On this week’s episode, Spencer and nutritionist Roger Sutherland dive into the world of shift work. They cover everything from habit stacking and motivation to meal timing and supplements.
Roger has been working in law enforcement for 37 years, working 24/7 shifts since he was 20 years old. He talks about what it was like navigating shift work through his young adult life and the things he has learned along the way.
After finding himself overweight and dealing with chronic inflammation, Roger decided to make significant changes in his life. At the age of 50, he went through an incredible physical and psychological transformation, losing 30 pounds and developing new positive habits.
Roger was inspired to become a nutritionist and start his own nutrition coaching business called “A Healthy Shift”. Through his business, he supports and educates shift workers on how to tackle nutrition and life challenges.
Roger’s transformation story is not only inspiring, but a perfect demonstration of how no matter what your age or shift schedule is, you can always decide to take action.
Quote of the podcast: “If you’re sitting around waiting for motivation or you’re sitting around waiting for inspiration, it ain’t coming. No lightning bolt is going to hit you and all of a sudden you say oh my god i'm motivated. You have to take one step in the right direction because the action precedes the motivation.” (26:35)
Key topics:
0:00
12:56 Habit stacking
25:15 Using tracking as a tool
28:00 Meal timing matters
34:00 Anti-inflammatory foods to reduce stress
43:40 Caffeine
53:13 For women: Menstrual cycles, mood and bloating
57:40 Supplements to keep the digestive system moving
1:07 What exercise to do after a night shift
1:11 What foods to eat after night shift
1:14 Hydration hacks
1:16 Blue light blocking glasses and circadian rhythm
Socials
@A_Healthy_shift
http://ahealthyshift.com/
Products mentioned:
https://www.hydralyte.ca/
https://www.metamucil.ca/en-ca
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//Connect
+ Spencer’s Instagram: https://www.instagram.com/theshiftworkathlete
+ Erin’s Instagram: https://www.instagram.com/castellerin
+ TikTok: https://www.tiktok.com/@theshiftworkathlete
+ Facebook Group :https://www.facebook.com/groups/1894793534020931
+ Strava: https://www.strava.com/athletes/41469062
//Product
+ Shiftwork Athlete Merch - https://my-store-b9afa0.creator-spring.com
//Podcast
+ Podcast: https://open.spotify.com/show/4vyvFx52urkYQSAAWSWv6q?si=yowYGlatRW-gWZCrYVd2wA&dl_branch=1
//Equipment used
GoPro Hero9 - https://amzn.to/3Ab5MV5
GoPro Media Mod - https://amzn.to/2VjhTRj
GoPro Light Mount - https://amzn.to/3joJXdL
GoPro Mini Extension - https://amzn.to/3yyfsZu
Rode VideoMicro - https://amzn.to/3jx7XvA
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#shiftworkertransformation #tipsforshiftworkers #nutritionforshiftworkers
