How to Stop Sugar Cravings at Night: Proven Tips to Curb Late-Night Snacking

Do you struggle with sugar cravings, especially after meals and at night? Then read on to learn actionable strategies to overcome your cravings and gain control!

First, I must tell you…I am a recovered nighttime snacker. There were times when it bordered binge-eating, for sure. Eating past the point of long feeling full, dulling my achy tiredness with mindless snacking, and feeling distressed and shameful of my behavior.

For YEARS!

I’d even be extra conscious of my dinner so I could save room and calories for my special, ‘me-time’ snack once the kids went to bed.

What happened?

I really made a plan. I wrote down my strategy and used research-based cognitive behavioral techniques to guide my actions.

And it worked. It can for you, too, my friend. You just have to be ready and willing and make a plan.

Why do you get sugar cravings, especially at night?

Physiological causes of nighttime sweet cravings

There are a few pesky hormones to blame for that out-of-control feeling around sweets.

One reason for sugar cravings is an imbalance of blood sugar levels during the day.

Snag my Ultimate Guide to Crush Nighttime Snacking? Get my top 7 Tips to Crush Your Cravings!

A typical food recall I hear goes something like this: “I don’t eat much at all and I eat low calorie…my day goes like this: Cornflakes with milk for breakfast with a banana. Then I usually don’t have time for lunch, so I grab something healthy, like an apple. Then I’ll have some pretzels and one cookie if it’s in the office. I don’t understand why I can’t control myself around junk food at night!”

As soon as this woman started to frontload protein with regular, timed meals, those cravings started to dissipate.

Why?

Although her meals were healthy enough and were low calorie, they sent her on a blood

sugar-spiking frenzy. Each time your blood sugar shoots up, your body must release insulin to escort sugar into your cells, where it belongs. Well, this causes a lot of highs and lows in blood sugar which stirs up other hormones, which make you hungry and crave sweets. And, I don’t know about you, but when I’m hungry, I crave carbs. I’ve never wanted to dig into a hunk of dry, grilled chicken breast.

But maybe that’s just me.

A second physiologic reason for sugar cravings at night is an imbalance of nutrients.

The above woman has strong sugar cravings at night is a lack of structured, dependable eating during the day of nutrient-rich foods. I call it, “underfueling and overcompensating”.

Your body likes to know it will receive dependable food at regular intervals. It does not want to be surprised. It wants you to always be running after those tigers and eating the meat every 4 hours, or so.

(Along with some ancient seeds and berries for fiber, milk for calcium, fish for omega-3’s…you get the point…balanced meals.)

A third physiologic reason for nighttime sugar cravings is elevated cortisol levels. Cortisol, often referred to as the “stress hormone”, plays a significant role in how your body responds to stress. Chronically high levels can alter blood sugar and insulin levels, causing the body to seek quick energy.

This happens because your body may burn through glucose quickly in times of stress, leading to a dip in blood sugar.

Lastly, ghrelin is another key player in the nighttime sugar craving game. Ghrelin is our “hunger hormone” and helps regulate appetite and food intake. Ghrelin levels rise before eating and fall after eating. When ghrelin levels are high, you’re more likely to crave foods that will give you quick energy and calories. (Can anyone say, potato chips??)

Ghrelin has been shown to activate the brain’s reward system, particularly in areas linked to cravings and food pleasure.

Sleep deprivation and stress can also increase ghrelin levels, which cause a physiologic and emotional drive for sweet, calorie-dense foods.

So it’s not in your head. You ARE craving sweets.

Then, of course, there are the emotional and behavioral causes of sugar cravings.

We’ve probably all said at one point, “Well, I had a rough week…I deserve this”.

There is a psychological reward of indulging in sugar after a long day that can quickly become a conditioned habit. (We go into this, in depth, in my Ditch the Diets group bootcamp.)

Boredom, stress, and lack of sleep are other reasons that can drive sugar cravings.

Actionable Tips to Stop Sugar Cravings at Night

1. Balance Your Meals During the Day

Don’t diet all day, just to lose control at night.

Eat 3 balanced meals per day…protein, fiber and healthy fats at every meal. It doesn’t have to be fancy.

Here are some examples:

Breakfast: Whole grain waffles with peanut butter and fruit. Coffee with milk

Lunch: Tuna salad over greens, some whole grain crackers, and some dried figs or dates.

Dinner: Baked fish/chicken/pork, a side of barley, and some grilled asparagus or vegetable of choice.

The important part is eating in a way to balance your hormones. The protein, fiber and healthy fats in these meals will also keep you satiated for a longer period of time, preventing you from being hungry every 2 hours.

2. Address Emotional Eating with Non-Food Strategies

As I mentioned above, in my Ditch the Diets Bootcamp, we take a deep dive into cognitive behavioral strategies to help you break the habits and conditioning you've developed around food. It really takes a strategy to put actions in place when you would normally turn to food.

Some ideas would be to distract yourself, or do something with your hands, instead of eating. Maybe you could pain, knit, or workout.

3. Practice stress-reducing techniques like journaling or meditation.

4. Replace nighttime snacking habits with self-care rituals (e.g., a warm bath).

5. Improve Your Sleep Hygiene

6. Plan for Healthy, Low-Sugar Snacks

Ideas for snacks that satisfy cravings without overloading on sugar:

Greek yogurt with berries

Dark chocolate (85% cocoa or higher)

Apple slices with almond butter

Dates with peanut butter

Rice cakes with chocolate sun nut butter

Frozen banana slices

Warm milk with cinnamon

Crushing your sugar cravings won’t happen overnight, but it’s absolutely possible! Start by setting realistic goals, gradually reducing sugar, eating balanced meals throughout the day, managing stress, and improving your sleep hygiene as needed.

Don’t forget to Grab my Ultimate Guide to Crush Nighttime Snacking? Get my top 7 Tips to Crush Your Cravings HERE!

What is Protein coffee and 4 Protein Coffee Recipes

Busy mornings no longer mean that you have to sacrifice your health. Balance your schedule, and your blood sugar, by boosting the staying power of your coffee by making it protein coffee.

(Theresa Gentile is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. As an Amazon Associate, I earn from qualifying purchases.)

I went for breakfast the other day with some mom friends after dropping the kids off at school. But instead of breakfast, everyone just ordered coffee, saying they can't each much early in the morning, so I did the same. Fast forward to 11 am when I returned home and I was famished - ready to grab any food I could find.

In the hustle and bustle of a busy mom’s life, mornings can often feel like a race against the clock. Between getting the kids ready, managing household tasks, and preparing for the workday ahead, it’s no wonder that breakfast sometimes falls by the wayside.

I see way too many people "dieting" all day, just to lose control with hanger at dinnertime and eat anything they can get their hands on.

But what if there was a quick, convenient way to kickstart your day with a boost of energy and nutrition? Enter protein coffee—a simple solution that combines the energizing power of coffee with the muscle-supporting benefits of protein. This trendy beverage is a go-to for moms who want to fuel their bodies, support their weight loss goals, and maintain their busy lifestyle without skipping the most important meal of the day.

What is Protein Coffee or Protein Coffee Powder?

Protein coffee is exactly what it sounds like: a blend of coffee and protein powder. This powerhouse combination offers the best of both worlds—caffeine to jumpstart your day and protein to keep you full and satisfied. It's the perfect way to add protein to breakfast if there isn't any breakfast, or if your breakfast isn't rich in protein that morning.

There are several ways to prepare protein coffee, depending on your preferences. You can mix protein powder directly into hot brewed coffee, blend it into an iced coffee, or use a ready-to-drink protein shake as your coffee creamer. The versatility of protein coffee means you can customize it to suit your taste buds, whether you prefer it sweet, creamy, or with a hint of flavor from your choice of protein powder. The type of protein powder you choose can impact how well it mixes with hot or cold liquids. Let’s break down the different preparation methods and which protein powders work best for each.

How to Make Protein Coffee

1. Mixing Protein Powder into Hot Coffee

• Best Protein Powders: Whey protein isolate or collagen peptides

• Why: Whey protein isolate and collagen peptides dissolve pretty smoothly in hot liquids without clumping. They also have a relatively neutral flavor, making them a great addition to coffee without overpowering the taste.

• How to Prepare:

  • Brew your favorite hot coffee.

  • Let the coffee cool for a minute (this prevents the protein from curdling).

  • Stir in a scoop of whey protein isolate or collagen powder.

  • Mix thoroughly with a spoon or use a handheld frother for an extra creamy texture.

2. Mixing Protein Powder into Iced Coffee

• Best Protein Powders: Plant-based protein, casein protein, or flavored whey protein

• Why: Plant-based and casein proteins tend to thicken when mixed, which can add a creamy texture to cold drinks. These powders also blend well in a blender, ensuring smoothness without clumping.

• How to Prepare:

  • Brew a cup of coffee and chill it in the fridge, or use cold brew coffee.

  • In a blender, combine the chilled coffee with a scoop of your preferred protein powder.

  • Add ice cubes and blend until smooth.

  • Optionally, add almond milk, a splash of vanilla extract, or your favorite sweetener for extra flavor.

3. Using Ready-to-Drink Protein Shakes as Coffee Creamer

• Best Protein Options: Pre-made protein shakes or protein creamers (dairy or plant-based)

• Why: Ready-to-drink protein shakes are convenient and often come pre-flavored, making them an easy and delicious substitute for traditional coffee creamers.

• How to Prepare:

  • Brew your coffee as usual, hot or iced.

  • Replace your regular creamer with a pre-made protein shake (vanilla, chocolate, or caramel flavors work particularly well).

  • Stir, and you’re ready to enjoy a creamy, protein-packed coffee on the go!

4. Mixing Protein Powder with Cold Brew Coffee

• Best Protein Powders: Whey protein concentrate or flavored protein powders

• Why: Cold brew coffee has a smooth flavor that pairs well with richer protein powders like whey concentrate. Flavored protein powders (such as chocolate or vanilla) add a milkshake-like texture without the need for extra ingredients.

• How to Prepare:

  • Pour cold brew coffee into a shaker bottle.

  • Add a scoop of whey concentrate or flavored protein powder.

  • Shake vigorously for a smooth, creamy drink.

  • If you like your coffee sweeter, add a touch of stevia or a splash of milk.

5. Protein Coffee Smoothie

• Best Protein Powders: Any type (whey, casein, or plant-based)

• Why: When making a smoothie, you have more flexibility with the type of protein powder you use since everything is blended. Adding fruit, nut butter, and ice makes it easy to mask any texture differences.

• How to Prepare:

  • Blend brewed coffee (chilled or cold brew) with a scoop of protein powder, a frozen banana, a tablespoon of peanut or almond butter, and ice.

  • Add milk or a milk alternative (like almond or oat milk) to reach your desired consistency.

  • Blend until smooth for a satisfying and energizing coffee smoothie.

Is Protein Coffee Good for You?

Eating a high protein breakfast is beneficial for weight loss, muscle maintenance, metabolism, and satiety. (Link to another one of my blog posts?) Of course, you don't want to exceed your protein needs for the day.

Adding protein to your coffee is a good idea when accompanying a lower protein breakfast. This way, if your breakfast is more carb-heavy, you're guaranteed to prevent your blood sugar from spiking as the protein helps slow glucose absorption.

And if your breakfast is devoid of any food at all, at least you'll be fueling your muscles, cells, and your brain until lunchtime.

Can you Make Protein Coffee Every Day?

The consumption of protein powder is generally safe, but I always suggest getting your nutrients from whole foods first. Protein powder is a safe addition for most of your breakfasts, though. (Everyone who knows me, knows my favorite expression is, "Everything in moderation".)

So, don't rely on it, but use it strategically.

Also, be mindful of your caffeine intake—too much caffeine can lead to jitteriness, anxiety, or disrupted sleep.

Is Protein Coffee a Good Breakfast?

Protein coffee can be a good breakfast option, particularly for those mornings when you’re short on time. It provides a quick and easy way to ensure you're consuming protein so you have sustained energy and a sense of fullness that can last until your next meal.

While protein coffee alone does not provide all the nutrients you need for a balanced breakfast, it can be a solid foundation. Pairing it with something nutrient-dense can help round out your meal. Try pairing your protein coffee with:

A piece of fruit

A handful of nuts

High fiber cereal

Whole grain toast

Oatmeal

Slices of avocado

---

Some of my favorite protein powders

There are a LOT of protein powders on the market. In fact, I just got back from our annual national nutritional conference where the expo hall featured companies with new products. I can't tell you how many new protein powders there are on the market and how many new products are being created with protein powders in them. These are some of my favorite protein powders based on taste, dissolubility and, of course, nutrition.

Whey protein isolates:

-Now Foods Sports Nutrition whey protein isolate, unflavored - blends easily into liquids, no sugar at all. Simple ingredients. Great price point.

-Isopure whey protein isolate powder, unflavored - blends easily; no sugar.

-Thorne - whey protein isolate powder, chocolate - blends easily into liquids and is sweetened with a little cane sugar and monk fruit.

Whey protein concentrates:

Now Foods Sports Nutrition whey protein concentrate, vanilla. Blend with into coffee with an immersion blender or regular blender. Sweetened with xylitol. Great price point.

Pea protein:

Orgain organic pea protein powder. Vegan. Chocolate peanut butter flavor, in addition. to others. Sweetened with erythritol.

Ready to Drink Protein Shakes:

-Fairlife - A ready to drink protein shake. About80% casein, 20% whey protein (what is naturally in milk) milk-based protein shakes that have gone through "ultra-filtration" to remove most of the lactose and sugar and leaves more protein and calcium. Some varieties sweetened with sucralose.

I also have some of these products in my fullscript dispensary. Just create an account if you don't already have one.

---

Here are 4 Delicious Protein Coffee Shake Recipes

1. Classic Vanilla Protein Coffee (Hot)

   Ingredients:

   1 cup hot brewed coffee

   1 scoop vanilla whey protein isolate

   1 tablespoon almond milk

   Sweetener of choice

   Instructions: Mix the protein powder with almond milk until smooth, then add to hot coffee. Stir well and sweeten to taste.

   
   
   
   

   2. Java Choco Smoothie (Cold) (This is the only smoothie I make that my husband will drink...it tastes just like Baya Bar's)

   • Ingredients:

     • 1 cup cold brewed coffee

     • 1 scoop chocolate plant or whey-based protein

     • 1 tablespoon peanut butter

     • 1 frozen banana

     • 1/2 cup low-fat milk or non-dairy alternative

   • Instructions: Brew coffee and let stand a few minutes (or use iced coffee). Blend all ingredients in a blender until smooth.

   
   

   3. Cinnamon Spice Protein Latte (Hot)

   • Ingredients:

     • 1 cup hot espresso or strong brewed coffee

     • 1 scoop collagen protein

     • 1/2 teaspoon cinnamon

     • 1 tablespoon oat milk

     • Sweetener of choice

   • Instructions: Mix the collagen protein with oat milk and cinnamon until smooth, then add to hot coffee. Stir well and sweeten as desired.

4. Pumpkin Protein Coffee Recipe

• Ingredients:

  • 1 cup brewed coffee (hot or cold)

  • 1/2 cup unsweetened almond milk (or milk of choice)

  • 1 scoop vanilla or unflavored protein powder (whey or plant-based)

  • 2 tablespoon pumpkin puree (unsweetened) (OR, in lieu of the pumpkin ingredients, you can use 1-2 tablespoons of a pumpkin flavored coffee creamer)

  • 1/2 teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, and ginger)

  • 1 teaspoon maple syrup or honey (optional for sweetness)

  • 1/2 teaspoon vanilla extract

  • Ice (if making an iced coffee)

• Instructions:

  • Brew your coffee and set it aside.

  • In a blender, combine the protein powder, pumpkin puree, pumpkin pie spice, vanilla extract, and almond milk. Blend until smooth.

  • Pour the protein pumpkin mixture into your coffee. If you'd like it sweetened, add maple syrup or honey.

  • For hot coffee: Heat everything together in a small pot over medium heat, stirring until it's well combined.

  • For iced coffee: Add ice to a glass, pour the coffee and pumpkin protein mixture over the ice, and stir.

  • Top with a sprinkle of extra pumpkin spice if desired.

Will you try it? Have your own fav protein coffee recipe?? Let us know!

Cheers to healthy drinking!

Theresa

Why My First Surgery was a Wake-Up Call for Body Appreciation

Going through my first surgery was an eye-opening experience that reminded me just how incredible our bodies are—and why it’s so important to care for them.

Despite working in hospitals for over 18 years, my first real experience as a patient was during childbirth. Being healthy has always been a blessing, and it’s something I’ve never taken for granted. It’s what inspired me to pursue a career in health science and dietetics in the first place.

Like many women, I didn’t know exactly what to expect in the delivery room or what recovery would really be like. My last experience with childbirth was ten years ago, and it was a whirlwind of love, emotions, and learning about my body’s strength. I discovered what real pain feels like, what it means to truly rest, and that my body is capable of healing—even when it doesn’t seem possible.

So, why did I think I’d bounce back from surgery so quickly? Well, familiarity plays a part. I spent six years working in a surgical ICU, learning a ton from brilliant doctors and seeing patients go through surgery multiple times a week. I sympathized with them, but I couldn’t fully empathize until it was my turn.

I figured I’d recover quickly because I had the odds in my favor, right? No medical history, in decent shape, and I’d been prioritizing strength training and focusing on protein to boost muscle mass. (We know that good nutrition and higher muscle mass can lead to better post-surgical outcomes.)

But, even though I didn’t have any post-op complications, the recovery process still slowed me down, especially with the lingering effects of anesthesia. (I had gyn ambulatory surgery with a few abdominal incisions.)

This forced downtime gave me a chance to reflect on some things I’d been taking for granted.

Here are 3 lessons I learned after surgery that was a wake-up call for body appreciation:

Lesson 1: Your body is only as good as the care you give it. Sure, our bodies strive for balance and homeostasis, but being in good nutritional shape is crucial. Having enough vitamins, eating lean proteins to support muscle and healing, and consuming healthy fats to protect your heart can all speed up recovery, reduce inflammation, and prevent complications.

Lesson 2: I’m so grateful for the muscle mass I’ve built over time. Not being able to use my abdominal muscles because of the incisions meant relying on other muscles—like my lower back, other core muscles, and legs—to help out.

Lesson 3: I appreciate my body’s functionality more than ever. Whether you wear a size 10 or 12 doesn’t determine how well your body works. Nourish and move your body so it can carry babies, climb stairs without leaving you breathless, take long walks with your kids without worrying about making it back, and heal properly after any planned or unplanned events. This body gets me out of bed every morning, gets me to work, and lets me get everyone else in my life where they need to go. My body's functions are important and I want to treat my body right. 💪

Respect your body, appreciate your body, and love your body.

When you do, choosing healthy foods, habits, and exercise becomes so much easier.

Did you have a similar experience? Let me know!

✌️Peace friends,

Theresa