Ep. 036 - How to Break Free From Late-Night Snacking

SHOW NOTES

Type 2 diabetes and obesity are epidemics in North America and a big reason for that is the pervasive snacking culture that exists in Canada and the United States. 

Today's episode uncovers why we craves evening indulgences and how understanding our triggers can help us break free from the vicious cycle of late-night snacking. 

In the process, I want to arm you with strategies for decision making and handling those unhealthy urges when they strike. 

In particular, we'll unveil a powerful tool: THE URGE JAR. This simple yet transformative tool can help you process and overcome your snacking urges. 

I'm so glad you stopped by - let's get to it.

TRANSCRIPT

0:31 If weight loss is your goal, then late-night snacking has to stop.

0:39 Welcome to "Man in the Arena", the go-to podcast for all things related to health and weight loss for men over 40. Here, we discuss strategies that will get you off the sidelines and into the game so you can achieve optimal health. It's time to lead a legacy of longevity.

0:55 Recently, I've noticed quite a few of my clients talking about late-night snacking, so I thought this would be a great time to share my thoughts and insights on the subject. One of the main causes of weight gain, obesity, and type two diabetes in North America is our pervasive snacking culture. We live in a culture where we wake up and eat a carb-heavy breakfast, like cereals, toast, bagels, and doughnuts. These foods are not only carb-heavy but also highly processed. When we consume them, we experience a sudden spike of glucose in our blood, followed by a spike of insulin. This insulin transports the glucose into our cells to be used as energy. If it's not used, it gets stored as fat. The higher the spike in our blood sugar, the faster we crash. By mid-morning, we're reaching for another carb-heavy, processed snack. This cycle continues with lunch, a mid-afternoon snack, dinner, and, of course, the dreaded late-night snack. Our blood sugar spikes and falls throughout the day, leading to overeating.

On this episode, we'll focus specifically on late-night snacking. Let's say you finish dinner around 5, 6, or 7 pm, but find yourself looking for food again by 8, 9, or 10 pm. This craving stems from your brain's desire for dopamine, a pleasure-inducing neurochemical. It's similar to the response we get from drugs. That's why we often reach for processed foods like potato chips, crackers, and cookies. These foods are designed to be addictive, giving us a concentrated hit of dopamine. We don't crave broccoli in these moments because it doesn't provide that dopamine rush.

There's an entire branch of food science dedicated to creating addictive textures and ingredients. For many, late-night snacking has become a habit. It starts with a trigger, followed by the act of snacking, and then the reward of pleasure. Over time, this becomes a conditioned response. I have a client who wakes up around midnight or 1 am, unable to sleep. He eats something to calm his worries, disrupting his sleep and impacting his health. This is just one example of how we condition ourselves to snack for pleasure.

The good news is that we can change these habits. Our brains are capable of forming new neural connections at any age. With awareness and the right approach, you can eliminate late-night snacking. Start by becoming more aware of your snacking habits. Plan your meals in advance and identify what triggers your snacking. Intermittent fasting can also help by setting clear eating windows.

Next, acknowledge that you're seeking pleasure when you snack. One technique I recommend is the "urge jar". Fill one jar with 100 pennies or marbles, each representing an urge. When you feel an urge, allow it to pass without acting on it. Then, move a penny or marble to an empty jar. This practice trains you to be more aware of your urges and rewards you with a sense of accomplishment.

Lastly, reframe your thinking. Our brains often make excuses to eat, seeking pleasure. Challenge these thoughts and beliefs. Food is not a reward or entertainment. There are other ways to celebrate and enjoy life without resorting to snacking. Plan your meals, use the urge jar, and challenge your beliefs to reduce late-night snacking.

Thank you for joining me today. I'll see you next week. In the meantime, keep leading a legacy of good health and longevity.

12:43 If you're ready to step inside the arena and change the trajectory of your health, head over to www.thespearmethod.com and download my free guide. Learn simple and effective strategies to optimize your health today.