6 Simple Rules of Managing Your Weight

#6 Nothing Within 3 Hours Of Going To Bed

‘Evening Hyperphagia’

A very fancy term for late-night eating

● Circadian Rhythm – the roughly 24 hour cycle of physiologic processes that our bodies (as well as every other living entity on the planet) follows as night turns to day and then back to night again

The clock controlling this rhythm starts in a specialized region of the brain – the Suprachiastic Nucleus

Well before dawn this collection of neurons starts a tightly orchestrated dance between our endocrine glands and the all the various hormones they release dictating our:

● Circadian rhythm;
● Sleep-wake cycles;
● Light-dark cycles; and the
● Prandial Cycles that regulate when we Eat, Digest, Absorb, Utilize, and Store the nutrients we gather from the food we eat.

● Our Prandial Cycles:
Create windows of time during the day when due to cyclic and interdependent nature of our hormones our intrinsic biochemistry we are primarily geared for one function or the other;
The later into the night that we’re consuming calories when our bodies are utilizing and storing nutrients;
The less chance we’re actually able to use the nutrients we’re consuming; and
The more likely they are broken down then re-assembled and stored as fat

● Consuming late-night calories may ultimately have consequences beyond simply gaining weight: Evening Hyperphagia; subsequent sleep disturbances, and then Morning Anorexia

● Are the 3 components of Night Eating Syndrome (NES)
In the Obese there is a complicated but well documented interplay between:

● Depression;
● Impaired Sleep; and
● Obesity-related Comorbidity

● Late-night dinners and snacking is a very slippery slope to getting very sick – DON’T DO IT!!