Text me what you thought of the show 😊

Are you really struggle with fat gain on shift work?

Do you understand why this is happening?

Would you like to learn how to navigate this?

In this episode I discuss

👉  How limited the research content has been in the past

👉🏻  How we interpret that research for interventions

👉🏼  What is the biological night?

👉🏽  What does Circadian Rhythm (CR) disruption impact on?

👉🏾  Why our CR doesn't adapt to shift work.

👉🏿  How does eating on nightshift impact us biologically

👉  What can we do as best possible interventions

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers (Code: HEALTHY20)
• Jarrow - Ashwagandha (KSM-66) 
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do

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 😊

Do you really struggle with sleep?

Do you understand what it is that causes problems with sleep?

Do you know how to get proper sleep?

Thrilled to have specialist sleep coach Tom Coleman on this episode talking about everything sleep and stress and the impact both have on us.

Tom discusses

👉  Our Circadian Rhythm

👉🏻  How people self-sabotage their own sleep

👉🏼   How exactly does technology impact sleep?

👉🏽   Prescribed medications and sleep

👉🏾   What does perfect sleep hygiene look like for a shift worker on rotating shifts?

👉🏿   How does stress impact our body and mind?

👉  How can we deal with stress better?

👉🏻  Why do we wake up in the middle of the night and not be able to go back to sleep?

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

You can find Tom on

Instagram

https://www.instagram.com/tomcoleman.ie

Website

https://www.tomcoleman.ie/

 

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

 

Recommended Products for Shift Workers

 

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 😊

Do you really struggle with brain fog on shift work?

Do you know why this happens?

Do you know how to avoid it?

In this episode I discuss

👉  The Circadian Rhythm

👉🏻  Social Jetlag and it's impact

👉🏼  The Zeitgebers to our Circadian Rhythm

👉🏽   How to best use these Zeitgebers to get back in sync with our internal body clock

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers
• Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physi

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 😊

Do you really struggle with waking up in the middle of the night?

As a shift worker do you find yourself waking up in the middle of the night after a run of night shifts?

Do you not know how to put yourself back to sleep?

 In this episode I discuss

👉  Identifying what it is that is occurring that wakes us up

👉🏻  What to avoid once we do wake up

👉🏼  What to do to put ourselves back to sleep

👉🏽  A visual example of what is occuring

👉🏾  In the 9-5 realm why it is only recently that we sleep for one long period.

👉🏿  What NOT to do when you wake up

👉  What TO do when you wake up

👉🏻  When should you see a sleep specialist?

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers
• Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
• Bose Slee

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 😊

Do you really understand your menstrual cycle?

Do you know what impacts shift work can have on your monthly cycle?

I discuss

👉   What is the Infradian Rhythm?

👉🏻  What systems in the body does the Infradian Rhythm impact?

👉🏼  What are the two main phases of the Menstrual Cycle?

👉🏽   What roles do Estrogen and Progesterone play throughout the cycle?

👉🏾  The benefits of tracking your cycle

👉🏿   Nutrition strategies to implement that may alleviate symptoms

👉  Foods to avoid as unhelpful

👉🏻  How does shift work impact the female cycle?

👉🏼  What are the three main contributing factors for cycle loss

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers
• Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
• Bose Sleepbuds II

Some links are affiliate links, which means I ear

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 😊

Thrilled to have my friend Kate Morris PT on this episode.

Kate is passionate about helping people to "live their best life" and shows everyone how to go about it.

The best way to do this is to have a coach to show you the way in every aspect of your life.

Is it beneficial to have a coach, and if so why?

In this episode we discuss

👉  Why it’s important for people to have a coach? 

👉🏻  What makes the money you spend such a good investment?

👉🏼  How does a coach assist you to set realistic expectations? 

👉🏽  How do you get clients to understand and commit to the habits and behaviours that will help them to achieve their goals?

👉🏾  Where to find a coach and what to look for

👉🏿  Why is strength training so good for females?

👉 The importance of fueling your day-to-day life and training

👉🏻  Kate discusses her business mentoring coaching

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

You can find Kate on

Instagram

https://www.instagram.com/katemorris_pt/

_______________________

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

_______________________

COACHING

• 1:1 Coaching
• One2One Consults

________________________

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 😊

Do you really struggle with where to start?

Did you know it's never the habit that failed it was the processes you put in place to achieve that habit?

Did you realise that all or nothing just ends up nothing because it's all too much at once?

 In today's episode I discuss

👉  Why I stopped going to the gym

👉🏻  How it affected me

👉🏼  How I gradually put 1% at a time in place to work my way back to the gym

👉🏽   How the gym experience felt.

👉🏾   Why all or nothing doesn't work for the majority.

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

1:1 Coaching

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers
• Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

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 😊

Do you really struggle with night shift?

Could you be self-sabotaging, without realising,  by your own behaviours around night shift

In this episode, I give you 5 strategies to best cop with night shift

I discuss

👉  My Top 5 strategies to best cope with night shift

👉🏻  I also detail my 1:1, one-off coaching sessions giving you the opportunity to ask questions and get bespoke advice based on your personal situation.

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

1:1 Coaching

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers
• Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician be

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 😊

Do you know how we burn the calories we've eaten?

Do you freak out when you can't get to the gym for fear of gaining body fat?

Then this episode is for you

I discuss

👉  Energy balance

👉🏻  How does our body burn the calories that we've consumed?

👉🏼  What activity is the best to manipulate to change our weight?

👉🏽  How can we increase that activity?

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

YOU CAN FIND ME AT

• Website
• Facebook
• Instagram
• LinkedIn
• YouTube

_______________________

COACHING

1:1 Coaching

________________________

Recommended Products for Shift Workers

• Manta Sleep Mask
• Swanwick - Blue Light Blockers ( Code: HEALTHY20 )
• Jarrow - Ashwagandha (KSM-66)
• Bose Sleepbuds II

Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!

______________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this po

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 😊

Is shiftwork sucking the absolute life out of you?

Are you literally just crawling from one shift to the next but love your job.

Can you not find a way to literally just live between shifts?

In this episode, you will hear how a simple message from Laura to me started a hell of a health journey.

Learn how Laura went from totally broken in shift work to thriving with an exciting new goal that took me by surprise during this podcast.

We discuss

👉  Where Laura was at in her life before she first messaged me.
👉🏻  What caused her to message me in the first place
👉🏼   Our ZOOM meeting and what she took from it
👉🏽  What she put in place and the momentum she gained from it.
👉🏾  Her approach to Grace Cowan (the shift workers coach)
👉🏿  How Grace and Laura now work together as Coach/Client
👉  What it's like to coach Laura
👉🏻  What it's like to be coached by Grace
👉🏼  Laura's goals and her exciting project.

If you enjoyed the podcast please subscribe and give it a rating and review.

_____________________

Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.

______________________

You can find Grace on
Instagram
https://www.instagram.com/theshiftworkerscoach/

Website
https://theshiftworkerscoach.co.uk/

 _______________________

YOU CAN FIND ME AT

Website
Facebook
Instagram
LinkedIn
YouTube
_______________________
COACHING
1:1 Co

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.

_______________________