“The 3 refers to 3 hours as a minimum time between the end of dinner and bedtime, so if, for example, you typically go to bed at eleven P.M., then you should finish your evening meal no later than eight and avoid snacks after then. That will keep your insulin level from spiking before bedtime, something that can contribute not only to insulin resistance but also to the inhibition of melatonin and growth hormone, which aid in sleep and immune function, as well as repair.”