A Myth About Eating That Just Won’t Die
Why eating small, frequent meals is not always good advice
In a world where snack drawers have become as essential as laptops, and kitchen trips are part of the daily remote work routine, it’s easy to fall into the habit of constant eating.
For years, we’ve been told that eating smaller meals more frequently throughout the day is a smart metabolic strategy — that it “stokes the fire,” keeps hunger at bay, and supports weight loss. But according to current science, and experts like Dr. Bret Scher, this long-standing advice doesn’t hold up.
Let’s explore where this myth came from, what the science actually says, and why fewer meals—or at least, smarter timing and composition—may better support your metabolism, especially for women over 40.
Where Did the “Eat Every 2–3 Hours” Myth Come From?
The small, frequent meal philosophy gained traction in the ‘80s and ‘90s, partly as a backlash to restrictive dieting. The logic was intuitive: eat smaller portions more often to stabilize blood sugar, prevent overeating, and keep the metabolism revved up like a steady-burning engine.
It sounded sensible. After all, if eating burns calories (through a process called the thermic effect of food), wouldn’t more frequent eating mean more calories burned? The problem is, this theory didn’t account for the total amount or quality of food, or how the body responds hormonally to constant feeding.
Then for the next decade or so we got wellness advice encouraging people to never let themselves get hungry. “Don’t skip breakfast.” “Keep snacks on hand.” “Five to six mini-meals a day.” It was considered the responsible thing to do.
The truth? This style of eating may actually impair your body’s natural rhythms and fat-burning potential.
The Science Doesn’t Support the Frequent Meal Myth
Numerous studies have tested the small-meal strategy, and the verdict is clear - meal frequency alone doesn’t significantly impact metabolism or weight loss. A 2017 meta-analysis published in Nutrition Reviews looked at randomized controlled trials comparing fewer vs. more frequent meals and found no meaningful difference in metabolic rate or body composition.
In fact, some studies suggest the opposite, that eating more often may keep insulin and glucose levels elevated, preventing your body from ever tapping into stored fat for energy. This is especially concerning for women in midlife, when metabolic flexibility naturally declines and insulin sensitivity becomes more fragile. Let’s break this down.
Why Constant Eating Can Work Against You
Every time you eat, your body releases insulin to manage the glucose from your meal. When you snack or graze all day long, insulin levels stay high. Over time, this constant stimulation can lead to insulin resistance—a state where your cells stop responding well to insulin, and your body has to pump out more and more to manage blood sugar.
Why does this matter?
Because chronically elevated insulin blocks fat burning. Your body can’t burn fat efficiently when insulin is high. It’s locked in “storage mode.” This hormonal tug-of-war has real-world consequences: unstable energy, cravings, difficulty losing weight, and over time, increased risk of metabolic syndrome and type 2 diabetes—even in people who appear to be a “normal” weight.
Dr. Scher uses a fire as analogy to help you understand. He says sugar is like kindling—it burns quickly but leaves you needing more. Fat is like the log—it burns slowly, providing sustained energy. Constant snacking keeps your metabolism reaching for kindling and never giving your body a chance to light the log.
Time-Restricted Eating and Metabolic Benefits
Now compare that to time-restricted feeding (TRF)—eating within a specific window of time each day (for example, 10am–6pm). This approach gives your body longer fasting periods, allowing insulin to drop and fat metabolism to kick in.
Research shows TRF can:
Reduce body fat without reducing muscle mass
Improve insulin sensitivity
Lower inflammation
Support cellular repair through autophagy
Align better with circadian rhythms, enhancing metabolic health
And despite the fear that eating less often might “slow metabolism,” studies suggest the resting metabolic rate stays the same or even improves when calories are consistent and fasting periods are respected.
It’s Not Just When You Eat. It’s Also What You Eat
It’s worth noting that not all frequent eating studies come to the same conclusion. Some show lower glucose spikes with more frequent meals—but often, that’s because the meals were small, protein-rich, and low in refined carbs.
So the bigger issue isn’t necessarily frequency. It’s quality and quantity.
Compare:
6 mini-meals of protein, vegetables, and healthy fats
vs.
6 snacks of crackers, granola bars, and fruit juice
Same frequency, but very different metabolic effects.
This is where personalization matters. Some people may benefit from a midday protein-rich snack if they’re training hard or have adrenal fatigue. But for most, especially women over 40 dealing with fluctuating estrogen and cortisol, giving the body time between meals can actually be grounding and restorative.
Why Women Over 40 Should Be Especially Cautious with Frequent Eating
Hunger Is the Messenger, not the Enemy
One of the big fears about fewer meals is hunger. We’ve been conditioned to avoid it. But hunger—true, physiological hunger—isn’t a problem. It’s feedback.
When your blood sugar is balanced and your meals are nutrient-dense, you can easily go 4–6 hours between meals without crashing. If you can’t, it’s not a sign that you need to eat more often—it’s a sign that your last meal didn’t support your metabolism well.
Learning to differentiate between emotional hunger and biological hunger is one of the most empowering things a woman can do. And if emotional eating is a pattern, it may be better to explore the underlying triggers than to keep food constantly coming in.
Midlife is a time of hormonal transition. Estrogen, progesterone, and even growth hormone begin to decline, affecting metabolism, energy, and blood sugar regulation. Cortisol (your stress hormone) also tends to become more reactive.
Eating every 2–3 hours can keep cortisol and insulin on a rollercoaster. That can lead to:
Increased belly fat
More inflammation
Disrupted sleep
Slower metabolism
What’s more effective is creating metabolic flexibility—training your body to switch between burning glucose and burning fat, as needed.
This means:
Prioritizing protein
Limiting added sugars and refined carbs
Allowing space between meals (4–5 hours)
Avoiding late-night eating
Exercising regularly (especially resistance training)
All of these support better hormonal balance, weight management, and energy regulation as you age.
A Better Framework: Meal Timing That Works for You
There’s no one-size-fits-all solution, especially of you have certain medical conditions. As always, talk with your health provider first, but here’s a framework for meal timing that supports metabolic health:
1. Start with protein and fat
Your first meal sets the tone for the day. Avoid sugary breakfasts and aim for 30+ grams of protein to reduce hunger and support muscle health.
2. Space your meals 4–6 hours apart
This gives your insulin time to return to baseline and allows your body to tap into fat stores.
3. Limit nighttime eating
Late meals disrupt circadian rhythms, impair sleep, and worsen glucose tolerance.
4. Include whole foods, not just calories
A protein bar and coffee don’t equal a real meal. Prioritize whole food sources of protein, healthy fats, and fiber-rich carbs.
5. Honor your rhythms
Women’s hunger and energy needs can shift with their cycle. Track what works best for you, and don’t be afraid to shift meal timing as needed.
Final Thoughts - It’s Time to Retire the Grazing Myth
The idea that you need to eat every few hours to keep your metabolism running is not just outdated — it may be doing more harm than good, especially for midlife women trying to balance hormones, maintain a healthy weight, and avoid chronic disease.
Metabolic health is about more than calories in, calories out. It’s about when you eat, what you eat, and how your body responds to it.
So next time you’re told to have snacks between meals to “keep your energy up,” remember this: your body is incredibly capable of going several hours without food. And often, giving it that space is the most healing thing you can do.
Key Takeaways
Eating small, frequent meals does not “boost metabolism.”
Time-restricted eating may support fat loss and improve insulin sensitivity.
Constant eating can keep insulin elevated and block fat burning.
Meal quality and timing matter more than frequency.
Women over 40 especially benefit from stable blood sugar, metabolic flexibility, and longer gaps between meals.