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Shift work can make alcohol feel like the easiest “off switch”  but your biology doesn’t agree.

In this episode, we unpack the Sober Curious mindset and why even “normal” drinking can disrupt your sleep, mood, metabolism, and recovery as a shift worker.

We cover:

• The sober curious approach as a mindset, not a label
• Why shift workers often drink on autopilot after night shifts or stressful days
• Alcohol as a neurotoxin and the rebound effect that fuels anxiety
• Sedation vs. real sleep, including REM suppression and fragmented nights
• How alcohol disrupts fat burning and blood sugar, leading to crashes and belly fat
• Perimenopause and menopause: why alcohol (especially wine) can amplify abdominal weight gain
• The long-term link between alcohol and mental health
• Cancer risk, even with light to moderate drinking
• Accelerated aging, immune suppression, and slower recovery from training
• Gut lining damage, inflammation, and the knock-on effects on fatigue and mood
• A simple alcohol-free trial and what to track

If this episode resonated with you and you know someone who needs to hear it, share it with another shift worker.

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If you’d like to learn more or work with me, visit: ahealthyshift.com

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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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