Worried late-night eating is making you “not thin”?

What you will learn today:

The Strategy: The foods that enhance recovery overnight.

The Tactics: Burn calories during your sleep

The Habit: The 4Ps

A quote I like: “Failing to prepare is preparing to fail.”

Hey amigos,

I remember waking up feeling like I’d been hit by a truck—bloated and more tired than when I went to bed. 

You too? Feeling groggy and “not thin” each morning? It’s not just about how many hours you slept—it’s also about what you ate last night. 

Eating the wrong things before bed can not only encourage visceral fat storage but also set you up for failure the following day. And it’s not only the calories that matter but also the blood glucose spikes that certain foods provoke. 

Here’s a simple strategy outlining the dos and don’ts for eating at night.

The Strategy: Eat Foods That Support Sleep

Eating late at night can interfere with REM sleep (the stage when you release more testosterone and growth hormone). 

However, choosing the right foods for dinner can help balance your hormones and even support calorie burning (yes, burning calories while you sleep—crazy, right?). 

By focusing on slow-digesting proteins and complex carbs, you give your body the building blocks to build muscle, burn calories due to the thermic effect of food, and avoid the blood sugar spikes that can disrupt REM sleep.

99% of people do not know this: Including foods rich in tryptophan, like turkey, eggs, nuts, and seeds, can help you sleep better, deeper, and longer by promoting melatonin (the sleep hormone) production.

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The Tactics: Food Composition

The 8 PM Rule – Aim to finish eating at least 2 hours before bed. This gives your body time to digest and fully transition into parasympathetic mode (aka rest and relax).

These 2 foods promote sleep and recovery WITHOUT blood sugar spikes:

• Slow-digesting proteins – Foods like Greek yoghourt, cottage cheese, lean meats, and eggs provide amino acids that aid muscle repair without spiking blood sugar.

• Complex carbohydrates – Small portions of complex carbs like whole grains or sweet potatoes can boost serotonin, which supports melatonin production.

The Habit: Reduce Decision Fatigue

Two quotes to remember:

• Remember the 4Ps: Planning prevents poor performance. Decide on your meal timing, food choices, and post-dinner routine before the evening slump hits.

• When emotions go up, intelligence goes down. Preparing in advance helps you stick with healthy choices even when energy and motivation are low.

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P.S. These food choices support metabolic flexibility over time, helping your body transition smoothly between carb and fat energy sources and promoting fat oxidation during sleep.