Should you skip breakfast? Eat six times a day? Does meal timing even matter at all?

In this episode, Lachy and Raph tackle one of the most overhyped topics in nutrition—meal frequency and timing—and break it down for high-performing business leaders.

Here’s what you’ll learn:

• Why obsessing over protein shakes post-workout is outdated

• The real impact of meal frequency on fat loss, muscle gain, and energy

• Why snacking may be sabotaging your results

• What the research says about fasted cardio (hint: it’s overrated)

• The #1 habit successful weight loss clients at Lockeroom all share

• How evenly spaced meals beat intermittent fasting for most executives

• Tactical guidance for pre-workout fuel, evening meals, and more

Whether you want to lose 5kg, sleep better, or just stop crashing at 3PM—this episode cuts through the noise and gives you a simple, research-backed plan.

🎯 Bonus Tip: Swapping caffeine for carbs before a late workout might be the single best move for your energy and sleep.

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