Text me what you thought of the show 😊

Do you really struggle with the dreaded quick turnaround?
The late into an early
The late into a rest day, into an early.

It's the shift worker's nightmare and not only stresses us out but literally causes us to not sleep for fear of not waking up in time the next day.

In this episode, I talk about my strategies for how to best deal with the quick turnaround and sleep better going into an early after late.

I discuss

👉   Why it is we can't sleep
👉🏻  The best strategy around the late into early
👉🏼  The best strategy around the late into day off into early

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)
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!
______________________
Discl

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, meal timing and movement around shift work?

Dr Olivia Walch is a shift work researcher focusing on circadian rhythms and our sleep/wake cycle.

Dr Walch is currently developing a "Shift Work" app which I have beta testers out in the real shift working field to develop this app to reach it's full potential.

We discuss the app and how it works during the episode.

In this episode we discusss, 

👉  What is a Circadian Rhythm?

👉🏻  How much of a strain is shift work on us biologically 

👉🏼  Morning Larks and Night Owls

👉🏽   The importance of regular shift work patterns

👉🏾  The importance of blue light in the morning

👉🏿  The importance of blocking blue light at night

👉  How to go into night shift

👉🏻  How to come out of night shift

👉🏼  Why do we wake up in the middle of the night in the nights following nighshift.

👉🏽  The "Shift Work App" 

 
Reach out to Dr Olivia Walch

Website

Instagram

Twitter

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 Worke

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 😊

We all get bogged down in the negative side of shift work.

What are the benefits of doing shift work?

I discuss

👉  How mindset dictates how we feel about shift work

👉🏻  Are there any positives to shift work?

👉🏼  I list my top 10 benefits of performing shiftwork and their advantages.

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)
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 podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liabil

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 😊

As shift workers we make simple mistakes that have a major impact on our health and wellbeing.

Do you know what these mistakes are and why they have such an impact on you?

In this episode I discuss

👉   How I come from a position of experience...so many mistakes.
👉🏻  Why it's not your fault.
👉🏼  Why I returned to study at 55 after 35 years of 24/7 shift work.
👉🏽   7 areas that shift workers self-sabotage they can easily fix.

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)
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 str

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 any kind of organisation around shift work?

Being organised around shift work sounds like an oxymoron doesn't it?

But we absolutely can be organised and I'll discuss how.

In this episode I discuss

👉   How failing to plan is planning to fail
👉🏻  What does "not motivated mean"?
👉🏼  Action precedes motivation
👉🏽  How does the "If this happens, I will" plan work?
👉🏾   What is decision fatigue and how do we avoid it?
👉🏿   6 Strategies to help you plan things better.

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)
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.  Alwa

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 😊

Brianna Jones
How does a 24/7 shift worker have the discipline to sleep, train, food prep, fuel her training, practice posing as well as cope with a competition prep to get to the stage....and in her first ever competition walk away with a "Pro Card?"

Well strap yourself in and listen to this extremely open and honest chat with my friend Bri.

In this episode we discuss

👉  Why does she do what she does when it's so difficult.
👉🏻  How did she fall in love with body building
👉🏼  What does it take to get to stage as a 24/7 shift worker
👉🏽  What impact did preparation have on her relationships, sexuality and biologically?
👉🏾  How did she plan it all out?
👉🏿  How does she avoid all the highly palatable snacks and treats at work?
👉 What was the fun fact Bri had during her comp prep?
👉🏻 What it felt like when her name was called out on stage?

REACH OUT TO BRIANNA
@briannapaige.j

Official Gym Wear
Website   https://officialgymwear.com/
Instagram
@official.gymwear

CODE: BRI15

Briannna's Coach Michael Trimbole
Instagram
@michaeltrimbolifit

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

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 struggle to find time for movement as a shift worker?

Do you feel sluggish and the very thought of trying to get organised, getting dressed, driving to the gym, exercising for an hour and then coming home and showering, overwhelming and you simply don't have the time?

In today's episode I discuss 2 bang for buck extremely beneficial exercises for you tired shift workers that are really easy and non stressful.

I discuss

👉   Do you really not have time?
👉🏻  Staying in the cycle of not exercising actually creates more problems
👉🏼  Taking the pressure off an already stressed body
👉🏽  My 2 bang for buck exercises explained in detail 

How to calculate 65% of your Maximum Heart Rate

220 - (your age) =

(That Number) x 0.65 =  (65% of your MHR)



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

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 😊

Stress,
As shift workers we know how much stress impacts us, don't we, or do we?
We often think of "Mental Health" but stress can also impact heavily on us biologically as well.

In today's episode, I go into my own personal story to highlight how, even being fit and healthy, stress can really bite you, and it may even have catastrophic consequences.

I discuss

👉   That stress is not only mental but seriously impacts us biologicaly 
👉🏻   My own story and its impact on my life
👉🏼   The importance of having boundaries between your work life and home life.
👉🏽   Stress management practices
👉🏾   The F.A.S.T assessment for stroke

Media Story
https://www.ambulance.vic.gov.au/moonee-ponds-couple-act-f-a-s-t-on-stroke-symptoms/

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
Jarr

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 😊

Why the overnight fast?

Are you a shift worker?
Do you suffer from digestive issues, gas, and bloating when working the night shift?

I receive an enormous amount of positive feedback on my recommended overnight fast, particularly from females.

Research doesn't tell shift workers what we should be doing, but we can certainly draw from research that tells us what NOT to do.

In this podcast I discuss

👉  What do I perceive that shift workers do that is the most self-sabotaging
👉🏻  Does nutrient timing really matter?
👉🏼  What does the research show?
👉🏽  What impact does our circadian rhythm have on nutrient absorption 
👉🏾  Our hunger-controlling hormones
👉🏿  How to structure the overnight fast
👉  What to do if you can't fast during these hours
👉🏻  Why is this more important for females
👉🏼  My free ebook on the website

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 - A

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 😊

Victoria Devine

Things you didn't know about Victoria (She's on the Money) but everyone needs to hear.

I picked up a tiny bread crumb she dropped while listening to one of her podcasts that she may have been recovering from an Eating Disorder.

Eating Disorders are such an important topic and everyone needs to know how individuals end up in such a physical, as well as psychological, battle that still impacts Victoria to this day.

Victoria opened right up about her Eating Disorder, ADHD and Depression and everyone needs to hear this.

We discussed

👉  The parallels in approach to both  nutrition and finance
👉🏼  Her battle with ADHD
👉🏽  How she ended up with an Eating Disorder
👉🏾  What having an Eating Disorder looks like
👉🏿  The never-ending battle
👉  Depression and medications

EATING DISORDER HELP
If you or you suspect someone you know is struggling with an eating disorder there are numerous resources linked on this page

BreakBingeEating Help
https://breakbingeeating.com/help/

___________________________

FOLLOW VICTORIA

Website
Instagram
She's on the Money Facebook Group

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
Li

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.

_______________________