How to Conquer Late Night Eating

Nutrition Advice

Those after dinner cravings. No matter how satisfying a dinner you’ve had, you just can’t get that gnawing feeling of munching out of your head (or tummy). You’re not alone! Quite possibly the number one challenge my clients face – and I’ve got a number of ways to help you tackle this all-too-common habit.

Eat breakfast. Yes, preventing the late night cravings starts first thing in the morning. Regular over eating at night might mean you’re not hungry at breakfast, but you’ve got to break the cycle. Have a protein rich meal, like whole eggs or my Power Protein Smoothie to start the day and keep your blood sugar stable – and prevent additional cravings later in the day.

Eat regularly – 5 small meals a day. This will keep your blood sugar levels stable and will prevent late night cravings/sudden hunger.

Avoid sugar from 3pm. This includes fruit.  I find that having sugar in the afternoon often brings on cravings at night.

Eat a protein rich dinner. Protein rich foods such as turkey, chicken, eggs, organic yoghurt, nuts and seeds contain amino acids – an especially important one called tryptophan that makes melatonin, the sleep hormone. I find my clients who do not eat a protein rich dinner do not sleep as well and tend to wake up to eat.

Avoid late night exercise. If your cortisol (stress hormone) is too high at night it will keep you awake and you will crave sugary foods.

Take some magnesium. Magnesium is that gorgeous mineral that calms the nervous system and aids sleep. It also stabilizes blood sugar levels, which will help to reduce late night cravings

Consider other supplements to cut cravings. Dr. Mark Hyman suggests several specific natural molecules that balance your blood sugar and insulin to help stop cravings:

  • Omega-3 fats, especially fish oil – a couple of capsules per day
  • Vitamin D to regulate hormones and balance insulin
  • Branched chain amino acids can also help balance hormones to stop cravings

Get into the stress free zone. Stress causes many people to eat at night, so give yourself time to relax before bed. Try a yoga position, legs up against the wall, meditation, belly breathing, walking in nature or reading with a cuppa to get into your stress free zone.

Remember, food is abundant. You have an entire day of food coming when you wake up. Sleep is for rest and repair. Your body needs it.

Tap into what is going on for you emotionally. Are you sad? Happy? Stressed? Bored? Deal with that in any way you can. Perhaps start by writing down your emotions in a journal. It acts as a distraction and, as another way of going into the stress free zone, may take the edge off.




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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.