What helps me stop snacking from 5p-10p

LF #161: 15 low-calorie fast food desserts, dad's fitness in DNA, monk manual

October 17, 2025

My dog woke me up at 4:17a yesterday.

(Our 9-year-old Golden retriever).

He threw up one of my kids’ socks.

We went for an early walk. He’s fine.

Then I wrote this newsletter.

Hope you enjoy it.

🔎 Today’s topics

  • What helps me stop snacking from 5p-10p

  • 15 low calorie fast food desserts

  • Dad’s fitness in DNA

  • Monk manual

What helps me stop snacking from 5p-10p

I gained 20+ pounds because I snacked too much after 5p.

I blamed stress.

At 5p, I felt the weight of a 11+ hour work day (including commutes).

And I struggled being present at home with the family after leaving the office.

Stress was part of the problem.

But not the actual one.

The real problem was that I wasn’t eating enough during the day.

My eating schedule:

  • Breakfast: coffee + milk (~20 calories)

  • AM snack: coffee + milk (~20 calories)

  • Lunch: leftovers (600-800 calories)

  • PM snack: something fast (100-200 calories)

By 5p my hunger was an overflowing dam, ready to burst.

Here’s what I’m working on now:

  • Breakfast: biggest meal (800-1,000 calories, 50-60g+ protein)

  • Lunch: medium meal (600-800 calories, 40-50g+ protein)

  • PM snack: small/moderate (200 calories, 10g+ protein)

  • Dinner: smallest meal (400-600 calories, 30g+ protein)

I try to walk into dinner at 70-75% of my target calories, with 100-120g+ of protein.

Seems to be helping.

Hope it helps you.

P.S. You can find a nutrition study online for anything.

People weighed less if they ate earlier in the day and had smaller dinner portions.

This doesn’t prove causality.

But it suggests front-loading the day’s calories is a tactic worth trying.

🔎 Finds

Vanilla ice cream cones at < 200 calories.

My favorite (of course) is at Chick-fil-A.

Fascinating study on mice.

Exercise changes molecules in male sperm, improving their offspring’s metabolism and endurance.

What does this mean for humans?

Nothing yet.

But this speaks to what we already can observe.

A dad’s fitness has a massive impact on his children’s fitness.

I’ve been enjoying this 90-day Monk Manual journal.

I used it in Q3. Using it again in Q4.

It’s helped me with focus and prioritization.

Which impacts fitness consistency.

(no affiliate link)

Ready to take control of your health?

Drop 10-15+ lbs in 40 days and start feeling energized again.

I cannot guarantee that you’ll have perfect motivation.

Or that your transformation will make you unrecognizable.

But you will make tons of progress.

And… if you don’t lose 10+ pounds, you get your money back.

I’ll see you next week.

Be strong,

Don

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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.

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