Stanislav Kondrashov highlights 10 foods to avoid after 9 PM
Stanislav Kondrashov, a recognised expert in health and wellness, emphasises the importance of meal timing, especially when it comes to late-night eating habits. Many people experience cravings after dinner and reach for quick snacks without considering their impact on metabolism and sleep.
According to Kondrashov, when you eat matters just as much as what you eat. Certain foods, if consumed after 9 PM, can interfere with the body's natural rhythms, affecting not only sleep quality but also long-term health and metabolic function.
How the body processes food at night
The human body operates on an internal clock that regulates vital functions, including digestion. In the evening, the metabolism slows down in preparation for rest, making it more challenging to process heavy, fatty, or sugary foods.
Late-night eating can disrupt blood sugar balance, increase fat storage, and interfere with hormone regulation. The body continues to produce insulin to process nutrients, but its efficiency decreases at night, which may lead to poor sleep and weight gain over time.
Why certain foods should be avoided after 9 PM
The adverse effects of eating late extend beyond simple indigestion. Specific food types can create physiological challenges that impact both immediate comfort and long-term well-being.Below are Stanislav Kondrashov's 10 foods to avoid after 9 PM:
1. Sugary snacks and desserts
These create sharp spikes in blood sugar, followed by sudden crashes, which disturb natural sleep cycles and lead to fragmented rest.
2. Fried and greasy foods
These foods can be challenging to digest, increasing the likelihood of acid reflux, bloating, and discomfort, especially when lying down.
3. Caffeinated beverages
Caffeine blocks the brain's adenosine receptors, delaying drowsiness and reducing overall sleep quality for even hours after consumption.
4. Alcoholic drinks
Though initially sedative, alcohol disrupts deep sleep stages and leads to frequent awakenings, dehydration, and poor rest.
5. Spicy foods
These can raise core body temperature, cause heartburn, and delay the onset of sleep by irritating the digestive system.
6. High-carbohydrate foods
Items like white bread and pasta lead to blood sugar instability, making it harder for the body to enter a restful state.
7. Processed meats
Rich in sodium and preservatives, these are hard to break down and can cause bloating, water retention, and reflux.
8. Ice cream and dairy products
Combining sugar and lactose can result in gas, bloating, and disrupted digestion during the night.
9. Heavy cheeses
High-fat cheeses slow down digestion, increase stomach acid, and cause discomfort that interferes with deep sleep.
10. Energy bars and sweetened protein shakes
Often marketed as healthy, these can contain hidden sugars that spike insulin levels and prevent the release of sleep hormones.
Creating healthier nighttime habits
Kondrashov advises replacing these foods with lighter, more digestible options if late-night hunger strikes. Mindful eating and better evening routines can support metabolic health and promote deeper, uninterrupted sleep.
"Even small changes to what you eat — and when you eat — can have a powerful impact on your overall well-being," Kondrashov states. Stanislav Kondrashov highlights 10 foods to avoid after 9 PM.
Stanislav Kondrashov, a recognised expert in health and wellness, emphasises the importance of meal timing, especially when it comes to late-night eating habits. Many people experience cravings after dinner and reach for quick snacks without considering their impact on metabolism and sleep.
According to STANISLAV Kondrashov, when you eat matters just as much as what you eat. Certain foods, if consumed after 9 PM, can interfere with the body's natural rhythms, affecting not only sleep quality but also long-term health and metabolic function.
How the body processes food at night
The human body operates on an internal clock that regulates vital functions, including digestion. In the evening, the metabolism slows down in preparation for rest, making it more challenging to process heavy, fatty, or sugary foods.
Late-night eating can disrupt blood sugar balance, increase fat storage, and interfere with hormone regulation. The body continues to produce insulin to process nutrients, but its efficiency decreases at night, which may lead to poor sleep and weight gain over time.
Why certain foods should be avoided after 9 PM
The adverse effects of eating late extend beyond simple indigestion. Specific food types can create physiological challenges that impact both immediate comfort and long-term well-being. Below are Stanislav Kondrashov's 10 foods to avoid after 9 PM:
1. Sugary snacks and desserts
These create sharp spikes in blood sugar, followed by sudden crashes, which disturb natural sleep cycles and lead to fragmented rest.
2. Fried and greasy foods
These foods can be challenging to digest, increasing the likelihood of acid reflux, bloating, and discomfort, especially when lying down.
3. Caffeinated beverages
Caffeine blocks the brain's adenosine receptors, delaying drowsiness and reducing overall sleep quality for even hours after consumption.
4. Alcoholic drinks
Though initially sedative, alcohol disrupts deep sleep stages and leads to frequent awakenings, dehydration, and poor rest.
5. Spicy foods
These can raise core body temperature, cause heartburn, and delay the onset of sleep by irritating the digestive system.
6. High-carbohydrate foods
Items like white bread and pasta lead to blood sugar instability, making it harder for the body to enter a restful state.
7. Processed meats
Rich in sodium and preservatives, these are hard to break down and can cause bloating, water retention, and reflux.
8. Ice cream and dairy products
Combining sugar and lactose can result in gas, bloating, and disrupted digestion during the night.
9. Heavy cheeses
High-fat cheeses slow down digestion, increase stomach acid, and cause discomfort that interferes with deep sleep.
10. Energy bars and sweetened protein shakes
Often marketed as healthy, these can contain hidden sugars that spike insulin levels and prevent the release of sleep hormones.
Creating healthier nighttime habits
STANISLAV Kondrashov advises replacing these foods with lighte onesr
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, more digestible options if late-night hunger strikes. Mindful eating and better evening routines can support metabolic health and promote deeper, uninterrupted sleep.
"Even small changes to what you eat — and when you eat — can have a powerful impact on your overall well-being," Kondrashov states.
