{"id":2113318,"date":"2025-07-23T10:23:38","date_gmt":"2025-07-23T17:23:38","guid":{"rendered":"https:\/\/www.goldenhousetucson.com\/chinese-food\/?p=2113318"},"modified":"2025-07-23T10:23:38","modified_gmt":"2025-07-23T17:23:38","slug":"how-to-support-your-body-clock-through-shift-work-and-jet-lag-with-dr-rupy-aujla","status":"publish","type":"post","link":"https:\/\/www.goldenhousetucson.com\/chinese-food\/2025\/07\/23\/how-to-support-your-body-clock-through-shift-work-and-jet-lag-with-dr-rupy-aujla\/","title":{"rendered":"How to support your body clock through shift work and jet lag with Dr Rupy Aujla"},"content":{"rendered":"<p>Date: <b>2025-07-22 17:30:08<\/b><\/p>\n\n<div id=\"wrap_aoa1899b\" class=\"aoa_wrap \">\n  <iframe loading=\"lazy\" id=\"player\" type=\"text\/html\" width=\"750\" height=\"440\"\r\n  \t\t\t\t\tstyle=\"width:750px;height:440px;\" src=\"\/\/www.youtube.com\/embed\/_gMXMPZF5gM?enablejsapi=1\"\r\n  \t\t\t\t\tframeborder=\"0\"><\/iframe>\n    <div id=\"aoa1899b\" class=\"aoa_overlay \">\n        <div class=\"aoa_content\"><a target=\"_blank\" href=\"\"><img style=\"margin:0 auto;max-height:400px;\" data-src=\"\" alt=\"\" \/><\/a><\/div>\n        <span id=\"close_aoa1899b\" class=\"aoa_close\"><\/span>\n        <a id=\"close_btn_aoa1899b\" class=\"aoa_close_btn\" onclick=\"setVisibility('aoa1899b', 'none');\">&times;<\/a>\n    <\/div>\n<\/div>\n\n<p>This episode is for anyone whose schedule doesn\u2019t always match the clock \u2013 shift workers, new parents, students, frequent flyers and really\u2026all of us. Even if you work regular hours, artificial light at night, late meals or inconsistent sleep can still disrupt your body clock and affect your health over time.<\/p>\n<p>I go into:<br \/>\n00:00 &#8211; Who is at risk of circadian disruption<br \/>\n04:40 &#8211; What is circadian rhythm?<br \/>\n05:40 &#8211; The health risks of shift work, jet lag and irregular sleep schedules<br \/>\n10:00 &#8211; Artificial light at night may lead to weight gain<br \/>\n12:50 &#8211; Strategies for shift work, jet lag and irregular schedules<br \/>\n21:29 &#8211; Strategic light exposure during your shift<br \/>\n25:19 &#8211; Best meal timing &amp; what to eat during a night shift<br \/>\n32:59 &#8211; Team prep ahead<br \/>\n35:09 &#8211; How exercise helps adjust your body clock<br \/>\n38:38 &#8211; Using caffeine strategically<br \/>\n39:40 &#8211; Staying hydrated and electrolytes<br \/>\n40:44 &#8211; How to sleep well during the day<br \/>\n42:26 &#8211; Avoid alcohol to protect your sleep<br \/>\n44:58 &#8211; Relaxation tools: Yoga Nidra, body scans, breathwork<br \/>\n46:43 &#8211; Supplements to support shift workers: creatine, probiotics, melatonin, magnesium<br \/>\n57:33 &#8211; Community tips for travel, jet lag and irregular schedules<\/p>\n<p>Send this to anyone who works nights, travels often or just wants to feel better in a 24-hour world.<\/p>\n<p>\ud83d\udccc View full show notes &amp; sources on our website: http:\/\/tdk.link\/pod_sn_web<\/p>\n<p>________________________________________________________________________<\/p>\n<p>LEARNING TO EAT WELL EVERY DAY<br \/>\n\ud83e\udd57 Download a FREE 7 day meal plan: https:\/\/tdk.link\/mealplan_yt<br \/>\n\ud83d\udd25 Learn about Inflammation &#8211; FREE 4 part mini-series here: https:\/\/tdk.link\/infl_series_yt<br \/>\n\ud83e\udd51 Heal yourself with food:  https:\/\/tdk.link\/heal_yt<br \/>\n\ud83c\udfa4 Listen to experts on the podcast: https:\/\/tdk.link\/pod_yt<br \/>\n\ud83d\udc68\ud83c\udffd\u200d\ud83d\udcbb Browse articles on the website: https:\/\/tdk.link\/web_yt<br \/>\n\ud83d\udcda Check out my cookbooks: https:\/\/tdk.link\/books_yt<\/p>\n<p>LET&#8217;S BE FRIENDS<br \/>\n\ud83d\udcf7 Instagram: https:\/\/tdk.link\/tdk_insta_yt<br \/>\n\ud83d\udcf9 Subscribe: https:\/\/tdk.link\/ytsubscribe<br \/>\n\ud83d\ude4b\ud83c\udffd\u200d\u2642\ufe0f Facebook: https:\/\/tdk.link\/tdk_fb_yt<br \/>\n\ud83d\udc26 Twitter: https:\/\/tdk.link\/tdk_tw_yt<br \/>\n\ud83d\udc54 LinkedIn: https:\/\/tdk.link\/tdk_li_yt<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 2025-07-22 17:30:08 This episode is for anyone whose schedule doesn\u2019t always match the clock \u2013 shift workers, new parents, students, frequent flyers and really\u2026all of us. Even if you work regular hours, artificial light at night, late meals or inconsistent sleep can still disrupt your body clock and affect your health over time. I [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2113319,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2113318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","traffikrr"],"_links":{"self":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2113318","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/comments?post=2113318"}],"version-history":[{"count":1,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2113318\/revisions"}],"predecessor-version":[{"id":2113320,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/posts\/2113318\/revisions\/2113320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media\/2113319"}],"wp:attachment":[{"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/media?parent=2113318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/categories?post=2113318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldenhousetucson.com\/chinese-food\/wp-json\/wp\/v2\/tags?post=2113318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}