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We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention.

• Circadian rhythm disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods
• Eating during high melatonin periods (typically after 9 PM) causes the body to store energy as fat around the waist
• Alcohol consumption stops fat burning, disrupts sleep quality, and often pairs with unhealthy food choices
• Blue light from screens and workplace lighting sends daytime signals to the brain, raising cortisol and suppressing melatonin
• Simple intervention strategies include morning sunlight exposure, early movement, daywalker eating patterns, reducing alcohol, and managing light exposure at night

If you're struggling with shift work-related weight gain, I offer personalised one-to-one coaching. Visit ahealthyshift.com to book a free 15-minute coaching assessment call where we'll see if we're a good fit and create a strategy tailored to your specific situation.

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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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