Text me what you thought of the show 😊

Can shift work be hazardous to your health? Join Roger Sutherland as he unpacks the serious physical and mental tolls of working irregular hours. From battling metabolic disorders, type 2 diabetes, and cardiovascular disease to coping with depression, anxiety, and cognitive decline, shift workers face unique health challenges. Discover why eating at biologically inappropriate times and circadian misalignment can wreak havoc on your body, and learn about the importance of education and practical strategies to mitigate these risks.

Equip yourself with actionable tips to lead a healthier life despite the demands of shift work. We'll explore how blue light impacts melatonin production, the benefits of avoiding late-night eating, and the powerful effects of simple exercises like a 15 to 20-minute walk. Get insights into how daylight exposure can help reset your circadian rhythms and the pivotal role of a positive support network in combating social isolation. Empower yourself to maintain your well-being and thrive in your career with these essential strategies for shift workers.

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

Text me what you thought of the show 😊

Imagine transforming your shift work experience by simply harnessing the power of natural daylight. In this episode of "A Healthy Shift," Roger Sutherland reveals how daylight's different colors can become your secret weapon for maintaining optimal health. You'll learn why blue light in the morning energises you for the day ahead while eliminating it at night helps you wind down. Discover the unique benefits of red, orange, yellow, and green light and how each can contribute to your energy levels, mood, focus, and overall well-being.

From red light's healing properties to the cognitive boosts of yellow light, this episode is packed with actionable tips to help you thrive in the midst of irregular working hours. We'll explore how orange light's mood-enhancing effects and green light's stress-relieving qualities can make a tangible difference in your daily life. Whether you're a seasoned shift worker or new to the game, Roger's insights will equip you to better manage your circadian rhythms and improve your quality of life. Don't miss out on this enlightening discussion that promises to elevate your shift work experience.

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

Text me what you thought of the show 😊

What if you could enhance your cognitive function and metabolic health without feeling exhausted? Discover how Low-Intensity Steady-State (LISS) training, or Zone 2 cardio, can transform your life, especially if you are navigating the demanding world of shift work. On this episode of "A Healthy Shift," we unpack the science behind maintaining a heart rate at 65% of your maximum through activities like brisk walking, light jogging, or stationary biking. This moderate, consistent exercise pace not only burns fat as the primary fuel source but also boosts blood flow to the brain, fostering neurogenesis that is essential for cognitive function, memory retention, and protection against neurodegenerative diseases like Alzheimer's.

We share practical tips to seamlessly integrate LIS training into your daily routine, ensuring it becomes an effortless part of your lifestyle without leading to burnout. Hear inspiring personal anecdotes and client testimonials that underscore the simplicity and effectiveness of this exercise modality. Whether you're on a treadmill, bike, or simply walking, the benefits of LISS training extend beyond physical health, offering enhanced mental sharpness and reduced cognitive fatigue. Make LISS training your game-changer for improved wellbeing and peak performance in your challenging shift work schedule.

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

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

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

Text me what you thought of the show 😊

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

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

Text me what you thought of the show 😊

Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transformative power of recognizing "polite hunger" versus "rude hunger" in this eye-opening episode of A Healthy Shift with Roger Sutherland. Learn how tuning into these body signals can help you make mindful, balanced food choices, ensuring you maintain energy and nutritional control, no matter how grueling your shift schedule may be.

Join us as we break down these hunger cues and delve into intuitive eating strategies tailored for shift workers. Roger shares practical tips and personal insights from his extensive experience as a certified nutritionist and veteran shift worker. Say goodbye to those sudden, intense hunger pangs, and hello to a more controlled, healthier approach to eating. Whether you're a seasoned shift worker or just starting out, this episode is packed with valuable knowledge to help you not just survive but thrive.

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

Text me what you thought of the show 😊

Discover how you can revolutionize your health and productivity by mastering the "light diet" in our latest episode. Join Roger Sutherland as he explores the science behind light and its pivotal role in regulating our circadian rhythm, specifically for shift workers. Learn why daylight exposure is crucial for your body's natural clock, and how managing your blue light intake can significantly enhance your sleep, energy levels, and overall well-being. Roger offers actionable insights and practical strategies to help you align your light diet with your body's needs, ensuring optimal cognitive function and mood.

Uncover the critical importance of eliminating blue light after sunset and the tools that can make it easier. This episode delves into why blue light blocking glasses and zero blue light lamps are more effective than standard blue light filters on phones. With advancements in zero blue light technology now being implemented in workplaces like hospitals and call centers, the options for managing your light exposure have never been better. Roger shares tips on how to integrate these tools into your daily routine to improve sleep quality and mental health. For further insights and recommendations, don't miss visiting Roger's website for additional resources and expert advice tailored to shift workers.

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...

Text me what you thought of the show 😊

Is calorie deficit really the only factor in weight loss? Think again. Join Roger Sutherland, a seasoned shift worker with over four decades of experience, as he uncovers the crucial role of food timing in maintaining health and well-being. This episode promises to shed light on how your meal schedule can drastically affect your energy, mental clarity, and metabolic health. You'll walk away with a practical approach to syncing your eating habits with your body's natural circadian rhythms, especially during those punishing night shifts.

Roger simplifies complex concepts into actionable insights, making it easier for you to navigate the challenges of shift work. Learn why our bodies are wired to follow a 24-hour cycle based on light and dark, and how eating at the wrong times can disrupt this balance. Whether you're a veteran shift worker or new to the demands of odd hours, this episode is a must-listen for anyone looking to improve their health and energy levels. Don't forget to share this valuable episode with your fellow shift workers—it could make all the difference in their lives too!

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

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 ...