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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

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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
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YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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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