Busted: Top 3 Myths About Your Metabolism (Hint: Faster is not always better!)

by Charlotte on March 19, 2012 · 65 comments

Best reason ever for boosting your metabolism: To annoy your siblings! That’s how it works at my house!

Reader JJ recently e-mailed me a very interesting question and one that’s huge in the fitness world right now:

“I have recently decided to step away from all I know and love – - 5-6 small meals per day. Fire up that metabolism! Keep the blood sugar regular! etc, etc. I am instead trying out the No S diet (aka the Grandma Diet) which is No sweets, No seconds, No snacks, except on days that start with S and Special events. Keep in mind that when I use the word “diet” I don’t mean it as a temporary thing. I only adopt eating habits that I want to maintain.

Seems drastic, but I’m a binge eater. You wrote a post about us quite awhile back – - that is me. I’ve been struggling with it for awhile and really feel like I’ve made progress. Someone I talked to who is also a binge eater has found that the No S way of eating has saved her emotional life. The thing with binge eaters (or me, at least) is every time I eat, it’s hard to want to stop. So, limit the times I eat per day, and there’s no gray area. I don’t know. It’s only been a week so far and I’ll see how it goes, but one thing that makes me leery about it is worrying that I’m killing my metabolism.

So….here is the question you’ve been waiting for…is there any solid evidence that eating 5-6 times per day is better for your metabolism and fat burning than eating 3 meals a day?”

My short answer to JJ: Will you kill your metabolism by eating 3 squares a day? Oh heck to the no!! (It might even do exactly the opposite.) And also, huge fist bumps for making such progress with your binge eating!

My long answer to JJ: (Can I ever write a post in 600 words or less on here? Magic 8 ball says… not likely. Sigh)

Myth #1 You have to eat every few hours or risk killing your metabolism.  

Busted: The studies that showed an increased metabolism due to multiple small meals were a) few and b) showed only a very small increase. While the “thermogenic effect” – i.e. the increased output of energy your body uses to burn food – is real, it’s so slight as to be inconsequential in most practical situations. Unless you are a pro athlete, bodybuilder or fitness model it’s unlikely that this will make much difference to you. In addition, other studies on intermittent fasting have showed that prolonged periods without eating can be excellent for your metabolism because it allows for better hormone regulation of leptin and gherlin, among other benefits. Lastly, all the research has shown that it’s way more important what you eat than when you eat it.

Caveat: If you are happily eating 5-6 small meals a day and loving it then by all means continue! I’m just trying to reassure you that if you don’t like eating- or logistically can’t eat- that often, you’ll still be just fine. Over the past nearly 2 years of Intuitive Eating I’ve found that when I’m really listening to my hunger I eat about 3 meals a day. Sometimes with a snack at about 4 p.m. And sometimes I don’t eat breakfast because I’m not hungry when I wake up. My metabolism’s fine and I’m happier because I’m not obsessing over meal timing. But not everyone is me, so find what works best for you!

Myth #2:  A high metabolism is the best health goal.

Busted: Every time I see an article or hear someone talking about having a furnace for a metabolism, I cringe a little bit. While our metabolism is vital to regulating our bodies and health (if we were really “killing” our metabolisms we’d be dead), higher is not necessarily better. Upside to an ultra-fast metabolism: you can eat whatever you want and not gain weight. Downside to an ultra-fast metabolism: you die younger. Yes you read that correctly. Like a race car that runs at top speed or a fire that burns hot and fast, people with faster metabolisms show signs of cellular aging faster than people with more, ahem, efficient metabolisms. (Although to be accurate, this fact is ameliorated by moderate exercise and healthy eating.) Scientists think this is a major reason why women, other factors being held equal, so often outlive men. We have less muscle (expensive to maintain in metabolic terms) and have slower metabolisms (lower operating costs) and are therefore more efficient at getting the most out of our resources. That said, I know that sitting back watching a thin friend wolf down half a chocolate cake sucks no matter how many times you (grouchily) say to yourself “Well at least my body is more efficient!”

Caveat: If you have a naturally high metabolism, I’m not telling you to freak out. You were born that way and you should embrace your race car! I’m just trying to say there are a wide range of healthy metabolisms that people are born with and we’re taught that fast = good and slow = bad when the reality is much more nuanced. This is especially important to me because so many diet pills are marketed with the tag “increase your metabolism!” or “burn fat 400% faster!” or whatever when in truth they ought to be saying “Die sooner!” or “Get old 400% faster!” A slow metabolism isn’t necessarily bad (except for medical cases like hypothyroidism which obviously needs to be treated by a doctor) but diet pills are.

Myth #3 Your blood sugar should stay at the same level all the time. 

Busted: Our bodies were designed to have our sugar levels fluctuate over the course of any given day. This idea that we have to eat every hour to keep our blood sugar consistent is silly. When you sleep your blood sugar drops precipitously and you aren’t harmed by that. Of course low blood sugar (hypoglycemia) and high blood sugar (diabetes) are real health problems and need to be taken seriously and treated but I don’t think that most people who complain of “low blood sugar” have hypoglycemia in the clinical sense. We’re going for moderation here. In fact, not eating in the case of fasting, rather than giving your body dangerously low blood sugar actually seems to increase your insulin sensitivity (a good thing) and make you less susceptible to wild swings.

Caveat: Again, I think you should eat however makes you feel healthiest. Some people feel best having small snacks throughout the day. But if you are eating purely because you are trying to keep your blood sugar levels “even”, that’s a losing (and pointless) battle. True story: I have a bodybuilder friend who was so concerned about this he bought an at-home blood-sugar testing kit and pricked his finger every waking hour for several weeks. He learned that it’s really hard to put band-aids on the tips of your fingers. Ok, he also learned that his blood sugar went up and down quite a bit and he was still fine. If you are still worried about your blood sugar, a doctor can test you for diabetes and hypoglycemia and give you the appropriate treatment.

Bottom Line: Back when I first started this blog, I wrote a post all breathless about something that was supposed to turbo-charge my metabolism and Reader Andrew (long gone by now, I think) said he wasn’t interested in it. When I asked why he wouldn’t want a faster metabolism he said “Why would I want to fix something that’s not broken?” Amen, Andrew. Eat healthfully, exercise happily and don’t breathe asbestos.

What kind of metabolism do you have? Do you worry about it? Anyone want to correct any of my above assertions? (I’ll be surprised if I wrote this whole post and didn’t get at least one thing wrong. User error!)

Biggest Caveat of All: I am NOT A DOCTOR. I’m not a health professional of any sort (unless you count me keeping several mental health practitioners in business and then yes, I’m totally a pro). I’m not trying to give advice but rather present you with the studies I’ve read over the past few years and my personal thoughts so that you can make your own best decisions!

{ 62 comments… read them below or add one }

janetha @ meals & moves March 19, 2012 at 11:25 pm



JJ March 20, 2012 at 12:07 am

Thank you again, Charlotte. This is even more detailed than what you originally replied to me and I enjoyed reading it. Now, this is no way takes back me saying go ahead and share my question, but dang….I sure do ramble when I ask a question! ;)


skeptigirl March 20, 2012 at 1:55 am

I think I have a high metabolism but it has never been measured. I can eat what I want, as much as I want, but what I want is grilled salmon and complicated salads. It is all relative.


Nina March 20, 2012 at 2:58 am

Even as a child I remember eating the same as my friends and putting on weight/being slightly overweight so I guess mine isn’t the fastest. That being said I’ve almost come to terms with it and exercise does help. But for me the most important thing I’m learning is to EAT WHEN I’M HUNGRY & STOP WHEN I’M FULL. If there is some food left on my plate after I feel full I really struggle with not eating more because I 1) love good food and 2) hate to see food go to waste.

As far as how many meals a day: I’ve always been kind of skeptical of this and thought I should only eat when I’m hungry – that can be 3 or 6 times a day.


etejoie March 20, 2012 at 5:54 am

What you’ve said makes sense to me. I find that snacking makes me hungrier, or I still want to eat more. Maybe something to do with it getting your digestive juices started, but it’s something small so it is just a tease, like an appetizer.


Naomi/Dragonmamma March 20, 2012 at 6:31 am

We have become a nation of snackers. We have also become a nation of increasing obesity. Connection? Maybe. I’ve been reading an awful lot of stuff this past year indicating that our obsession with keeping our blood sugar level through frequent snacking and not allowing ourselves to get hungry is doing nothing but increasing our insulin resistance.


etejoie March 20, 2012 at 9:56 am

Yes, you reminded me how when I’ve been in Europe and they look at you weird for walking around with food, like in France. They have a lot more junk available now, but they tend more to you eat at meal time with purpose, and don’t snack like crazy every other moment of the day. Except maybe a croissant.


Katie March 20, 2012 at 7:25 am

You had to know I would love and of course comment on this post, since I AM A DOCTOR (not *that* kind though :) )

My 2 cents:
In my physiology course to juniors and seniors in college, we’ve covered this topic a lot. I tried to really hammer some of these points home, especially because I know that several girls in class have body image issues and there’s even a group of them that were doing Insanity together (until I convinced them to stop after a couple got sick and passed out mid-DVD).

That increase in metabolism after eating? It is really only even seen in patients that ate a big meal after fasting. Think intermittent fasting would actually cause more of an increase. Probably still minute and inconsequential though.

Smaller animals also have higher weight-specific RMRs than larger animals, and mice have far far shorter life spans than elephants. Just another case of higher metabolisms not being better.

“Of course low blood sugar (hypoglycemia) and high blood sugar (diabetes) are real health problems” I would add *chronic* low and high blood pressure are problems. As you said, we’re designed to fluctuate. In fact, that is the whole reason that our pancreas secretes glucagon and insulin – to maintain an equilibrium in light of those fluctuations.

And that concludes this mornings physiology lecture. Class dismissed.


Katie March 20, 2012 at 7:27 am

Oh, and how did I not know about innovateresearch.org?!?! You rule.


Shelly March 20, 2012 at 7:42 am

I have a high metabolism. It’s not as high as it was in college when I actively lost weight when I wasn’t eating tons of junk but it’s very easy for me to maintain and lose weight and I have to overdo it for a sustained period of time to gain weight. This doesn’t mean that I haven’t ever needed to lose weight, btw. I’ve had to go on a couple of diets over the years as my metabolism slowed down. It’s been a good thing though b/c I do eat healthy food and exercise now. That being said my mother has a much slower metabolism than I do and at nearly 60 she has almost no wrinkles. (Whereas at 30 I’m noticing a few on my forehead! grr!!)
Sometimes I’m not hungry at breakfast or at snack time and I don’t eat. BUT (and I think this has to do with my metabolism being high) if I am hungry and I don’t eat *soon* I get absolutely sick- I feel faint and nauseated, I cry, and get really angry. It’s bad- so I do know that blood sugar levels are no joke for me! In general it’s easier to plan to eat a regular number of times a day (4 or 5) at regular intervals, but be willing to skip them if I don’t feel hungry.


Dr. J March 20, 2012 at 7:47 am

I am that kind of doctor, lol, and this is very good! I’ve thought about writing a similar post and now I don’t have to :-)


Sable@SquatLikeALady March 20, 2012 at 8:29 am

THANK YOU for this post! I am a HUGE advocate of intermittent fasting for many many maaaany reasons and these are certainly some of them. Of course at this point I don’t think the “six meals a day to stoke the metabolic fire!!!!” (gag me) myth will ever die – BUT hey, the information & research is out there for those who choose to pursue it.


Penny March 20, 2012 at 8:45 am

This is timely – I have stuck to small meals through the day for the last seven or eight years literally up until last week. I have trouble with my eating “off switch” too, and actually giving myself permission to eat a completely balanced, healthy meal three times a day, until I’m full, is revolutionary – I feel less panicky and way more in control. I’m sure I’m eating less overall too, although I’m caring less and less about that as I feel so much better – this style really suits me so much more.

I had been worrying about the metabolic effects, but this has reassured me. The only problem I’m up against now is timing my meals around exercise – much harder when you’re not constantly on the small snacks.

Great post Charlotte, I’ve found this very useful indeed!



Abby March 20, 2012 at 9:28 am

I know for a fact that my metabolism runs on the slow side (whether naturally or eating disorder stuff I don’t know) but I gain weight very easily, always have, even before the ED. It’s frustrating for sure but I’m trying to learn to live with it.

You could tell your body builder friend that he just needs to test his blood sugar that many times a day for a few years and he won’t need the band-aids! The fiance is a Type I diabetic and has callouses on all his finger tips, to the point that it’s hard for him to prick himself sometimes.


Helene @healthyfrenchie March 20, 2012 at 11:06 am

I never understood the whole idea behind eating all day long. Literally. I mean, it might work for some people, then good for them! I always say everyone should find what works for them.
But I grew up in France, and everybody eats their 3 square meals a day… And a 4 pm snack…
I think eating smaller meals all day can lead to loosing touch with your natural hunger…
I suffer from reactive hypoglycemia, so I have to be careful with how I eat. But I still eat 3 square meals a day and a 4pm “gouter”. + a piece of fruit or dried fruit mid morning and afternoon to avoid “the hunger shake” when needed.


Jess March 20, 2012 at 11:28 am

This is great, Charlotte! I worry about this kind of stuff all the time, but there is always that little voice in the back of my head saying, “You should probably only eat when you get hungry.. even if that means only 3 times a day instead of 6.” Glad to know my intuition seems to know what it’s doing, at least sometimes! lol


Kellyim March 20, 2012 at 12:12 pm

One of theese days, I would like to get my metabolism checked, just so I can have it confirmed that I really do have the slowest metabolism in the world. I saw a nutritionist last year to try to figure out what was going on and why I couldn’t lose weight, and she looked at my food and exercise logs and told me if I was really eating what I said I was eating and exercising as much as I said I was, I would be losing weight. Um, not helpful. Also, I think she might have just called me a liar.

I’ve tried the 5-6 meals, but due to my work schedule and the fact that I can’t be eating All The Time, now I’m trying to eat more intuitively when I’m hungry and that’s worked out to be 3 squares and sometimes an afternoon snack.

I have a really low body temperature too, which I think may be connected to the slow metabolism (yes, I’ve had my thyroid tested, and it’s fine. I’m just really evolutionarily advanced apparently)

On the other hand, everyone is always telling me that I have nice skin and I look younger than I am. Also, some of my gray hairs turn brown again (seriously – I’ve plucked several gray hairs, only to discover that the root has turned back to brown). If those signs are in any way linked to a slow metabolism, I suppose I can deal with the extra pounds and the need to always exercise just to maintain my weight.


Man Bicep March 20, 2012 at 1:44 pm

Awesome post!!!

I used to freak out that if I didn’t eat right within that window after a workout that my muscles would somehow just melt away. Or that if I didn’t eat 5-6 meals my metabolism would slow down and I would gain weight.

I’ve now realized that isn’t the case thankfully since sometimes it is easier to skip a meal if I’m not hungry or eat 20 times a day if I am!


Naomi/Dragonmamma March 20, 2012 at 1:55 pm

Coincidence: New article at Mark’s Daily Apple about the effect of fasting on cancer:


Alyssa (azusmom) March 20, 2012 at 3:27 pm

I read this and let out a huge sigh of relief! For a while I’d been doing the 6 small-meals-a-day thing, and I HATED it! I wanted to see what kind of effect it would have. Other than making me crazy (well, crazIER), not much.
I don’t want to think about food all the time. I don’t want to hear the words macro or micro-nutrients. I don’t want to whip out a calculator at mealtime to figure out how much of what I need to eat. I just want to eat good, healthy, REAL food when I’m hungry, and stop when I’m satisfied.
Is that too much to ask?


Jody - Fit at 54 March 20, 2012 at 5:10 pm

I love that pic! Looks like the girl from Modern Family!

Hey, glad I have a slow metabolism – a good thing for a change! ;-)

And on eating, I am so with you. Whatever works for the person. Some people do better on mini meals – I do. Others do better on 3 square & maybe a snack or 2. I used to not eat mini meals so that is how I know they are better for me… Do what feels right & works for you as we all say! :-)


Pure2raw twins March 20, 2012 at 5:57 pm

great post! so true about just listening to your own body!! everyone is different, with different goals. so important to do your own thing ;)


StoriesAndSweetPotatoes March 20, 2012 at 6:38 pm

Great post. I think the moral of the story is your body is gonna do what it’s gonna do and everybody’s is gonna do it differently. So whatcha gonna do??? Nothing. :)


Heather Eats Almond Butter March 20, 2012 at 7:47 pm

My metabolism is on the slow side, but as long as I eat healthy and stay active, maintaining my weight isn’t that big of a challenge. That being said, i’m still jealous of those who can down half a chocolate cake and not gain an inch. Can’t help it.


redhead March 20, 2012 at 8:11 pm

For what it’s worth… my doctor recently tested my blood sugar and I was JUST this side of hypoglycemic. Her advice was not to eat x amount every x hours, but to make a bigger effort to carry food with me and eat something when I started feeling hungry, instead of letting myself get into situations where, because of work, I didn’t have any food available and couldn’t go get any until well after I had started feeling hungry. Which sounds surprisingly like intuitive eating. Funny.


Casey Kay March 20, 2012 at 11:18 pm

I have no clue what my metabolism is like, but I’m with you on only being hungry for 3 meals a day and the occasional 4 o’clock snack. For a while I tried that 5-6 mini meals a day, but I never really wanted to eat between breakfast and lunch. Glad to know I’m not “wrecking my metabolism” by eating when I want.


Dana March 21, 2012 at 12:46 am

Myth busting is a wonderful thing! It’s so important to know and listen to one’s body and how it responds best to food and exercise and then tweak when necessary.


Matt March 21, 2012 at 10:55 am

Bravo Charlotte! Worrying about metabolism is like the worrying about the wheels on my car. If something is actualy wrong it would be so obvious (and probably bad) that I would need help pretty darn quick. But I’m not about to blame the tread on my tires for the fact that it takes me 45 minutes to get to work.

Metabolism is one more thing we can chop up as something we can finally stop getting hot and bother about.


Tim March 21, 2012 at 12:22 pm

The thing about the post-thermic effect of food is that it all balances out. A big meal produces a large effect that lasts for quite a while. On the other hand, multiple small meals produce small effects that don’t last as long. On average, they add up to the same number.

The amount of energy your body spends on digesting and processing food is therefore a fixed percentage of the energy in food you eat. This means that timing doesn’t matter, just how much you eat in total.


Tim March 21, 2012 at 12:27 pm

A review that addresses this topic is “Meal frequency and energy balance.” Bellisle F, McDevitt R, Prentice AM. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.

Some research that directly addresses this is “Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.” Taylor MA, Garrow JS. Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.

Just google the titles, I’d post links but that can hit a blog’s spam filters.


julie March 21, 2012 at 6:33 pm

What’s finally knocked me off my year+ plateau, enabling me to lose 6 of the 14 or so pounds to be “normal” BMI, is eating when hungry and not because it’s dinner time, breakfast time, or any other time, and really watching portion control. My metabolism isn’t completely slow, but I was just a badly trained overeater, had to relearn EVERYTHING. Fun times! Generally, this works out to 2.5 meals a day, or on the extremely rare day when I’m not running around being busy, maybe 4 tiny ones.


heidi March 21, 2012 at 7:19 pm

I just finished reading an article in this months issue of Harper’s magazine. I found it to be a little triggering, but there was some interesting background reporting on the medical history of fasting. I’ve never done well on frequent snacking, unless I’m only eating raw. It tends to make me tired and over eat. When I follow my intuitive eating habits I go long stretches without eating, then I want to eat a moderate amount. My hunger has waned since I went off gluten 2 weeks ago, curious.


Britta Kallevang March 26, 2012 at 3:30 pm

Hey Charlotte – Thanks so much for your interesting articles! You always have something good to say.

Anyway, I wonder how this applies to exercise? I mean I’ve always understood that it’s best to eat a pre and post workout snack, especially if working out longer than an hour. Even if I do a plyometrics and weight lifting session, or a 30 min HIIT workout, I feel better if I at least eat a snack afterward. Any research on this topic?


Johnny November 12, 2012 at 12:13 am

The bottom line is that your metabolism largely determines your quality of life. If you have a fast metabolism, you can eat whatever you want, have tons of energy, not have gross fat hanging off you, get all the health benefits of avoiding excess weight, and look great. Wake up in the morning next to your pretty wife, you thinks you’re sexy, then go eat a stack of blueberry pancakes. Then use the energy from your high calorie diet to go swimming or get a lot of work done.

If you have a slow metabolism, you force yourself to live on chicken and apples, constantly crave the food you can’t eat, force yourself to work productively on your low calorie/low energy diet, waste an hour every day running in place, constantly worry about weight increases, and keep yourself at middle weight so some women will think you look ok. You wake up in the morning hungry. Drink water and eat just a little food. Run on the treadmill for an hour. Eat a careful, low-calorie breakfast of tuna and oatmeal. Work all day and increasingly force yourself to ignore fatigue. Come home. Eat a small dinner (not too late!), and then spend the evening trying not to feel depressed. Most of your personal life is weight loss…

You’re right that you don’t need to eat constantly and that blood sugar will vary. You’re dead wrong that a fast metabolism isn’t the right goal. Its one of the main goals.


Boonie April 1, 2013 at 5:42 pm

Hahahaha! Your descriptions made me laugh so damn hard (especially the bit about forcing yourself to live on chicken and apples, lol. I was rolling hard).

I know that feeling :) *hug*


Me December 23, 2012 at 10:23 pm

This article is bogus… you don’t die younger from a fast metabolism – you live longer and healthier. Why don’t you show where you got the research results from? I’ll save you the trouble and have your article BUSTED! and busted big-time…


Ignorance is bliss, eh?

No wonder I outdo every 25 year old!!

I’ll live to 120 and you can cash that in the bank.


dan March 26, 2013 at 12:14 am

Ye an idiot u neither prove it disprove your arguments with evidence. Fast metabolism do not cause u to age faster. Nor do u die earlier. Although no one should listen to anything on the internet .so this is where your misinforming article belongs


Ryan May 20, 2013 at 9:52 pm

Just fyi for anyone worrying about a fast metabolism and dying young – the only article Charlotte cites is from a very low prestige journal, and after reading the article I came to the conclusion that it is relatively bogus. On the other hand, as the last two posters have stated, there are many scholarly articles from real journals that claim the precise opposite.

Charlotte, please don’t make up uncited information that makes you and your readers feel better about being unhealthy. It’s misleading and gives them a false sense of hope.


Me May 31, 2013 at 7:42 pm

I had to come back to see if the author of this site tried to back up their nonsense.. Nope!
I did forget to tell my little story.. I’m 57 and weigh about 166 lbs and I eat +/- 5,000 calories a day. My doctor says I have everything going to make it to 120… She did say not to get to carried away because there are other factors that will have nothing to do with how one eats and sleeps etc.. but did say even that is in my favor – something to do with triggering things already there and the healthier you are, the less likely the trigger… She told me about carcinogens and how I’m exposed for HALF the time an avg metabolism is exposed.. and the build up of carcinogens in the avg person at age 50 will take me to 100 to reach the same build up.. My blood pressure and blood work is like a 15 year old and I can easily pass for 40 years old… Damm I’m bragging and love it! :)


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