Why do I get cravings at night?

Nikkiey comes back to this across several episodes. On Ep. 174 she says that about 90% of the time, the urge to snack on the couch at night happens because you didn't get enough protein earlier. On Ep. 303 she explains that a protein-rich meal keeps you full for two to three hours. That's why she recommends several smaller meals through the day. On Ep. 174 she suggests 20 to 30 grams of protein per meal, and on Ep. 172 she mentions around 30 grams, depending on your needs. She adds that carb-heavy meals, especially simple carbs, can spike insulin and leave you wanting more.

On Ep. 332 she pushes back on the self-blame. Women stuck in chronic dieting often crave sugar at night and decide they have no self-control. Nikkiey says it's dysregulated hunger hormones and under-fueling. When you eat enough, prioritize protein and fiber, and eat balanced meals, she says cravings calm down, hunger gets more predictable and food noise gets quieter.

Ep. 295 adds some nuance. If you're never hungry, or only hungry at night, the episode says you could be running on stress hormones all day or not eating consistently. Nikkiey also notes that sugar and salt cravings are often biological, not just mental. She says they can reflect blood sugar crashes, magnesium deficiencies or your body asking for quick energy. If you suspect something more is going on, that's worth raising with your doctor.