The 3 unknown dangers of eating too late

Good morning from Sweden,

Traveling with two kids is a different sport.

We left Dubai at 4 AM GMT+4 and arrived in Norrkoping, Sweden at 9 PM GMT+2.

The journey was crazy. We're here to renew my wife’s passport (we couldn’t fly anywhere else). As soon as I got my son’s passport, we booked the next flight to escape the heat.

The flight was delayed, we almost got scammed twice while booking a transfer in Sweden, and we had to change trains due to a bomb threat in Linkoping.

Once we put the kids to bed, we ate—healthy, but late.

Let me tell you, I feel like I’ve been hit by a truck now, which reassures me that it’s not just about WHAT we eat, but HOW MUCH and WHEN.

For once, I did not follow the 3-2-1 evening routine:

• 3 hours before bed: dim the lights of the house

• 2 hours before bed: last solid meal

• 1 hour before bed: no phone

Diego, finish your last meal 3 hours before bed. Simple. Otherwise, don’t eat.

Circadian biology states our physiology follows a diurnal rhythm: awake during the day and asleep during the night.

If your body is working to digest food, it’s not able to get to as restful a state as it would otherwise.

The 3 Dangers of Late Eating

1) Insulin Sensitivity

Insulin sensitivity is greater in the morning while melatonin at night reduces it. You gain more fat. It’s an association, but fat gain makes sense when you learn that melatonin reduces insulin sensitivity.

2) Metabolic Health

Connections between lack of sleep and weight gain:

• Obesity: One study found that individuals who regularly slept fewer than six hours per night were more inclined to have excess body weight.
  

• Type 2 Diabetes: Studies have shown that proper sleep can improve blood sugar control and reduce other effects of the disease.
  

• Hunger Regulation: Proper sleep better regulates the production of ghrelin and leptin, the hormones that control hunger and satiety.
  

• Calorie Consumption: Lack of sleep can lead to an extra 300-400 calories consumed per day.
  

• Strength and Stamina: Inadequate sleep decreases strength and stamina, impacting your ability to apply load efficiently and build muscle.

3) Acid Reflux

When your body prepares for bed, it naturally closes the valve between your esophagus and stomach. But when you eat, that valve stays open when it shouldn’t, leading to many cases of acid reflux.

Mice fed a high-fat diet during normal sleeping hours gained significantly more weight (a 48% weight increase over their baseline) than mice eating the same type and amount of food during naturally wakeful hours (a 20% increase over their baseline).

What are the Best 5 Choices If I am Hungry?

1) Nuts

• They contain melatonin and essential minerals like zinc and magnesium.

2) Kiwi

• Kiwis may aid in sleep due to their antioxidant properties, ability to address folate deficiencies, or high serotonin content.

3) Vitamin D Foods

• Fatty fish like salmon and tuna contain omega-3 fatty acids and vitamin D. This is particularly beneficial in the winter when vitamin D levels are lower.

4) Milk

• Milk from cows milked at night has higher melatonin levels, providing a natural source of the sleep-inducing hormone.

5) Tart Cherries

• Tart cherries have high melatonin concentrations, which help regulate circadian rhythm and promote sound sleep.

Besides all the above, one of the things that I have learned over 22 years is that most men and women neglect their body type when it comes to making decisions about their food, exercise, and lifestyle habits.

That’s why, I have put together a 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow, when to eat, and which food groups to avoid. Others would charge you for it. Access it here for free.

Have a blessed weekend!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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