I agree with all of this. What I thought were my hunger signals- empty, hollow, growling stomach, light headedness, shaking are actually my way too late hunger signals. If I eat then, it’s always urgent and panicking. My body can’t digest food fast enough to relieve those symptoms so I get the urgent desire for sugar on top of what I’ve eaten.
Eating to the clock, convenience, or when I start having passing thoughts of food works best for me. I thought for years that eating to the clock was such a bad thing. Truth is, my digestive system is pretty predictable and it is ready for decent sized meals in the morning, midday and evening, with small snacks in between.