Bitesize: Why Eating at 9 PM Destroys Your Sleep (The 3 AM Inflammation Bomb) with Dr Will B

Jan 9, 2026

Dr. Will B, a medical expert in gut health and inflammation, discusses the detrimental effects of eating late at night. He reveals how nighttime meals can spike inflammation and disrupt microbiome recovery during sleep. Will emphasizes the importance of a 12-hour fasting window for gut health and outlines four nutritional pillars: fiber, polyphenols, healthy fats, and fermented foods. He argues that focusing on these nutrients is more crucial than sticking to specific diet labels, such as vegan or carnivore.

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ADVICE

Don't Eat Close To Bedtime

Avoid eating late at night because meal-triggered inflammation peaks about six hours after a meal.
Stop late dinners so peak inflammation doesn't hit you at 3 AM and disrupt sleep and HRV.

INSIGHT

Inflammation Follows Triglyceride Peaks

Post-meal inflammation is closely tied to blood triglyceride levels, which peak about six hours after eating.
That delayed metabolic response explains why late meals can create nocturnal inflammation.

ADVICE

Prioritise Earlier Meals

Shift meals earlier in the day: if doing two meals, prefer breakfast and lunch over lunch and dinner.
Prioritise earlier eating windows to reduce overnight inflammation and improve recovery.

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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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