The Benefits of Not Eating Three to Four Hours Before Bed

There is a lot of evidence, such in pond and being one of the primary researchers at California at the Salk Institute, that there's great benefit to not eating three to four hours before we go to sleep. So I'm wondering if you could talk about any potential impairment for autophagy and regeneration response with respect to the timing before bed. And what is the, I imagine a clean carbohydrate would be like honey or maple syrup or some even some fruit, but what is the quantity and the timing before you go to bed?