Text me what you thought of the show 😊

Vitamin D

Do you suffer from fatigue?
Do you feel like you are always sick?
So many shift workers are fatigued and continually ill and also struggle to get sufficient Vitamin D........there is an absolute correlation between these two.

Vitamin D has an enormous impact on our health in so many ways.

I discuss

👉  What is the difference between fat-soluble and water-soluble vitamins?

👉🏻  What are the symptoms of Vitamin D deficiency

👉🏼  How do we test our Vitamin D levels

👉🏽  Can we get Vitamin D from Food?

👉🏾  What's the best way to get Vitamin D

👉🏿   The Dminder App
https://dminder.ontometrics.com/

👉  The benefits of Vitamin D

👉🏻  How much do we supplement

If you enjoyed the podcast please follow 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 ar

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 have a highly negative perception of the world purely by the nature of our role.

We think the whole world has gone crazy
We also think that anyone outside of our own circle are nuts?
or
Are they?

In this episode I discuss

👉  Our lifestyle and people in it are really the problem

👉🏻  Why the above is true

👉🏼  Our Reticular Activating System

👉🏽  Neuroplasticity

👉🏾  How practicing gratitude works to change both

👉🏿  Evidence-based strategies to put in place to change the way we view life.

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!

________

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 😊

Nightshift - What's the best way to go into and come out of it?

Do you really struggle with going into and coming out of night shift?
Does night shift leave you feeling totally out of whack with your body for days on end?
Napping when you should be awake or wide awake when you should be asleep.

A little bit of knowledge can make a huge difference in your recovery.

This podcast will give you an optimal strategy for going into and coming out of night shift based on what the science tells us and almost 4 decades of 24/7 experience.

Learn how to recover quickly coming out of nightshift and thrive.

I discuss

👉  Optimal roster practices
👉🏻  The optimal way to go into night shift
👉🏼  My "How best to eat on night shift" free e-book
         https://ahealthyshift.com/
👉🏽  The optimal way to come out of night shift

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

 

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 😊

Grace Cowan

As a female do you really struggle with shift work?
If you do then you're really going to relate to this episode. 

My guest today, Grace Cowan, with a background working in the NHS and Mental Health joined the Police in the UK.
It wasn't long into shift work when her weight started to spiral out of control through lack of education and making poor food choices and timing.

That lack of education now drives Grace coaching shift workers on better nutrition, health & well-being around shift work.

We discussed

👉  Graces' background in NHS, Mental Health and Policing

👉🏻 The value of having an actual shift worker coaching you.

👉🏼  Victim V Ownership

👉🏽  The importance of tracking and being aware of your mentrual cycle

👉🏾  The 1% principle.

👉🏿  What is the best training you can do post nightshift.

👉 "How do you want to show up for yourself?"

 ..........and so much more

You can find Grace on

Instagram
https://www.instagram.com/grace_cowan_/
Website
https://theshiftworkerscoach.co.uk/

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

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 😊

Chronotypes, Social Jetlag, and its impact on Health
Does your teenager struggle to get up in the morning and sleeps all weekend?

Does having a "sleep-in" bank sleep for you?
Are you a "Morning Lark" or a "Night Owl?"
What is your chronotype and how does it impact your day and sleep routine.
What are the risks to our health of being out of alignment with our circadian rythm?

In this episode I discuss

👉  What is a chronotype
👉🏻 How the Circadian Rhythm works
👉🏼  The impact an irregular sleep pattern has on health
👉🏽  What are the health risks
👉🏾  Tips to combat Social Jetlag

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 mean

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 😊

PCOS - Evidence-based strategies

Do you suffer from PCOS?
If you do then this podcast is for you.
if you don't, then you'll get an espresso snapshot of what it is and then you can sympathise with the sufferers.

PCOS affects 1 in 10 women of childbearing age and twice as many shift workers.
So what does the evidence say to help sufferers with PCOS?

In this episode I discuss

👉  The complexity of PCOS

👉🏻  What is required for a diagnosis of PCOS

👉🏼  What improves PCOS?

👉🏽  Is there an optimal diet for PCOS

👉🏾  Supplementation for PCOS

👉🏿  How does PCOS affect women?

👉 A simple nighttime strategy to assist PCOS sufferers

👉🏻 Is weight loss harder for PCOS sufferers?

Myo-Inositol
https://au.myprotein.com/sports-nutrition/100-inositol-powder/12313474.html


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, not just survive while performing shift work.

__________________________________________________________________

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

_______________________________________________________________

COACHING

1:1 Coaching

_______________________________________________________________

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 😊

Protein, Why the hype?

When we think about protein one of the first visions that come to mind is of "Gym Bro's" walking around with Protein Shakers, right?

However, protein is the most underrated food we consume as humans.   Why is it so important?

In this espresso episode, I talk about what protein actually is and why it's so important for us to include in our daily diet.

I discuss

👉  What protein actually is
👉🏻  What are amino acids?
👉🏼  What's the difference between non-essential and essential amino acids
👉🏽  Are BCAA's as a supplement necessary?
👉🏾  What makes a complete protein and an incomplete protein?
👉🏿  What body functions do proteins assist with?
👉  How much protein do we need to consume daily for optimal health?
👉🏻 Is Protein dangerous for your kidneys?
👉🏼 Whey powders and what to look for when buying a protein powder.
👉🏽 Protein as a fat loss strategy.

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

 

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 😊

COACH MARK CARROLL

Coach Mark Carroll is extremely well known in the health and fitness industry.
Coaching world champions to the stage proves incredible knowledge as a coach, but he has also coached people just like you.
Mark motivates people to fall in love with fueling their body to perform in the gym as well as gain a passion for resistance training.
3 1/2 years ago Coach Mark Carroll released his first 12 week training guide with a nutrition and resistance training program and people started learning about nutrition for training and basic resistance training to gain a love for it.

100,000 Guidebooks later I was very humbled to have Coach Mark Carroll on the show

We discussed

👉  Why resistance training is important
👉🏻  Why resistance training is important for females
👉🏼  What does an ideal week of exercise look like to a shift worker
👉🏽  The benefits of LISS training
👉🏾  If you only had 3 days to train what would be optimal
👉🏿  Is there any benefit to training 3 times a week.
👉  Is gym a good fat loss strategy
👉🏻  The importance of knowing your maintenance calories.
👉🏼  The benefit of flexible dieting.

TO CALCULATE 65% OF YOUR MAXIMUM HEART RATE
220 minus [Your Age} = N
N X 0.65 = 65% of your Max Heart rate

REACH OUT TO COACH MARK CARROLL

Website
Instagram

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

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 😊

Considerations for females performing shift work.

In the famous words of Dr Tracy Sims "Women are not small men"

In today's episode, I discuss

• Is shift work more harder for females than it is for men?
• What complicates shift work for females
• What are good strategies to help female shift workers?
• What should female shift workers avoid doing?

You can download my free e-book on "why we should fast overnight and how to optimise the overnight fast" through my website.

https://ahealthyshift.com/

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

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 😊

"How you breathe matters"

As shift workers, our body is already stressed by being out of sync with its circadian rhythm (Biological Clock)

The way we breathe is a window into which state of our autonomic nervous system we are in.

Are you in a sympathetic (fight or flight) or a parasympathetic (rest and digest) state?

During this episode I discuss

• The 3 sides of the autonomic nervous system
• The Enteric nervous system (ENS)
• The Sympathetic nervous system (SNS)
• The Parasympathetic nervous system (PSNS)
• How to check which state you are in
• How to get back into a parasympathetic state quickly.
• Why does it matter so much?

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 Sleep

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.

_______________________