous.

You eat dinner.

Then you're still looking for something.

And something else.

And maybe something else.

Then comes the guilt.

Why do I always lose control at night?

But hold on.

You barely fed yourself all day.

Your body isn't necessarily sabotaging you.

It may be catching up.

When we chronically ignore hunger because we're busy, dieting, stressed or distracted, intense hunger later isn't particularly surprising.

Sometimes nighttime eating isn't the problem.

Sometimes the problem started at breakfast.

Restriction Can Make Food Louder

This is another thing diet culture doesn't talk about enough.

Tell yourself:

I can never have bread again.

What are you thinking about?

Bread.

😂

Rigid restriction can make certain foods feel even more psychologically powerful.

Then if you eventually eat the food, you may think:

Well, I already ruined everything.

So you eat more because tomorrow you're going to "be good again."

This creates a cycle:

Restrict.

Crave.

Eat.

Feel guilty.

Restrict again.

Nutrition shouldn't require us to spend our entire lives negotiating with ourselves over a piece of bread.

For many people, allowing enjoyable foods to exist as part of an overall balanced eating pattern removes some of their power.

Food can simply be food.

Hormones Can Change Hunger Too

Appetite isn't identical every day.

Hormonal fluctuations can influence hunger, cravings and energy.

Many women notice changes in appetite or food preferences during different phases of the menstrual cycle.

Pregnancy changes nutritional needs.

Perimenopause and menopause can affect body composition, metabolism, sleep and other factors that influence how we feel and eat.

Hormones involved in hunger and fullness signaling also communicate constantly between the digestive system, fat tissue and brain.

Your appetite isn't controlled by one "hunger hormone."

It's a complex biological system.

Which is another reason I wish we'd stop reducing eating behavior to willpower.

Stress Changes the Conversation Too

Stress affects people differently.

Some people lose their appetite.

Other people want to eat everything in the kitchen.

Stress hormones, emotional coping, sleep disruption and learned behaviors can all play a role.

And sometimes after a horrible day, ice cream simply feels comforting.

I'm not going to tell you that's morally wrong.

The bigger question is:

Do I have other ways to care for myself too?

Can I eat the ice cream AND call a friend?

Can I have the cookie AND go for a walk?

Can I enjoy comfort food AND journal about what is actually bothering me?

We don't have to remove food from comfort.

We can expand our toolbox.

What About Artificial Sweeteners?

This is another area where social media loves absolute answers.

Artificial and non sugar sweeteners aren't all identical, and research continues to examine their effects on appetite, metabolism, the microbiome and long term health.

For some people, replacing large amounts of added sugar with lower calorie alternatives can be useful.

For others, they may not be necessary.

The important thing is not assuming that something labeled "sugar free" automatically means "healthy" or that every non sugar sweetener is inherently dangerous.

Nutrition rarely gives us the satisfying black and white answer social media wants.

Do I Need to Eat Every Two Hours to Keep My Metabolism Going?

No.

You do not need to spend your entire waking life eating because you're afraid your metabolism will shut down.

😂

Meal timing can matter for certain people and certain medical conditions, but there isn't one universal meal schedule everyone needs to follow.

Some people feel fantastic with three meals.

Some prefer smaller meals and snacks.

Athletes may have different fueling needs.

People with diabetes may need individualized meal planning.

People taking certain medications may need specific timing.

Children have different needs.

People with gastrointestinal conditions may tolerate certain patterns better than others.

The goal isn't eating according to an Instagram clock.

It's finding a pattern that provides adequate nutrition, supports your health and works with your actual life.

So What Does a Satisfying Meal Usually Need?

We're going to go much deeper into this in Part Four, but here's the foundation.

When you're building a meal, think about:

Protein

Something that provides amino acids and helps make the meal satisfying.

Carbohydrates

A source of energy, ideally often coming from nutrient rich sources.

Fiber

From vegetables, fruit, beans, whole grains, nuts or seeds.

Fat

For essential fatty acids, vitamin absorption, energy and satisfaction.

Color and variety

Not because your plate needs to be Instagram worthy, but because different foods provide different nutrients and plant compounds.

And most importantly:

Enough food.

You can create the world's most nutritionally perfect salad.

If it contains approximately 147 calories and you're starving an hour later, perhaps the salad isn't the problem.

Maybe lunch needed to be bigger.

😂

Instead of Taking Away, Try Adding

This is probably the biggest practical takeaway I want you to remember from Part Three.

Most diets begin with removal.

No bread.

No sugar.

No dairy.

No eating after 7.

No dessert.

No joy apparently.

😂

I want you to experiment with a different question.

What can I add?

Toast?

Add protein.

Yogurt?

Add berries and nuts.

Pasta?

Add protein and vegetables.

Cereal?

Add milk or yogurt, fruit and maybe nuts or seeds.

Sandwich?

Add vegetables, fruit or something else that makes it more satisfying.

Cookie?

Maybe add absolutely nothing.

It's a cookie.

Enjoy it.

Nutrition doesn't need to turn every eating experience into a project.

Food Is More Than Fuel

We've spent three parts talking about food as nutrients.

But food is also more than nutrients.

Food is:

• culture

• tradition

• celebration

• memory

• pleasure

• creativity

• comfort

• community

• connection

Some of my strongest memories aren't attached to a vitamin.

They're attached to a table.

And I never want a health series to make someone so afraid of food that they lose that.

A nutritionally perfect life that leaves you terrified to eat birthday cake with your child isn't my definition of wellness.

Health should help us live our lives, not become our lives.

The One Small Yes

For the next few days, don't count anything.

Don't count calories.

Don't count carbs.

Don't obsess over grams.

Instead, choose one meal you eat regularly.

Look at it and ask:

What is giving me protein?

What is giving me carbohydrates?

Where is my fiber?

Is there some fat?

Is this actually enough food to sustain me?

How do I feel an hour or two afterward?

Am I satisfied?

Am I hungry again immediately?

Do I have energy?

Do I crash?

Don't judge the answers.

Just notice.

Then ask one final question:

What could I ADD that might help this meal support me better?

That's your One Small Yes.

From Surviving to Thriving

For a long time, I thought nutrition was mostly about control.

Eat less.

Avoid this.

Don't eat that.

Be disciplined.

Ignore the craving.

Ignore the hunger.

Start over Monday.

But the more I've learned about the body, the less interested I've become in fighting it.

Hunger has a purpose.

Cravings have context.

Food has a purpose.

And our bodies are constantly responding to sleep, stress, hormones, activity, illness, medications, environment and the food we give them.

That doesn't mean every craving needs to be analyzed.

Sometimes you want chocolate because chocolate is delicious.

😂

But understanding your body gives you options.

Instead of asking:

What's wrong with me?

We can start asking:

What might my body be telling me?

Maybe it needs food.

Maybe it needs protein.

Maybe it needs carbohydrates.

Maybe it needs water.

Maybe it needs sleep.

Maybe it needs comfort.

Maybe it needs medical attention.

Maybe it just wants the cookie.

The goal isn't to perfectly decode every signal your body sends.

It's to stop assuming every signal is something you need to fight.

In Part Four, we're going to take everything we've learned and walk into the kitchen.

No perfect diets.

No forbidden foods.

No refrigerator filled entirely with tiny glass containers of meal prepped vegetables unless that genuinely brings you joy.

We're going to talk about what balanced eating actually looks like in real life.

Breakfast.

Lunch.

Dinner.

Snacks.

Protein.

Fiber.

Hydration.

Grocery shopping.

Eating out.

Busy days.

Travel.

Budgets.

And yes, dessert.

Because understanding nutrition is one thing.

Figuring out how to actually live it is where things get interesting.