Episode Details

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Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets.

In this episode, I break down simple strategies that help shift workers thrive:

• Why your circadian rhythm shapes digestion and insulin sensitivity
• How late-night eating drives weight gain and poor sleep
• The 9 p.m.–6 a.m. no-eat guideline and how it supports recovery
• Smarter caffeine and hydration cut-offs for night shifts
• Low GI foods that stabilise energy and reduce cravings
• Easy swaps to avoid vending machine traps
• How to set an 8–10 hour daytime eating window that works for real life

If you’re ready to stop juggling through shifts and start feeling better, book a free 15-minute assessment call through the link in the show notes. Subscribe, leave a rating, and share this episode with a colleague who needs it.

Learn more at ahealthyshift.com

Support the show

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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

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Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death.

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