hi and welcome back this is dr. Barry
today I want to talk to you about how
many meals a day you should eat how many
meals a day is healthy should you eat
six meals a day now this is very
important and it's going to help you
improve your health first I need you to
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so many millions of people have obesity
type 2 diabetes insulin resistant and
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help me spread the word would you okay
six meals a day if you go talk to any
dietitian any nutritionist any doctor
any endocrinologist they're gonna tell
you you need to eat six times a day okay
or three milk three meals a day and
three snacks in between so this this dis
advice has to be based on just volumes
and volumes of medical research right
because all these experts they wouldn't
be recommending this if it were based on
no research right well I'm sorry to tell
you this but after looking into this
there's absolutely no research that
supports this none zero nothing there's
literally nothing I'm not joking you can
either google it or look on pubmed.gov
and try to find any kind of meaningful
research that shows that human beings
should eat six times a day a lot of them
will say Oh we'll look at cattle look at
cows they graze all day long and yet
they're almost all muscle yeah that's
right they're ruminants they have a
completely different stomach and a
different DNA than us so know this that
doesn't apply okay now I have to I have
a confession to make and I feel terrible
about this and then I also want to tell
you that at the end of this video I'm
gonna tell you what I think is the best
way you should eat to lose weight
optimize your health and optimize your
longevity okay so don't let me forget
that so six meals a day my confession is
is that for several years in the
beginning of my medical practice I used
to give that advice to patients every
day especially diabetics who need that
advice the very least of all and I want
to take this moment to apologize
literally from the bottom of my heart
and soul for giving that stupid advice
to all those patients I probably caused
heart attacks
in those patients with that stupid
ignorant ignorant unlearning advice that
I used to give in the beginning of my
medical practice and I want to try to
make it up now with this video and
videos that I make in the future and I
want to try to spread this to every
diabetic every person who's struggling
with obesity and being overweight no six
meals a day that's stupid advice please
don't eat like that okay so again let me
repeat this advice that's given in the
the biggest medical facilities in the
world by the most preeminent
endocrinologist and nutritionist is
based on no medical research at all
there is no research that shows that
human beings should eat three meals a
day with snacks or six times a day it
just doesn't exist I'm sorry okay
so where did it come from well it came
from something called expert advice
expert opinion or expert consensus you
see in medicine we try to base
everything we recommend to patients on
research but that often doesn't happen
the very best research study type of all
is the placebo controlled double-blind
medical study where you enroll a bunch
of people the doctor the patient no one
knows what they're getting and then at
the end of the study you unveil oh they
were taking pill a or P B and this is
this is the results if you don't do it
that way human nature will creep in
every time and give you false results
and so we come on down and all the
different types of research studies and
the power that they give us to make
recommendations to patients the least
powerful of all down here right here is
called expert consensus and what that
means is and anytime you see that in a
in a USA Today article or a New York
Times article that means there's no damn
research to back that up at all okay it
means they ask the expert at the Mayo
Clinic and at UCLA and it Yale Harvard
wherever they got all those guys
together and said hey we wouldn't need
you to come up with an expert opinion
statement and tell us what you think
based on all your years of being an
expert so you would think that these
guys would really think about this and
try to do what's best for patients and I
guess that's what they're trying to do
but what usually comes out is an
piñon that really benefits big medicine
big pharma big food and big for me
that's usually what comes out of that
I'm not sure why that coincidence keeps
happening over and over when you ask
experts for their opinion I don't know
but it keeps happening okay and so if
you don't believe me google it and look
it up on pubmed.gov look it up see if
you can find a big meaningful research
study that shows that six meals a day
are better than three or two or one or
whatever because you're not going to
find it okay so like I said I'm guilty
of giving this advice early my career
before I knew better but now that I know
better I'm trying to spread the word if
that's not the way you need to eat at
all okay
here's what happens what you're trying
not to do is you're trying not to
elevate your blood glucose too much
you're trying to never elevate your
blood insulin levels too much because
the last thing you want to do is store
fat and your muscles or fat in your
liver or worst of all fat in your
pancreas you don't want to do that ever
because it leads to chronic overweight
obesity and disease okay so you don't
want to do that so every time you eat
carbs you elevate your blood sugar which
elevates your insulin level okay we know
that if you eat a lot of protein it also
elevates your insulin your blood insulin
level which is just as bad okay
and so the high carb whole wheat whole
whole-grain diet is terrible for your
long-term health also a high protein low
fat diet is not great for your health at
all you don't need to eat either one of
those because both of those if you don't
eat every two hours or every three hours
you're gonna be hungry gonna be starving
you're gonna be hangry because those
kinds of foods just don't satisfy you
for long right it's the same concept as
when you go to the Chinese restaurant
and you eat all the noodles and rice and
you're just so full you can hardly move
and then two hours later that's right
you're hungry you're hungry again
because all the carbs are gone you've
already stored all that crap as fat in
your muscles and your liver in your
pancreas and you're ready to eat again
okay when you start eating a higher fat
diet first of all you can eat six times
a day because you're just not hungry
okay and so also you don't raise your
blood sugar and you don't raise your
blood insulin levels so you don't get
all the disaster
consequences of those two things being
high okay so that's where it came from
his expert opinion there's no research
to prove that whatsoever so okay dr.
Barry you seem like you know it all how
should I eat them well let's talk about
let's go back to 1940 let's travel back
in time those folks back then they ate
three meals a day every day right
and they never snacked you just didn't
snack back then or you'd get your hand
wax with the soup spoon that's where the
the term got caught with your hand in
the cookie jar that's where that came
from because back then you had breakfast
about 8 a.m. 7 8 9 somewhere in there
and then you had lunch about noon and
then you had dinner or supper depending
on what part of the country you're from
you had that about 5 6 7 p.m. and then
that's it you're done you didn't eat
again until breakfast the next morning
there was no snacking snack and what
snacking was forbidden because back then
mom's new grandmothers knew that that
would make you fat and so they didn't
want you to be fat so they wouldn't let
you snack and so if you got caught
trying to snack in between meals or
after supper dinner you got caught with
your hand in the cookie jar and you got
whacked with the spoon ok now back in
those days if you were a bad kid a bad
little boy or bad little girl then you
got sent to bed without supper that's
right yeah and so even though that
seemed like a terrible torture and
punishment back then I wouldn't like it
either but it was actually a very
healthy advice to give to those kids
because none of them were overweight and
that's why they either ate 2 meals a day
if they were bad boys and girls or three
meals a day if they were good boys a
girl but they had a very constricted
feeding window so that their insulin
level in their blood sugar levels stayed
low all through the evening and night
and into the next morning and so there
was just no opportunity for them to
store fat in their muscles or worse fat
in their liver or worst of all fat in
the pancreas so they back in the 40s
here to hear me they ate almost as much
junk as we do now but there was there
was no such thing as type 2 diabetes and
children back then it didn't exist and
it was very very rare for an adult to
have type 2 diabetes back in the 40s
because of the way they ate
also there was no there was no obesity
epidemic mmm there was no epidemic of
insulin resistance back then there was
no heart attack and stroke epidemic
because they had a very narrow feeding
window and they were fasting for most of
the day does that make sense and so
that's my tip to you today is you need
to eat for eight hours a day and you
need to fast for 16 hours a day and that
means no six meals a day don't do that
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next time because there's no telling
what bright idea I'll have