Bitesize: Why Eating at 9 PM Destroys Your Sleep (The 3 AM Inflammation Bomb) with Dr Will B
High Performance Health
Twelve-hour window improves gut health
Will B describes research showing ~12 hours fasting helps the microbiome recalibrate toward health.
Angela is joined by Dr Will B to examine the critical relationship between meal timing, gut health, and inflammation.
They discuss how eating close to bedtime can negatively impact heart rate variability and create an inflammatory state in the body, particularly affecting the gut microbiome. They also look at the importance of allowing the gut to enter a recovery mode during the night and emphasise the benefits of earlier meal times
KEY TAKEAWAYS:
- Meal Timing and Inflammation: Eating close to bedtime can lead to increased inflammation, as the body's inflammatory response peaks about six hours after a meal
- Importance of Fasting: Allowing the gut a fasting period of about 12 hours overnight can help recalibrate the gut microbiome, promoting a healthier gut environment and supporting overall health.
- Four Nutritional Pillars: To support a healthy microbiome and reduce inflammation, focus on four key nutrients: fibre, polyphenols, healthy fats, and fermented foods
- Dietary Patterns: While various dietary patterns (like vegan, carnivore, or keto) are often debated, the focus should be on ensuring adequate intake of the four nutritional pillars rather than adhering strictly to a specific diet
TIMESTAMPS AND KEY TOPICS:
[00:02:21] Nighttime gut microbiome recovery.
[00:04:36] Inflammation and health risks.
[00:08:03] Mediterranean diet and health.
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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
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