Hello and welcome to the Jessica Cooke Podcast, episode 222!
I'm so delighted to have you here with me today. In this episode, we're diving deep into a struggle that so many of you shared with me on Instagram: "Help, I can't stop eating junk food at nighttime."
This topic resonates with me on such a personal level because I've been there, and I know exactly how challenging it can be.
Today, I want to share my journey with you—my struggles, the numerous strategies I tried (and failed), and ultimately, how I overcame late-night snacking and transformed my relationship with food.
My hope is that by sharing my story, you'll find insights and inspiration to help you on your own path to a healthier, happier you.
So, let's get started!
My Struggle with Late-Night Eating
For years, late-night eating was a significant struggle in my life. Even as a fitness coach running a successful gym, I found myself constantly battling the urge to snack on the couch after a long day.
I'd have my breakfast, lunch, and dinner, but come evening, I'd reach for anything from cakes and biscuits to crisps—whatever I could get my hands on. It was a relentless cycle that left me feeling frustrated and defeated.
I vividly remember the days when I managed Inspire Fitness, a women-only gym with two bustling locations on the Tuam Road and in Barna. The facility was massive, spanning 2,500 square feet, and we had an incredible team and community.
My kids were tiny at the time, and life was a whirlwind of responsibilities and commitments. Despite the gym's success and my role as a fitness coach, I couldn't seem to get a handle on my own eating habits.
I used to think that constant struggle was just part and parcel of being fit and healthy. I looked at others who seemed to have it all together and assumed they were secretly battling the same issues or relying on sheer willpower to maintain their health.
But deep down, I yearned for more— I wanted to feel genuinely healthy, confident, and in control of my relationship with food.
The Turning Point: COVID-19 and New Beginnings
When COVID-19 hit in 2020, everything changed. The government closed gyms, and suddenly, the routine and structure I relied on vanished overnight. For about nine nights, I found myself spiraling—drinking and eating heavily, feeling lost and overwhelmed.
On the tenth morning, I hit a breaking point.
I woke up hungover, sweaty, and utterly disgusted with myself. I remember turning to my husband, Joe, and saying, "I'm at a crossroads. I can either continue down this path, waiting for the gym to reopen while indulging in unhealthy habits, or I can rise up and be a leader."
Thankfully, I chose the latter.
I knew my clients needed support during this uncertain time, so I pivoted and launched an online program. The community rallied together, and it was a beautiful thing to witness.
However, despite this professional success, my personal struggles with food persisted. I continued to battle late-night snacking and found myself obsessing over food throughout the day.
The Endless Cycle of Failed Strategies
Over the years, I tried countless strategies to curb my late-night eating habits. Here's a rundown of what I attempted and why none of it worked for me:
1. Willpower
I tried to "white-knuckle" my way through cravings, relying solely on willpower. This approach would sometimes work for a few days, but inevitably, I'd cave and feel even worse about myself. Willpower alone simply wasn't sustainable.
2. Motivation
I thought staying motivated and focused on my goals would help me resist the urge to snack. But come 6 PM, my motivation would vanish, and I'd find myself reaching for comfort foods once again.
3. Healthy Substitutions
I experimented with substituting junk food for "healthier" options like Greek yogurt with fruit. While this worked when I was feeling strong, it didn't address the underlying habit of eating after dinner. Eventually, I'd revert to less healthy options, often overeating in the process.
4. Going for Walks
I tried distracting myself by going for evening walks. While exercise is beneficial, this tactic left me feeling cold, hungry, and still craving snacks. It also took me away from the cozy family time I cherished, making it an unsatisfying solution.
5. Saving Up Calories
I attempted to eat minimally during the day to "save" my calories for the evening. This led to a cycle of restriction and overeating, leaving me feeling sluggish and guilty the next morning. It was a punishing approach that did more harm than good.
6. Doing More Exercise
I thought adding more workouts to my routine would compensate for my eating habits. At one point, I was doing five online workouts a week and even incorporated jogging. Despite all this physical activity, my clothes remained tight, and I still didn't feel good about myself. More exercise wasn't the answer.
The Unexpected Shift: Discovering Affirmations
Amidst all these failed attempts, something unexpected happened.
One day, I decided to introduce affirmations at the end of our online workout sessions. It was a spontaneous decision— I asked everyone to take a deep breath and repeat after me: "Peace begins in me."
What happened next was profound. After that session, I sat on my steps and just bawled my eyes out. The affirmation hit me like a ton of bricks because it felt so untrue. I realized that peace definitely did not begin in me. I was stressed, overwhelmed, and disconnected from myself.
This simple practice of affirmations opened the floodgates to a deeper understanding of my struggles. I started incorporating other affirmations like "You are safe, you are loved, you are enough."
Each time, it brought up intense emotions and made me confront the reality of how I truly felt about myself.
The Journey Inward: Addressing the Root Causes
These affirmations were a wake-up call. They made me realize that my late-night eating wasn't about hunger or lack of willpower—it was about unmet emotional needs, stress, and a lack of self-compassion. I was using food and alcohol to fill a void and to cope with feelings I hadn't addressed.
From that moment, I embarked on a journey of self-discovery and healing. I focused on:
1. Reducing Stress and Overwhelm
I acknowledged how overworked and overwhelmed I was. I began setting boundaries, saying no when necessary, and prioritizing activities that brought me joy and relaxation. I made space in my life for rest and self-care, which helped lower my stress levels significantly.
2. Practicing Self-Awareness
I started paying attention to my thoughts and feelings, especially around food. I asked myself why I felt the need to snack at night and explored the emotions behind those cravings. This self-awareness helped me understand my triggers and allowed me to respond more thoughtfully rather than reactively.
3. Cultivating Self-Compassion
I worked on being kinder and more compassionate toward myself. Instead of berating myself for slipping up, I learned to treat myself with the same understanding and empathy I would offer a friend. This shift in mindset made a world of difference in how I approached my health and wellness journey.
4. Developing Healthy Coping Mechanisms
I explored healthier ways to cope with stress and emotions, such as journaling, meditation, and spending quality time with loved ones. These practices helped me process my feelings without turning to food for comfort.
The Birth of Thrive Coaching
This transformative journey led to the creation of Thrive Coaching, a program that combines fitness, nutrition, and mindset work to help women achieve lasting health and wellness.
Through Thrive Coaching, I help my clients address the root causes of their struggles, just as I did, enabling them to break free from unhealthy habits and create sustainable, positive change in their lives.
Embracing the Journey and Overcoming Setbacks
One of the most critical lessons I've learned is that overcoming challenges isn't about trying harder or being perfect. It's about embracing the journey, being patient with yourself, and understanding that setbacks are a natural part of growth.
I used to fear failure and viewed each setback as proof that I wasn't good enough. Now, I see them as opportunities to learn and grow.
The more we put ourselves out there and strive for change, the more likely we are to stumble—and that's okay. What matters is that we keep getting back up and moving forward.
Final Thoughts
If you're struggling with late-night eating or any other health challenge, know that you're not alone, and there is a way forward.
The solution isn't found in restrictive diets, excessive exercise, or sheer willpower. It's found in turning inward, addressing your emotional needs, reducing stress, and cultivating a loving and compassionate relationship with yourself.
Change doesn't happen overnight, and it's not always a straight path. But with patience, self-awareness, and the right support, you can transform your relationship with food and your body, just as I did.
Thank you so much for joining me in this episode and for allowing me to share my story with you.
If you resonate with this and feel ready to embark on your own journey of transformation, I'd love to help you through Thrive Coaching. You can find more information at jessicacooke.ie.
If you enjoyed this episode, please like, subscribe, and rate the podcast—it would mean the world to me. And if you have any topics or struggles you'd like me to discuss in future episodes, feel free to reach out via email at jessica@jessicacooke.ie or send me a DM on Instagram at @jessicacooke.
I promise to keep your messages anonymous and address your concerns in upcoming episodes.
Until next time, take care, be kind to yourself, and remember—you are enough just as you are.
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All my love,
Jessica Cooke