- Apr 3, 2019 Article Archive Apr 3, 2019
- Feb 7, 2019 A Case For Full Range Of Motion Feb 7, 2019
- Dec 17, 2018 Why I Eat 2x Per day Dec 17, 2018
- Jan 13, 2018 Coconut Curry Recipe (Gluten/Dairy Free) Jan 13, 2018
- Dec 6, 2017 Holiday Drinking Tips Dec 6, 2017
- Oct 4, 2017 Eat Less Move More: The Least Helpful Advice in Fitness Oct 4, 2017
- Sep 6, 2017 2 Ingredient Gluten & Dairy Free Pancakes Sep 6, 2017
- Jun 14, 2017 My Movement Protocol Jun 14, 2017
- May 3, 2017 Can French Fries Make You Eat More Ice Cream? May 3, 2017
- Feb 15, 2017 Heartburn and Acid Reflux Feb 15, 2017
- Jan 9, 2017 Intermittent Fasting 101 Jan 9, 2017
- Aug 31, 2016 Food Diaries Fat Loss Aug 31, 2016
- Jul 4, 2016 23 & Me Jul 4, 2016
- May 18, 2016 Caffeine Tolerance May 18, 2016
- Feb 10, 2016 A Few Things I've Gotten Wrong Feb 10, 2016
- Jan 5, 2016 30 Things I learned In 2015 Jan 5, 2016
- Dec 1, 2015 Nutrition While You're Sick Dec 1, 2015
- Nov 4, 2015 How Important Are Genetics? Nov 4, 2015
- Oct 5, 2015 More Movement, Less Time Oct 5, 2015
- Sep 1, 2015 Food Environment Sep 1, 2015
- May 20, 2015 Nutrition Labels May 20, 2015
- Apr 14, 2015 Everyday Food Tips Apr 14, 2015
- Mar 11, 2015 Hyper Palatability Mar 11, 2015
- Feb 1, 2015 Fat Loss Costs Feb 1, 2015
- Feb 1, 2015 New Years Resolutions Feb 1, 2015
- Feb 1, 2015 Maximize Time, Get in Shape Feb 1, 2015
- Feb 1, 2015 Weight Maintenance Scenario Feb 1, 2015
- Feb 1, 2015 My 2014 Summer Fat Loss Journey Feb 1, 2015
- Feb 1, 2015 Meal Frequency Feb 1, 2015
- Feb 1, 2015 Zinc Feb 1, 2015
- Feb 1, 2015 Magnesium Feb 1, 2015
- Feb 1, 2015 Lean Habits Feb 1, 2015
- Feb 1, 2015 Vitamin D Feb 1, 2015
- Feb 1, 2015 Pre Workout Strategies Feb 1, 2015
- Feb 1, 2015 Body Types Feb 1, 2015
- Feb 1, 2015 Crush Cravings Feb 1, 2015
- Feb 1, 2015 Daily Detox Feb 1, 2015
- Feb 1, 2015 5 Fitness Myths Feb 1, 2015
- Feb 1, 2015 Meal Prep Tips Feb 1, 2015
- Feb 1, 2015 Minimize Alcohols Effects Feb 1, 2015
- Feb 1, 2015 Stress Tools Feb 1, 2015
- Feb 1, 2015 Fish Oil Benefits Feb 1, 2015
- Feb 1, 2015 Picking a Protein Powder Feb 1, 2015
- Feb 1, 2015 Women and Weights Feb 1, 2015
- Feb 1, 2015 Why Eat Well? Feb 1, 2015
- Feb 1, 2015 Benefits of Hunger Feb 1, 2015
- Feb 1, 2015 The Fountain of Youth Feb 1, 2015
- Feb 1, 2015 Treat Meals 101 Feb 1, 2015
- Feb 1, 2015 Protein Myths Feb 1, 2015
- Feb 1, 2015 To Coffee Or Not To Coffee Feb 1, 2015
- Feb 1, 2015 Alcohol & Fat Loss Feb 1, 2015
Would you take option A or option B?
A: $1000 high risk investment with a 5% return.
B: $1000 low risk investment with a 10% return.
B, no brainer right? Well in the gym folks opt for option A all the time. They use more weight (higher risk) and partial range of motion (lower return) as opposed to using less weight (lower risk) and full range of motion (higher return).
I have to say men are typically more often guilty of shortening range of motion in order to either use more weight or ‘complete’ more reps. I put complete surrounded by bunny ears because there’s nothing complete about half-repping exercises.
A classic example is the pull-up (above) because folks often don’t want to believe that they can’t do one proper full range of motion repetition so they shorten the rep. The same goes for the push-up…
A proper pushup means you touch your chest to the floor at the bottom and extend up until your elbows are fully locked out at the top.
Now there are certain ‘parts’ of every exercise that are much easier than other parts, for example with the pushup the very bottom (when your chest is touching the floor) is the most difficult portion of the exercise so folks cut that part out and stop 3-4 inches from the bottom and go back up because it’s easier.
There are also plenty of cases where folks simply don’t know how to execute an exercise and therefore they perform it wrong. In this instance in order to yield the best results you’ll want to learn how to execute movements properly so if this is you, I have TONS of video examples on my YouTube page HERE.
However, if we circle back to the investment/return example above just ask yourself, WHO are you training for? Are you exercising your ego or your muscles?
And just remember, no one gives a fuck how much you bench, squat or how many push-ups or pull-ups you can do…especially if they’re partial range of motion so stop short changing yourself!
‘I could never do that.’
‘I need to eat as soon as I wake up.’
‘I get irritable and upset when I’m hungry.’
These are the most common responses I hear when folks ask me why I only drink black coffee for breakfast and the truth is, I felt that same way 4 or 5 years ago. I ‘needed’ to eat frequent meals throughout the day in order to ‘ramp up my metabolism’ and ‘keep my blood sugar balanced’ aka stave off being hangryyy as fuck.
I ate 5+ meals per day for years until I got to a point where eating and cooking just become a bit of a chore. While I was eating a meal I was pondering what my next one was going to be because I couldn’t possibly go more than 3 hours without feeding.
My over-reliance on food availability got me thinking, how did my ancestors interact with food? How often did they eat? Surely they didn’t have the food access we have now and so this is the conclusion I came to…
If our ancestors couldn’t function when they were hungry, we wouldn’t be here. So, not only are we essentially ‘built’ to have periods of not eating, our physiology almost surely expects it. These periods most likely lasted hours, days or potentially even weeks at times.
Fun Fact– in 1965 a man named Angus Barbieri fasted for 382 days straight. He started at 455 lbs (207 kg) and lost a whopping 275 lbs (125 kg) in that time, he literally had over a year’s worth of fuel in reserve on his body!
Essentially the inconvenience of cooking had me reassess whether eating so often was actually worth the time and effort required. Not to mention the potential physiological expectation of my genes, and therefore I slowly started to scale back my meal cadence. I went from 5 to 4, 3, 2 and occasionally even 1 large meal per day and it turns out 2 is my sweet spot, at least for right now that is.
At first I was worried because there are talks of lost muscle mass if frequency of feeding dips below say, 3-4 meals per day, but I thought to myself if I put on 90 or 95% of the muscle I can/could by eating 2x instead of 4x, that trade-off is absolutely worth it to me without a doubt!
As far as maintaining muscle that’s even easier than gaining, so in my experience I haven’t noticed any muscle mass losses going from 5 meals to 2 meals. Regarding metabolic rate and blood sugar balance, we now know that metabolism is not frequency of feeding dependent but calorie dependent. Meaning if I eat 2500 calories in 1 meal or 6 meals the metabolic impact is virtually identical in the big scheme of things. On the blood sugar front I would argue my blood sugar management is much better now than it was when I was eating 5x daily.
Now let’s get into what I actually do…
Breakfast is typically between 7 and 9am and it looks like black coffee baby, straight up. No sugar, cream, coconut oil, butter or anything of the sort.
Lunch usually looks like a serving of lean protein, some starchy carbohydrates, a source of fat and a vegetable or two around noon or 1pm. Today that looked like some extra lean ground turkey with 3 whole eggs, 4 slices of whole wheat toast and some zucchini, topped off with Chalula hot sauce…yum!
Occasionally I’ll have an apple or a banana in the late afternoon if I feel like it and I probably ‘feel’ like it 3 or so times per week.
Dinner often looks like a serving of lean protein, some starchy carbs, a source of fat and more veggies…yup lunch and dinner are sort of like fraternal twins. Tonight that’s going to be a can of black beans, a couple cups of cooked white rice, some coconut milk, carrots and chives all spiced up with salt and pepper.
Jeeze now that I write it out it seems kinda boring doesn’t it!? It’s nothing fancy but I thoroughly enjoy what I eat each day and honestly, making every meal the best thing you’ve ever tasted just isn’t sustainable. Some monotony and repetition is just baked into the cake when it comes to eating healthfully in my opinion.
Now, do YOU need to eat 2x per day to optimize the way you look, feel and perform? Absolutely not, I just wanted to share with you what I’m currently doing because I’ve found that eating less frequently took a lot of the burden off my shoulders around food. I think about it less and it has less of a ‘pull’ over me than it used to…don’t get me wrong I fuckin’ love food, but I no longer work my day around eating, I work eating around my day.
Here are the potential pros and cons of eating say 2x vs. 4x for me personally.
Pros of 2 meals
-Convenience and productivity (I get straight to work in the morning vs. making breakfast)
-Fewer thoughts of food
-Less anxiousness in regards to meals
-Larger more satisfying meals (I prefer fewer large meals as opposed to smaller more frequent ones)
-Less cooking and less cleaning up
-Improved blood sugar management (I can go ages without eating, no crash and no hangry episodes)
-Easy for me to adhere to and to maintain leanness
Cons of 2 meals
-Potentially not maximizing protein synthesis (muscle gain process) but muscle maintenance is my goal currently not muscle gain so this becomes essentially irrelevant
-Umm that’s all I’ve got at the moment…
In closing, does the fact that I eat 2 meals per day mean that you should eat 2 meals per day?
Again nope, that is NOT the point of this article.
Some of my clients eat 2x per day while others eat 5x and then everything in between. It’s all about personal preference and what you find easiest to adhere to based on your goals. Meaning, if 3 meals enables you to stay on track and eating healthfully, by all means do it. Same goes for 3 meals and a couple snacks, 4 full meals or 5…there is no ‘right’ or ‘wrong’ meal cadence, just what works best for you on an individual level.
Now we’re left with whether someone whom has a bigger ‘eating window,’ so say from 7am to 10pm is missing out on some benefits of fasting for longer periods of time?
Based on the research right now I’m not comfortable saying that that’s necessarily the case.
My bias is that having some longer periods here and there without eating is probably beneficial. Fasting has been implemented for thousands if not millions of years both from an involuntary (food scarcity) and voluntary (religious practice) angle, so there’s probably something to it.
What we do know for certain is that the biggest benefit on your health is going to come from…
1. Maintaining a healthy bodyweight
2. Sleeping 7-9 hours nightly
3. Moving lots
4. Managing your stress levels
So whatever meal cadence has you dial in the staples above is A LOT more important than whether your eating window is 4 hours or 14 hours.
2 meals is easiest for ME to implement the 4 staples above, so that’s why I do it.
I hope you found this helpful and I love questions so if you’ve got one, post it below!
This is hands down my favourite go-to meal and it’s incredibly easy to make, especially if you’ve got a rice cooker…alright, enough small talk.
What you’ll need…
-1 cup of uncooked rice (any type)
-2 large carrots
-1 broccoli bunch
-1 red pepper
-4 celery sticks
-2 chive stalks
-2 frozen basa filets or 4 palm sized servings of protein you enjoy (simply skip this is you’d like a vegetarian meal)
-1 cup full fat coconut milk
-A few pinches of curry powder
1. Throw your basa in the oven on a cooking sheet at around 400 degrees for 25ish minutes - Personally I don’t ‘preheat’ the oven, throw your food in right away and it will cook quicker
2. Throw your cup of uncooked rice in your rice cooker with 2 cups of water and flip that switch
3. Slice up all of your veggies and toss them in the rice cooker on top of your rice in the order that they’re listed above – this is due to cooking time i.e. carrots need more heat to cook than celery
4. Once your basa is cooked and your rice cooker dings throw both in a big pan and turn it on low heat
5. Add your cup of coconut milk and curry powder as well as salt and pepper for taste if you’d like
6. Stir that thang up and dinner is served