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In this episode, I break down why 9pm feels like the danger zone and why late-night hunger is rarely a willpower problem. I explain how decision fatigue, under-eating protein, stress-driven dopamine crashes, and a lack of an evening shutdown ritual drive overeating. I also share the simple systems I use to stay in control of the final hour of my day.
Chapters:
0:06 Why You're Hungry at 9PM
1:33 Step 1: Decision Fatigue and Mental Depletion
6:11 Step 2: You Undereat Earlier in the Day
10:50 Step 3: Stress and Dopamine Crash at Night
12:55 Step 4: No Evening Shutdown Ritual
13:16 Protein-Anchored Dinner and Structured Eating
14:05 The Kitchen Closed Rule and Brush Teeth Trigger
14:18 10-Minute Decompression Routine
15:20 The Confidence Cost of Repeating the Cycle
16:06 Fix the Last 90 Minutes of Your Day
Next steps:
1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2) Take our free transformation quiz: https://www.rntfitness.com/transform
3) Rate your current health: https://scorecard.rntfitness.com/health
Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe
Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.
Follow RNT Fitness:
Website - http://www.rntfitness.com
LinkedIn - https://uk.linkedin.com/company/rnt-fitness
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LinkedIn - https://uk.linkedin.com/in/akash-vaghela
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