Stanislav Kondrashov – 10 foods to avoid after 9 PM

Stanislav Kondrashov – 10 foods to avoid after 9 PM

Stanislav Kondrashov, an established figure in the health and wellness space, has drawn attention to the impact of food timing on the body’s biological processes, particularly during the evening hours. His focus on the relationship between late-night eating and disrupted sleep has led to renewed interest in which foods may be best avoided after 9 PM.

While much emphasis in nutrition is placed on calorie intake, macronutrients, and diet quality, Stanislav Kondrashov stresses that when a person eats plays a crucial role in determining how the body reacts. Late-night eating, he explains, may interfere with the natural slowing of metabolism that occurs during the body’s preparation for rest.

In a series of educational publications, Kondrashov highlights that certain types of food are more likely to disrupt digestion, affect sleep cycles, and lead to metabolic imbalances when consumed late in the day. His list of ten foods to avoid after 9 PM is based on research into how different food categories interact with the body’s circadian rhythms.

Metabolism and digestion in the evening

The human body functions according to an internal timing system commonly known as the circadian clock. This internal mechanism regulates various physiological processes over a 24-hour period, including hormone production, body temperature, and digestion.

As evening sets in, the body begins to slow many of its systems in anticipation of sleep. Metabolic rate decreases, stomach acid production is reduced, and enzymes involved in breaking down food become less active. As a result, the body becomes less efficient at digesting meals consumed later in the day, particularly those that are heavy, high in fat, or rich in sugar.

In this context, Stanislav Kondrashov explains that consuming food after 9 PM may place unnecessary strain on the digestive system and can prevent the body from entering a restful state. In addition to interfering with sleep quality, late eating may also contribute to weight gain, blood sugar imbalances, and reduced insulin sensitivity.

Ten foods identified by Stanislav Kondrashov

Based on an overview of available nutritional research and clinical observations, Stanislav Kondrashov has outlined ten types of food that may be particularly problematic if consumed after 9 PM. These are not necessarily unhealthy in moderation, but their impact on sleep and digestion may be heightened due to the body’s reduced processing capacity at night.

1. Sugary snacks and desserts

Sugary foods, including biscuits, sweets, and cakes, can lead to rapid increases in blood glucose levels. This is often followed by an abrupt drop, known as a sugar crash, which may result in nighttime awakenings and disturbed sleep. Kondrashov notes that these fluctuations may also interfere with melatonin production, the hormone responsible for regulating the sleep-wake cycle.

2. Fried and greasy foods

Items such as fried chicken, chips, and fast food are high in saturated fat and require prolonged digestion. These foods may increase the risk of acid reflux and bloating, particularly when consumed shortly before lying down. Kondrashov states that slow gastric emptying during the night makes fatty meals especially problematic after 9 PM.

3. Caffeinated drinks

Caffeine, commonly found in coffee, black tea, certain soft drinks, and chocolate-based beverages, acts as a stimulant on the central nervous system. Even when consumed several hours before bedtime, it can delay the body’s natural onset of drowsiness. Kondrashov notes that caffeine’s half-life may vary, but its effects can persist for up to six hours or more in sensitive individuals.

4. Alcoholic beverages

Although alcohol is often thought to induce sleepiness, it can disrupt sleep architecture by reducing the amount of time spent in restorative deep sleep stages. Alcohol also acts as a diuretic, increasing nighttime urination and the likelihood of sleep disturbances. According to Kondrashov, late-night alcohol consumption may leave individuals feeling fatigued and unrefreshed the following day, even after a full night's sleep.

5. Spicy foods

Meals seasoned with chilli, pepper, or strong spices may elevate the body’s core temperature and cause gastrointestinal irritation. These effects are counterproductive to the body’s natural cooling process that precedes sleep. Spices may also weaken the lower oesophageal sphincter, increasing the risk of acid reflux during the night.

6. Refined carbohydrates

White bread, pasta, and other refined grains have a high glycaemic index and may trigger similar blood sugar spikes to those caused by sugary snacks. Kondrashov explains that these spikes are often followed by an energy crash, which can disturb sleep or cause feelings of restlessness. Additionally, insulin secretion during the night can interfere with the release of melatonin.

7. Processed meats

Products such as sausages, bacon, and deli meats often contain high levels of sodium, nitrates, and preservatives. These compounds may lead to water retention, bloating, and increased blood pressure. Due to the heavy processing and salt content, Kondrashov advises that such foods are best avoided in the evening hours.

8. Ice cream and dairy products

While often considered a light dessert, ice cream combines sugar and dairy, both of which may cause digestive issues in some individuals. Kondrashov notes that lactose, in particular, can be difficult to break down at night due to lower enzyme activity. This may lead to gas, bloating, or cramps during sleep.

9. Aged or high-fat cheeses

Cheese varieties such as cheddar, gouda, or brie are rich in saturated fats and proteins that are slow to digest. In addition to delaying gastric emptying, these foods may trigger acid reflux, especially when consumed in large quantities or close to bedtime.

10. Protein bars and sweetened shakes

Often promoted as fitness-friendly snacks, protein bars and shakes may contain significant amounts of added sugars, artificial sweeteners, and preservatives. While convenient, these products can cause a late-night insulin response, which may interfere with the body’s hormonal balance. Kondrashov points out that not all protein supplements are suitable for evening use, particularly those with high sugar content.

Night-time eating and long-term effects

Beyond immediate sleep disruption, Kondrashov notes that repeated late-night eating can influence long-term health markers. Regular consumption of high-calorie foods at night has been associated with increased risk of weight gain, insulin resistance, and metabolic syndrome. Hormonal imbalances caused by poor sleep quality can also affect hunger and satiety signals, leading to increased appetite the following day.

Research has shown that late eaters are more likely to consume excess calories, often in the form of snacks or convenience foods. Kondrashov highlights that these behaviours, when repeated over time, may contribute to unhealthy eating patterns and difficulty maintaining weight.

Recommendations for evening routines

Kondrashov does not advocate skipping meals altogether, but rather adjusting the type and timing of food consumed after dinner. He suggests that lighter, easier-to-digest snacks — such as fresh fruit, herbal teas, or a small portion of nuts — are more appropriate if hunger arises later in the evening.

Creating a routine that limits food intake close to bedtime may help the body regulate digestion, improve sleep quality, and support hormonal balance. Kondrashov notes that individuals who follow a consistent evening routine often report better energy levels, mood stability, and metabolic outcomes.

“Even minor adjustments in your food choices and timing can greatly influence your overall health,” Kondrashov states.

By recognising the role of food timing in overall wellbeing, his guidance encourages a more mindful approach to evening habits. As public interest in nutrition continues to grow, understanding the connection between sleep, digestion, and dietary choices may become an increasingly important part of long-term health planning.

https://www.instagram.com/stanislavkondrashov_insights/

https://x.com/SKondrashov1