Text me what you thought of the show 😊

Unlock the secrets to thriving on a plant-based diet while managing the unique demands of shift work with insights from Erica Lum, a triathlete and emergency nurse. Erica sheds light on how to meet your protein and micronutrient needs as a vegan or vegetarian, offering practical strategies for combining foods and supplementation. Discover the essential tips and tools shared in our discussion, including Erica's contributions to our plant-based cookbook, designed to help you maintain a balanced diet despite a demanding schedule.

Ever wondered how to achieve a complete protein profile with plant-based foods? Understand the difference between animal and plant-based proteins, and learn how to effectively pair legumes with grains or incorporate tofu, tempeh, and textured vegetable protein into your meals. We guide you through the nutritional journey of soybeans and the benefits of versatile plant-based options like firm tofu and TVP. Plus, we emphasize the importance of B12 supplementation and spice up your cooking with the right herbs and spices to enhance flavor and nutrition.

Looking to improve your overall well-being? We delve into the benefits of an alcohol-free lifestyle, highlighting improved mental clarity, better sleep quality, and enhanced focus. Reflect on the impact of alcohol on health and dietary choices and gain motivation from our shared experiences of going alcohol-free. Whether you're an athlete, a shift worker, or just curious about plant-based living, this episode offers a wealth of knowledge and practical tips to support your journey toward better health and nutrition.


Find Erica Lumb here:
Instagram: @tri_plants

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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
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Can shift work really disrupt your life, or can it be managed effectively? In this must-listen episode, we promise to uncover the secrets to balancing your sleep and circadian rhythms amidst the demands of shift work. From minimising blue light exposure to maximising sunlight, we explore how different light spectrums like infrared, ultraviolet, and green light can enhance your health and mood. Plus, don't miss the exciting news about the launch of "A Healthy Shift," our new website dedicated to providing free resources tailored for shift workers.

Listeners Margaret from Northcote and Roger share their heartfelt experiences about the severe impact of redundancies in the public health sector. Discover the pressing challenges faced by remaining staff, including alarming police vacancy statistics and the toll on mental health and sleep. We dive into practical strategies for managing sleep during shift work, with Rob's real-life case study providing valuable insights. Learn the broader pros and cons of this lifestyle and why some people still find it rewarding.

Join us for a nostalgic journey through the late-night dining spots of Melbourne and Adelaide and hear stories from taxi and Uber drivers about their night shift preferences. We also delve into the historical significance of daylight saving time and its effects on health, including surprising statistics about heart attack risks. With personal anecdotes, book recommendations, and tips for thriving in shift work, this episode is brimming with practical advice and light-hearted moments designed to support and uplift shift workers everywhere.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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What if the bonds you formed decades ago could withstand the test of time and evolve with the changing landscape of your profession? Join us as we sit down with Roger, a retired officer from Victoria Police, who reflects on an emotional reunion with his squad mates from the academy of 1984. Roger shares the unforgettable camaraderie and mutual respect that defined policing in the 80s, and how the force has transformed with the times, including the increasing presence of female officers and shifts in the criminal landscape.

Ever wondered how shift work can shape one's life and health? We explore the grueling reality of unconventional work hours through the eyes of Ian, a former Hardee's Wine employee turned truck driver. Ian reveals the strategies he's developed to manage the stress of long shifts. Additionally, cybersecurity and self-defense rights during home invasions are discussed, offering a comprehensive look at the challenges of modern work life and personal safety.

Maintaining a stable circadian rhythm is crucial for shift workers, and Roger Sutherland, a retired officer and certified nutritionist, explains why. Discover the health implications of disruptions to our natural body clock and the importance of aligning meal times accordingly. We also navigate the intricate relationship between law enforcement and security personnel, the impact of drug policies on public health, and the complexities of juvenile justice. Dive into the nuanced perspectives on community safety and policing, and gain insights into the critical role politicians play in law-making.

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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
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Has decision fatigue left you feeling drained and struggling to keep up with your nutrition needs as a shift worker? 

I promise you'll find a lifeline in our discussion about meal planning today, an energy-conserving strategy designed to take the guesswork out of what's for dinner. 

I explore the why and how of decision fatigue and how it affects shift workers like you more than anyone else. 

I then share my four-step process that illustrates how meal planning can help you maintain control over your dietary intake and ultimately, boost your energy levels.

Shifting gears, I invite our fellow night owls and early risers to become shift work champions with us! 

I believe there's incredible strength in community and shared wisdom, so I'm offering practical tips to handle the unique challenges of shift work while also keeping your mental health and wellbeing in check. 

I understand the journey can be tough, so remember to be patient with yourself as you navigate through it. 

Don’t forget to support me by subscribing and leaving a review. 

I'm excited to have you with me on this journey to optimal health and wellbeing for every shift worker out there.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Struggling with work-life balance as a shift worker? 
I promise you, this episode is a treasure trove of actionable advice and strategies to take your rest days from blah to rejuvenating. 

I'm Roger Sutherland, your guide on this journey, combining my experiences as a seasoned shift worker and certified nutritionist to empower you to create a more balanced, healthier shift work lifestyle. 

We'll look into the science of circadian rhythm, the power of sunlight and the importance of a well-planned day off.

As we move further into the conversation, we'll explore the need to disconnect from screens, cherish quality time with loved ones, and build habits of reflection and gratitude. 

I'll also share my personal blueprint for thriving in shift work, with a special focus on mental health and maintaining momentum. 

The techniques discussed are evidence-based and designed to help you not just survive, but thrive as a shift worker. So, come aboard and let's redefine our shift work lifestyle together, fostering health and balance with every step.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Ever feel like the demands of shift work are eating away at your life? 
Are your relationships, eating habits, and even intimate connections all taking a hit? 

I'm Roger Sutherland, your companion in this journey. With hands-on experience as a shift worker and my expertise as a certified nutritionist, I'll guide you through a thorough assessment of your work life, home life, and social life. 
We'll uncover the realities that often go unspoken, and I'll share tips on how to not just survive, but thrive in this challenging environment.

As we delve deeper, we'll highlight the crucial topic of health and well-being. We'll talk about the importance of hydration, regular movement, stress management - all key elements to maintaining optimal health as a shift worker. You'll learn how to balance your work schedule and personal life, and most importantly, how to prioritize your mental well-being amidst the challenges of shift work. 

I'm here to empower you to make the most out of your shift-working life. 
Tune in as we discuss these topics and more. 

This is a conversation we need to have!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Imagine navigating a high-stress job, raising a family, training for triathlons, and maintaining a plant-based diet, all while working 24/7 shifts! Sounds exhausting, right? 

My guest, Erica Lum, is living proof it's possible; as a critical care nurse, mother, wife, and triathlete, she's beautifully juggling the unique challenges of a plant-based lifestyle for shift workers.

In this episode, we dissect the concept of plant-based diets, focusing on how they can enhance recovery, boost cardiovascular health, and mitigate insulin resistance. Erica offers invaluable insights, detailing how she gets enough protein in her diet and where she finds her best sources of plant-based proteins. We also uncover the art of reading nutrition labels and replacing eliminated foods healthily. 

Lastly, we delve into the demanding world of shift work. 
We discuss the importance of self-care, rest, and proper time management, highlighting the pitfalls to avoid when transitioning to a plant-based diet. Erica’s inspiring journey and practical advice provide a beacon for anyone considering a plant-based diet, particularly those juggling the demands of shift work. 

If you are plant-based or thinking that way then you must listen to this episode to empower your plant-based journey, no matter your lifestyle!

You can find Erica on:
Instagram: @tri_plants or @etlpodcast 

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Ever wondered how to not just survive but thrive in the demanding world of shift work? That’s what this episode is all about. 

I’m sharing invaluable insights from decades of personal experience in 24-7 frontline law enforcement. 

You’ll learn about the critical importance of prioritizing sleep, and I'll debunk the common misconception of flipping meals during night shifts. 

Instead, I’ll guide you on how to harness your natural circadian rhythm to get the most nutrients during your biological day.

Navigating the complex world of shift work is a journey, and I've got some seasoned tips to share. One of the keys is LISS training to keep cholesterol levels in check and avoid serious health issues like heart disease and obesity. 

You’ll hear practical advice on preparing simple yet nutritious meals to fuel your body, striking a healthy work-life balance, and the empowering right to disconnect from work. 
Also, I’ll share insights on the importance of distancing from stress-inducing social media pages and the value of having a coach who truly understands the unique challenges of shift work. 

Let's transform your shift work experience together.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you ready to take control of your health and well-being, despite the demands of shift work? 

As a certified Nutritionist and veteran Law Enforcement Officer, I'm spilling the beans on the often-overlooked connection between stress and digestive issues for shift workers. 

Looking into the complexities of stress hormones on our digestive systems, we'll explore the impacts of desynchronized circadian rhythms and social jet lag. But this isn't just about identifying problems - we're armed with evidence-based strategies to help you thrive amidst the chaos.

Shifting gears, we'll map out practical solutions you can implement immediately. 

We'll discuss the importance of nutrition - not just what you eat, but when you eat, especially while working shift work. I'll also equip you with a toolbox of mind-body techniques like massages, hot baths, deep breathing, meditation, journaling, yoga, and gratitude practices. 

It's time to kick off your journey towards a better work-life balance and start feeling healthier and more energized, no matter what your work schedule throws at you. 

Let's get started!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you struggling to separate your work life from your personal life? 
Do the boundaries seem blurred, and the stress seems never-ending? 

I will share insightful advice drawn from my own personal experiences. Listen in as I dismantle the notion that being constantly plugged into work-related communication and gossip adds value to our lives. Instead, I argue it fuels our stress and robs us of tranquil personal space.

Have you ever considered the impact of your work colleagues on your stress levels? How often do you involve yourself in work-related chit-chat even after work hours? I will make a compelling case for distinguishing between work colleagues and friends. 

As a shift worker myself, I understand the unique challenges faced by those in similar roles and emphasise the need for a healthy work-life balance. 

Get ready to rethink your lifestyle as a shift worker and explore ways to navigate work relationships without adding to your stress. 

Come learn, and perhaps unlearn, as we dive into the subtle art of managing stress as a shift worker.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Today, I have the honor of inviting you into an intimate conversation with my client Reggie, a nurse from Sydney, Australia. 
Reggie’s story is both extraordinary and deeply human, as she offers us an insider's look into the life of a healthcare worker in the midst of the global COVID-19 pandemic. Not only that, but Reggie opens up about her personal health battles with Polycystic Ovary Syndrome, sharing how shifts in her lifestyle and mindset have empowered her to regain control of her health while working in a demanding profession.

Reggie’s candid accounts of her experiences as a nurse on the frontline, grappling with PPE protocol and the need for self-care amidst the chaos, provide invaluable insight into the realities faced by healthcare workers daily. She shares her struggles with emotional eating in her high-stress environment and the impact of shift work on her body - especially as she battled PCOS. You’ll be inspired by her courage as she breaks down her journey with me as her coach, including her transformation in her relationship with food and her weight loss journey. 

Our conversation also takes an exciting turn, which added another dynamic to the whole story.

Join us as we champion Reggie’s story - a testament to the power of resilience and the incredible strength that lies within us all, especially in the face of adversity.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Ever wrestled with fatigue due to your shift work schedule and wondered how you could improve your sleep pattern? Brace yourself, as I, Roger Sutherland,  a seasoned shift worker and certified nutritionist, throw light on the inner workings of our circadian rhythm and its association with shift work. Not only does he help us to understand the importance of maintaining a regular sleep schedule, but also shares practical strategies to achieve healthier sleep, regardless of your erratic work timings.

Ever thought about the consequences of disrupting your sleep routine on your non-working days? I explain why it's crucial to stick to a consistent sleep schedule even on days off and how light exposure, stimulating activities, and technology can throw off your internal clock. I also helps you understand the significance of a pre-sleep routine, strategic power naps and creating a sleep-friendly environment to combat fatigue and enhance overall sleep quality. 
Tune in for an enlightening episode filled with actionable tips designed to help shift workers like you get the restful sleep you deserve!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Thanks to my social media follower "Nikki" for giving me the push to do this episode I've wanted to do for a long time.

Join me, Roger Sutherland, as I share insights from my law enforcement and nutritionist background, to help you navigate the often-overlooked issue of stress and shift work.

Discover how to distinguish between good and bad stress, manage erratic schedules, and cope with the pressure to perform in the wee hours. I'll share strategies that help lessen the effects of stress and enhance your overall wellbeing.

But it's not just about surviving shift work - it's about thriving in spite of it! I explore how to maintain a consistent sleep routine, foster supportive relationships, and prioritize activities that replenish you. 

Listen as I discuss the concept of optimal arousal and reveal the delicate balance between beneficial stress and the kind that drains you. 

Learn how to set boundaries between your work and personal life, initiate a gratitude practice, and incorporate meditation into your routine. 

Don't miss out on this episode that promises to equip you with practical tips and life-changing advice to control your stress levels and live a more fulfilling life.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Ever wondered why blue light is such a big deal and how it affects your health? Join us as Dr. Martin Moore-Ede, a trailblazer in circadian rhythm research, unpacks the intricate relationship between light and our biological clocks. Roger Sutherland welcomes Dr. Moore-Ede back to share his extraordinary journey from medical doctor to an authoritative voice on circadian rhythms. You'll gain a deep understanding of how blue light, particularly from LED sources, disrupts our body clocks and leads to serious health issues, including elevated risks of cancer, diabetes, and obesity.

Dr. Moore-Ede's research reveals the stark dangers of blue-rich LED lighting, especially for those in shift work environments. He presents groundbreaking findings and emphasises the need for circadian lighting solutions that adjust based on time and location. We discuss actionable tips like spending time outside in the morning to harness natural light and the importance of reducing blue light exposure as the day ends. You'll also hear about the broader benefits of melatonin and how managing blue light can enhance your overall well-being.

But it doesn't stop there—discover how different light wavelengths like green and red can offer unique health benefits, from easing migraines to promoting healing. We highlight innovative technologies that filter out harmful blue light from our screens, promoting better sleep and productivity. Whether you're a shift worker or someone looking to improve your lighting habits, this episode offers valuable insights and practical advice that can significantly boost your health and productivity.


 "The Light Doctor"  
Book referenced in the podcast to this link  ( https://amzn.to/4dyvZRs )

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Unmask the truth behind real success; it's not all about the big breakthroughs or the overnight sensations.   Instead, the secret lies in consistency, patience, and celebrating the small wins as you forge your path to triumph. 

I tackle the myth of immediate results and break down how the journey to success is often made up of small, achievable steps.  I challenge the notion of overnight accomplishment and sharing the fact that every legend starts from scratch.

We all aspire to be better, but what if being 1% better every day could lead to more significant, sustainable success than being 100% for just one day? 

I discuss the importance of setting realistic goals, understanding failure as a learning curve, and the role of good habits in achieving long-term victories. 

I also talk about the digital age's impact on our perceptions of success, reminding you that it's a personal journey and not a race against Instagram models. 

Whether it's adopting healthier habits or chasing career ambitions, remember - greatness doesn't happen overnight, and every step forward is a step towards your success. 

Tune in and empower yourself to embrace this journey, one step at a time.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

.
Journey with us through an engaging conversation with Dr. Jade Murray, her decade-long expertise in sleep and circadian research unravels the intricate relationship between shift work and chronic fatigue. 

Discover how irregular working hours impact physical and mental health, insomnia and exhaustion. Uncover Dr. Murray's insights on how we can improve the lives of shift workers, especially during the challenging times of a global pandemic.

Our discussion with Dr. Murray provides a compelling exploration of the essential role of employers in shaping a supportive environment for shift workers. 

We highlight the transformative power of resources, autonomy, and flexibility, combined with the practice of self-rostering, as a novel approach to optimizing shift work. We delve into the concept of overnight fasting as a supportive resource for shift workers. The conversation doesn't end there. We discuss fatigue management systems - a remarkable tool for employers to ensure their employees' well-being, making necessary adjustments and providing tailor-made solutions.

Towards the end, we emphasize the significance of scheduled napping - a short power nap of 15-20 minutes that can remarkably reduce fatigue, boost sleep quality and ensure alertness. We bring to light the importance of open communication between employers and employees, facilitating better understanding and mutual respect. 

Join us as we uncover the profound research of Dr. Murray that is setting the groundwork for effective management of shift work fatigue and developing individualized interventions to enhance the health and life outcomes for shift workers. 
Let's rethink how we perceive shift work and together, make a difference. Tune in now for this enlightening conversation.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Ever feel like your shift work schedule leaves you with no time or motivation for self-care? 
Let's take a step back and confront the hard truths about who we're actually hurting with these statements. 

I'm Roger Sutherland, a certified nutritionist and veteran law enforcement officer, and I'm here to challenge these excuses and inspire you to embrace better health, no matter how demanding your job is. We'll explore the reality of shift work, learning from the real-life examples of people who have thrived amidst the challenges, and understanding how motivation is more about discipline and consistency than an in-the-moment feeling.

Hear firsthand accounts of shift workers who've found joy in exercise, discovered the benefits of nutritious meals, and reaped the rewards of small daily habits.  I'll break down the barriers that may be hindering your progress, and unveil the strategies that can guide you towards healthier practices. It’s not about a complete life overhaul, but about taking those small yet significant steps in the right direction. 

Listen in to empower yourself and turn around your health narrative, one shift at a time.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Ever wonder how to fit exercise around your busy shift work?" 

That question birthed my own journey back to health and wellness after an exercise hiatus, and I'm thrilled to share my experiences in this episode. 

As a certified nutritionist, veteran law enforcement officer, and long-time shift worker, I've battled with the same struggle.    It's not about getting the perfect abs or losing weight, but about finding joy in moving your body and making it a habit. One personal training session a week helped me get back on track, and from there, I've gradually added more sessions. 

Don't miss this exploratory chat on the significance of movement for shift workers-- it's not just about what type of exercise you do, but finding what works best for you and sticking to it. 

Consistency is the key

I'll explain the benefits of resistance training, which goes beyond building and/or maintaining muscle to increasing insulin sensitivity.    Plus, the importance of quality sleep and the role caffeine can play in your pre workout. 

I explore creating a Plan B when life inevitably interrupts your exercise routine, and share how to balance a fulfilling personal life alongside shift work. 

Join me on this journey of fitness, wellness, and fun; 

Remember, it's about moving your body, finding your happy place, and having a blast doing it.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Feeling trapped in a cycle of negative thoughts about your body? 
Longing to embrace body positivity but unsure where to start? 

Join me, Roger Sutherland, your certified nutritionist and law enforcement officer, as we explore the complexities of body image and the steps required to cultivate a healthier mindset. 

Dive headfirst into the science behind body positivity and its counter-narrative, negative body image. 

Discover how an obsession with food, weight, or appearance can manifest as a sign of a negative body image, why self-bullying is a no-no, and the crucial role your negative thoughts play in your perception of yourself.

Set your hearts to receive some much-needed self-love, folks! Gratitude and encouragement are the watchwords as we navigate the journey towards a positive body image. Together, we'll uncover the importance of self-care, identify those sneaky unhealthy thought patterns, and learn how to counteract them to create a healthier relationship with your body. 

Let's get familiar with practical resources and tips to fortify your body positivity arsenal. 

Tune in to find out all about my weight-neutral approach and why it's the game-changer you've been waiting for.   It's a journey to a happier, healthier you, and it all starts here!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Shift work can be extremely detrimental to us biologically

Female shift workers have an in-built early warning system warning them their body is in trouble.

Do you have an irregular menstrual cycle?

 Have you ever wondered how shift work may be affecting your menstrual cycle?

Join me, your host, and my dear friend and colleague, certified nutritionist Rachel Li, as we navigate the intricate relationship between shift work and menstrual cycles, and the prevalence of Hypothalamic Amenorrhea (HA) among female shift workers.

We tackle the tough topics surrounding HA, including under-eating, overtraining, and chronic stress.
Are you aware of the potential health risks?

Decreased bone mineral density, poor cardiovascular health, fertility issues, and an elevated risk of anxiety and depression are just a few.

We also discuss the long-term effects of HA among adolescents and its occurrence later in life post childbirth.  Rachel provides insight into the impact HA can have on lipid profiles and fertility, explaining the increase in LDL cholesterol and decrease in estrogen levels.

We wrap up the episode by emphasizing the significance of a strong support network and informed decision-making when it comes to your health. Learn about the role of psychologists, nutritionists, and coaches in the recovery process and the importance of setting realistic goals. We share the importance of regular meals, balanced nutrition, and maintaining your menstrual cycle. We also discuss body fat levels and their role in restoring menstrual cycles.

Get ready to empower yourself with knowledge to improve your health and well-being. Don't miss out on this enlightening conversation! Tune in now!

You can find Rachel at;
Website: https://rachel-nutrition.com
Instagram:
English: https://www.instagram.com/rxrnutrition/
Chinese: https://www.instagram.com/lirachel_nutrition/?hl=en

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

As shift workers, we can be highly stressed purely by the roles that we perform, and that may bring about episodes of using food for comfort.

Facing the struggles of stress and stress eating head-on, we've got expert Shannon Beer here to help us unravel the threads of temptation and self-soothing with food.

Shannon joins me to explain why we often find ourselves turning to food after a tough shift and how we can combat this impulse with healthier strategies.   Leveraging her knowledge on the subject, Shannon introduces us to a transformative practice: compassionate letter writing. A technique designed to foster a more understanding attitude towards our physical and mental health, it's a powerful tool in reducing susceptibility to highly palatable, calorically dense food choices.

Shannon doesn't stop there, she digs deeper into the structure of a compassionate letter, illustrating how this tactic helps us acknowledge our challenges, own our choices, and create strategies to support ourselves in a better way. Self-compassion, as we discuss, plays a pivotal role in this process. We also touch upon mindfulness and journaling as additional aids to nurture a gentler commitment to oneself. Our conversation aims to arm shift workers, and anyone else wrestling with stress, with the tools to make healthier food decisions and manage stress more effectively. Don't miss out on this engaging dialogue packed with actionable strategies for your stress management kit.

Compassionate Letter Writing Template (referred to in the podcast)
https://www.coachshannonbeer.com/compassionate-letter

You can find Shannon;
Website https://www.coachshannonbeer.com/
Instagram https://www.instagram.com/coachshannonbeer/

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you ready to transform your perceptions of shift work?

No more viewing shift work as a burden; let's see it as an opportunity for flexibility. 

We'll redefine the morning routine, from opening your curtains, resetting your circadian rhythm, to setting daily intentions before checking your phone. 

I'll help you show up for the day, embrace the benefits of shift work, and dance to your own rhythm.

But it's not just about seizing the day; it’s also about caring for yourself as a shift worker. With night shifts, early morning starts, or rotating schedules, self-care tends to take a backseat. But not anymore. I'll focus on creating comforting pre-sleep rituals, designing a serene environment, and investing in quality sleep. 

You'll learn about prioritizing nutrition, movement, and those all-important leisure activities that bring joy to your day. 

It's time to strike a balance and focus on the positives because you deserve it. 

Let's prioritize our health, together.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

What if there was a way to take back control of your health, despite having to endure the rigors of night shifts? 
Let me, Roger Sutherland, certified nutritionist and veteran shift worker, share with you a game-changing strategy that can help. 

I delve into the nitty-gritty of why we struggle after night shifts - it's not just about our disrupted circadian rhythm. Elevated triglycerides are the unseen foe, lingering in our bloodstream long after the last night shift, leading to health issues like obesity, type 2 diabetes, and cardiovascular diseases.

Here’s the kicker: I've got a nifty trick to get rid of those and help you bounce back. 

This is not just about surviving; it's about thriving. 

Tune in and let's conquer the night shift together!

##################################

LISS CALCULATION FOR 65% MHR
220 minus your age =
(That number) times 0.65 =
That's your 65% maximum heart rate

If you are 30 years old
220 - 30 = 190
190 X 0.65 = 124bpm

30 minutes on a Stationary bike or a treadmill is all it takes.

###################################

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you ready to crack the code of your body's internal timekeeper? Ever wondered why jet lag feels worse when you're flying east rather than west? Join me, as we explore the mysteries of our circadian rhythm and discover how it influences our daily lives, especially when it comes to jet lag and shift work. 

You'll learn about the key triggers of our circadian rhythm - light, movement and nutrient timing, and how simple habits like getting plenty of natural light before screen time, drinking water before coffee, and sticking to regular meal times can make a big difference. We'll also venture into the fascinating world of shift work, discussing practical, evidence-based strategies to help you not just survive but flourish amidst the challenges of erratic schedules.

So tune in, discover how to sync with your body's natural rhythm, and unleash your potential for optimal performance and well-being while performing shift work or time travelling.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Unlock the secrets of melatonin and how it can revolutionize your health as a shift worker. In this enlightening episode of "A Healthy Shift," hosted by Roger Sutherland, we go beyond the common misconception of melatonin as just a sleep hormone. Discover how this powerful molecule, produced by the pineal gland from tryptophan, aligns with your circadian rhythm to prepare your body for rest. But there's more—melatonin's role isn't just confined to sleep. Listen in as we explore its antioxidant properties that protect your cells from damage, boost your immune system, and even enhance your mood, offering a comprehensive guide to making melatonin work for you.

Shift workers face unique challenges like irregular schedules, exposure to artificial light, and poor diet and hydration, all of which can disrupt their health. This episode provides evidence-based insights to help you optimize your melatonin levels, thereby reducing oxidative stress and fortifying your immune response. Roger shares practical tips and scientific knowledge to help you not just survive but genuinely thrive in your demanding work environment. Tune in and empower yourself with the tools you need for a healthier, more balanced life.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you ever wonder how your food environment impacts your health, especially as a shift worker?

Today, we're joined by Dr. Jill Joyce, a registered dietitian, professor of public health nutrition, and co-director of the Tactical Fitness and Nutrition Lab at Oklahoma State University, to explore the complexities of food environments in shift working environments and how they affect our eating habits, health, and overall well-being.

Throughout our conversation, we discuss the different levels of food environments, from community to micro, and how conditioning and external influences can shape our food choices. We'll also explore the role of social environments, emotional eating, and the control of food between first responders, front-line health, and their spouses.

Dr. Joyce shares practical strategies for modifying your food environment to make healthier choices the easy choice and help you navigate decision fatigue in the context of shift work.

So come along as we learn how to create healthier food environments for ourselves and our fellow shift workers, improving not only our eating habits but also our health and productivity. We talk about the successes Dr. Joyce has seen in her local group, where people are eating upwards of 2kgs of produce a shift, and discuss the importance of involving the group in the process to enact lasting change.

Don't miss out on this opportunity to set up your work and home environments for healthier living.

Dr Joyce can be found at
Oklahoma State University
OSU Tactical Fitness and Nutrition podcast
OSU Tactical Fitness on Facebook

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Struggling with meal prep amidst the chaos of shift work? Discover a game-changing three-step meal prep process with Angela Borges from A Healthy Diary in our latest chat. Together, we break down her simple and effective method for planning, shopping, and prepping your nutritious meals in as little as 30 minutes – all while juggling unpredictable schedules.

Angela shares invaluable tips to make meal prepping an enjoyable and rewarding experience, even for those working long and brutal shifts. We discuss the importance of building a database of quick and easy favourite recipes and establishing a structure and routine to conserve mental energy.    Don't miss out on these expert meal prep strategies that will help you set achievable goals, avoid burnout, and stay on track with your health goals – no matter your work hours.

Anglea can be found at
Instagram
Website 

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you tired of just surviving the rigors of shift work? 

Get ready to thrive instead! 

I'm Roger Sutherland, certified nutritionist and shift worker for almost 4 decades, and I'm here to share evidence-based strategies to help you take control of your health and wellbeing.   From scheduling to meal planning, exercise, and more, I'll guide you on a journey to dominate your life despite the challenges of shift work.

Let's start by focusing on the positives and appreciating the simple things in life. Harness the power of gratitude and learn how to break free from work-related stress loops. Discover the importance of scheduling and creating healthy habits, all tailored to your unique needs as a shift worker. Remember, you have the power to take control and make a difference in your health and wellbeing. 

Join me and let's thrive together through the demanding world of shift work. 

Visit ahealthyshift.com to learn more about my work and how I can support you on this journey.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Struggling with sleep as a shift worker? You're not alone! Join me as I uncover the ways in which many of us are unintentionally sabotaging our own rest and the significant impact it has on our well-being.

In this episode, I discuss the importance of consistent sleep patterns, winding down routines, and creating a conducive sleep environment to help you improve your sleep quality and overall health.

Discover strategies to overcome the unique challenges faced by shift workers, such as not watching TV to "wind down",  avoiding stimulating activities and electronic devices before bed, and the crucial role of sleep hygiene.

I also delve into the implications of fatigue on shift workers responsible for making life-and-death decisions, and the importance of prioritising sleep for the benefits it brings to our physical and mental health.

"If you create the environment, your body will take care of the rest"

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with sleep while working shift work?

Could your caffeine intake be the problem?

We know that caffeine has a half life of 4-6 hours in our body.

In this podcast, I discuss the findings of a recent Systematic Review released in Feb, 2023.

_____________________

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________
The effect of caffeine on subsequent sleep
PMID: 36870101
_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Shift workers often find themselves awake in the middle of the night unable to go back to sleep.

The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self.

This guided meditation by Dr Hannah Sehl (my guest from episode 58) is a body scan meditation.

A great meditation for shift workers

If at first, it doesn't seem to work, don't be discouraged, meditation is a practice that comes with time and repetition.

The body scan meditation is highly effective in helping you get back to sleep so please try this and if you find it useful please share it.

You can find Dr Hannah Sehl at
Instagram: @drhannahsehl
______________________________________

Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive, not just survive while performing shift work.

______________________________________

Backing Track
Music from #Uppbeat (free for Creators!):
https://uppbeat.io/t/ambient-boy/fireflies
License code: FQH7CL8TLFZYIOJJ
_______________________________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

As a shift worker do you always feel like your mind is racing a million miles an hour all the time?

You've tried what you thought was meditation and gave up because you just can't quieten your head down enough to focus.

Do you know why meditation works?

Do you know how to meditate properly?

In this episode, I have my meditation teacher, Dr Hannah Sehl, as a guest to talk about everything meditation.

In this episode we discuss

👉   What is the neuroscience of meditation/mindfulness?

👉🏻  Why meditate?

👉🏼  How do we know meditation works?

👉🏽  How do we set up a practice?

👉🏾  What puts people off meditation and why it shouldn't

👉🏿  How will meditation change a shift workers life?

App Mentioned: Insight Timer
Book:  The Power of Now - Tolle 

______________________

If you enjoyed the podcast please “follow” and give it a rating and review.

______________________

You can find Dr Hannah Sehl on

Instagram: @drhannahsehl
_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

As shift workers, we are exhausted most of the time.

One of the most common questions I get is "How do I find motivation?"

In this "A quick chat with...." episode I asked Grace Cowan (the shift workers coach) "How do we find motivation"

You can find Grace at

Website: https://theshiftworkerscoach.co.uk/
Instagram:  @theshiftworkerscoach 

______________________________________

Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive, not just survive while performing shift work.

______________________________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with shiftwork?

Do you have strategies on how to best cope with certain aspects of shift work?

I honestly believe that you can thrive in  shift work and not just survive

In this episode, I discuss 5 things that I wish I'd known to better cope with shift work when I first started.

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

You're great at your job and do it really well but have now found yourself at the supermarket, completely overwhelmed, and can't decide what to have for dinner...you don't even remember driving there.

As shift workers, we make countless decisions throughout our shifts and then have a complete inability to make a simple decision out of work.

You're completely normal, it's most likely you are suffering from decision fatigue

In this episode discuss

👉  What is decision fatigue?

👉🏻 Is it Indecisiveness or Decision Fatigue?

👉🏼  Common signs of Decision Fatigue

👉🏽  How can we minimise Decision Fatigue?

👉🏾  My game-changing strategy to reduce Decision Fatigue

👉🏿  A strategy to help you with meal ideas to avoid that Decision Fatigue

👉  A strategy to help you reduce Decision Fatigue in your Meal prepping

If you enjoyed the podcast please “follow” and give it a rating and review.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

As shift workers, we are exhausted most of the time.

The benefits of resistance training are ridiculously underrated for health.

In this "A quick chat with...." episode I asked Coach Mark Carroll if 3 x 40min sessions a week is enough to get benefit from.

You can find Mark at

Website: coachmarkcarroll.com
Instagram:  @coachmarkcarroll

______________________________________

Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive, not just survive while performing shift work.

______________________________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Season 2 - I'm back and excited to bring season 2 to you.

In this episode, I discuss where I've been, what I've been doing, and what's coming.

Most importantly, I've missed podcasting for you and I'm back in front of the mic

Thank you for your patience and thanks for coming back.

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with the impacts that shift work has on your health as a female?

Do you really know what an Infradian Rhythm is?

Do you understand the importance of a healthy menstrual cycle?

Maddy Smith is the founder of "The Fertility Collective" and a 24/7 registered nurse,

In this episode we discuss

👉  What impact can shift work have on womens health?

👉🏻  What is an Infradian Rhythm?

👉🏼  Does shift work impact on the menstrual cycle?

👉🏽  What's the importance of maintaining a healthy cycle?

👉🏾  Is hormonal contraception good for you biologically?

👉🏿  Should females be worried about transitioning off hormonal contraception?

👉 What should a female expect when transitioning off hormonal contraception?

👉🏻 Considerations for a shift working female when trying to conceive or preconception.

If you enjoyed the podcast please “follow” and give it a rating and review.

______________________

You can find Maddy on

Instagram:     @natural.fertility.collective
Tik Tok:            @naturalfertilitycollect
Website:          www.naturalfertilitycollective.com

BOOK:           This is your brain on birth control 

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Guest: Jeff Ash - Intuitive Eating Coach

Do you really struggle with dieting

Do you understand the damage that yoyo dieting causes and why?

Do you actually understand what Intuitive Eating is?

In this episode we discuss

👉  Why IE is sustainable and the way forward

👉🏻  The framework around IE

👉🏼  What the research says

👉🏽  What are the advantages of IE for shift workers

👉🏾  How to deal with those "treats" in the workplace

👉🏿  Why respecting your body is a key to IE

👉  Why 'exercise' is reframed to 'movement'

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

You can find Jeff on

Instagram

https://www.instagram.com/intuitive.eating.men

Website

https://hopedrivesme.com/

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers  (Code: HEALTHY20)

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

To mark the milestone of Episode 50 I put a call out to followers for any questions they would like me to answer.

 This episode answers these questions

👉  Why do I get brain fog?

👉🏻  Tips on stretching/mobility to counteract wearing kit

👉🏼   Why should I fast over night?

👉🏽   What to do if I can't fast overnight?

👉🏾   I don't have time to exercise

👉🏿   Why do I eat more on night shift that on days off

👉  Why cant I sleep when I get home from night shift

👉🏻  Why is protein so important

👉🏼  I just cant sleep during the day

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers  (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with brain fog in the morning?

Have trouble getting going?

In this episode I will give you a morning life hack that may just change your life forever

I discuss

👉   The enormous benefits of hydrating before we caffeinate when we first wake up.

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers  (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podc

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with sleep?

Do you fully understand the impact of caffeine on sleep?

Do you not know how to overcome this?

 I discuss

👉   What foods do we find caffeine in?

👉🏻   What is a safe dose per day?

👉🏼   How does caffeine actually affect us?

👉🏽   When is the best time to have caffeine and when should you stop?

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers  (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physicia

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

I'm thrilled for you to hear from my long-term client Fiona.

Fiona came to me almost beaten by shift work.

A PCOS sufferer where shift work had an even bigger impact.

Hear all about what led Fiona to me and about our journey together.

We discuss

👉   Fiona's background and PCOS diagnosis

👉🏻   Her shift work life and the toll it took on her.

👉🏼   PCOS, symptoms, how she felt and the impact on her health.

👉🏽   Her decline in health

👉🏾  What led her to me

👉🏿  The coaching from her perspective

👉  Where she is at today in her health and well-being

👉🏻   Her future moving forward alone.

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

 Manta Sleep Mask

 Swanwick - Blue Light Blockers (Code: HEALTHY20)

 Jarrow - Ashwagandha (KSM-66)

Bose Sleepbuds II

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you feel like you are always sick?

Do you know how to support your immune system?

Are these herbs and vitamins you see in the pharmacies any good?

 In this episode I discuss

👉  Can you boost your immune system?

👉🏻  Strategies to support and strengthen your immune system

👉🏼  The myths dispelled

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers  (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

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

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Have you ever wondered if you need supplements?

Did you know that 99% of them are a waste of money?

Do you know why?

I discuss

👉   3 Common Supplements that people take that do absolutely nothing.

👉🏻   I give you 3 recommendations from an evidence-based perspective

👉🏼   I give you two considerations as a stressed shift worker

👉🏽   Is magnesium beneficial for sleep?

👉🏾   Supplement recommendations for Vegans and Vegetarians

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers  (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Have you ever wondered how the light you’re exposed to throughout the day can impact your overall health and well-being? Unlock the secrets to optimizing your circadian rhythm and mitigating the harmful effects of blue light exposure, especially if you're a shift worker. In this episode of "A Healthy Shift Podcast," we promise you’ll learn actionable steps to harness the power of natural light by embracing the "sky before screen" philosophy. Discover why getting early daylight is essential to kick-start your day and set your biological clock right, even on those cloudy mornings.

We dive deep into the critical role melatonin plays in our sleep and health, emphasizing the importance of shielding ourselves from blue light in the evening. Learn how evening blue light exposure can disrupt your melatonin production and lead to serious health issues, including metabolic disorders and increased disease risks like breast cancer. We'll guide you through practical strategies to reduce your nighttime blue light exposure and incorporate more natural light during your day, helping you combat brain fog, fatigue, and social jet lag. Join us to transform your health with just a few simple adjustments in your daily light exposure.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you really struggle with fat gain on shift work?

Do you understand why this is happening?

Would you like to learn how to navigate this?

In this episode I discuss

👉  How limited the research content has been in the past

👉🏻  How we interpret that research for interventions

👉🏼  What is the biological night?

👉🏽  What does Circadian Rhythm (CR) disruption impact on?

👉🏾  Why our CR doesn't adapt to shift work.

👉🏿  How does eating on nightshift impact us biologically

👉  What can we do as best possible interventions

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66) 
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with sleep?

Do you understand what it is that causes problems with sleep?

Do you know how to get proper sleep?

Thrilled to have specialist sleep coach Tom Coleman on this episode talking about everything sleep and stress and the impact both have on us.

Tom discusses

👉  Our Circadian Rhythm

👉🏻  How people self-sabotage their own sleep

👉🏼   How exactly does technology impact sleep?

👉🏽   Prescribed medications and sleep

👉🏾   What does perfect sleep hygiene look like for a shift worker on rotating shifts?

👉🏿   How does stress impact our body and mind?

👉  How can we deal with stress better?

👉🏻  Why do we wake up in the middle of the night and not be able to go back to sleep?

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

You can find Tom on

Instagram

https://www.instagram.com/tomcoleman.ie

Website

https://www.tomcoleman.ie/

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Do you really struggle with brain fog on shift work?

Do you know why this happens?

Do you know how to avoid it?

In this episode I discuss

👉  The Circadian Rhythm

👉🏻  Social Jetlag and it's impact

👉🏼  The Zeitgebers to our Circadian Rhythm

👉🏽   How to best use these Zeitgebers to get back in sync with our internal body clock

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers
• Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physi

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________