24 Seven January 2021

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II call this the sumo wrestlerdiet. Have you ever wondered how some of these men getso huge? They have a giant meal and then go right to sleep— guaranteed to pack on the pounds!So, if you eat late at night just before bed, you’re onthe sumo wrestler diet, and you will gain weight and getpre-diabetes. Your body will store the extra calories as fatinstead of processing and burning them.So, how does this happen? Have you ever thoughtabout why, even after a big meal, you crave more food,more sugar, and more junk, and you want to have chips orsweets or other unhealthy foods? What is the root cause ofthis, and how do we deal with it?Balance Your HormonesIt’s not a character flaw or an emotional issue thatyou have to fix. It’s not some psychological trauma thatyou have to get over (although for some, night eating istriggered by stress). It’s simple biology. All you have todo is understand why these changes happen in your bodyto make you crave food late at night, and then, you canovercome them.The underlying cause is an imbalance of the hormonesthat regulate your appetite. These are what I call the fourhormones of the apocalypse. There are specific thingsthat trigger each of them, and if you understand how tobalance them, you won’t have cravings for sweets andother foods … and you won’t be eating late at night. Thesefour hormones are the following:• Insulin – A very important hormone that your bodyproduces to process the sugar in your diet. When yourinsulin spikes then crashes after eating sugar and flour orjunk, it makes you hungry. This can even happen after alarge meal of ‘good food’.• Leptin – This is the brake on your appetite. Leptin saysto your brain, “Oh, I’m full. I don’t need any more food.”When you eat a lot of sugar, processed foods, and flour, theleptin doesn’t work anymore. Your brain actually becomesleptin resistant.• Ghrelin – A ‘hunger hormone’ produced in yourstomach that helps regulate your appetite. Leptin sendsthe message, “You should eat – I’m hungry!”• Peptide YY – A hormone that is produced in yourintestines, and it says, “Hey, I’m full! I’ve had enough toeat. I don’t need any more.”There is also one other hormone we need to consider:cortisol, the stress hormone. When you’re stressed, yourcortisol level goes up, and when that happens, you gethungrier and your blood sugar and insulin levels rise. Thissets the stage for pre-diabetes or insulin resistance, andit’s a vicious cycle.So, all these hormones have to be kept in balance. Howdo you get them in balance? Here are the eight steps youshould take to balance your hormones, stop the cravings,and end the nighttime binges.Eat breakfast. This is the key strategy to stop thenighttime cravings. Of course, if you are binging at night,you probably won’t want to eat breakfast, because whenyou wake up, you’re still full. So, you have to break thatcycle, and you have to start with breakfast: a good, proteinbreakfast. There are two breakfasts that I love and use allthe time. The first is eggs in any form you like: as an omelet,fried, or poached. Eggs are a great source of protein thathelps balance your blood sugar. Be sure to eat whole eggs,not egg whites. The second is a whole food protein shakethat can be made quite simply. I keep all the ingredients Ineed in my cupboard, so it’s “goof-proof,’” and I don’t haveto think about it. It’s all there. I put in hemp seeds, chiaseeds, pumpkin seeds, walnuts, almond butter, coconutbutter, frozen cranberries, frozen wild blueberries, anda little unsweetened almond or hemp milk. I put thoseingredients in the blender, and it’s fantastic. If you haveone of those for breakfast, it’ll keep your blood sugar evenall morning and all day.Don’t drink your calories. If you have sugary, liquidcalories in the form of sodas, juices, lattes, sports drinks,or iced teas, it will spike your insulin and blood sugar andwill cause cravings.Eat regularly. Have breakfast, lunch, and dinner. If youwant a snack in between, that’s fine, but make sure youeat at regular rhythms and regular times. Your body is ahormonal clock, and you have to eat in rhythm to keep itin balance.Have protein and good-quality fat at every meal: Goodfats are nuts and seeds, avocados, coconut, olive oil, orquality protein like chicken, fish, or grass-fed meat. Some
combination of these (plus lots of vegetables) balancesyour blood sugar.Find your pause button and soothe the stress. Stressmakes you fat (and overeat); relaxing makes you thin.Learn to find your pause button and de-stress. Breathing,yoga, and exercise are some of my favorite ways to reducestress, which helps reset the hormones, balance brainchemistry, and stop the cravings.Prioritize sleep. If you don’t sleep, you will be hungry,especially for carbs and sugar. Why? Because when youdeprive yourself of sleep, ghrelin, the hormone that driveshunger goes up and PYY, the hormone that makes you feelfull, goes down. So, if you want to lose weight, sleep it off.Find your food sensitivities. People don’t realize this,but you often crave the thing you’re allergic or sensitive to.And gluten and dairy are among the biggest triggers forfood sensitivity. Try to get rid of these for a few weeks andsee if your cravings stop.Supplement to cut cravings. There are naturalmolecules that balance your blood sugar and your insulinand help stop the cravings.• Omega-3 fats, especially fish oil - a couple of capsulesa day can really help.• Vitamin D also helps regulate hormones and balanceinsulin.• There is also a super fiber supplement called PGX that’svery simple to take. It’s made from a Japanese root calledglucomannan and seaweed. And it comes in a powder orcapsules. Take it 10 to 15 minutes before you eat and afterdinner, and it will help cut your cravings. It slows thespiking of insulin and blood sugar, helps make you feelfull, increases the PYY, balances out all the hormones, andstops the cravings. I’ve seen people lose up to 40 poundsusing this simple high-fiber supplement.• Chromium, lipoic acid,N – Acetyl Cysteine (NAC) canalso help cut cravings.• New studies show how branched chain amino acidscan also help balance your hormones, stop your cravingsand increase muscle mass.About The AuthorMARK HYMANMark Hyman MD is the Director of Cleveland Clinic’s Centerfor Functional Medicine, the Founder of The UltraWellnessCenter, and a ten-time #1 New York Times Bestselling author.To Learn More Visit:www.drhyman.com
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24 Seven January 2021

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