Snacking Between Meals

By 𝒜𝓃𝑔𝒾𝑒 𝑀🌸𝒽𝓇

After posting an article from Dr. Jockers that suggested no snacking between meals there was some push-back so I wanted to elaborate on the reasons:

While not all snacks are inherently “bad,” constant snacking can hinder your body’s natural processes. Digestion demands a lot of energy and resources—think of it as diverting power from repair, healing, and fat-burning modes. Our ancestors didn’t graze on three square meals plus snacks; they often went hours (or days) without food, allowing the body to tap into stored fat for energy and trigger autophagy, a cellular cleanup process that recycles damaged parts for better health and longevity. Dr. Sten Ekberg emphasizes that skipping snacks during IF helps reverse insulin resistance by keeping insulin low, promoting ketosis (fat-burning state), and enhancing metabolic flexibility—your body gets better at switching between fuel sources without constant input. Similarly, Dr. Eric Berg warns that even “keto-friendly” snacks spike insulin (since any eating does), leading to plateaus in weight loss and reduced benefits; he advises eating them only with meals to minimize frequency.

Frequent carbs (even small amounts) throughout the day cause repeated blood sugar and insulin spikes, paving the way for insulin resistance, metabolic issues, and type 2 diabetes over time. Berg highlights how this constant “insulin drip” blocks fat adaptation and keeps you hungry, while Ekberg notes it disrupts hormone balance and inflammation control. If a snack is truly needed, opt for something low-carb like full-fat kefir with non-sugar sweeteners (e.g., stevia or monk fruit), a boiled egg or some avocado to avoid those spikes. But remember, the body thrives without constant food—it’s a good idea to save carbs for right before activity so they’re burned off quickly, not stored.

You already fast overnight during sleep, when detox and repair peak. Extending that (e.g., no evening or morning eating) amplifies benefits: more fat utilization, deeper detox, and reduced inflammation. I keep my carbs to once a day mostly, stabilizing blood sugar and preventing blood sugar/insulin roller coaster ride throughout the day. As Berg puts it, less frequent eating lets your body “normalize insulin” and heal.