Team, if you haven't yet, head on over to 3PillersMethod.com to start a five-day free trial on my app. This is where you can go through the entire Three Pillars Method process to develop your own personalized nutrition plan for those weight, health, and fitness goals. That's 3PillersMethodod.com, and the link is in the show notes. Let's get into the show. Hello and welcome to the Consistency Project podcast. My name is Patrick Cummings. As always, I'm here with E.C. Sinkowski. Every week on the show, we end to simplify the science of nutrition, health, and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and live better. Hello, how are you, EC? see. Hello, I am wonderful. How are you? Great. Good to see you.

Good to see you. We got our favorite format. We got Quickbytes. Quickbytes is when we take some of

the wonderful questions that listeners send us or send you. And perhaps these questions aren't

worthy of an entire episode, but they are still worthy to answer. So we're going to try to do five questions in about five minutes each. Cool. Let's give it a whirl. I always like to ask for folks if they have questions out there, what's the best way to get a question to you so that we perhaps might get it into a quick bite? Optimize me, Nutrition.com slash email is how to get on my email list. And then if you click the reply to any emails I send out, that's the best way. People often send via Instagram, and it's just so hard to keep track of all the Instagram stuff. I try, but that email is definitely a better way to get on the queue or in the queue. Love it. All right. So a couple of the questions we're going to talk about carbonated beverage and it's increased stroke risk or if there's an increased stroke risk, that's hard to say,

with carbonated beverages. I'm talking about do I, if I'm full at the end of the day, do I keep eating

just so I can hit my 800 grams, an introgram challenge, and something called adiposity set points.

So those are just three of the five subjects. We're going to cover. So let's just dive in. Yeah. Let's do it. All right. First question we've got us from Trish. Here's what she sent. I recently saw my naturopath and we were chatting about weight loss. She said that I should be eating only three meals a day to cut out all snack meals since that will put me in a quote-unquote fat loss phase for more hours

in the day. I thought it was an interesting perspective. She said this will help me lose weight

irrespective of the total amount of calories per day. Also interesting, I'm curious on the science

data to back this up. Well, this is an interesting one because your naturopath is most likely correct, practically speaking, but wrong mechanistically.

And there is no scientific evidence to back this up, especially that sentence irrespective of the total amount of calories per day.

In fact, that's where we have good amount of evidence

that it certainly is going to be the calories per day that dictate weight loss. Now, what is

ultimately going to happen when most people switch to three meals a day, three meals a day only,

and not eat any snacks, is they're going to reduce their calories? I remember I did kind of of a survey on Instagram of like how many times a day do you eat? And I think the average answer was seven. Now that's any time something goes in your mouth. That doesn't mean that they were always eating meals, but it could be a snack, could be a beverage, you know, in between meals, all of that stuff. So you want to think about it as if you were just to take something like seven

times a day when you're eating and you now cut it down to three, for most everybody, you are just

by default are going to reduce your calories. And so I actually think the natural path's

recommendation is a good way. I mean, it's not the way that I typically recommend, but can be a good

short form way to get people going in the right direction as, hey, just have your basic meals. Guess what? It's going to help control quantity, cut down all the snacks, and you will lose weight. Now, again, why you would be losing weight is you're going to be in a caloric deficit. The only way to lose weight is to create a caloric deficit. So this is what's a little bit not so great about this statement is there is a lot of stuff out there

in social media land floating around that suggests you're going to lose weight in some other

mechanism besides cutting calories.

And no, that is incorrect.

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