Optimal Energy for Shift Workers

Speaker 1 0:02

Hello and welcome back to another episode of a Healthy Shift podcast . I'm your host , roger Sutherland , and today we're going to talk about something that's often overlooked but unbelievably crucial for anyone working those unconventional hours , and that is nutrition , timing and meal planning for optimal energy while working shifts . Planning for optimal energy while working shifts . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show the things they love . Enjoy today's show and welcome to today's episode of a Healthy Shift podcast .

Speaker 1 1:10

I'm Roger Sutherland , and if you're a shift worker , you will know just how challenging it can be to keep your energy levels steady and maintain your overall health . So today , what I want to do is I would really like to try and break down in very , very simple terms how you can use smart nutrition , timing and meal planning to make your shifts a whole lot easier , and I'll cover everything from why meal timing matters to practical tips for meal prepping , and we'll even touch on the benefits of time-restricted feeding . Now , first of all , let's break into this topic on the importance of meal timing . So let's talk about why meal timing is so important , because research shows that what you eat , and when , can significantly impact on your energy levels , your metabolism as well as your overall health . Now , for shift workers , this means it's not just about what you eat , but it's about when you eat it . Eating at irregular times will disrupt your body's internal clock , leading to fatigue and metabolic issues . By strategically timing our meals , we can also help to stabilize our energy and improve our overall well-being . And so , given that what I wanted to say to you was that our circadian rhythm is an anticipatory system and it is anticipating that we would eat at the normal time of a day walker , and that would be at the normal breakfast time , the normal lunch time and the normal dinner time . And we also know through research that the more calories that we put in in the earlier part of the day , the better our body metabolizes and stores those nutrients from . So that's where the time-restricted eating pattern comes in all right , so we will talk about that in a little while , but I just wanted to touch on that to start off with .

Speaker 1 3:12

So what should you be eating ? Let's break it down . First , let's talk about those macronutrients . Now , for those that aren't aware , macronutrients are the carbohydrates , the proteins and the fats , and there is a fourth one , which is alcohol , but we don't talk about that one .

Speaker 1 3:34

Carbohydrates , proteins and fats are known as macronutrients , and each one of those plays a role in sustaining energy . Now , carbohydrates are the preferred fuel source of the brain and the central nervous system . It's the preferred fuel source of the body . Do we have to eat carbohydrates ? No , we do not . Do we function better on carbohydrates ? Yes , we absolutely do . Our body has an automatic mechanism in place for survival mode that will actually turn proteins into an energy source so that we can actually survive to keep our brain and our central nervous system running .

Speaker 1 4:11

But what we got to do is we need to be getting those carbohydrates in , because they not only provide us with a quick energy source , but they also , if we can get in complex carbs like whole grains and fruits and vegetables , they can literally provide us with a sustained fuel source throughout our shift . Now what we do have to make a point of is we have to make sure that we are not getting carbs in in the form of processed carbs . So those packets of chips and those lollies and cake and things like that are processed carbohydrates . They are not going to help you . There's a massive difference between our complex carbs , which are our whole grains , fruits and veggies , and our processed carbohydrates . So we need to be aiming for the complex carbs so that we are getting a more sustained energy , because the processed will give us a spike and then it will crash , and there's practically no fiber at all in our processed carbs which will keep us feeling fuller for longer . So there we go . That's the carbs . Make sure you're getting complex carbs in Now .

Speaker 1 5:25

Then we get to proteins . Now proteins are so incredibly underrated for a number of reasons . Proteins are essential for our muscle repair as well as recovery . It's also essential to our immune system , something that's really , really important to us as a shift worker , given the fact that we are so generally out of sync with our circadian rhythm . We need to bolster that gut microbiome as much as we can , and protein to what literally helps our immunity . So what we need to do is we need to make sure that we're opting for lean sources of protein , which would be chicken , fish , tofu or even things like legumes . Now , these are important things that we need to get into our diet because of what I have explained , and also here's another reason why we need to keep high protein , that is , it keeps us fuller for longer . So if you're keeping complex carbohydrates and you're keeping proteins in , what you will be getting is protein and fiber , and they are the key to feeling fuller for longer .

Speaker 1 6:36

Now , the last one that we need to be getting in as a shift worker is the fats Now , especially healthy fats from the sources like avocados and nuts and olive oil , and they also support the absorption of certain vitamins as well , like vitamin d , which is very , very important to us as a shift worker . Now , the other things that are really , really important for us are those micronutrients . These also play a crucial role in our health . Micronutrients are the vitamins and minerals such as iron or magnesium and things like B vitamins , which are all vital for energy production and combating fatigue . Keep that in mind iron , magnesium and B vitamins . Now we get all of these from all of those colorful fruits and vegetables . The more fruits , the more vegetables that you can get into your diet , the better that you will actually be , and seasonal fruits and vegetables as well , because they will continually rotate and will feed our good gut microbiota , keep our immune system robust and keep our gut health absolutely thriving .

Speaker 1 8:00

Now the next point that we need to get into is our meal prepping and planning Super important . So let's get into the strategies for meal prepping and planning . Planning ahead is the key to ensuring that you always have balanced meals on hand , and here are some quick tips . First of all , prepare in bulk . Cook large batches of meals that you can literally pull out of the fridge Sorry , pull out of the fridge . This saves time and ensures that you always have a nutritious option ready . Okay , so prepare in bulk . Every time you cook , or you cook one of those meals in your slow cooker or your air fryer , chuck an extra one in . You're not wasting it . What you're doing is you're planning ahead for future , jenny , instead of not having anything and being frustrated at that .

Speaker 1 8:53

Now don't forget to pack snacks . Keep healthy snacks like nuts and yogurt or fruit with you . These can help to prevent energy crashes during your long shifts . A handful of nuts can go a long way , believe it or not , because they're high in fat and fiber , they're in a position where they will actually help to keep you quite satiated and will provide you with a nice , stable source of energy something that's really simple . And stay hydrated . Do not forget all those fluids , because drinking water regularly throughout your shift is literally essential for maintaining your energy levels , and I've spoken about this numerous times . But fatigue is generally a symptom of two things sleep or dehydration . Poor sleep or dehydration .

Speaker 1 9:42

Now let's get into a little bit about TRF , or time-restricted feeding , and shift work . Now I call it time-restricted feeding . A lot of you will call it intermittent fasting . There's different variations of intermittent fasting , but time-restricted feeding is what we know actually works , and works well for our shift working community . In fact , early time-restricted feeding is the best . So let's touch on this Now . This eating pattern actually involves in cycling between periods of eating and periods of fasting . Now , for some shift workers , time-restricted feeding can actually align really well with your schedule , potentially improving your focus as well as your energy , and also gives you an opportunity to restrict your caloric intake . However , it is really important to tailor these fasting windows to fit your work hours and ensure that you're still getting the nutrients you need . One thing that I do want to say to you , and ensure that you're still getting the nutrients you need . One thing that I do want to say to you , and I will say this to you so that you understand

Optimal Nutrition Timing for Shift Workers

Speaker 1 10:44

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Speaker 1 10:44

This magic around intermittent fasting is a myth . It's not any beneficial when the science is blatantly clear that when calories are equated from someone who's intermittent fasting and someone who is not intermittent fasting , when the calories are equated , fat loss is identical in both . And the main reason why a lot of people lose weight on intermittent fasting is because they've cut out a meal . So if you want to skip breakfast , skip breakfast . That's about what it comes down to . There is no real major biological impact on fat loss for a person that does intermittent fasting or does not . So what we do know is early time restricted feeding . Stacking more calories in the earlier part of the day does mean that we metabolize and store nutrients differently to when we eat later in the day , and we want to try and avoid as much as we can eating later in the day .

Speaker 1 11:46

Now I've done a whole podcast on intermittent fasting . Are we doing it wrong , with people actually flipping it around and , instead of fasting from the first thing when they wake up until three o'clock in the afternoon , to actually make that their eating window and then fast from 3 pm . Now you might think what I can't fast from 3 pm . That's the time I normally eat . Well , research is actually quite clear and shows that people that do actually eat earlier in the day and then stop eating at three o'clock are more satiated because their body is running optimally . They're more satiated and they don't tend to eat in the evening and then they wake up and then they eat when they wake up for the next eight hours and then they go into that fasting cycle again . Just as people fast from the time they wake up until three o'clock in the afternoon , they train their bodies to do that , and you too can train your body the other way as well , and your body will thank you for it . So that's one thing that's really important . So I just wanted to make it quite clear that you know , try as much as you can with . The most important thing is to make sure that you are eating at the time that a normal day walker would eat .

Speaker 1 13:04

So what sort of supporting evidence is there around this ? Well , the recommendations that I've discussed today are backed by research , and studies have shown that the proper meal timing and balanced nutrition can significantly improve your energy levels and metabolic health , especially for those that are working those irregular hours . We don't flip our meals and we don't just eat when we're hungry . Try and eat at those normal times . The circadian rhythm is actually an anticipatory system and it expects us to eat at regular times and it literally starts to prepare us for it . So respond , reward it and exactly that , and you will digest and store those nutrients more efficiently . Science also supports that better metabolism of nutrients and storage earlier in the day . So restricting your feeding window to the early part of the day is a lot more beneficial for your health and your biomarkers . But will it make a difference on fat loss ? Well , it may very well do , because you will be more satiated . But again , calories in , calories out is the bottom line .

Speaker 1 14:11

Now Some success stories . Let's not forget about the real world impact that this is actually having . I've coached hundreds of shift working clients and I've worked really hard with my clients around making sure that they eat at regular times and restrict what they're eating outside of those times . Now they've transformed their energy levels and their overall health by implementing these meal planning strategies , and it really is fantastic feedback that I get and hearing the success stories can be incredibly motivating and a reminder that , with a bit of planning , that thriving in a shift working environment is entirely possible . Now you may have to do this a little bit hard to start off with , because you will be changing your routine , but it won't be long before it does actually just become habit , and once it becomes habit , it becomes life , and then you don't know any different . So , just like the routine that you're not in now , you can set a routine and it will work and function so much better for you , all right . So in conclusion , let's just wrap this one up , all right , effective nutrition timing and meal planning can make , and may make , a significant difference in how you feel and perform during your shifts . Don't underestimate the power of nutrition and nutrition timing , and by focusing on the timing of your meals , choosing the right nutrients and planning ahead , you can better manage your energy levels and enhance your overall health .

Speaker 1 15:41

So thanks for tuning in on this episode of A Healthy Shift , and if you found this information helpful , don't forget please hit that follow and turn on those pesky little notifications so that you're aware when the next episode drops . And I would be ever so grateful and it really really does help the show so much if you would just hit the stars and just give it a rating five stars and or leave it a review on Apple Podcast . It's so appreciated and it will help people like yourself to find the podcast because , as always , keep striving to thrive and not just survive in your shift working world and we can all make a big difference . And remember that thriving as a shift worker isn't just about managing your work schedule . It's about taking a holistic approach to your health , and that includes eating the right things at the right time . So thank you for joining me on the episode

Building a Healthier Shift Working Community

Speaker 1 16:35

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Speaker 1 16:35

If you found the information valuable , please do me a favor and actually share it with your fellow shift workers , because together we can create a healthier , more informed shift working community , and I will say I really enjoyed having you here today . I hope we get to do this again on our next rotation . I'll see you then . Until next time , stay healthy and stay rested listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .