Speaker 1 0:01

For those of you that actually keep up with the podcast week to week , here we are at the end of our week , which is smashing those cravings . It's really , really important that we understand not only that . I mean we know that we have those cravings , but let's try and address a number of the reasons why they actually occur . Now . This week's been all about it . So for those of you who are literally just listening to the podcast now , if you go to the previous episode and listen to that one first , that will talk all about help I can't stop my cravings . And if you're looking through my social medias and you go to the last week in October of 2024 , you will see that everything that I've posted over the last week is to help you to address those cravings that we , as shift workers , really suffer Today . In today's podcast , I'm actually going to be talking about one of the major contributors that actually causes our cravings and what there is that we can actually do about it .

Speaker 1 1:12

Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veter 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 rigors 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 and welcome back to A Healthy Shift where we shine a light on the tools and strategies that you , the shift worker , needs to thrive and not just survive .

Speaker 1 2:00

Now , today , we're tackling something that so many of us have struggled with during shifts , and that is those long , long gaps without eating and what they really do to our bodies and our energy levels . Now , I would personally be prepared to bet that we've all been there . You're working away , you get caught up and suddenly you realise you haven't eaten and you're absolutely ravenous . And where do we head ? Straight for the vending machine or anything quick , whiz through the golden arches or do something that we can do just to get something into us really , really quickly , because that's the only option right , really , really quickly , because that's the only option right . But here's the kicker Going extended periods without eating doesn't just lead to a quick pit stop at the vending machine . It actually sets off a chain reaction in your own body . So today , what I want to do on the back of our cravings week , and we're going to address them . This is one of our biggest problems . So what I want to do is I want to look at how to keep our energy stable and reduce those cravings and avoid those moments where we're scrounging for whatever we can find just to keep going , because the last thing that we feel like when we haven't eaten for a long period of time if someone offered you an apple , you take it off of them and throw it at them . That's not what we crave , do we ? We don't want an apple . What we want is we want chocolate or chips , or we want lollies or that damn Jenny's cake . That's all we want .

Speaker 1 3:41

So let's talk about what happens in those long stretches without food . We'll talk about it biologically so that you , the shift worker , and you listening to this podcast , can actually understand what it is that is going on inside your body . When we go hours without eating . What actually happens is our blood sugar level really begins to drop , sometimes to the point where our body sounds an alarm . Hunger becomes an emergency , and that's when we're the most vulnerable to just grab anything , especially those sugary or those carb-heavy foods . Why sugary or those carb-heavy foods . Why ? Because those quick carbs give us a fast energy spike . That's what we're looking for , that's what the body wants , but they're not the quality energy that our body actually needs , because it doesn't last . Now the vending machine is absolutely chock-a-block full of these highly palatable refined carbs , which are designed to be tasty and satisfying in the moment . That's why that vending machine has glass on the front of it and you can see all of those delicious chocolate bars and chips and lollies that are hanging in there . Now they will satisfy you for that moment , but they come with an absolute catch , and that catch is that they will spike your blood sugar fast , but just as quickly as it spiked it , that insulin will drop it back just as quickly . And this rollercoaster effect not only messes with our energy , but what it does is it keeps us trapped in a cycle of hunger , crave , hunger , crave and so on . It goes until we end up getting to the stage where we've eaten a whole lot of highly palatable foods . Who can relate to that ? Do not put your hand up now if you're driving and if you're walking you're going to look a bit weird . So let's just not do that , all right . So what's the solution , planning in those energy boosts throughout the shift .

Speaker 1 5:53

What is often misunderstood is that our body doesn't just crave sweet foods because we are addicted to sugar or we love sugar . It's actually a survival response to low blood sugar levels , because when our blood sugar dips , the brain sends out this signal to get it back up as soon as possible . And what's the quickest way ? Those sugary foods . So the cravings come for those sweets and the impulse to overeat are more than just poor willpower or bad habits . They're actually a biological response to what the body has considered Uh-oh sound . The emergency we're in energy deprivation here , fix it . So here's the tough love part Waiting until we're in that low energy , hungry state to eat isn't sustainable for a shift worker .

Speaker 1 6:51

Now , if we're going to go four , six or even eight hours without eating , we are setting ourselves up for that high , low energy cycle and over time this is going to take a toll on the blood sugar stability and metabolism , making it harder and harder to maintain steady energy . How do we avoid this cycle ? And it starts with building a steady eating pattern throughout the shift . I know , remember , I've been there , I totally understand and I know that the last thing that shift workers want is just another thing that they have to plan . But staying fuel doesn't have to be complicated at all . Start by just having easy , balanced snacks on hand , because when we eat smaller , nutrient-rich foods every few hours , what we're doing is we are fueling the body and we're avoiding what becomes desperation hunger . We can carry things like nuts , we can have yogurt on hand , hard-boiled eggs or even just simple sandwiches can go a long way in keeping those energy levels up without any sort of crash . And by spreading those out over smaller meals you're not just avoiding the vending machine , you're actually supporting your body's energy needs throughout the whole shift .

Speaker 1 8:17

So let's just go through a few strategies to help you keep fueled and to avoid those cravings . Set a reminder it's amazing how much difference it will make if you set a reminder to go off , say every two hours , to have a small snack or a small meal . Even just a handful of nuts or a piece of fruit can really really help to keep that blood sugar stable . Remember , you'll get the sweetness from the fruit . You'll also get the fiber and , bonus , all of those micronutrients that go with it as well , which will get you feeling better .

Speaker 1 8:54

The next strategy is to aim for balanced choices . We need to try to combine carbs , protein and a bit of fat whenever we eat for sustained energy . So think yogurt with a few nuts or a piece of cheese with some fruit . This combo will provide a steady energy release , rather than that quick spike and crash Bit of cheese with a few crackers perfect . Stay hydrated . I've talked about that in the last podcast as well .

Speaker 1 9:24

Thirst can often feel like hunger , so keep water nearby , because dehydration can also lead to headaches and fatigue . So by staying hydrated , it's part of staying fueled as well . And , the most important , keep energy snacks on hand . Look , we get it . Life happens , we get involved , certain incidents tied up away from base . We've got no idea , and maybe you missed a meal or you had a particularly busy stretch . But when you've got quick options like protein bars or you've got a bag with some dried fruit and nuts trail mix , you can even prevent yourself from hitting that I'm going to eat anything mode , because that's what we're trying to avoid , and that's as much as I've got to say on this one today .

Speaker 1 10:11

So let's just wrap this one up . Your body wants energy on a regular basis . It actually counts on it . It'll tell you when it's running low , because that's when those cravings occur . Those sweet cravings and hunger surges are signals they're not shortcomings . But by keeping fuel on board throughout your shift and by having things in your kit bag that you can just have a handful of nuts , a handful of trail mix , something along those lines , you're actually supporting your brain , your energy and your ability to handle those long and demanding hours .

Speaker 1 10:51

So thanks for tuning into this episode of A Healthy Shift . If you found this helpful , could you please consider hitting follow and sharing it with fellow shift worker who you believe might need to hear it ? And , as always , take care of yourself out there , stay fueled , stay strong and keep thriving on your shifts . I'll catch you on the next one . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently 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 .