Two Meals a Day

1. Prioritize Metabolic Flexibility Through Intermittent Eating

Welcome to Two Meals a Day, a simple, sustainable, highly effective strategy to help you lose excess body fat; increase energy and focus; minimize your risk of diabetes, cancer, heart disease, and cognitive decline; and enjoy your maximum healthspan—a long, healthy, happy, high-energy life lived all the way to the end.

Metabolic flexibility is key. The core of the "Two Meals a Day" approach is achieving metabolic flexibility, the ability to efficiently burn various fuel sources, especially stored fat. This superpower, genetically pre-programmed, atrophies due to modern diets high in processed carbs. Reclaiming it involves strategic eating patterns and nutritious food choices.

Intermittent eating, not fasting. The book reframes intermittent fasting as "intermittent eating," emphasizing a mindset shift. It's about consciously choosing when to eat, not just restricting food. This approach aligns with our evolutionary history, where feast-or-famine cycles were the norm.

Benefits beyond weight loss. The benefits extend beyond weight loss, encompassing increased energy, improved focus, and reduced risk of chronic diseases. It's a holistic approach to healthspan, promoting a long, healthy, and vibrant life.

2. Eliminate the "Big Three" to Reduce Insulin Production

Until you rid your diet of the Big Three, you will remain stuck in carbohydrate dependency and unable to efficiently access and burn stored body fat.

The Big Three culprits. Sugars, grains, and refined industrial seed oils are the primary drivers of excessive insulin production. These modern foods disrupt our natural ability to burn stored fat, leading to carbohydrate dependency and metabolic dysfunction.

Why these foods are harmful:

• Sugars and refined grains cause rapid spikes in blood sugar, demanding high insulin output.
• Industrial seed oils disrupt metabolic functioning and promote insulin resistance.
• These foods are nutrient-deficient, contributing to overeating and cravings.

Total elimination is key. To break free from carbohydrate dependency, a minimum 21-day elimination of the Big Three is recommended. This allows the body to reset and regain its ability to burn fat efficiently.

3. Emphasize Nutrient-Dense, Ancestral Foods

Examining human health in an evolutionary context is without a doubt the most profound and exacting scientific study of all time.

Ancestral foods as the foundation. Human evolution thrived on meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds. These foods, consumed for millions of years, align with our genetic expectations for health.

Quality over quantity. Prioritize high-quality sources within these categories. Choose grass-fed meat, wild-caught fish, pasture-raised eggs, and organic produce whenever possible. These options offer superior nutrient density and minimize exposure to toxins.

Superfoods for added benefits. Incorporate superfoods like organ meats, bone broth, and fermented products to further enhance nutrient intake and support gut health. These foods, often overlooked in modern diets, were staples in ancestral eating patterns.

4. Understand the Flaws of "Calories In, Calories Out"

The calories in, calories out theory of obesity is one of the great failures in the history of medicine.

Hormones, not just calories. The traditional "calories in, calories out" model is oversimplified and often ineffective. Hormones, particularly insulin, play a dominant role in regulating hunger, satiety, and fat storage.

Compensation theory. The body compensates for increased calorie expenditure through exercise by increasing appetite and reducing non-exercise activity. This makes it difficult to achieve significant fat loss through exercise alone.

Focus on hormone optimization. Instead of obsessing over calorie counting, prioritize strategies that minimize insulin production and promote metabolic flexibility. This includes eliminating the Big Three, eating less frequently, and emphasizing nutrient-dense foods.

5. Optimize Lifestyle Factors: Sleep, Movement, and Stress

Your exercise, sleep, and stress management habits are going to make or break your dietary transformation efforts.

Lifestyle as a foundation. Dietary changes are most effective when supported by a healthy lifestyle. Exercise, sleep, and stress management are crucial for hormone regulation and overall well-being.

Prioritize sleep. Insufficient sleep elevates stress hormones, disrupts appetite, and hinders fat burning. Create a sleep sanctuary, minimize evening light exposure, and establish a relaxing bedtime routine.

Increase movement. Combat the negative effects of sedentary behavior by incorporating frequent movement breaks throughout the day. Aim for a variety of activities, including walking, stretching, and micro workouts.

6. Cultivate a Winning Mindset: Compassion, Gratitude, and Belief

An empowering mindset starts with feeling comfortable that you have all the knowledge you need to succeed.

Mindset matters. Self-limiting beliefs and negative thought patterns can sabotage even the best dietary and exercise plans. Cultivating a winning mindset is essential for long-term success.

Practice self-compassion. Forgive yourself for past mistakes and failures. Acknowledge that setbacks are a normal part of the process and learn from them without self-criticism.

Cultivate gratitude. Focus on the positive aspects of your life and express gratitude for your health, abilities, and opportunities. Gratitude shifts your perspective and promotes a more positive and resilient mindset.

7. Implement Advanced Strategies for Stubborn Fat Loss

Lower your insulin production, and you lower your body fat—it’s (almost) as simple as that!

Advanced techniques for plateaus. For those seeking further fat loss after establishing a solid foundation, advanced strategies can help overcome plateaus. These include fasted workouts, extended fasting, strategic sprinting, and cold exposure.

Fasted workouts. Exercising in a fasted state forces the body to burn stored fat for fuel, enhancing metabolic flexibility. Start gradually and listen to your body's signals.

Cold exposure. Regular exposure to cold temperatures activates brown fat and increases calorie expenditure. Start with short cold showers and gradually increase the duration and intensity.

8. Customize Your Approach: Experiment and Listen to Your Body

You can enjoy a Two Meals a Day lifestyle whether you follow a vegan, vegetarian, Paleo, keto, carnivore, or any other eating strategy.

Personalization is key. There is no one-size-fits-all approach to diet and lifestyle. Experiment with different strategies and find what works best for your individual needs, preferences, and goals.

Listen to your body. Pay attention to your hunger and satiety signals, energy levels, mood, and overall well-being. Adjust your approach based on your body's feedback.

Adapt and evolve. Your needs and preferences may change over time. Be open to adapting your approach as you learn more about your body and the science of health and nutrition.

Last updated: March 16, 2025