Many runners and fitness-minded people unintentionally under-fuel—especially when trying to “eat clean” or lose weight. In this episode, Lisa Nelson explains why eating too little during the day often leads to overeating at night, low energy, and stalled progress.

This conversation covers:

• The signs of under-fueling
• Why cutting calories and carbs hurts performance
• How metabolism adapts to chronic under-eating
• The role of decision fatigue in food choices
• Planning meals and snacks to stay consistent
• Protein, calories, sleep, and energy basics

If you’re struggling with fatigue, nighttime overeating, or feeling stuck despite your efforts, this episode will help you rethink how much—and how often—you should be eating.

What You Will Learn (Short Version)

• Signs you’re under-fueling and why it backfires
• Why skipping meals leads to nighttime overeating
• How under-eating affects energy, metabolism, and performance
• Easy tips for balanced meals, snacks, and pre-planning
• Nighttime fueling strategies that support your goals

⏱️ Chapters (Short Version)

00:00 – Intro – Why under-fueling matters
01:00 – What Under-Fueling Looks Like – Cutting calories & carbs can backfire
03:00 – Nighttime Overeating – Why hunger hits after a “clean” day
05:00 – Balanced Meals & Snacks – Fuel for energy and performance
08:00 – Planning Ahead – Pre-decide meals to avoid mindless eating
10:00 – Nighttime Fueling Tips – Smart snacks without guilt
12:00 – Energy, Sleep & Recovery – How fueling affects overall health
14:00 – How Much Is Enough? – Simple calorie & protein guidance
16:00 – Final Encouragement – Key takeaways & next steps

https://transformnutrition.fit/

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