Barhigh Media Podcast

Barhigh Media Podcast

By Bridget O'Rourke & Spencer BarlowBusinessEntrepreneurship
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Barhigh Media Podcast episodes

  • How Law Enforcement Officer Roger Sutherland Transformed His Life While Doing Shift Work
    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
    ------------------------------------------------------------
    //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
    _____________________________________
    DISCLAIMER: Links included in this description might b affiliate links. If you purchase a product or service with the links provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you with free content each week!
    #shiftworkertransformation #tipsforshiftworkers #nutritionforshiftworkers
    1 hr 29 min
  • Everything You Need to Know About Your Nutrition As a Shift Worker with Dietitian Kaitlyn Myles

    Nutrition is often an overcomplicated topic that leaves a lot of us with questions when it comes to food and shift work. On this week’s episode, Spencer talks to dietitian Kaitlyn Myles about everything a shift worker needs to know about what to eat, when to eat and how to prepare. Kaitlyn has been working directly with clients who do shift work for the past six months and created a Facebook group dedicated to helping shift workers navigate their nutrition challenges. She sees first hand the difficulties shift workers face when it comes to unpredictable eating schedules, midnight cravings and limited food choices. It’s time to find the solutions as Kaitlyn and Spencer dive into nutrition and time saving strategies for busy shift workers.

     Key topics and time stamps: Planning food (8:20)

     The importance of using your freezer (9:34)

     Learn to love leftovers (13:00)

     Why shift workers need protein (13:30)

     The controversial topic of fats (20:55)

     Beat the cravings (23:42)

     How to quit emotional eating (25:20)

     Should shift workers fast? (28:28)

     Why we should take our gut health seriously (31:35)

     Energy drinks and Coffee: helpful or harmful? (39:35)

     Snacking: when should I stop eating (43:55)

     Building habits and consistency (48:48)


     Socials IG: @shiftworknutrtitonrd 

    Facebook Group: Shiftworkers Nutrition Coaching Community

    56 min
  • Finding balance and routine as a shift worker with ER nurse Katelyn
    In this episode Spencer talks to a member from F45 that he use to coach, who now is a F45 coach and a full time ER nurse.
    Katelyn and Spencer cover everything from preparation, trial and error with our nutrition, and finding life balance. 
    Please Follow Katelyn @katelynswenor
    Follow Spencer's YouTube Channel - Fitness - Sleep - Nutrition - Lifestyle - 
    https://www.youtube.com/channel/UCwsVi4FzvKdEN9Ok-j6OahA
    Connect With Spencer on Social Media
    https://www.strava.com/athletes/41469062 
    https://discord.gg/Aaa4u7pF 
    https://www.facebook.com/groups/1894793534020931/ 
    https://www.instagram.comtheshiftworkathlete/  
    https://www.tiktok.com/@theshiftworkathlete 
    Interested in Merchandize?
    Shiftwork Athlete Merch - https://my-store-b9afa0.creator-spring.com
    1 hr 4 min

About Barhigh Media Podcast

From the publisher's feed

Dive into media and freelancing with the Barhigh Media Podcast. Hosted by Bridget O'Rourke and Spencer Barlow, this show offers insights into making the switch from being a freelancer to a small business owner, and how to grow your brand through digital media like Podcasts, Video, YouTube, and Instagram. With expert guests and actionable tips, it's a must-listen for content creators, freelancers and small business owners.