Optimal Health Daily - Fitness and Nutrition

2703: [Part 1] 4 Ways to Stop Eating a Million Calories Every Night by Jill Coleman of JillFit

Sep 15, 2024

Jill Coleman, an expert on nutrition and eating habits, dives into the struggle of nighttime overeating. She reveals how willpower depletion throughout the day can lead to poor choices at night. Jill offers practical solutions, such as satisfying cravings earlier and replenishing willpower. She emphasizes that feelings of deprivation often drive overindulgence. Listeners learn to recognize triggers and adopt strategies to take control of their late-night eating habits.

11:51

Episode guests

Jill Coleman

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Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Willpower acts like a depleting battery throughout the day, necessitating restorative strategies to combat nighttime overeating effectively.

Satisfying nutritional needs with protein-rich foods and small treats earlier in the day helps prevent feelings of deprivation and late-night bingeing.

Deep dives

Replenishing Willpower Throughout the Day

Willpower can be likened to a battery that depletes over the course of the day, affecting one's ability to resist cravings, especially in the evening. To combat late-night overeating, it's essential to recharge this 'battery' through restorative activities such as leisure walking, meditation, light stretching, or creative pursuits. Engaging in even brief moments of relaxation can significantly improve willpower, as suggested by Dr. Kelly McGonigal’s research. Additionally, incorporating constructive habits throughout the day helps prepare individuals to better manage cravings at night, fostering a more resilient mindset.

Strategies to Manage Nighttime Overeating

2min

Managing Nighttime Eating: Strategies for Overcoming Cravings

8min

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Episode 2703

Jill Coleman explores the common struggle of nighttime overeating, explaining how willpower depletion throughout the day leads to poor eating habits. She offers practical strategies like replenishing willpower during the day and satisfying cravings earlier to prevent overeating at night.

Read along with the original article(s) here: https://jillfit.com/2014/01/27/nighttime-eating/

Quotes to ponder:

"Willpower is exhaustible, and at the end of a long day of just even TALKING, there’s none left."

"Often cravings are related to feelings of deprivation. When we feel deprived for a day or a week or a month, the compensatory overindulgence is inevitable."

Episode references:

The Power of Full Engagement: https://www.amazon.com/Power-Full-Engagement-Managing-Performance/dp/0743226755

Switch by Chip and Dan Heath: https://www.amazon.com/Switch-Change-Things-When-Hard/dp/0385528752

The Willpower Instinct: https://www.amazon.com/Willpower-Instinct-Self-Control-Works-Matters/dp/1583335080

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