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Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable.

If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue.

• Why your hormones usually aren’t broken, they’re reacting to your environment
 • How light, sleep, meal timing, stress, and movement act as “time signals” for your body
 • Why shift work disrupts these signals and throws everything out of sync
 • Why a calorie deficit still matters for weight loss, but becomes harder with circadian disruption
 • How poor timing affects appetite, digestion, energy, and recovery
 • Why it can feel like your body is working against you when your rhythm is off
 • The importance of getting light exposure based on your wake-up time, not the clock
 • How gentle outdoor movement supports energy and recovery
 • Why structured meal timing works better than random eating
 • The value of getting multiple daylight exposures throughout your day
 • Why protecting sleep and managing stress is critical for hormone health

If you’re feeling stuck and don’t know where to start, there’s a link in the show notes where you can reach out for support.

If this episode helped, subscribe, share it with a shift-working friend, and leave a rating and review to help more people find it. 

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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