Keep Insulin Lower Between Meals

WHY IT MATTERS

When insulin is frequently elevated from constant snacking, it becomes harder for your body to access stored fat for energy.

Eating satisfying, balanced meals (instead of grazing all day) helps you naturally avoid the blood sugar roller coaster that drives cravings and makes everything feel harder. Giving your body breaks between meals allows insulin to come down, making it easier to tap into fat stores.

WHAT TO DO

Space your meals 4-5 hours apart with minimal or no snacking in between.

This doesn't mean starving yourself—it means eating satisfying, balanced meals (think meals with protein, fibre and a healthy fat) that keep you full for hours naturally.

The basic approach:

Eat 2-3 solid meals per day

Stop constant snacking and grazing

Give your body clear "eating periods" and "fasting periods"

Optional:

Create an eating window. Eat all meals within a 10-12 hour window (example: 8am-6pm) if it works for your body. Some use this intermittent fasting option, I simply do dinner and done and eat a complete in 3 meal soon after waking.

IF YOU ARE HUNGRY BETWEEN MEALS

Drink water first (often thirst masquerades as hunger)

Have herbal tea or black coffee

If truly hungry after 3+ hours, have a small protein + fat snack (handful of nuts, hard-boiled egg, cheese)

If you're starving 2 hours after a meal, it may have been too small. Add more protein & fibre next time.

I've always heard to eat 6 small meals" → Research on meal frequency is mixed; what matters most is eating satisfying meals that keep you full and avoiding constant grazing

"What about post-workout nutrition?" → 

If you exercise hard, a post-workout meal is fine; this is about eliminating unnecessary snacking all day long.