Why I stopped eating close to bedtime

How eating late may impair sleep and insulin response

Ismail Elouafiq
Apr 15 · 7 min read
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“When you eat” is as important as “what you eat”

When healthy adults eat identical meals for breakfast lunch and dinner, postprandial glucose levels are the lowest in the morning after breakfast and highest in the evening after dinner.

Figure 1- Glucose responses in response to the same meal (43% carbohydrates) given at 08:00, 14:00 and 20:00. The area under the curve is more than 2-fold larger in the evening than it is in the morning. [1]
Figure 2 — Extract of [1]

Enter melatonin

Melatonin starts kicking off about 2 to 3 hours before sleep.

Figure 3 — extract of [4]

The possible impacts of late-night eating

With high plasma blood glucose comes high responsibility

Figure 4 — Source [8] image by foundMyFitness
Figure 5 — A simplified schematic representation of the pathways linking sleep disturbances and circadian misalignment to altered glucose homeostasis and type 2 diabetes (refer to text for details). EE energy expenditure, GH growth hormone, OSAobstructive sleep apnea, REM rapid eye movement, SWS slow-wave sleep, TSHthyroid stimulating hormone, T2DM type 2 diabetes mellitus [3]

“It’s all part of the energy intake expenditure system. And sleep, you know, if you think about like a weighing scale between sort of energy expenditure and energy consumption, sleep, if you’re not getting it, just annihilates that balance.” —Matthew Walker Ph.D. Source: [5]

Conclusion

References

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Ismail Elouafiq

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I eat chocolate, drink tea and write about data... find me at http://www.ismail.land

Biohacker Blog

Feel good; perform well. Biohacker blog provides stories about self-experimentation, explained biology, and strategies to improve performance and wellbeing