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Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms.

• Understanding why shift work makes weight management difficult
• Research shows shift workers don't eat more than day workers yet still gain body fat
• Why typical diets fail shift workers and cause fatigue and cravings
• How your metabolism naturally slows at night regardless of your work schedule
• The power of chrononutrition - when you eat matters more than what you eat
• Eating your main meal before night shift rather than during it
• Five practical steps: prioritise sleep, eat mindfully before shifts, stay hydrated, plan snacks, move your body
• Avoiding common pitfalls like meal skipping and relying on zero-calorie energy drinks
• Focus on consistency over perfection with small, sustainable changes

For personalised help with your shift work health journey, visit ahealthyshift.com and book a free 15-minute coaching assessment call with Roger.

Support the show

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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_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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