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Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fatigue, and metabolic disorders. In this episode, we explain The 176 Rule for shift workers - a simple health framework designed to detect hidden stress before symptoms appear.

You’ll learn how tracking resting heart rate, blood pressure, and regular blood tests can reveal early warning signs caused by night shift work, rotating shifts, and irregular sleep schedules.

In this episode, you’ll learn:

• How circadian rhythm disruption affects heart health, hormones, and glucose control
• Why many shift workers feel fine while health risk continues to rise
• How daily resting heart rate acts as a stress and recovery marker
• The long-term impact of elevated heart rate and excess heartbeats
• How to measure blood pressure at home correctly for shift workers
• Essential blood tests shift workers should request every six months
• Why female shift workers are at higher risk for low iron and vitamin D deficiency
• How sleep, walking, and nutrition help reduce shift work fatigue and burnout
• How the 176 Rule (1 day, 7 days, 6 months) simplifies long-term health monitoring

Who this episode is for:

• Night shift workers
• Rotating shift workers
• Healthcare workers, nurses, paramedics, FIFO and emergency workers
• Anyone struggling with shift work sleep disorder, fatigue, or burnout

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Want personalised coaching?

Scroll down and book a one-to-one coaching assessment call to review your health markers and create a plan that works with your shifts.

Learn more or work with me at ahealthyshift.com

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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