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"My journey of showing people
how to eat better (and enjoy it) has helped me to understand that spotlighting what drives others to produce great products… sharing their insights and talents… is a gift to self." ~ Laura Pensiero |
ARCHIVED COLUMNS:
November 2025 "Food Is Medicine: A Journey from Common Sense to Cutting Edge" May 2025 "Let's Get Personal...with Nutrition" March 2025 "Unpacking Food Processing: What's Really on Your Plate?" October 2024 "The Multifaceted Pumpkin" August 2024 "Easy, Relaxed Cooking During Those Lazy-Hazy-Crazy Days of Summer" May 2024 "Spring: A Time for Optimism, Fresh Flavors, and a Healthy Reset" March 2024 "The Mediterranean Diet" |
After the Noise: Rethinking How We Eat
May 2026
Find a recipe for Mediterranean Chicken “Stir-Fry” with Lemon, Garlic & Zucchini at the end of the article.
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As appetite quiets, both individuals and the food industry are being called to respond to a more intuitive, more intentional way of eating.
Originally developed to treat diabetes, GLP-1 medications are reshaping hunger, behavior, and our relationship with food while creating a rare moment of opportunity for health professionals, chefs, and the food industry to rethink not just how we eat, but what we value at the table. Understanding Food Noise in a Changing Landscape
For most of my career, I’ve worked with people trying to quiet something I now hear described almost daily as “food noise” — the persistent hum of thoughts about what to eat, when to eat, and why it feels so hard to stop. In the restaurant, I’m noticing a shift. Guests are ordering differently — fewer courses, more sharing, and a quieter confidence at the table that feels less driven by impulse and more by intention. I’ve seen this pattern over the years, particularly with older guests. But what feels new is how widespread it has become, along with a clear move away from heavier, fried foods. |
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At the same time, not all “food noise” is something we’ve ever wanted to silence. In Italy, some of my favorite moments have been sitting at lunch while casually talking about what’s for dinner — anticipation woven into the pleasure of the meal itself. That kind of “noise” is joyful and connective. This is something else.
At the center of this shift is a class of medications known as GLP-1s. Turning Down the Volume Without Medication GLP-1 medications have brought new attention to food noise, but they are not the only way to quiet it. Long before these drugs existed, we understood that the body responds to patterns, and that how, when and why we eat consistently shapes not only physiology but thought. Food noise often intensifies when eating is irregular, overly restrictive, or disconnected from need, and in that sense reflects adaptation rather than failure. There are ways to begin turning down that volume. Regular, balanced meals anchored by protein, fiber, and healthy fats help stabilize blood sugar and extend satiety, making structure — rather than restriction — the more effective approach. Eating with intention also matters, as does sleep and stress, both of which influence hunger signals and food choices more than many realize. Most importantly, learning to notice food thoughts without immediately responding to them creates space. None of these approaches are quick fixes, but together they begin to restore a steadier, quieter relationship with food. GLP-1 medications may accelerate this process, but they also reveal that it was always possible. |
High-Protein Snack Ideas
When appetite is reduced, snacks become an opportunity to add protein in small, satisfying ways. Think of snacks as small, intentional meals. Aim for 10–20g protein per snack to help support muscle and satiety, especially when overall intake is reduced. Greek yogurt + nuts or seeds ¾–1 cup yogurt + 1–2 tbsp nuts/seeds (15–20g) Cottage cheese (fruit, olive oil, or tomatoes) ½–¾ cup (12–18g) Hard-boiled eggs 2 eggs (12g) Hummus + vegetables or whole grain crackers ¼ cup hummus (6–8g) Cheese + a handful of nuts 1 oz cheese + small handful nuts (10–14g) Edamame with sea salt ¾–1 cup shelled (12–17g) Nut butter on apple or toast 1–2 tbsp nut butter (6–8g) Leftover chicken or fish 2–3 oz (20–25g) Simple protein smoothie (yogurt or milk + fruit) 1 cup base milk or yogurt (10–20g) Mini frittatas 2 small (10–14g) All-natural jerky or homemade biltong 1 oz (9–12g) |
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What’s Behind the Shift: GLP-1 Medications Explained
A brief look at how these medications work, and why they are reshaping appetite, metabolism, and behavior.
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Microdosing, Metabolism, and a Broader Lens
A more nuanced conversation is emerging around how these medications are used, particularly micro-dosing — working with smaller, targeted amounts to support appetite regulation without fully overriding hunger. While still evolving, this reflects a broader shift from suppression to recalibration. This becomes especially relevant when we look at metabolic syndrome (insulin resistance, central adiposity, elevated blood sugar, dyslipidemia, and chronic low-grade inflammation) which forms a pattern underlying many of today’s most common chronic diseases. In this context, the conversation moves beyond weight. Supporting appetite regulation more gently may help stabilize blood sugar, reduce inflammation, and influence the neurological pathways that drive cravings without disconnecting people from hunger entirely. Even so, the fundamentals remain unchanged. No dose replaces how we eat; at best, it creates a more supportive environment for better choices to take hold. The Opportunity Within a Quieter Appetite
Changing appetite is only part of the story. Eating less is not the same as eating well. Without attention to quality, people may consume too little protein, too few essential nutrients, and not enough energy to support long-term health. Loss of lean muscle mass, fatigue, diminished strength, and a reduced enjoyment of food can follow. And there is a quieter question: What happens to the pleasure of eating? For some, the absence of food noise feels like relief. For others, it can feel like a loss — a dampening of one of life’s most meaningful daily experiences. What is most interesting about this moment is not only what these medications take away, but what they make possible. With food noise reduced, there is space. In that space, many people may find themselves more open to foods that nourish rather than overstimulate. Early observations suggest that without the same intensity of craving, preferences can begin to shift toward simpler, more balanced meals. |
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But preference alone is not enough. Guidance matters. For health professionals, chefs, and anyone working in food, this presents a meaningful opportunity — not simply to help people eat less, but to help them learn how to eat well, often for the first time. Learning how to eat has always been shaped by culture and community through shared meals, repetition and rhythm. Rebuilding that connection may be one of the most important next steps.
A Mediterranean pattern of eating offers a natural guide — not as a prescription, but as a framework. It brings structure without rigidity, satisfaction without excess, and a balance between nourishment and pleasure. Built on vegetables, legumes, whole grains, olive oil, and thoughtfully composed meals, it supports satiety through quality rather than quantity.
As individual behavior shifts, the effects will ripple outward. In restaurants, we are already seeing early signs — guests navigating menus differently, looking for flexibility in how they build a meal: choosing proteins and sides, ordering smaller combinations, even composing meals from appetizers and sides that better match appetite. This invites menus that prioritize nutrient density, adaptability, and portions that satisfy without overwhelming. For food companies, the implications are broader. As appetite quiets, so does the demand for overstimulation. The palate begins to recalibrate away from intensity and toward balance, quality, and how food actually feels in the body. The industry will need to respond not just to changing consumption, but to changing intuition where people are less driven by impulse and more by a quieter, more discerning relationship with food, including rising expectations around quality, transparency, and portion sizes that reflect a recalibrated appetite. What becomes clear is this: If appetite is quieter, food must work differently to matter. |
How/What to Eat on GLP-1s A quieter appetite changes how we eat but not what the body needs. With less intake, each bite carries more weight. With less noise, there’s an opportunity to listen more closely to what the body truly needs. Prioritize protein first Fish, eggs, yogurt, legumes, poultry—to help preserve muscle. Focus on nutrient density Vegetables, whole grains, olive oil, nuts, and seeds for essential vitamins and minerals. Hydration + fiber matter These medications slow digestion, which can be constipating. Fluids and fiber help keep things moving. Eat smaller, balanced meals Large portions can feel uncomfortable; smaller meals are often better tolerated. Keep it simple Heavier or fried foods may be less appealing. Stay aware Hunger and fullness cues may feel different—eat slowly, stop earlier. Work with a dietitian For many, this is a chance to relearn how to eat in a way that is both nourishing and sustainable. Keep the pleasure Even with less appetite, food should still be satisfying. |
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GLP-1 medications are changing something fundamental — not just how much people eat, but how they experience hunger, fullness, and the space in between. What matters most is what comes next. A quieter appetite creates an opening that invites a more thoughtful, more intentional relationship with food. If food noise is quieted, what replaces it matters. This moment is not simply about weight loss. It signals a broader shift — one with the potential to reshape patterns of metabolic dysfunction, address chronic disease, and challenge long-held assumptions about appetite and control. Ultimately, no matter how they are used, these medications may leave behind something more enduring — a shift in palate, in preference, and in our expectations of what food should be, opening the door to a different way of eating. If we are ready to meet it, a quieter relationship with food can be learned. |
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Mediterranean Chicken “Stir-Fry” with Lemon, Garlic & Zucchini
Fast, bright, and built for weeknight ease, this Mediterranean take on a stir-fry is less about sauces, more about clean flavors layered quickly in the pan. Lemon, garlic, and good olive oil do most of the work, while zucchini and herbs keep it light and seasonal. It’s a perfect example of how you can cook quickly without sacrificing balance or depth. (Serves 4) ~ Prep Time 15 min. ~ Cook Time ~ 15 min. Ingredients 1½ pounds boneless, skinless chicken thighs or breasts, cut into bite-size pieces Salt and freshly ground black pepper 3 tablespoons extra virgin olive oil, divided 3 cloves garlic, thinly sliced 2 medium zucchini (about 1 pound), sliced into half-moons 1 medium red bell pepper (about 5 oz), thinly sliced (julienned) 1 small red onion, thinly sliced ½ teaspoon dried oregano or 1 teaspoon fresh oregano Zest and juice of 1 small lemon ¼ cup chopped fresh parsley Optional: pinch of red pepper flakes Directions
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Why This Works This dish leans on contrast — bright lemon against savory garlic, tender chicken against lightly crisp vegetables. Cooking the components quickly and separately keeps everything from becoming heavy or overdone. It’s simple, but intentional, which is often where the best Mediterranean cooking lives. Chef’s Notes Cut the chicken into even pieces so it cooks quickly and evenly. Don’t overcrowd the pan — cook in batches if needed to get proper browning. Add the lemon at the end to preserve its brightness. Make It Your Own Add cherry tomatoes or spinach at the end for extra vegetables. Substitute shrimp or firm tofu for the chicken (Shrimp: 1 to 3 minutes, depending on size; Tofu: 6 to 8 minutes, until lightly browned). Swap zucchini for broccoli rabe or green beans. Finish with a sprinkle of feta or shaved Parmesan for a richer version. Add chickpeas or olives for an even more Mediterranean feel. Serve over farro, brown rice, or alongside warm flatbread. Make Ahead / Leftovers This dish keeps well for up to 2 days. Reheat gently or enjoy at room temperature as a composed plate or salad. Why It’s Mediterranean Built on olive oil, fresh vegetables, herbs, and a clean source of protein, this dish reflects a Mediterranean approach to fast cooking — simple ingredients, handled thoughtfully, with flavor coming from balance rather than heavy sauces. |
Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE. Visit her on LinkedIn.
