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Ever wondered how a simple nap could revolutionize your work life? As a veteran law enforcement officer and certified nutritionist, I've discovered the transformative power of a well-timed nap. In this episode of A Healthy Shift, I unpack the science behind why a brief 20 to 30-minute nap can sharpen your alertness, boost your cognitive performance, and elevate your mood without leaving you feeling groggy. I’ll share practical tips on how to seamlessly integrate napping into your shift work routine, from finding the perfect quiet spot to using eye masks and noise-canceling headphones. 

But enhancing your shift work life doesn't stop at napping. I also highlight the importance of revisiting our previous episodes brimming with tips and strategies to help you stay healthy and mentally sharp. Our website and social media channels are treasure troves of information designed specifically for shift workers like you. Don't miss out on subscribing to stay updated on new episodes and join a community that’s committed to transforming the lives of shift workers. Make sure to rate and review the podcast to help us spread the word, and discover how you can work with me directly for a more personalized approach to thriving in your unique work schedule. Tune in and take the first step toward mastering your shift work life!

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----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Ever wondered how to conquer the chaos of shift work and still maintain a fulfilling personal life? Join me, Roger Sutherland, on a journey to unlock the secrets of balancing demanding work schedules with self-care and well-being. Drawing from my nearly 40 years of experience in shift work, I'll reveal essential strategies to combat burnout and stress. From scheduling "me time" to prioritising healthy nutrition, our discussion is packed with practical tips to fuel your body, boost your energy levels, and enhance your overall well-being.

We'll also look into the importance of a strong support system and the role of effective communication, both at home and work. Learn how tools like household whiteboards can streamline your schedules and reduce unnecessary stress. Discover the power of setting boundaries and embracing mindfulness practices like meditation to manage stress. With personal insights and evidence-based methods, this episode aims to empower you to not only survive but thrive in the demanding world of shift work. Join us and transform your approach to achieving a healthier work-life balance today!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Ever wondered how you can thrive even with a demanding shift work schedule? Join us as we unlock the secrets to maintaining peak health and performance with Dr. Greg Potter, PhD, a leading expert in sleep, circadian rhythms, nutrition, and metabolism. Greg brings a wealth of experience from his work with elite organizations like the US Naval Special Warfare Command and from coaching athletes to world records. This episode promises to equip shift workers with practical strategies to tackle the unique challenges they face, from disrupted internal clocks to the impact on mental and physical health.

Greg takes us on a fascinating journey into the critical importance of biological rhythms for health and performance. Inspired by his studies in exercise physiology, Greg delves into how timing affects everything from athletic performance to overall well-being. His insights reveal the intricate dance between our circadian systems and external time cues like light-dark cycles, eating patterns, and physical activity. By understanding these rhythms, shift workers can adopt better routines and use practical tools like whiteboards for family communication or specific eating and sleeping schedules to enhance their quality of life.

The conversation also unpacks the complexities of sleep medications and the role of behavioral interventions in managing shift work. Greg shares valuable advice on melatonin, meal timing, and supplements like creatine and vitamin D, which can be game-changers for shift workers. We explore the innovative idea of designing personalized shift schedules based on chronotypes to boost employee well-being and productivity. Whether you're a shift worker or someone keen on optimizing your lifestyle, this episode is packed with actionable insights from a true expert in the field. Tune in to learn how to transform the challenges of shift work into an opportunity for better health and performance.

Find Greg here:
Instagram: @gregpotterphd
Link to Apple Podcast: Reason & Wellbeing

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Can a single drink really impact your performance and well-being as a shift worker? Join me, Roger Sutherland, as we uncover the surprising effects of alcohol on our bodies, especially for those of us working irregular hours. You might use alcohol to relax or socialize, but have you ever considered the hidden costs? From impaired judgment and coordination to increased snacking and weight gain, I’ll walk you through the science behind how alcohol can disrupt our lives and health in ways you never imagined.

Discover why alcohol consumption poses unique challenges for shift workers, including its diuretic effects that exacerbate our hydration issues and its detrimental impact on sleep quality. Together, we'll explore evidence-based insights on how alcohol affects your body, why it's particularly problematic for those of us on the night shift, and practical tips to mitigate these effects. Tune in and empower yourself with the knowledge to make better choices and boost your overall energy and well-being. Grab your favorite non-alcoholic drink, get comfortable, and let's get started on this vital conversation!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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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Can cutting carbs actually make you feel worse? Discover the truth behind this common diet myth in our latest episode of "A Healthy Shift." As a veteran shift worker and certified nutritionist, I, Roger Sutherland, demystify the essential role of carbohydrates in our diet, especially for those of us burning the midnight oil. From brain function to muscle energy, learn why carbs are not the enemy and how they can be your best ally in maintaining peak performance during irregular hours.

In this enlightening episode, we break down the different types of carbs—sugars, starches, and fibre—and uncover why they are indispensable for your health. We also tackle the misconceptions about "good" and "not so good" carbs, highlighting which ones to eat and when for optimal energy levels and digestive health. Say goodbye to the keto confusion and embrace a balanced approach to carbs that supports your demanding lifestyle. Tune in, empower yourself, and revolutionize how you think about carbohydrates!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Tired of constant snacking throwing off your energy and focus during your shift work? Discover the powerful combination of protein and fiber to help stabilize blood sugar, maintain muscle health, and boost immunity in this episode of "A Healthy Shift." Roger Sutherland takes you through practical tips on incorporating protein-rich foods like lean meats, fish, eggs, and plant-based options into your daily meals. You’ll understand why aiming for around 120 grams of protein per day is essential for sustained energy levels, and how fiber plays a critical role in digestive health, especially with erratic eating schedules.

Wrapping up the episode, Roger extends his heartfelt gratitude to our listeners and highlights the importance of subscribing for updates on new episodes. He urges you to leave ratings and reviews on your listening app to help reach more shift workers who could benefit from these essential health strategies. Interested in learning more about Roger or exploring collaboration opportunities? Visit his website, ahealthyshift.com, to get started. Don't miss out on these life-changing tips tailored to help you thrive in your unique work environment. Enjoy the show!

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling episode of "A Healthy Shift." Discover how to take control of your time with practical strategies designed to help you manage personal tasks amidst chaotic schedules. Alan's experience, both in his own professional life and in supporting his successful wife, Angela Borges, lends a rich perspective on balancing demanding work environments with personal well-being.

 From reducing digital clutter to prioritising activities that truly matter, we provide actionable advice to ensure shift workers maintain their mental health and stay aligned with their personal values.

Forget traditional to-do lists; we offer innovative approaches to task management that work for busy professionals. Learn to maximize your energy outside of shift work with real-life examples and habits that can transform your downtime into quality time. Whether it's consistent gym visits, meal prepping, or spending time with loved ones, these strategies will help you lead a balanced and fulfilling life. Tune in for this empowering episode and start thriving today!

Find Alan here:
Website: alanborges.com
Instagram: @alanborgesofficial

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable bowel syndrome (IBS) and learn practical, evidence-backed strategies to manage it effectively. Join me, Roger Sutherland, a certified nutritionist and veteran shift worker, as I unveil why IBS is particularly challenging for those with irregular schedules. By sharing the transformative journey of a female client who conquered severe IBS in just four weeks, we highlight the crucial role of stress management and the gut-brain axis. You’ll gain insights into the primary triggers such as circadian misalignment and stress, and how they lead to symptoms like gas, bloating, constipation, and diarrhea.

Living a balanced life as a shift worker is possible! In this episode, I emphasize the importance of building a supportive shift work community. Maintaining a regular eating schedule, prioritizing quality sleep, and engaging in stress-reducing activities are just a few of the strategies discussed to help align your body's functions with your demanding work schedule. By fostering a healthier shift working environment, we can collectively improve our well-being. Stay connected by visiting ahealthyshift.com for more tips and resources. Let’s support each other in creating a healthier and more balanced lifestyle.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." We tackle the profound challenges night shift workers face, from disrupted sleep patterns to maintaining overall health. Listen as Chris, a dedicated listener, shares his struggles with a regular sleep schedule, and Roger offers invaluable advice on achieving a balanced rhythm. The conversation underscores the critical importance of addressing sleep issues and adopting a healthy lifestyle for those burning the midnight oil.

We dive into the lives of various professionals, from taxi drivers to security guards, who navigate the complexities of night shifts. Christian, a long-haul trucker, and Danny, a security guard from Port Augusta, share their unique experiences and the difficulties of food choices, storage solutions, and transitioning between night and day shifts. Our discussion is filled with practical tips on managing these challenges, highlighting the role of strategic sleep management and nutrition in ensuring shift workers can perform at their best.

Join Tony McManus and Roger Sutherland as they answer listener questions on health and wellness, tackling everything from the benefits of nighttime glasses to the challenges of discontinuing antidepressants. We share real-life stories, provide expert advice on managing sleep and nutrition, and even celebrate Tony's birthday with heartfelt messages from our listeners. Whether you're navigating the night shift or simply seeking a balanced work-life routine, this episode offers a treasure trove of insights and practical tips to help you thrive.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________

Text me what you thought of the show 😊

Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize your snacking habits with easy, nutritious options that keep your energy levels steady throughout your demanding work hours. Join me, Roger Sutherland—certified nutritionist and veteran law enforcement officer—as I share my top recommendations for convenient and healthy snacks that you can stash in your locker or kit bag. From the powerhouse benefits of nuts and seeds to managing your intake to avoid those dreaded energy crashes, this episode is packed with practical advice to keep you fueled and focused.

Shift work can wreak havoc on your eating patterns, but with the right strategies, you can maintain stable blood sugar and mood, ensuring you finish your shifts feeling strong and steady. Learn why snacks are vital for shift workers and how to make smarter choices that support your health and wellbeing. Whether you're grabbing a quick bite during a break or need something to tide you over through the night, these snack strategies will transform your snack game. Don’t miss out on these actionable tips designed to help you thrive and not just survive your shift working lifestyle.

Support the show

----------------------------

ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

Click the link to learn all about it
-----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching

_____________________

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.

_______________________