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Double Wammy
Most people think late-night eating only hurts their waistline because of extra calories.
It’s bigger than that.
It’s biology…
Here’s what actually happens when you eat close to bedtime:
As evening hits, your brain releases melatonin. It’s the signal that the day is over… metabolism is powering down… and the body is preparing for recovery, not digestion.
When melatonin rises, two things shift:
1. Insulin sensitivity drops.
Your muscles, liver, and fat cells respond less effectively to insulin.
So the same bowl of pasta at 9 p.m. drives a higher blood sugar spike than it would at 1 p.m.
2. Insulin production decreases.
The pancreas releases less insulin to move glucose into cells… which means more circulating blood sugar and a greater likelihood of fat storage.
That’s the FIRST hit to your waistline.
But then the SECOND hit shows up through a drawn out chain of events…
Eating late disrupts sleep quality. Digestion keeps your core temperature up… your heart rate elevated… and your nervous system active.
Poor sleep throws off your hunger hormones:
• Leptin… the hormone that tells you you’re full… drops
• Ghrelin… the hormone that tells you you’re hungry… rises
So you end up craving more food… especially sugar and quick energy… and feeling less satisfied when you eat it. Eat more, less satisfied—> eat more!
That’s how late-night eating hurts you twice:
Less insulin sensitivity at night… then altered appetite the next day.
This isn’t about perfection or shame. Life happens. Late dinners happen. Kids, work, travel, stress… all real.
But if you’re trying to tighten the waistline, improve sleep, or just feel better during the day… the simplest shift is this:
Finish your last meal 2–3 hours before bed.
It gives your metabolism time to shut down… protects sleep… and lets your hormones work for you instead of against you.
Small changes. Big outcomes. Compounded over time.
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Double Wammy
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