Late Night Snack Demons

Late Night Snack Demons

I am a notorious late night snacker. I can do really great and stick to my plan all day but then late at night i’m starving (or at least I think I am.) 

Here is some basic knowledge and some approaches that may work for you. As my friend Rob likes  to say YMMV “Your mileage may vary”…

Eating enough?

First of all; you may not be eating enough throughout the day.

You’re eating clean. Light breakfast or smoothie or maybe nothing, salad and clean protein for lunch then more protein and veggies at dinner. Super clean and low in carbs and fats! But hey, you’re actually only eating like 1,200 calories… That’s really not enough, especially if you exercise regularly.   

Let’s look at a healthy level of caloric intake for a 35 year old Female who weighs around 185 lbs and is 5’ 8” who works out 1-3 times per week. She should be eating 2,400 to 2,100 calories per day.  You can use a calorie intake calculator online to get a quick look at where you should be personally. I recommend getting a decent body scan as well like an InBody scan or professional skinfold measurement by a doctor or fitness professional.

The reason for this is that if you are not eating enough calories to maintain your lifestyle you will wind up feeling hungry all the time. Which will most likely result in binge eating and/or snacking when it’s available. 

Food Quality Matters

While a calorie is a unit of measure for the energy found in food. Not all calories are the same IMHO. A calorie of sugar is not made up of the same stuff as a calorie of vegetables or steak. So if you are consuming what I could call “junk” calories they will not go as far as more nutritionally dense calories. So don’t just add more calories to your daily diet, add more high quality foods as well. 

Max Lugavere & Late Night Snacking

Health and science journalist, New York Times bestselling author and podcaster Max Lugavere ( cited a recent study “which involved 16 overweight men AND women (!), skipping breakfast and eating a late night snack after dinner (~9pm), compared to eating breakfast an hour after waking and an early dinner (between 5 and 6pm) and fasting afterwards, led to higher levels of grehlin (hunger hormone), lower levels of leptin (metabolic regulator), higher subjective hunger, and a lower metabolic rate the next day.⁣”

What we conclusions we can draw from the study is that we have a natural day/night rhythm and when we put food into our system “after hours” we can short circuit that and the resulting hunger the next morning and early afternoon can be significant enough to make us break our plans. 

Fix your environment

Something else i’ve discovered about myself is that I am an opportunistic snacker. If it’s there and I can find it, I may just eat it. I have good discipline in many aspects of my life except for snacking in general. One way I combat this is by simply NOT having things to snack on in my environment. I mean, I do my own shopping so why do I even get the snacks in the first place. There’s lots of reasons I can cook up for having the snacks but they are not really true… So, don’t buy them, or throw it out. That way when the snack demon hits you, you can go looking, but they won’t be there.

Murph 2022 & Ruck

Murph 2022 & Ruck

We will once again honor our fallen soldiers by participating in the Memorial Day Murph as well as hosting a 5-mile and 10-mile ruck march in partnership with Project Ruck.

Register Here!

On Monday, May 30th, Americans across the country will remember the sacrifices made by our brave men and women who gave their lives in the service of this great country.

Project Ruck Memorial Day Ruck and Murph
This is a free event and is open to the public. We encourage you to come out and support the memories of our fallen soldiers.

Register Here!

The ruck march will begin at Franklin Defense located at 1140 Moseley Ave. Irmo, SC. The route for the ruck is from Franklin Defense and across the Lake Murray Dam. The 5-mile ruck will end at the park at the end of the dam and the 10-mile ruck will end at Franklin Defense. All details will be emailed to registered participants.

Immediately following the ruck march, Warrior Fitness & Franklin Defense will host a “MURPH” in honor of those who made the ultimate sacrifice for this great nation. The workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and ends with another 1-mile run. The Murph is also a free event open to the public.

One Thing To Try This Week

One Thing To Try This Week


Feeling like you’ve been doing all the right things in the gym but also feel like you’re lagging behind on your goals? Intention might be the missing ingredient you’re looking for.

Focusing on your Intention in your workouts could reap big dividends. 

This doesn’t mean you should be redlining in every WOD or leaving the gym feeling like you’ve just thoroughly had your ass kicked. It could simply be that all you need to do is bring some intentional focus to your workouts.

If you catch yourself just going through the motions, or lagging behind everyone else for whatever reasons. It’s probably time to focus on your approach or the intentions of the workout. 

Proper scaling and approach can really help you ring out every ounce of affect you’re looking for.

BTW your coach can help you with intention setting before each workout, or in the very least can help you set an approach that fits with the goals you’re working towards.

Here’s an example; the workout calls for 4 rounds of 10 Thrusters at 75 lbs and a 400 meter run. But when you perform Thrusters at 75 lbs they take you forever to get through. The intention of this workout is to get fast output and a high heart rate. So you should be scaling down to 50 or even 45 lbs on the thruster, and maybe even limiting the runs to 200 meters. 

This isn’t just about scaling down, maybe you need to scale up or maybe you’re recovering from an injury or being sick… it all adds up and the perscription is to take a moment and set your intention for the day BEFORE you start the workout.

For all your workouts this week, think about the muscles that you’re targeting before every set.

Build on good habits

Build on good habits

Did you know it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. In the study entitled “Habits—A Repeat Performance” they state that habits make up approximately 40% of our daily activities.

If you want to be successful in reaching any goal(s) that you’ve set for yourself you need to create habits that get you to where you want to be. So work on creating habits that work FOR you. Don’t focus on ‘killing bad habits’ instead focus on ‘building good habits’ or ‘excellence habits’.

Here are some GOOD Habits you can look at adding to your day, every day:

Habit #1: Working Out Early (or at a set time every day)

Habit #2: Exercise When Fasted

Habit #3: Create a ‘challenge’ for yourself. (push-ups > do 10 every day for a week, then 20, then 30… etc..)

Habit #4: Replace something in your diet… (Drink Water, not soda)

Habit #5: Practice Proper Breathing – Box Breathing.

Habit#6: Take a Cold Shower (rhea loves these)

Habit #7: Seek Out Silence or meditation (TURN OFF FACEBOOK)

Habit #8: Be Positive for 72 hours. (don’t complain, or whine or talk bad about someone else)

Habit #9: Rearrange Your Fridge.

Habit #10: Battle Buddy (tag a friend and check in on them every day…)

Habit #11: Seek out cardio – go for a long walk or run. – Cardio can help reset your nervous system.

Habit #12: Find Zen with your partner or close friends. – Do This (Look him or her in the eye and say, “I messed up. I’m sorry.” Then shut up.)

Habit #13: Check the Label – take some time at home, go through your cabinets and review the food labels on everything in there… learn.

Habit #14: Be Mindful

Habit #15: Keep a Food Journal. I like Loose IT.

Habit #16: Take a Cue to Stand – more important than ever if you’re working from home. ON THE COUCH…

Habit#17: Keep a daily schedule. 

Habit #18: Stretch –

Habit #19: Be Grateful

Habit #20: Get to the gym 3-4 times a week. 🙂 *you know I had to write that one…