#307 How to Eat for Night Shifts and the Science of Shifting Your Body Clock to Support Your Health
The Doctor's Kitchen Podcast
Dr Rupy Aujla
4.8 • 2.5K Ratings
🗓️ 23 July 2025
⏱️ 77 minutes
🧾️ Download transcript
Summary
This episode is for anyone whose life doesn’t always follow a perfect routine. Shift workers, new parents, students, frequent flyers... basically, all of us at some point. 💤🌍✈️
If you’ve ever felt out of sync, foggy, tired at odd hours, or struggled with digestion or mood your circadian rhythm might be to blame. Today I dive into …
🧠 How your body clock governs everything
From digestion, hormones, and metabolism to brain performance, mood, and sleep quality, your circadian rhythm is your internal conductor.
💡 Why modern life throws us off
Artificial light at night, late-night meals, inconsistent sleep and screen time.
🌙 Simple, practical tips for shift workers
🕐 When to sleep
🍽️ What to eat (and when)
🌞 How to recover and realign when your schedule gets messy
🥦 Nutrition strategies to support your rhythm
Learn how to time meals, caffeine, and light exposure to protect your energy, digestion, and mental clarity even during chaotic weeks.
We can’t always control our schedule but we can work with our biology, not against it.
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Transcript
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| 0:00.0 | Today's episode is for anyone whose life doesn't align with the 9 to 5 routine. Whether you |
| 0:07.8 | are a night shift worker, a new parent, a student, a frequent flyer, basically all of us at some |
| 0:14.5 | point are going to have broken sleep, jet lag, etc. So this episode is going to be about how to shift your body clock |
| 0:22.4 | and use lifestyle and dietary strategies to support your health. |
| 0:30.6 | Hi, I'm Dr. Rupi. I'm a medical doctor and nutritionist. And when I suffered a heart |
| 0:35.7 | condition years ago, I was able to reverse it with |
| 0:38.7 | diet and lifestyle. This opened up my eyes to the world of food as medicine to improve our health. |
| 0:45.5 | On this podcast, I discuss ways in which you can use nutrition and lifestyle to improve your own |
| 0:51.7 | wellbeing every day. I speak with expert guests and we lean into |
| 0:55.8 | the science, but whilst making it as practical and as easy as possible, so you can take steps |
| 1:01.4 | to change your life today. Welcome to the Doctor's Kitchen podcast. |
| 1:26.8 | Hey, it's Dr. Rupi. I'm going to be doing a solo episode today where I'm going to be talking about my personal experience doing night shifts and how I develop strategies to shift my body clock and support my health out of pure need. |
| 1:28.9 | And like I said at the top of this, this episode is for not just people who do shift work. I believe a lot of us are out of sync |
| 1:36.1 | with our natural rhythms, our circadian rhythm. So today I'm going to dive into how circadian |
| 1:42.0 | rhythms work, why they affect everything from digestion to brain health. We're going to dive into how circadian rhythms work, why they affect everything from digestion to brain health. |
| 1:46.8 | We're going to dive into artificial light, late meals and inconsistent sleep, as well as simple practical tips for not only shift workers. |
| 1:56.2 | And I will be telling most of the story through shift workers, but I hope you'll be able to read between the lines |
| 2:01.6 | and see how this could apply to you and your lifestyle, whether you are someone within a regular |
| 2:08.1 | shift pattern or you are a new parent or you do have a lot of travel as part of your work or |
| 2:14.9 | routine. So these are going to be nutritional strategies and lifestyle strategies |
| 2:19.0 | to support your internal clock. I really think this is going to be a great one to share as well. |
| 2:24.8 | So if you have someone in your life that does have irregular schedules, maybe this is one to |
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