Bio-Hacks with Coach Sam || Bio-Hack #5 – No Food 3 Hours Before Bed

Bio-Hack #5: No Food 3 Hours Before Bed

As I enjoy the waves here in Bali, I want to share a powerful bio-hack that can enhance your health and performance.

Have you noticed a difference in your hunger levels or overall health after incorporating more protein and fiber into your meals?

This week’s hack focuses on improving your sleep and body composition:

**Bio-Hack #5: Stop eating 3 hours before bed.**

Late-night eating can disrupt your sleep and is linked to weight gain. A study published in the *American Journal of Clinical Nutrition* found that those who ate close to bedtime had higher body fat levels compared to those who didn’t.

Let’s face it: willpower tends to be low at night, making it tough to control portions. By establishing the habit of not eating 3 hours before bedtime, your body will adapt, and it will become easier over time.

**Benefits:**

– You’ll reduce your overall calorie intake.

– You’ll improve your quality of sleep.

This week, I challenge you to observe how adjusting your eating schedule impacts your sleep and morning energy levels.

Stay strong, and enjoy the journey!