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sometimes I feel like we’re the blind following the blind especially when it comes to eating every two hours how many times have you heard that that in order to boost your metabolism you need to eat every two hours I don’t know whoever came up with that but in theory it makes sense but it clearly wasn’t all that backed up I’m going to break down why eating every two hours essentially is a myth and a big shout-out to six-pack ABS calm because I did this video for them in a different format the content was so good I wanted to share it with you guys too and by the way make sure you hit that subscribe button because I’m releasing three to four videos a week I want to make sure that you’re a part of it alright let’s get down into the science so when it comes down to eating every two hours it makes sense at first every time we eat we boost our metabolism a little bit so consequently if we eat every couple of hours we’d be increasing our metabolism constantly throughout the day right wrong part of it is true we do boost our metabolism a tiny bit one week but they’re bigger bigger factors at play I’m talking about massive hormones that dictate the way our bodies work talking about insulin and another one called glucagon and I have to explain how they work and then I’m going to back it up with research like I always do please make sure you stay through the end of this video because I’m going to drop some knowledge on you that’s going to allow everything to make sense so first of all let’s talk about insulin insulin is a hormone that is released whenever we eat whether we eat proteins fats or carbohydrates obviously carbohydrates being the most powerful one so our pancreas produces insulin and responds to these foods and it breaks them down it breaks carbohydrates down into further glucose at the cells and absorb it breaks fats down into fatty acids so that our cells can absorb those and it can help break protein down into amino acids and store those always involved in the storing process now the way that it works with proteins fats and carbs is all different but at the end of the day it’s still the same general premise it allows our body to absorb those nutrients now once insulin has done its job meaning it’s allowed our cells to open up and absorb the nutrients then and only then does it start to come back down to its baseline level so imagine insulin slightly increasing and spiking up every time you consume some thing telling yourself okay to absorb what you’re eating all right so once that’s done then things change your body is flat out in absorptive phase period now the way that insulin works of fat is pretty unique and this is one that people don’t talk about a lot you see insulin does react with fat the way that reacts of fat is it takes those fatty acids and it allows a fat cell to store them in an area called the vacuole which is sort of an expandable almost stomach like area of a fat cell so therefore it allows that fat cell to get bigger so insulin does allow fatty acids to get into a fat cell to make it bigger so again case in point insulin is gaining now there’s another hormone that’s at play and that one’s called glucagon I’m going to drop some quick research on you really quick because I want this to make sense before I totally describe glucagon alright so there was a study that was published in the Journal of comparative and physiological psychology that looked at the difference from insulin and glucagon they took two groups of rats one group of rat they gave an injection of insulin the other group of rats they gave an injection of glucagon they ate the exact same thing at the same intervals and perform the same kinds of exercise the rats that were injected with glucagon lost significantly more fat than those that were given insulin the ones that were given insulin actually gained weight case in point pretty cut-and-dry all right so what do I mean by this well I think glucagon is the opposite of insulin glucagon essentially allows the nutrients that have been stored by insulin to a release out of the cell into the bloodstream to be used for energy let me put it like this as simple as I possibly can if insulin is to storage then glucagon is to release period so if we’re constantly in absorptive phase how are we ever to trigger the release of glucagon to therefore release the fats that need to be burned so carbohydrates that are sitting in your muscle cells sitting in your liver cells they’re in the way of glycogen well they need to be released and they get converted back into glucose by glucagon fatty acids that are stored in a fat cell they need glucagon to turn them in to mobilize fatty acids through the process of glycolysis or burning so it all makes sense now right every time we eat we spike insulin we have to wait four hours for that insulin to really come back down only when it’s down low and only then is glucagon going to be released again now glucagon is the hormone it’s going to let you burn fat so do the math if you’re eating every two hours you’re barely having these dips and insulin you’re not having enough of a dip to really release glucagon and allow you to burn fat you can still burn fat but you’d have to be very very low calorie so let’s look at a study about meal intervals now so boom another research bomb for you let’s look at how this works this particular study was a randomized crossover study which is an even more in-depth study took 54 diabetic patients the reason they’re using diabetic patients is because it’s more important when we’re looking at carbohydrates glucose monitoring and all that okay they split these groups into two groups one group consume two larger meals per day breakfast and lunch the other group consumed six smaller meals throughout the day but both totaling the same amount of calories while they were measuring a few different things but what the study concluded was that the group that had larger meals but only a couple per day had significantly lower levels of insulin significantly lower levels of blood glucose increased levels of ghrelin which is the hunger hormone but also increased resting metabolic rate yep metabolism actually increased by having larger meals split a little bit wider apart than eating consistently throughout the day if that doesn’t really make my point then I don’t know what will I’m not saying you can’t burn fat by eating small meals throughout the day but we have to listen these big factors at play like insulin and glucagon big deciding factors that dictate how our body utilizes energy so I’m not saying go out and fast day in and day out I’m not condoning one particular diet over the other I guess the purpose of this video is to make sure that you’re doing your solid research before you just buy into whatever the fitness community tell you to do the fitness community isn’t always the healthiest community they may look like it but deep down their bodies are struggling just like a lot of very unhealthy people so as always make sure you keep it locked in let me know videos you want to see if you haven’t already make sure you hit that little bell that you turn on notifications you can see whenever I go live but also whenever I post a new video I will see you very soon
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Intermittent Fasting: Why Eating Every 2 Hours is Bad: Thomas DeLauer
The idea behind the “eat every 2 hours” rule is that frequent eating will keep the body in an anabolic state and keep your fat burning metabolism elevated by keeping you out of starvation mode
This myth is easy to buy into because it seems like it makes sense. By eating frequent, small meals, you’re continuously stimulating your metabolism, and thus burning more calories
In reality, if you keep eating small amounts of food throughout the day, you’ll never burn any fat – this is due to insulin (1)
How it Works
Insulin is a hormone, which means it’s a substance the body produces to affect the functions of organs or tissues, and it’s made and released into the blood by the pancreas
When you eat food, insulin’s job is to break it down into basic nutrients: protein breaks down into amino acids, dietary fats into fatty acids, and carbohydrates into glucose, which then make their way into the bloodstream.
These nutrients must then be moved from the blood into muscle and fat cells for use or storage, and that’s where insulin comes into play: it helps shuttle the nutrients into cells by telling the cells to open up and absorb them.
Whenever you eat food, your pancreas releases insulin into the blood. As the nutrients are slowly absorbed into cells, insulin levels drop, until finally all the nutrients are absorbed, and insulin levels then remain steady at a low, “baseline” level.
So when you’re constantly eating, you’re consistently releasing insulin, which puts your body into its “absorptive phase.”
This means that the insulin in your body is storing sugar — and not letting other enzymes in your body release sugar to break down fat. (1,2)
Fat cells, for example, don’t take up or store glucose.
Instead, they respond to insulin by taking the fats that enter the bloodstream and turning them into fatty acids, which they store in large vacuoles.
*Vacuoles – a space or vesicle within the cytoplasm of a cell, enclosed by a membrane and typically containing fluid*
Thus insulin promotes the uptake and storage of fat in our adipose tissues. While insulin levels are high, our bodies don’t digest or use fats for fuel.
Instead, we rely on the glucose in our blood and tissues. So when trying to lose weight – your body simply won’t break down and use your fat reserves with insulin around. (3)
Insulin inhibits the breakdown of fat cells and stimulates the creation of body fat.
Means that insulin tells the body to stop burning its fat stores and instead, absorb some of the fatty acids and glucose in the blood and turn them into more body fat.
Insulin, the fat-storage and blocking hormone, has a counterpart known as glucagon – a fat-burning and unlocking hormone
About four to six hours after you eat, the glucose levels in your blood decrease, triggering your pancreas to produce glucagon.
This hormone signals your liver and muscle cells to change the stored glycogen back into glucose.
Glucagon signals the fat cells to release free fatty acids (a process called lipolysis), which signals the body to release stored fat to be used as fuel (4,5)
Insulin and Glucagon Study
The Journal of Comparative and Physiological Psychology conducted a study in which researchers injected one group of rats with insulin and another group of rats with glucagon.
The rats that received the insulin gained body fat and ate more. The rats that received the glucagon lost body fat.
The take home message: Insulin promotes fat storage and it keeps you fat by blocking access to your fat reserves. Glucagon is essential for breaking down body fat and burning it for energy. (5)
1) MYTH: Constant Grazing Boosts Your Metabolism | Jillian Michaels. (n.d.). Retrieved from
2) How Insulin Really Works: It Causes Fat Storage…But Doesn’t Make You Fat | Muscle For Life. (n.d.). Retrieved from
3) Understanding Our Bodies: Insulin | Nutrition Wonderland. (n.d.). Retrieved from
4) Insulin and Glucagon: How Do They Work? (n.d.). Retrieved from
5) Unlock Glucagon: Your Body’s Fat-Burning Hormone. (n.d.). Retrieved from
6) The effect of meal frequency in a reduced-energy regimen on the gastrointestinal and appetite hormones in patients with type 2 diabetes: A randomised crossover study. (n.d.). Retrieved from 0