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Shift Work Part 1: How to setup your diet for Night Shift
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) explore how to maintain your health, fitness, and energy while working night shifts. Whether you're a shift worker, a first responder, or just adjusting to an unconventional schedule, this episode offers practical strategies to help you thrive.
They dive into the effects of circadian rhythm disruption, how sleep quality and meal timing can impact metabolism and mood, and what night shift workers can do to support their physical and mental health. You'll hear their personal experiences with shift work, as well as evidence-backed tips to improve your sleep hygiene, manage nutrition during odd hours, and boost energy without burnout.
Topics include when to eat (and when to avoid food), how to reduce blue light exposure, why breathwork matters, and how to optimize your bedroom for deep, restorative sleep. They also discuss common myths about working overnight and how to create a sustainable routine that supports both performance and recovery.
If you're struggling with fatigue, poor digestion, or inconsistent training while working night shifts, this episode is packed with the tools you need to take back control of your routine.
Key Takeaways for Night Shift Workers:
Avoid large meals between 12 AM and 6 AM
- Use tools like blue light blockers, sleep masks
- Prioritize nutrient-dense meals at the start and end of your shift
Limit caffeine intake to the first half of your shift
- Keep a consistent sleep schedule, even on days of, even on days off
What You’ll Learn in This Episode:
00:00 Introduction and Episode Overview
00:23 Meet Your Hosts + Their Night Shift Backgrounds
00:35 Challenges of Working Night Shifts
03:20 Understanding the Role of Circadian Rhythms
04:10 How Sleep and Nutrition Affect Night Shift Workers
07:37 Metabolism, Hormones, and the Night Shift
20:49 Practical Tips for Better Sleep on Night Shifts
30:07 Establishing a Consistent Sleep Routine
30:40 The Importance of a Sleep Mask
32:10 Managing Blue Light Exposure Before Bed
33:23 Breathwork for Stress and Sleep
35:00 Creating a Sleep-Friendly Bedroom Environment
38:40 Nutrition Strategies for Night Shift Workers
43:59 Caffeine, Digestion, and Meal Timing
48:52 How to Balance Meals and Sleep Effectively
57:24 Final Thoughts and Next Steps
Link for Sleep Mask Here: Manta Sleep
Join Our Fitness Community
If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form here
Follow Rusty on Instagram
Follow Nel on Instagram
If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.
Protein powder for your protein goals
The most explosive pre-workout for before your workout
The juiciest amino acids for during your workout
View all episodes
By Miss Frizzle of Fitness "Rusty"In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) explore how to maintain your health, fitness, and energy while working night shifts. Whether you're a shift worker, a first responder, or just adjusting to an unconventional schedule, this episode offers practical strategies to help you thrive.
They dive into the effects of circadian rhythm disruption, how sleep quality and meal timing can impact metabolism and mood, and what night shift workers can do to support their physical and mental health. You'll hear their personal experiences with shift work, as well as evidence-backed tips to improve your sleep hygiene, manage nutrition during odd hours, and boost energy without burnout.
Topics include when to eat (and when to avoid food), how to reduce blue light exposure, why breathwork matters, and how to optimize your bedroom for deep, restorative sleep. They also discuss common myths about working overnight and how to create a sustainable routine that supports both performance and recovery.
If you're struggling with fatigue, poor digestion, or inconsistent training while working night shifts, this episode is packed with the tools you need to take back control of your routine.
Key Takeaways for Night Shift Workers:
Avoid large meals between 12 AM and 6 AM
- Use tools like blue light blockers, sleep masks
- Prioritize nutrient-dense meals at the start and end of your shift
Limit caffeine intake to the first half of your shift
- Keep a consistent sleep schedule, even on days of, even on days off
What You’ll Learn in This Episode:
00:00 Introduction and Episode Overview
00:23 Meet Your Hosts + Their Night Shift Backgrounds
00:35 Challenges of Working Night Shifts
03:20 Understanding the Role of Circadian Rhythms
04:10 How Sleep and Nutrition Affect Night Shift Workers
07:37 Metabolism, Hormones, and the Night Shift
20:49 Practical Tips for Better Sleep on Night Shifts
30:07 Establishing a Consistent Sleep Routine
30:40 The Importance of a Sleep Mask
32:10 Managing Blue Light Exposure Before Bed
33:23 Breathwork for Stress and Sleep
35:00 Creating a Sleep-Friendly Bedroom Environment
38:40 Nutrition Strategies for Night Shift Workers
43:59 Caffeine, Digestion, and Meal Timing
48:52 How to Balance Meals and Sleep Effectively
57:24 Final Thoughts and Next Steps
Link for Sleep Mask Here: Manta Sleep
Join Our Fitness Community
If you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form here
Follow Rusty on Instagram
Follow Nel on Instagram
If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.
Protein powder for your protein goals
The most explosive pre-workout for before your workout
The juiciest amino acids for during your workout