When it comes to fitness and nutrition advice, it can often feel like there are too many conflicting opinions. With experts like Dr. Stacey Sims advising against intermittent fasting, and others like Dr. Mary Claire Haver recommending fasting for at least sixteen hours a day, it’s no wonder people are left feeling confused. Angelo from MetPro is back in The Clip Out episode 314 to help us find our way. Spoiler alert: It depends!

One size does not fit all

So, what’s the right way to time meals? Angelo cautions against blindly following any one-size-fits-all approach, as individual needs, goals, and circumstances vary greatly. According to Angelo, whose company, MetPro, has experience working with over 20,000 clients to customize fitness and nutrition plans for their own metabolic profiles, the answer is: it depends. It depends on your goals and on what you are most likely to stick to.

“If your primary objective is performance, generally speaking, you’re going to find most of the top-end athletes are going to air more on the side of frequent fueling,” Angelo said. “If your primary objective is weight loss, then it’s a matter of application how you want to approach it as there are multiple ways to be effective.”

Intermittent fasting reduces calories… but that may not be what you need

When it comes to intermittent fasting, Angelo explains that while it may be an effective means of caloric restriction for some, it can also lead to negative consequences and potential weight regain. He emphasizes that those who find success with intermittent fasting are often individuals who previously struggled with poor eating habits. What works for those individuals is often not necessarily due to meal timing alone, but more due to a reduced caloric intake as a consequence of the new meal timing.

Overall, with over 20,000 client observations under their belt, the nutrition pros at MetPro say intermittent fasting is the fastest route to 5 pounds lost and the fastest route to 10 gained back.

Back in The Clip Out episode 297, Angelo talked in more detail about intermittent fasting. In that interview, he was rather frank about the fad not being the most successful approach for most people, based on MetPro’s data. He explained then a little bit of the misconception that might be making intermittent fasting so tempting, but not so effective long-term: “Here’s the big shocker, eating less often doesn’t speed up your metabolism. It slows it. By the way,” he continued, “so does eating less calories–even if you’re spreading them throughout the day.”

Go custom

Rather than take on a potentially detrimental strategy alone, Angelo says working with a nutritionist, specifically one at MetPro.co/tco, you can formulate a strategy based on your metabolic rating, your goals, and your life circumstances.

Be in it for the long run

Angelo also cautioned that an approach or plan that seems to work well initially might not actually be sustainable and could backfire in the long run. With all of MetPro’s data, he knows that a high adherence score correlates with long-term success.

Angelo explains that if someone is on any plan–intermittent fasting or otherwise–and it worked for 48 hours, but then their adherence dropped below 70%, the net result is that the plan is not effective. That’s why choosing the best meal plan for anyone is a combination of science and art.

So when it comes to meal timing and fitness, there isn’t a one-size-fits-all answer. At the very least, Angelo wants us to know that just because the new fad might work for others–or even for yourself for a short time–that does not make that fad the right approach in the long run.

The key is to find an approach that works best for your unique situation and goals, whether that’s performance or weight loss. By focusing on adherence and personalization, you can create a sustainable plan that delivers lasting results.

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