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[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse
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PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts.
What You’ll Learn in This Episode:
- How PMS symptoms are amplified by disrupted sleep and rotating shifts
- Why circadian and infradian rhythms matter for female shift workers
- The link between 30 g of nuts, seeds, or legumes and lower PMS risk
- How sugary snacks increase PMS severity and energy crashes
- Why magnesium, omega-3s, protein, and fibre support symptom relief
- Practical non-perishable snack swaps and prep strategies
- How to avoid “healthy” marketing traps and hidden sugars
- Simple tracking tools to align nutrition with your cycle
Get my free Non-Perishable Snack Guide: go to any of my Instagram posts or stories and type the word SNACKS.
Book a free call via the link in the show notes to see how I can support you.
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
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YOU CAN FIND ME AT
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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. [303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse (00:00:00)
2. Setting The Mission (00:03:17)
3. PMS And Shift Work Reality (00:04:09)
4. Circadian Vs Infradian Strain (00:06:50)
5. New Study: Nuts, Seeds, Legumes (00:08:03)
6. Sugar’s Hidden PMS Cost (00:09:53)
7. Why Nutrients Matter On Nights (00:11:30)
8. Practical Swaps And Portions (00:13:07)
9. Snack Prep, Tracking, Consistency (00:15:15)
10. Beware “Healthy” Marketing Traps (00:17:40)
11. Real-World Shift Constraints (00:19:42)
305 episodes
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