Do You Flip Your Meals On Night Shift?

Have you been told health practitioners to “flip your meals” when working the night shift?

As in have a big meal around midnight?

I remember having to bite my tongue when one of my lecturers at University recommended to do this because instinctively I knew this was not the right thing to do.

And that’s waaaaaaaayyyyyy before I spent years diving down the rabbit hole learning all about chronobiology and circadian nutrition.

Why is it an issue?

Well, when we do this, it confuses the clocks in our gut, liver and kidneys that its daytime.

This can lead to gut pain, bloating, constipation, nausea, acid reflux and a whole host of other fun things that we’d much rather avoid!

It’s no wonder so many shift workers are prone to gut and digestive complaints, that actually have nothing to do with allergies or food intolerances.We need to get back to the basics.

Eat your main meal no later than 9pm (preferably earlier if you can), as this will help to minimise further disruption to your biological clock.

At the end of the day, just because we’re awake on shift during the night, doesn’t mean we’re supposed to eat.

Audra x

P.S: Want to learn more about this topic?
Check out my ‘21-Day Healthy Shift Worker Kickstart Program’ by CLICKING HERE.

Do You Eat When You’re Not Hungry?

Do you eat when you’re not hungry?

OR… Have you been on every diet under the sun, but are still struggling to lose weight?!!

Because when we actually take time out from eating (call it fasting, or just not eating continually which is what most people have become accustomed to doing these days) – it initiates hormonal changes that make stored fat more accessible.

It essentially helps the body to break down surplus fat, leading to weight loss.

This occurs as the body uses fuel in the following order:

  1. Glucose (sugar)
  2. Glycogen (sugar stored in the liver and muscles)
  3. Adipose or fat tissue

So when blood sugar and insulin is low, it enables fat burning to occur.

(more…)

Do You Eat At Your Desk?

Okey dokey. Hands up if you eat at your desk??

Shift workers are notorious for having gut issues for a myriad of reasons, but before sending you off to complete a heap of tests or writing a script to take some pills – has your health practitioner ever asked you WHERE and HOW you eat?

Because if you’re sitting at your desk shovelling food down whilst you’re typing at your computer or on the phone, you’re likely going to overeat and bypass the body’s innate hunger mechanism which will contribute to gut discomfort.

(more…)

Don’t Limit Your Calories, Limit Your Eating Window.

When we work 24/7, we tend to eat 24/7 which can lead us on a downward spiral of all sorts of health complaints over the long-term.

This is because our innate timing system, or circadian clock, is essentially switched to the ‘ON’ position for a very long time.

Have you ever considered what time you take your first bite of food in the day, and then your last bite of food at night?

For example, if you have sugar with your coffee at 4am and have a biscuit before bed at 8pm or later, your Eating Window would be 16 hours or longer.

This means your circadian clock is running for 16 or more hours.

(more…)

Have You Measured Your Waistline Lately?

Soooooo I’m going to be addressing a bit of an Elephant in the Room here, but have you measured your waistline lately?

Now before you scramble for the DELETE or unsubscribe button, the reason why I’m raising awareness around this topic is that my entire Healthy Shift Worker philosophy has always been about sharing stuff that people don’t necessarily want to hear, but need to.

Quite simply, I care about your health, and want you to be the healthiest version of yourself possible.

That being said, I’d be pretty safe to say that most people would have answered with a “no’ to a waistline check, so don’t take it personally if you can resonate!

But let’s get back to your waistline, and why its circumference is important.

(more…)