We definitely covered this, but I’m horrible at recalling episode numbers. Pretty simply, the workout puts you in a catabolic state and your goal is to return to an anabolic one prior to bed. Plenty of hormones ramp up to help you wrangle the energy necessary for the workout, not least of which is cortisol, and counteracting them post-workout is both necessary for adaptation and, as you well know by now, to keep your sleep on track.
Having a meal goes a long way in both respects. Carbohydrate will kick insulin into gear which basically shuts down cortisol production, and protein will mitigate protein degradation/muscle catabolism and ideally bring your protein balance back to the plus side such that you can actually manifest muscular adaptation in response to all your hard work. Fat will gum up the works though and slow absorption, so consider keeping your post-workout/pre-bedtime meal low-fat or even no-fat