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Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during night shifts, long hours, stress, and sleep loss.

You’ll learn how creatine helps keep ATP (cellular energy) available when sleep is short, why this matters for focus and reaction time on long shifts, and how to use creatine safely alongside good sleep, nutrition, and hydration.

In this episode, we cover:

• The cellular role of creatine in ATP buffering and energy production
• How brain energy benefits during sleep deprivation and stress
• Why stable energy supports decision-making and mental clarity on long shifts
• Simple creatine dosing: 3–5 grams daily, any time of day
• Safety facts, creatinine blood tests, and when to seek clinical advice
• Practical ways to take creatine and stay consistent
• Why women may benefit more due to lower baseline creatine stores
• How creatine fits with sleep, nutrition, and hydration for shift workers

Who this episode is for

Shift workers, night shift workers, and rotating shift workers who want better energy, focus, and resilience without relying on stimulants.

Want personalised guidance?

Down in the show notes is a link to a free 15-minute call. Let’s have a conversation.

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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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