Welcome back to Light Body Radio!

This week’s episode is for all you out there who still think eating every 2-3 hours is doing your metabolism some fantastic favor. It’s not! Eating 6 meals a day is actually doing more harm than good.

 The intention of this episode is to take a good, hard look at the topic of meal frequency, and figure out how many meals you should actually be eating each day.

There are NO STUDIES supporting the recommended “eat every 2-3 hours” dogma. None. Zero. Zilch. Matter of fact, I found the opposite to be true. Study after study showed a health benefit to eating less frequently…lower overall blood sugar, a faster metabolic rate, and even increased protein synthesis! (that’s building muscle)

So, join me today in this dive into the myths we’ve been told about meal frequency and much more about hunger regulation.

Resources to Check Out:

A previous episode about fasting: https://drlaramay.com/lightbodyradio/fasting

A previous blog about fasting: https://drlaramay.com/blog/what-is-intermittent-fasting-is-it-right-for-you

A previous podcast about the sugar cholesterol connection: https://drlaramay.com/lightbodyradio/cholesterol

A previous blog about cortisol & blood sugar connection: https://drlaramay.com/blog/stablebloodsugar

Cited Sources:

• https://bengreenfieldfitness.com/article/nutrition-articles/is-being-hungry-bad/

• Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake

• R. Michael Anson*Zhihong Guo*, Rafael de Cabo, Titilola Iyun, Michelle Rios, Adrienne Hagepanos, Donald K. Ingram, Mark A. Lane and Mark P. Mattson

• Short-term fasting induces profound neronal autophagy 

• Mehrdad Alirezaei, Christopher C. Kemball, Claudia T. Flynn, Malcolm R. Wood, J. Lindsay Whitton*, William B. Kiosses

• Leucine, glucose, and energy metabolism after 3 days of fasting in healthy human subjects

• Nair KS1, Woolf PD, Welle SL, Matthews DE.

• Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine

• Zauner C1, Schneeweiss B, Kranz A, Madl C, Ratheiser K, Kramer L, Roth E, Schneider B, Lenz K.

• Enhanced thermogenic response to epinephrine after 48-h starvation in humans

• Mansell PI1, Fellows IW, Macdonald IA.

• Bellisle F, et al. Meal Frequency and energy balance. British Journal of Nutrition. 1997; 77:(Suppl. 1) s57-s70.

• Byron, J. Richards, CCN. Mastering Leptin.

• Clark, Dr. Dennis. PhD. Belly Fat Book: 5 Steps to a Slimmer and Healthier You.

• Halberg N, et al. Effect of intermittent fasting and refeeding on insulin action in healthy men.  Journal of Applied Physiology 2005; 99:2128-2136.

• Heilbronn LK, et al. Alternate-day fasting in non-obese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition. 2005; 81:69-73.

• Moller N, Jorgensen JO. Effects of growth hormone on glucose, lipid and protein metabolism in human subjects. Endocrine Reviews. 2009; 30:152-177.

• Pilon, Brad, MS. Eat, Stop, Eat.

• Verboeket-Van De Venne WPHG, et al. Effect of the pattern of food intake on human energy metabolism. British Journal of Nutrition. 1993; 70:103-115.

• Vogels N, Westerterp-Plantenga MS. Successful Long-term weight Maintenance: A 2-year follow up. Obesity: 15 (5); 2007 1258-1266.

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Hi! I'm Lara (pronounced like Sarah, but with a L). 

Are you ready to lose weight, reduce stress, and reinvigorate your life?!

Together let’s uncover your motivators for change, and turn your vision for your vibrant future into your new reality. Health coaching is a safe supportive process of aligning your dreams with your intentions, and taking small right actions toward reaching attainable goals every week. I am here to gently hold you accountable with action plans, assignments, support and feedback.