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.  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 😊

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
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 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 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
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 😊

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
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 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 😊

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 - 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 😊

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
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 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 😊

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 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 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 😊

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!

______________________

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 😊

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

 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 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 😊

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

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 liability for direct or indirect losses or damages that may result from the use of 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.

_______________________