In an age where busy schedules and erratic lifestyles dictate eating habits, the traditional three-meals-a-day structure is no longer a given. Snacking throughout the day, skipping meals, and experimenting with various eating patterns have become the norm. According to the National Health and Nutrition Examination Survey, the proportion of individuals consuming three meals daily has declined significantly since the 1970s. Stress and burnout are higher than ever, and structured eating patterns seem more challenging to achieve than ever.

We have all heard the phrase of golden rule—three meals a day keeps us healthy and energized. But is this really so? In today's fast-paced world where the schedules remain erratic and stress levels are soaring, sticking to the structured meal times appears almost impossible. Some believe that by doing IF, or only eating one meal at a certain time, which is consuming only one meal a day (OMAD), they become better. Others have evolved and graze throughout the day. Is the three-meal system a thing of the past? Does it even make scientific sense? The answer is not as simple as that. Let's break this down, separate some myths, and find out if meal frequency affects health.

However, does it even matter how many meals we are eating? Would smaller, frequent meals be healthier for our metabolic rate, or is intermittent fasting the better method? To clarify these questions, we spoke to Dr. Shubham Vatsya, Senior Consultant in Gastroenterology and Hepatology, and reviewed the current scientific research behind meal frequency and its effects on health.

Importance of Caloric Needs Regarding Meal Frequency

Ultimately, how many meals we need is going to depend on the individual needs for calories and nutrition. "The amount one should eat varies depending on one's goals-whether it is body weight maintenance, muscle building, or competition," says Dr. Vatsya. It may be portrayed in popular media as a matter of a straightforward formula: the amount of calories we take in balanced against the number of calories we burn, but the type and timing of those calories is where the differences will lie.

While calorie intake is an essential aspect for anyone seeking to lose weight, meal frequency is quite flexible. For athletes engaging in intense activities, more frequent meals may help the body recover by replenishing the lost energy.

Does Meal Frequency Impact Nutrient Absorption?

One of the popular myths is that nutrient absorption improves with more frequent, smaller meals. According to Dr. Vatsya, "The human body can absorb nutrients just as effectively from three meals or six meals a day." In any case, there are some exceptions—iron, calcium, and zinc share common pathways for absorption, so these minerals should be taken at times when their pathways are less crowded.

On the other hand, the intake of protein is more adequately measured through the total intake of the day and not in the number of meals. "The growth and repair of muscle is dependent upon the amount of protein you ingest on a daily basis rather than the frequency you ingest it," he adds. Takeaway: It's time to stop obsessing over how many meals are had and rather look at balancing essential nutrients across the day.

Intermittent Fasting vs. Frequent Eating

Intermittent fasting, promising benefits from fat loss to cognitive improvement, has been surging in popularity. "IF shows great metabolic and cognitive health benefits, particularly for those at risk of metabolic syndrome or diabetes," says Dr. Vatsya. Improving insulin sensitivity and promoting autophagy—a process by which cellular waste is recycled—may place IF over and above traditional meal patterns.

Intermittent fasting can also control hunger through the regulation of ghrelin and leptin, which are hormones that trigger hunger. Research has also shown that fasting may reduce oxidative stress and inflammation, major contributors to chronic diseases. Although IF may not be appropriate for everyone, a scheduled fasting window can serve as an alternative to eating often during the day.

Does Eating Too Frequently Harm Digestion and Mental Clarity?

Though not the general perception, in some instances, more frequent eating may force undue strain on the digestive system. "Non-stop food consumption poses the need to continually secrete digestive enzymes, resulting in bloating, gut inflammation, and enzyme insufficiency in some people," warns Dr. Vatsya.

Space feeding will allow for gut microbiota resetting, aiding digestion and absorption of nutrients. Prolonged intervals also stimulate autophagy, important for brain functioning, memory storage, and focus. Over-carb feeding consumed at close time intervals can even lead to the overproduction of insulin, with eventual development of resistance.

Those interested in their best gut and clear mental working should look to some structured eating plan or intervals of fasting.

What Is the Ideal Meal Frequency for a Healthy Lifestyle?

Ultimately, meal frequency should align with individual health goals rather than a universal guideline. Dr. Vatsya emphasizes that there is no "one-size-fits-all" approach:

For general health and easy digestion: 2-3 balanced meals per day work well.

For fat loss: Intermittent fasting is an effective strategy.

For muscle growth: 3-4 protein-rich meals a day are ideal.

For blood sugar management: three meals a day with minimal snacking and avoiding long gaps are recommended.

Three meals a day is not a strict rule but a cultural norm that has been shaped by lifestyle and dietary habits. Some people thrive on smaller, more frequent meals, while others benefit from intermittent fasting. What really matters is nutrient quality, portion control, and consistency.

As eating habits continue to evolve, it’s crucial to listen to your body, align your meals with your lifestyle, and prioritize nutrient-dense foods over arbitrary meal schedules. Whether you choose three meals, six meals, or a fasting approach, the key is to nourish your body in a way that supports long-term health and well-being.

Dr Shubham Vatsya is a Senior Consultant Gastroenterology and Hepatology at Fortis Hospital, Vasant Kunj, Delhi in India.

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in.

More than the taste, it also has health benefits. What are those?

Stone Fruit - What Are Those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside.

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US.

What Are The Health Benefits?

Cherries

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat.

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium.

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease.

Peaches

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium.

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer.

Plums

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K.

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals.

Lychee

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6.

Apricots

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium.

Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

Healthy vs. Unhealthy Diets: What We Know

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

The Study: Diet Patterns and Depression Scores

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

• Calorie-restrictive diets
• Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)
• Established diets (such as diabetic diets)
• No specific diet

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

Key Findings: Dieting and Depressive Symptoms

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

Possible Explanations and Limitations

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age.

What Works In Anti Aging?

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap.

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core".

"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider.

What Supplements Does The Doctor Use To Reverse His Age?

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement.

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares.

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens.

Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low.

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure.

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages".