A Healthy Shift Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach

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.
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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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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.


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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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://thelightdoctor.com/
Shift work website: https://www.circadian.com/
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.
_______________________

Ever wondered how your late-night snack might be throwing off more than just your waistline? Join me, Roger Sutherland, for a fascinating trek through the often-overlooked interplay between our circadian rhythm and eating habits, a journey especially critical for the heroic souls in shift work. With heartburn and indigestion lurking around the corner of every heavy midnight meal, I'm here to guide you through syncing your dietary patterns with your natural body clock. And for our female shift workers, fret not; we'll tackle the unique nutritional challenges you face with hormonal ebbs and flows, ensuring your meal plan supports your wellbeing round the clock.

Get ready to revamp your nocturnal noshing with my actionable nutrition strategies that keep the night shift from derailing your health. Discover why that comforting carb-loaded feast is doing more harm than good to your slumber and digestion, and instead, learn to embrace the art of light, energizing snacks that won't leave your gut working overtime. We'll also chew over the perks of early time-restricted feeding, a game-changer for blood sugar control and overall vitality. So grab your headphones and let's set the stage for a healthier you, one well-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.
_______________________

Ever wondered how night shift workers manage their health and find a semblance of normalcy while the rest of the world sleeps? In our latest episode, my dear friend Roger Sutherland, a law enforcement officer with heaps of wisdom, joins the conversation to unpack the less discussed aspects of nocturnal work life. We celebrate the post-Easter chocolate indulgences (guilt-free, of course!), while also sharing tips that have helped us manage weight and maintain a healthy lifestyle despite our topsy-turvy schedules. Plus, we open the lines to your burning questions about shift work, sleep, and how to thrive when your work clock is out of sync with the sun.

Our night-time narrative takes us on a journey from the quiet streets of Hastings to the lively dairy farms of Colac. We share the hilarious yet eye-opening escapades of Bert, who dodged the law during early morning shifts, and Simon, whose dedication to his cows epitomizes the commitment of those who work while the world is at rest. But it's not all fun and games; we pay respect to the unsung heroes of the night, including emergency veterinary teams, and dive into the pressing concern of sleep anxiety amongst paramedics – with a retired ICU paramedic shedding light on the toll of decades spent on the front lines.

Wrapping up, we take a hard look at the work-family tightrope walked by shift workers like Danny in security and FIFO miners in Australia's rugged West. We share heartfelt stories of balancing the scales of work commitments and home life, alongside the genuine struggles and victories that come with the territory. It's a candid wrap-up of the extreme adjustments and health implications of shift work from those living it every day. And remember, our community conversation continues bi-weekly, with your experiences and insights driving it forward – catch us on our website or slide into our DMs on Instagram @a_healthy_shift.
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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