104: Why I Switched from 2 Meals to 3 a Day

For years I thrived on two large meals a day – a late-morning breakfast after training and an early dinner. And the results spoke for themselves: stable blood sugar, excellent insulin sensitivity, low body fat, and plenty of energy. 

But I began noticing a drawback. Those evening meals, heavy in protein and fat, kept my digestive system working for hours after I went to bed, raising my heart rate, lowering my HRV, and occasionally causing acid reflux. Shifting dinner earlier didn't help much, and I wasn't hungry first thing in the morning, so forcing an earlier breakfast felt just as unnatural.

In this episode, I break down why I've shifted from two meals to three, and what that change has done for my energy, recovery, and sleep quality. I walk through the benefits I saw from a two-meal pattern, the specific problems that crept in over time, and how spreading my daily protein and calorie intake across breakfast, lunch, and dinner has improved digestion, lowered nighttime stress on my body, and left me waking up more refreshed.

The takeaway isn't that everyone should eat three times a day – or twice, or just once. It's that meal timing and frequency should fit your body's needs, your goals, and your lifestyle. The right pattern for you is the one that leaves you feeling and performing your best. For me right now, that means three balanced meals, each big enough to satisfy without overloading my digestion before sleep.

Learn more:
Primal Shift Podcast #18: What I Eat in an Animal‑Based Diet https://www.primalshiftpodcast.com/what-i-eat-in-an-animal-based-diet-my-go-to-food-choices-and-supplements/ 

Primal Shift Podcast #34: Understanding Macronutrients: Protein, Fat: https://www.primalshiftpodcast.com/33-understanding-macronutrients-protein-fat-and-carbohydrates-in-human-nutrition/

14 Reasons Why You Feel Hungry All the Time: https://michaelkummer.com/reasons-you-feel-hungry/ YouTube+15Michael Kummer+15Michael Kummer+15

Debunking 23 Common Nutrition Myths: https://michaelkummer.com/top-nutrition-myths/

Thank you to this episode's sponsor, OneSkin!

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Check out my before and after photos in my OneSkin review: https://michaelkummer.com/health/oneskin-review/ 

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In this episode:

00:00 Intro

00:45 Debunking the three meals a day myth

01:46 Personal experience with two meals a day

03:46 Benefits of two meals a day

06:25 Challenges with two meals a day

09:23 Experimenting with three meals a day

14:01 Encouragement to listen to your body

15:40 Final thoughts

Find me on social media for more health and wellness content:

• Website: https://michaelkummer.com/

• YouTube: https://www.youtube.com/@MichaelKummer

• Instagram: https://www.instagram.com/primalshiftpodcast/

• Pinterest: https://www.pinterest.com/michaelkummer/

• Twitter/X: https://twitter.com/mkummer82

• Facebook: https://www.facebook.com/realmichaelkummer/

[Medical Disclaimer]

The information shared on this video is for educational purposes only, is not a substitute for the advice of medical doctors or registered dietitians (which I am not) and should not be used to prevent, diagnose, or treat any condition. Consult with a physician before starting a fitness regimen, adding supplements to your diet, or making other changes that may affect your medications, treatment plan, or overall health.

[Affiliate Disclaimer]

I earn affiliate commissions from some of the brands and products I review on this channel. While that doesn't change my editorial integrity, it helps make this channel happen. If you'd like to support me, please use my affiliate links or discount code.

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