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Ever wondered how you can thrive even with a demanding shift work schedule? Join us as we unlock the secrets to maintaining peak health and performance with Dr. Greg Potter, PhD, a leading expert in sleep, circadian rhythms, nutrition, and metabolism. Greg brings a wealth of experience from his work with elite organizations like the US Naval Special Warfare Command and from coaching athletes to world records. This episode promises to equip shift workers with practical strategies to tackle the unique challenges they face, from disrupted internal clocks to the impact on mental and physical health.
Greg takes us on a fascinating journey into the critical importance of biological rhythms for health and performance. Inspired by his studies in exercise physiology, Greg delves into how timing affects everything from athletic performance to overall well-being. His insights reveal the intricate dance between our circadian systems and external time cues like light-dark cycles, eating patterns, and physical activity. By understanding these rhythms, shift workers can adopt better routines and use practical tools like whiteboards for family communication or specific eating and sleeping schedules to enhance their quality of life.
The conversation also unpacks the complexities of sleep medications and the role of behavioral interventions in managing shift work. Greg shares valuable advice on melatonin, meal timing, and supplements like creatine and vitamin D, which can be game-changers for shift workers. We explore the innovative idea of designing personalized shift schedules based on chronotypes to boost employee well-being and productivity. Whether you're a shift worker or someone keen on optimizing your lifestyle, this episode is packed with actionable insights from a true expert in the field. Tune in to learn how to transform the challenges of shift work into an opportunity for better health and performance.
Find Greg here:
Instagram: @gregpotterphd
Link to Apple Podcast: Reason & WellbeingSupport the Show.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Can a single drink really impact your performance and well-being as a shift worker? Join me, Roger Sutherland, as we uncover the surprising effects of alcohol on our bodies, especially for those of us working irregular hours. You might use alcohol to relax or socialize, but have you ever considered the hidden costs? From impaired judgment and coordination to increased snacking and weight gain, I’ll walk you through the science behind how alcohol can disrupt our lives and health in ways you never imagined.
Discover why alcohol consumption poses unique challenges for shift workers, including its diuretic effects that exacerbate our hydration issues and its detrimental impact on sleep quality. Together, we'll explore evidence-based insights on how alcohol affects your body, why it's particularly problematic for those of us on the night shift, and practical tips to mitigate these effects. Tune in and empower yourself with the knowledge to make better choices and boost your overall energy and well-being. Grab your favorite non-alcoholic drink, get comfortable, and let's get started on this vital conversation!Support the Show.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Can cutting carbs actually make you feel worse? Discover the truth behind this common diet myth in our latest episode of "A Healthy Shift." As a veteran shift worker and certified nutritionist, I, Roger Sutherland, demystify the essential role of carbohydrates in our diet, especially for those of us burning the midnight oil. From brain function to muscle energy, learn why carbs are not the enemy and how they can be your best ally in maintaining peak performance during irregular hours.
In this enlightening episode, we break down the different types of carbs—sugars, starches, and fibre—and uncover why they are indispensable for your health. We also tackle the misconceptions about "good" and "not so good" carbs, highlighting which ones to eat and when for optimal energy levels and digestive health. Say goodbye to the keto confusion and embrace a balanced approach to carbs that supports your demanding lifestyle. Tune in, empower yourself, and revolutionize how you think about carbohydrates!Support the Show.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Tired of constant snacking throwing off your energy and focus during your shift work? Discover the powerful combination of protein and fiber to help stabilize blood sugar, maintain muscle health, and boost immunity in this episode of "A Healthy Shift." Roger Sutherland takes you through practical tips on incorporating protein-rich foods like lean meats, fish, eggs, and plant-based options into your daily meals. You’ll understand why aiming for around 120 grams of protein per day is essential for sustained energy levels, and how fiber plays a critical role in digestive health, especially with erratic eating schedules.
Wrapping up the episode, Roger extends his heartfelt gratitude to our listeners and highlights the importance of subscribing for updates on new episodes. He urges you to leave ratings and reviews on your listening app to help reach more shift workers who could benefit from these essential health strategies. Interested in learning more about Roger or exploring collaboration opportunities? Visit his website, ahealthyshift.com, to get started. Don't miss out on these life-changing tips tailored to help you thrive in your unique work environment. Enjoy the show!Support the Show.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling episode of "A Healthy Shift." Discover how to take control of your time with practical strategies designed to help you manage personal tasks amidst chaotic schedules. Alan's experience, both in his own professional life and in supporting his successful wife, Angela Borges, lends a rich perspective on balancing demanding work environments with personal well-being.
From reducing digital clutter to prioritising activities that truly matter, we provide actionable advice to ensure shift workers maintain their mental health and stay aligned with their personal values.
Forget traditional to-do lists; we offer innovative approaches to task management that work for busy professionals. Learn to maximize your energy outside of shift work with real-life examples and habits that can transform your downtime into quality time. Whether it's consistent gym visits, meal prepping, or spending time with loved ones, these strategies will help you lead a balanced and fulfilling life. Tune in for this empowering episode and start thriving today!
Find Alan here:
Website: alanborges.com
Instagram: @alanborgesofficialSupport the Show.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable bowel syndrome (IBS) and learn practical, evidence-backed strategies to manage it effectively. Join me, Roger Sutherland, a certified nutritionist and veteran shift worker, as I unveil why IBS is particularly challenging for those with irregular schedules. By sharing the transformative journey of a female client who conquered severe IBS in just four weeks, we highlight the crucial role of stress management and the gut-brain axis. You’ll gain insights into the primary triggers such as circadian misalignment and stress, and how they lead to symptoms like gas, bloating, constipation, and diarrhea.
Living a balanced life as a shift worker is possible! In this episode, I emphasize the importance of building a supportive shift work community. Maintaining a regular eating schedule, prioritizing quality sleep, and engaging in stress-reducing activities are just a few of the strategies discussed to help align your body's functions with your demanding work schedule. By fostering a healthier shift working environment, we can collectively improve our well-being. Stay connected by visiting ahealthyshift.com for more tips and resources. Let’s support each other in creating a healthier and more balanced lifestyle.Support the Show.
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IN-HOUSE SEMINARS - Enquire Here
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." We tackle the profound challenges night shift workers face, from disrupted sleep patterns to maintaining overall health. Listen as Chris, a dedicated listener, shares his struggles with a regular sleep schedule, and Roger offers invaluable advice on achieving a balanced rhythm. The conversation underscores the critical importance of addressing sleep issues and adopting a healthy lifestyle for those burning the midnight oil.
We dive into the lives of various professionals, from taxi drivers to security guards, who navigate the complexities of night shifts. Christian, a long-haul trucker, and Danny, a security guard from Port Augusta, share their unique experiences and the difficulties of food choices, storage solutions, and transitioning between night and day shifts. Our discussion is filled with practical tips on managing these challenges, highlighting the role of strategic sleep management and nutrition in ensuring shift workers can perform at their best.
Join Tony McManus and Roger Sutherland as they answer listener questions on health and wellness, tackling everything from the benefits of nighttime glasses to the challenges of discontinuing antidepressants. We share real-life stories, provide expert advice on managing sleep and nutrition, and even celebrate Tony's birthday with heartfelt messages from our listeners. Whether you're navigating the night shift or simply seeking a balanced work-life routine, this episode offers a treasure trove of insights and practical tips to help you thrive.Support the Show.
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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 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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Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize your snacking habits with easy, nutritious options that keep your energy levels steady throughout your demanding work hours. Join me, Roger Sutherland—certified nutritionist and veteran law enforcement officer—as I share my top recommendations for convenient and healthy snacks that you can stash in your locker or kit bag. From the powerhouse benefits of nuts and seeds to managing your intake to avoid those dreaded energy crashes, this episode is packed with practical advice to keep you fueled and focused.
Shift work can wreak havoc on your eating patterns, but with the right strategies, you can maintain stable blood sugar and mood, ensuring you finish your shifts feeling strong and steady. Learn why snacks are vital for shift workers and how to make smarter choices that support your health and wellbeing. Whether you're grabbing a quick bite during a break or need something to tide you over through the night, these snack strategies will transform your snack game. Don’t miss out on these actionable tips designed to help you thrive and not just survive your shift working lifestyle.Support the Show.
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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 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 you could finally conquer the challenges of shift work and boost your energy levels like never before? Join us on A Healthy Shift as host Roger Sutherland, a seasoned shift worker and certified nutritionist, reveals the secrets to thriving even with an irregular schedule. This episode is your ultimate guide to mastering quality sleep, with tips on creating an ideal sleep environment and maintaining a consistent sleep schedule. Learn how to harness the power of a pre-sleep routine and avoid common sleep disruptors to ensure you wake up refreshed and ready for your demanding role.
But we don’t stop there—Roger also dives into nutrition strategies tailored for night shifts. Discover the importance of staying hydrated, smart snacking, and meal timing to keep your energy up throughout your shift. Roger emphasises the value of making small, sustainable changes rather than drastic overhauls to your diet. Finally, for your mental well-being, explore the benefits of mindfulness and meditation practices, with recommended apps like Headspace, Calm, and Insight Timer. This episode is packed with practical tips to help you transform your shift-working life and maintain your well-being.Support the Show.
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FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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What if your night eating habits were silently sabotaging your health? Join me, Roger Sutherland, as we dissect the crucial findings from Peng Wang and colleagues' groundbreaking study on night eating and its dire consequences for shift workers. With four decades of experience as a law enforcement officer and a certified nutritionist, I bring you evidence-based strategies to break free from the night eating trap and reclaim your well-being.
This episode of A Healthy Shift unveils eye-opening data from a comprehensive study of 42,000 participants over almost 9 years, linking irregular night eating patterns to increased risks of cancer and diabetes. Discover why your late-night cravings for high-calorie, nutrient-dense snacks are more than just a bad habit, and learn practical tips to manage your hunger and energy levels. Don't let your demanding shift work dictate your health; tune in and equip yourself with strategies to thrive, both on and off the clock.
Study referred to:
https://pubmed.ncbi.nlm.nih.gov/38413565/Support the Show.
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_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Could your irregular work schedule be masking a serious sleep disorder? Join us as we shed light on the critical issue of sleep disorders among shift workers—conditions too often dismissed as merely side effects of working odd hours. We'll explore the high prevalence of clinical sleep issues such as sleep apnea, insomnia, and restless leg syndrome within this community. By challenging dangerous assumptions that keep many from seeking help, we'll outline essential steps for proper diagnosis and treatment, including monitoring sleep patterns, consulting healthcare professionals, undergoing sleep studies, and following through with treatment plans.
In our mission to promote a healthier shift worker lifestyle, we'll discuss the importance of fostering a well-informed and supportive community. Sharing valuable information and encouraging proactive health measures can make a significant difference. Stay tuned for the latest insights and practical advice to help you stay well-rested and healthy despite the demands of shift work.
Don't forget to subscribe, rate, and review our podcast to spread the word. For more information about my work or to explore collaboration opportunities, visit ahealthyshift.com. Let's work together to revolutionize shift worker health and well-being.
Study referred to:
https://pubmed.ncbi.nlm.nih.gov/38840377/Support the Show.
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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 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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How can a shift in focus from aesthetics to strength revolutionize your fitness journey? Join us on this episode of "A Healthy Shift" as we welcome Mark Breeden, the mastermind behind Instagram's Training Strong Women, who advocates a weight-neutral approach to fitness. Mark’s philosophy centers on celebrating what your body can achieve, rather than how it looks, and this refreshing perspective is especially beneficial for those with demanding schedules like shift workers. Together, we scrutinize the evolving gym culture where women are fearlessly reclaiming their space in the weight rooms, shattering outdated gender norms, and finding empowerment through strength training.
Mark’s journey from competitive powerlifting to a more fulfilling and balanced approach to fitness serves as an inspiring narrative. He shares personal insights on how training for strength and capability can significantly enhance self-worth and satisfaction. We also delve into the unique challenges he faces as the future husband of a shift worker, navigating the unpredictable schedules and stressors that come with it. As Mark shares, the key to success lies in setting realistic goals and maintaining consistency, even when life gets hectic.
For those who feel intimidated by the gym environment or are concerned about becoming "bulky," Mark debunks these myths and emphasizes the supportive nature of the fitness community. We discuss the importance of quality over quantity in workouts, especially for time-constrained individuals. From the mental benefits of resistance training to the significance of intuitive eating and the impact of realistic goal-setting, this episode is packed with valuable insights. Mark's dedication to empowering women through strength training shines throughout, offering listeners practical advice on embracing imperfections and finding joy in the process. Tune in to discover how shifting your mindset can lead to a more positive and rewarding fitness experience.
You can find Mark Breedon at;
IG and Tik Tok: @training.strong.women
Podcast: Badass Lifter Podcast
Website: badasslifter.comSupport the Show.
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COACHING
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_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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What if maintaining a balanced lifestyle as a shift worker could be simplified with just a few strategic changes? Join us as we embark on a journey through the highs and lows of shift work, starting with a delightful tale of dining at Il Forno in Hampton, where the food and a superb 2015 bottle of wine left a lasting impression. We also share amusing yet insightful experiences of adjusting to life post-night shift, including the occasional misstep of opting for dinner after a grueling schedule. With a special shoutout to our shift-working audience, we emphasize the crucial role of staying active to combat the sedentary pitfalls of night shifts. Christian, a loyal listener, joins the chat to share his unique challenges transitioning from road work to a more routine office schedule.
Have you ever wondered how blue light exposure affects your health? We dive into the latest research and trends, including a fascinating conversation between Neil Mitchell and David Koch on Koch's journey to television and his role at Port Adelaide Football Club. We discuss Dr. Martin Moore-Ede's eye-opening findings on light exposure and its effects on the elderly, emphasizing the importance of reducing light pollution in overnight work settings like hospitals. This chapter also explores the growing popularity of audiobooks and podcasts as essential companions for shift workers, providing not just entertainment but also valuable insights into maintaining a healthy work-life balance.
Do you know the surprising benefits of salt lamps in shift work environments? Our final discussion highlights the alarming lack of education for shift workers, leading to high rates of unplanned leave and poor staff retention. We explore how better management and supportive workplace cultures can make a difference, with practical tips from successful shift workers like Lenny. Salt lamps, known for their soothing orange and red light, are touted as a simple yet effective tool for promoting relaxation and better sleep. To wrap up, we share ways to stay connected through Instagram, our website, and our podcast, and promise to return soon with more valuable insights tailored for our dedicated shift-working community.Support the Show.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the night owls of the workforce. We're not just talking about any protein—we're dissecting the intricacies of whey protein concentrate, whey protein isolate, casein, and the array of plant-based alternatives that cater to every dietary need out there. If your schedule flips the day on its head, and you find your meals and muscle recovery need to follow suit, this is the insider scoop you've been searching for. Discover which proteins pack the punch for sustained energy and which ones whisper sweet nothings to your muscles as you sleep, repairing and preparing you for another round against the clock.
Navigating shift work requires more than just caffeine and catnaps; it demands a strategy that keeps you fueled, focused, and fully charged to take on the unpredictable rhythm of life. That's why this discussion is more than a rundown of protein powders—it's a blueprint for thriving in a world that doesn't stop spinning when the sun goes down. With insights into the slow-release magic of casein for those graveyard shifts and the power of plant-based proteins to keep your body in harmony with your values, we're locking arms to propel you from surviving your schedule to seizing it with vigor. So, lace up your boots and let's step into a state of well-being that makes every shift not just bearable, but beatable.Support the Show.
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FREE E-BOOK - “The best way to eat on Night shift”
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_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Struggling to catch those elusive Z's between night shifts? As a former law enforcement officer with a keen interest in nutrition, I, Roger Sutherland, have weathered the same storm and emerged with strategies to help you not just cope, but thrive. This episode is a treasure trove of insights into the complex dance of sleep, work, and well-being for shift workers. I'll share why the common advice to sleep right after a night shift may not be your golden ticket to dreamland. We'll unravel the tangled web of disrupted social lives and reversed activity patterns, shedding light on how to respect our diurnal nature while navigating a nocturnal job.
Say goodbye to the trial-and-error approach to managing sleep on night shifts. Here, we confront the tricky relationship between sleep medications and our natural sleep cycles, emphasizing why natural slumber is paramount for our body's repair and detoxification processes. I'll guide you through the cautious use of sleep aids such as melatonin and offer alternative strategies like strategic napping to maintain alignment with our circadian rhythms. This episode is about building resilience and finding balance, with practical, evidence-based steps for enhancing energy, nutrition, and mental health amidst the unique challenges of shift work. So tune in, join the conversation, and let's together turn night shifts from a daunting endeavor into a mastered art.Support the Show.
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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 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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When the darkness becomes too heavy to bear alone, Erin Nugent steps in with a torch. Once a guardian of the law, now a beacon of hope as a certified life coach, Erin guides us through the turbulent waters of first responder mental health. This episode offers an intimate exploration of the challenges faced by those who shield society from its darkest moments, from the haunting suicide rates that shadow their profession to the personal commitment required to support such heroes.
Our conversation with Erin is a poignant reminder of the sacrifices made by first responders and their loved ones. We traverse her transformation from policing Melbourne's streets to coaching resilience from Boston, sharing strategies that fortify the often-precarious balance between the demanding nature of emergency services and a nourishing personal life. For couples on the frontline, she provides a unique perspective on managing relationships that are routinely tested by the rigors of duty.
As Erin unveils her podcast, "I Will Hold Space for Your Darkness," we are invited into a sanctuary where the unspoken burdens of first responders are acknowledged and shared. Her stories resonate with the collective heartbeat of a community that knows sacrifice all too well, yet strives for solace in solidarity. If you're connected to the first responder world, whether directly or through a loved one, this episode is an essential companion on the journey towards healing and understanding.
FIND ERIN AT
Instagram: @erinjanecoaching
Website: www.erinjanecoaching.com
Facebook: Erin Jane Coaching
Podcast: “I will hold space for your darkness podcast”Support the Show.
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FREE E-BOOK - “The best way to eat on Night shift”
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_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Navigating the night shift doesn't have to be a solo journey through the dark. Our latest episode features the incredible Roger Sutherland, a seasoned veteran of law enforcement, who illuminates the path towards not just surviving but thriving during those unconventional work hours. From managing the financial toll of unplanned leave to establishing crucial boundaries that safeguard productivity, Roger's insights from ahealthyshift.com.au are nothing short of a beacon for shift workers everywhere.
As we peel back the layers on the complex relationship between medication, sleep, and our circadian rhythms, you'll hear about my own dance with indigestion medication and its unexpected impact on my day-to-day life. We take a deep dive into the world of chronobiology with a heartfelt call from Chris in South Australia, revealing his battle with sleep disturbances despite his best morning efforts. This episode is a treasure trove of substantial advice, whether it involves syncing your body's master clock or understanding the subtle clues your sleep cycle leaves behind.
We journey through the significance of routines, the concerns with aging in shift work, and how maintaining a steady pattern of rest and activity can make a world of difference. Scott's tale of caring for his father reminds us of the stability routines provide, while we also engage with listeners sharing their sleep struggles and the unexpected joys found in the tranquility of an afternoon nap. And for those moments of restlessness, discover breathing techniques endorsed by Tony Nesta in his book "Breathe," which might just become your new pre-sleep ritual. Tune in for an episode that's a heartfelt blend of storytelling, science, and the simple yet profound appreciation for the small moments that enrich our lives.Support the Show.
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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 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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If you've ever wondered about the secret recipe for juggling the night shift with your daily life, this week's episode is your personal handbook to thriving in the after-hours. We kick things off with a heartening look at the trials and triumphs of shift work, sharing stories that transform ordinary routines into extraordinary tales. From the humorous realisations of turning into our parents to embracing 'Champagne Friday', we unfold the art of balancing work, family, and self-care, ensuring you come away with a fresh perspective on living well, no matter the hour.
Dial in as we extend a warm salute to the unsung heroes of the late hours, including our special guest, Roger Sutherland, who brings a treasure trove of wisdom from 40 years in the field. Listeners like you draw back the veil on the realities of shift work, and together we celebrate the strength and dedication of folks like Liz from Morwell, whose experiences in aged care illuminate the profound impacts of nocturnal labor. It's a conversation not just about the mechanics of shift work, but its heart and soul, and the incredible community that keeps the world turning while most are asleep.
Buckle up for a nutritious journey as we tie the knot between your diet and the circadian rhythm, exploring how to keep your body clock ticking in perfect harmony with melatonin. As the chill of winter approaches, we bask in the sunny glow of vitamin D knowledge, discovering how this powerhouse nutrient can fend off the winter blues. We also venture into the evolving landscapes of parenting and education, making sure you're equipped with the insights to navigate these ever-changing terrains. So grab your favorite beverage—it doesn't have to be champagne—and settle in for an episode that's as nurturing as it is enlightening.Support the Show.
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FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
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Could the key to unlocking your health potential be as simple as watching the clock? I'm Roger Sutherland, and in this episode, we're cutting through the noise to bring you the solid science on intermittent fasting. For those working around the clock, the difference between intermittent fasting and time-restricted feeding isn't just jargon—it's the cornerstone of a health strategy that could be life-changing. We're tackling the 16-8 and 5-2 methods head-on, dissecting the myths around fasting as a muscle-building miracle and spotlighting the unsung hero in fat loss: calorie control. If you've been curious whether skipping meals could give you an edge, you'll want to soak up every minute of these myth-busting insights.
As your guide through the maze of meal timing, I'll also delve into the promising world of early time-restricted feeding (ETRF). Imagine harnessing the power of your body's natural rhythms to not just manage your weight but improve your insulin sensitivity and blood sugar levels. It's not just about when you eat, but how aligning your meals with your circadian rhythm can curb hunger and rev up your metabolism. Whether you're considering narrowing your eating window or just hungry for knowledge, this episode is packed with evidence-based revelations you won't want to miss. Join me as we chart a course towards a healthier lifestyle, one timed bite at a time.Support the Show.
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 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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Unlock the secret to a revitalised shift working life with the wisdom of Dr. Martin Moore-Ede, our guide through the transformative world of circadian lighting. This episode isn't just another discussion; it's a beacon for those navigating the night shifts, as we delve into the science behind circadian rhythms and the profound effects of LED light fixtures. As a certified nutritionist and former law enforcement officer who's walked the graveyard path, I interlace personal insights with Dr. Moore-Ede’s groundbreaking research to illuminate strategies that promise a healthier, more alert existence for the tireless souls keeping our world in motion after dusk.
Ever pondered the broader implications of your daily light exposure? We've got you covered, as we journey beyond the workplace, shedding light on the potential for circadian lighting to reshape not only your work environment but also your home and digital interactions. Dr. Moore-Ede, with a sneak peek into his upcoming book "The Light Doctor," explores the tantalizing prospect that our screens and indoor lighting could be fine-tuned to our biological clocks. This could be the dawn of reduced chronic health conditions and a significant leap for our overall wellbeing—fascinating insights that just might alter the way you engage with light every day.
Wrapping up this enlightening episode, we highlight the crucial role of management in implementing circadian lighting and the impact it can have not only on health but also on company profits. As we touch on the importance of holistic lifestyle management for shift workers, we're not just addressing their immediate concerns; we're painting a picture of a future where businesses thrive by nurturing their nocturnal workforce. Tune in to this episode for a transformative discussion that could redefine your nights, your health, and the harmony of your life's rhythms.
Dr Martin Moore-Ede can be found at
Book: https://lightdoctormartinmooreede.substack.com
LinkedIn: https://www.linkedin.com/in/martin-moore-ede-80630a12/
Instagram: https://www.instagram.com/circadianlightdoctor/
Twitter (X): https://twitter.com/DrMooreEde/
YouTube: https://www.youtube.com/@drmartinmoore-ede1539
Book Website: https:/Support the Show.
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 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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