I’m not a fan of shakes. I had a few Slim-Fast about 20 years ago and it threw me off them
I enjoy just eating real whole food and feel I’m pretty successful as I only eat when I’m hungry. My concern, valid or not admittedly, is that if I were to go the protein shake route I may slip in more protein than I really need for my activity level, and bring up glucose levels.
I’ve let my hunger guide me, as well as eyeballing Blood Urea Nitrogen and Creatinine levels which are normal. And when hungry, I’ll scrounge some meat usually.
Funny thing is I bet our satiation signals are close to the same. I could eat a whole block of cream cheese and not really feel full, or my quick guac recipe (2 hass avocados, plenty sour cream, salt, lime, spices) with chicharrones and not feel really sated, but a few ounces of shrimp, mussels, beef, or sashimi, and I’m DONE till tomorrow.