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I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings, supports sleep and trims your waist. We explain the science behind intermittent fasting and time-restricted eating, then give simple rules to thrive on changing rosters.

• difference between intermittent fasting and time-restricted eating
• why alignment to circadian rhythm matters more than long fasts
• what happens when you eat at biological night
• front-loading calories in the morning and tapering later
• closing the kitchen three hours before sleep
• practical windows for day and night shifts
• simple habits to reduce cravings and improve recovery
• how resistance training supports metabolic health
• how one-to-one coaching personalises timing, habits and routines

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ANNOUNCING

"The Shift Workers Collective"

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• Shift Work Health and Wellbeing Seminars
• One2One Coaching

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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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