Do This Before Bed to Shut Down Night Hunger and Fat Storage | Dr. Mandell

If you eat well during the day but get hungry at night, wake up starving, or feel like fat loss stalls no matter what you do, the issue is often the nighttime signal your body is getting. When cortisol and insulin stay elevated at night, hunger increases and fat storage stays turned on. In this video, I show a simple before-bed combination designed to stabilize blood sugar, calm the stress response, reduce night cravings, and help your body shift into repair mode while you sleep.

Here are the exact instructions from the video so you can come back to them anytime. Use one half cup of low-fat or two percent cottage cheese, not fat free and not full fat. Add one quarter teaspoon of cinnamon. Add a small pinch of salt, not a heavy shake. Eat this about forty five to sixty minutes before bed, not right before you lie down. Keep it simple, do not add fruit or sugar because that can spike insulin and defeat the purpose. If you are lactose intolerant, use lactose free cottage cheese or skip this approach. If you are on a strict low sodium medical diet or have been told to limit sodium for medical reasons, do not do the salt portion.

In the video, I explain why each ingredient matters, how slow-digesting casein protein supports overnight blood sugar stability, how cinnamon supports insulin sensitivity, and why a small amount of salt can help lower nighttime cortisol for some people. Most people notice less urge to snack at night, better sleep, and better appetite control the next day. Try it and pay attention to how you feel in the morning.

???? PUBMED RESEARCH REFERENCES

(Listed in PubMed citation style, no URLs)

Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, van Loon LJ. Protein ingestion before sleep improves postexercise overnight recovery. Medicine & Science in Sports & Exercise. 2012;44(8):1560–1569. PubMed ID: 22330017.

Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences USA. 1997;94(26):14930–14935. PubMed ID: 9405716.

Anderson RA, Broadhurst CL, Polansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. Journal of Agricultural and Food Chemistry. 2004;52(1):65–70. PubMed ID: 14709014.

Hlebowicz J, Darwiche G, Björgell O, Almér LO. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. American Journal of Clinical Nutrition. 2007;85(6):1552–1556. PubMed ID: 17556696.

He FJ, Markandu ND, Sagnella GA, de Wardener HE, MacGregor GA. Plasma sodium and the regulation of cortisol and aldosterone in humans. Hypertension. 2001;38(3):498–502. PubMed ID: 11566928.

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Please share this video with your friends and family. Wishing you and your family many Blessings! ❤️???????? Dr M

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