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Feeling better on shift does not start with strict diets or perfect routines. It starts with habits that actually fit real shift work life. In this episode, I share the approach that kept me healthy through more than 40 years on rotating rosters. I explain how decision fatigue shapes your evenings, why small routines create stability no matter your schedule, and the circadian anchors that help your body recover faster, think clearer, and maintain steady energy. This is a practical reset built for shift workers who want results without overwhelm.

What I Cover:

• Why decision fatigue makes evenings harder and how to reduce it
• Tiny routines that lower friction and improve consistency
• Circadian anchors that support better sleep, energy, and focus
• The myths that keep shift workers stuck (scales, macro obsession, rigid meal prep)
• The core habits that create real change
• How small wins compound into better mood, steady energy, and fewer cravings

Inside the 21-Day Shift Work RESET Challenge:

• Weekly habit checklists
• Daily support in a private group
• Quick explainer videos
• Live Q and A access
• Webinar library on women’s health, supplementation, and performance
• Optional FebFast to speed up sleep and mood improvements

Join the 21-Day Challenge

If you want support, structure, and a community who understands shift work, Join the 21-Day Shift Work Reset Challenge here 

If this episode helped you, tap subscribe, share it with a colleague on nights, and leave a review so more shift workers can find a healthier way to live their roster.

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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