[238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts

Text me what you thought of the show 😊If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it.In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if it’s not what your body actually needs.Here’s what we’re chatting about:What’s happening in your body during night shifts that makes cravings feel so intenseWhy tired brains reach for sugar and processed snacks firstHow dehydration can disguise itself as hunger (yep, same part of the brain!)How simple food choices—like adding more protein, healthy fats, and fiber—can keep you feeling full and focusedA quick breathing technique to pause those impulsive snack grabsSmart, real-life tips like prepping go-to meals, keeping healthy snacks nearby, and building a routine your body can count onThis episode isn’t about perfection—it’s about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings aren’t a personal failure—they’re a signal. We’re here to help you learn what they’re really saying.Press play and walk away with real tools to feel your best on the night shift—one choice at a time.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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._______________________