Text me what you thought of the show 😊

To mark the milestone of Episode 50 I put a call out to followers for any questions they would like me to answer.

 This episode answers these questions

👉  Why do I get brain fog?

👉🏻  Tips on stretching/mobility to counteract wearing kit

👉🏼   Why should I fast over night?

👉🏽   What to do if I can't fast overnight?

👉🏾   I don't have time to exercise

👉🏿   Why do I eat more on night shift that on days off

👉  Why cant I sleep when I get home from night shift

👉🏻  Why is protein so important

👉🏼  I just cant sleep during the day

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 in the morning?

Have trouble getting going?

In this episode I will give you a morning life hack that may just change your life forever

I discuss

👉   The enormous benefits of hydrating before we caffeinate when we first wake up.

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 fully understand the impact of caffeine on sleep?

Do you not know how to overcome this?

 I discuss

👉   What foods do we find caffeine in?

👉🏻   What is a safe dose per day?

👉🏼   How does caffeine actually affect us?

👉🏽   When is the best time to have caffeine and when should you stop?

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 😊

I'm thrilled for you to hear from my long-term client Fiona.

Fiona came to me almost beaten by shift work.

A PCOS sufferer where shift work had an even bigger impact.

Hear all about what led Fiona to me and about our journey together.

We discuss

👉   Fiona's background and PCOS diagnosis

👉🏻   Her shift work life and the toll it took on her.

👉🏼   PCOS, symptoms, how she felt and the impact on her health.

👉🏽   Her decline in health

👉🏾  What led her to me

👉🏿  The coaching from her perspective

👉  Where she is at today in her health and well-being

👉🏻   Her future moving forward alone.

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 feel like you are always sick?

Do you know how to support your immune system?

Are these herbs and vitamins you see in the pharmacies any good?

 In this episode I discuss

👉  Can you boost your immune system?

👉🏻  Strategies to support and strengthen your immune system

👉🏼  The myths dispelled

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 😊

Have you ever wondered if you need supplements?

Did you know that 99% of them are a waste of money?

Do you know why?

I discuss

👉   3 Common Supplements that people take that do absolutely nothing.

👉🏻   I give you 3 recommendations from an evidence-based perspective

👉🏼   I give you two considerations as a stressed shift worker

👉🏽   Is magnesium beneficial for sleep?

👉🏾   Supplement recommendations for Vegans and Vegetarians

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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

 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 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 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.

_______________________

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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.

_______________________