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Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emergency services. You're waking up exhausted, pushing through gruelling 12-hour shifts, barely eating properly, and your sleep is completely disrupted. When did this become normal?

In this raw, unfiltered conversation, I'm addressing the dangerous reality facing countless shift workers who've normalised their depletion. Drawing from decades of experience coaching hundreds of frontline workers, I outline the subtle warning signs that your body and brain are sounding alarm bells: emotional numbness at work, constant brain fog, unhealthy coping mechanisms like sugar cravings and alcohol dependence, and the sad reality of cancelling personal plans because there's simply nothing left to give.

The brutal truth? No one is coming to rescue you. Your management won't, the system won't, and even caring managers don't know what to do. But there is hope through five actionable steps: getting honest about your situation, prioritising proper rest, fuelling your body correctly, setting boundaries by learning that "no" is a complete sentence, and connecting with others who understand. Small, consistent changes can create momentum toward recovery before you're forced to rest through illness or complete breakdown.

Don't wait until you hit rock bottom. You deserve more than just surviving between holidays. If this resonates with you, reach out for support at ahealthyshift.com, join our Facebook community, or follow on Instagram. Share this episode with colleagues who need this wake-up call—because your health is non-negotiable.

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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

Facebook

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LinkedIn

YouTube

COACHING

• 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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In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially for those juggling the challenges of shift work. Beyond just physical gains, we explore how strength training builds confidence, mental clarity, and improved health markers that positively impact every part of your life.

After 40 years in law enforcement working rotating 24/7 shifts, I’ve found that consistent training acts as a crucial anchor amidst the chaos. Jack shares his inspiring journey from battling an eating disorder to becoming a respected coach dedicated to helping others discover sustainable fitness habits.

We bust common myths in the fitness industry and offer practical, doable strategies tailored for shift workers feeling too tired or overwhelmed to prioritise exercise. Our nutrition tips are refreshingly straightforward—focus on consistent breakfasts and lunches to reduce decision fatigue, choose whole foods over faddy diets, and opt for lower glycemic index options after 3pm to help stabilise blood sugar during night shifts.

Plus, we discuss natural ways to optimise testosterone through lifestyle choices, showing how proper training, nutrition, and recovery can improve bloodwork results—even after years of circadian rhythm disruption from shift work.

This episode is a masterclass in balancing intensity with recovery, enjoying your training, and building habits that boost energy instead of draining it. Whether you’re new to fitness or refining your approach, you’ll walk away with actionable insights to transform your relationship with exercise and nutrition while managing the unique demands of shift work.

Join us to learn how to step into any gym with confidence, purpose, and a clear plan for success.

Find Jack Hallows here:
Instagram: @jackhallowsfitness

YOUR FREE PROGRAM - AS PROMISED

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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 Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault.

Most organisations expect 24/7 workers to navigate tough schedules without any guidance on how to protect their health.

After 40+ years as a police officer, experiencing every type of shift pattern imaginable, I’ve seen firsthand how this lack of knowledge wrecks lives.

That’s why I created practical, hands-on health and wellbeing seminars specifically for shift workers and their workplaces — designed not as theory, but real-world solutions that fit YOUR actual roster.

When I display your team’s schedule and walk through tailored eating windows, sleep strategies, exercise timing, and fatigue management techniques, something clicks. Attendees often say:
“Why didn’t someone teach me this when I started?”

These simple, actionable strategies aren’t complicated — but they completely transform how shift workers feel and perform.

With nearly 20% of the global workforce doing shift work, the need for this kind of training has never been more urgent. The challenge? Many workplace wellbeing teams don’t know these specialised resources even exist — that’s where you come in.

By sharing this podcast with your health and wellbeing leaders, you could spark a game-changing conversation that improves the health and resilience of your entire team.

Ready to move from just surviving shift work to truly thriving?

Visit ahealthyshift.com to download seminar info and share it with your workplace.

Let’s break the myth that shift work has to come at the cost of your health. With the right tools and strategies, you can maintain your energy, health, and happiness — even on the toughest schedules.

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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.

_______________________