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Content provided by Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
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We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral.
• Why circadian misalignment drives cravings and weight gain
• The case for a main pre‑shift dinner with lean protein and complex carbs
• How digestion slows overnight and what that means for food choices
• The 2–4 a.m. dip and a protein plus fibre snack strategy
• Practical non‑perishable options to replace vending‑machine sugar
• One small commitment this week to build momentum
• Workplace education options for teams needing structured support
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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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Chapters
1. Welcome And Mission (00:00:00)
2. The Real Cost Of Night Eating (00:04:36)
3. Rule One: Front Load Your Fuel (00:06:49)
4. Rule Two: Strategic Snack Swap (00:11:32)
5. How Circadian Timing Shapes Hunger (00:14:15)
311 episodes
