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We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out practical, evidence-based steps for sleep timing, light control, meal timing, movement and routines that protect your body.

• Circadian disruption as the root driver of health risks
• Metabolic strain, insulin resistance and type 2 diabetes
• Cardiovascular load, elevated blood pressure and resting heart rate
• Gut issues, poor nutrient absorption and late heavy meals
• Immune suppression from short or broken sleep
• Mental health effects, fatigue and decision fatigue
• Unhelpful coping tools like alcohol, nicotine and energy drinks
• Core strategies: sleep timing, light exposure, caffeine cut-off
• Meal timing with earlier calories and lighter dinners
• Simple movement targets and daily walking
• Routines that anchor the body across seven days

If this episode helped you, can you do me a favor? Could you please share it with another shift worker? Share it to your wall. Share it to your Instagram story. Share it everywhere so they know.

If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on. If you want to know more about me or work with me, you can go to ahealthyshift.com.

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ANNOUNCING

"The Shift Workers Collective"

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YOU CAN FIND ME AT

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• 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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