Can anyone tell me if you are supposed to wait 3 hours between meals, starting when you begin eating or when your finished...?? Any advice about spacing meals would be welcomed. Thank you!

You only have to wait 3 hours between meals when you are switching from carbs to pro/fats or vice versa. So you don't have to wait to have a free food snack or snack within the same meal type.

But if you have a snack of the same meal type you have to wait 3 hours from then before switching to another type. I assume the time is from the end of the meal or snack.

I make veggies, like a very thick soup, that are very good for a snack during the change over if I get hungry. Diced Tomatoes, tomato paste, zucchini, brocolli, green beans, celery, onions, garlic, mushrooms, herbs, salt, fat free meat broth.
This is a free food and can be eaten any time. I keep it in jars in the freezer. When I eat it with pro /fats I add a bit of sour cream . . . delicious.