Avsnitt
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Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stomachs seem to rebel during night shifts. From bloating and nausea to acid reflux and constipation, these symptoms are more than just annoying—they’re your body’s biological response to working against its natural rhythms.
In this episode of A Healthy Shift, you'll learn:
Why your digestive system struggles during night shifts: Understand how your body’s circadian rhythm impacts digestion and why your gut operates on a daytime schedule.The science behind bloating and discomfort: Discover why food moves slower through your digestive tract at night and the role of stress in exacerbating digestive issues.Why women face more digestive challenges: Learn how hormonal fluctuations and longer digestive transit times affect women, leading to more intense digestive symptoms.Practical strategies to ease digestive discomfort: We cover meal timing, hydration tips, and the benefits of probiotics for better digestion.How to support your gut health while working nights: Simple, evidence-based steps like staying hydrated, eating light meals, and prioritizing quality sleep between shifts can make a huge difference.
If this episode helped you understand your digestive health during night shifts, we’d love to hear from you! Leave a review and share your feedback—it helps us reach more shift workers who need this information.Support the show
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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 liabi...
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Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells from cancer.
Studies show shift workers, especially those on night shifts, have a higher risk of breast, prostate, and colorectal cancers. Women on rotating night shifts for over 30 years face a shocking 36% increased risk of breast cancer.
But there’s hope. Learn practical strategies to protect your melatonin levels:
Create a pitch-black sleep environment: Remove even small light sources.Must-have tools: Discover the best sleep masks and blue-light blocking glasses.Workplace solutions: Push for circadian-friendly lighting during night shifts.Daytime light & lifestyle: Tips to regulate your body’s natural rhythms.Your health is worth protecting—subscribe and share this life-saving info with your friends and colleagues!
References:
Melatonin and cancer risk: does light at night compromise physiologic cancer protection by lowering serum melatonin levels?Support the show
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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 liabi...
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Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens up about the mental health challenges shift workers face and provides actionable strategies to help you manage them.
Roger breaks down practical tools like shifting your mindset, a simple gratitude exercise to rewire your brain, and stress-busting techniques like box breathing. He also shares an important message on self-compassion, reminding us all: "No one likes a bully—so why bully yourself?"
If you’re a shift worker feeling the weight of irregular hours, this episode is for you. Tune in to learn how to thrive—not just survive—on shift work. And don’t forget to share it with your colleagues!
For more tips and resources, visit ahealthyshift.com.
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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 liabi...
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Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress?
In this episode, Chris Payton, breathwork coach and co-founder of Infinity Training and Coaching, explains how our breathing patterns impact our nervous system. By using breathwork, we can break harmful stress cycles and promote balance. Having overcome his own mental health challenges through breathwork, Chris now helps others transform their relationship with this powerful tool.
For shift workers constantly toggling between high-alert and downtime, breathwork acts as a “remote control” for the nervous system. Breathing through the nose and engaging the diaphragm stimulates the vagus nerve, triggering the parasympathetic “rest and digest” response. In contrast, shallow mouth breathing keeps us in a constant “fight-or-flight” state.
Proper breathwork enhances brain oxygenation, improves decision-making under pressure, boosts sleep quality, and builds emotional resilience. Simple techniques like coherence breathing, box breathing, and breath holds can be easily integrated into your daily routine, delivering big benefits in just minutes.
Whether you're a paramedic, nurse, or police officer, mastering breathwork could be your most effective health tool. Place one hand on your chest and the other on your belly—where does your breath naturally go? The answer may reveal more about your health than you think.
If this episode resonated with you, share it with a friend, tag someone who could benefit, and follow us for more tips!
Find Chris Payten here:
Instagram: @chrispayten_
@infinitytrainingandcoachingWebsite:
https://infinitytrainingandcoaching.com/Support the show
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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 liabi...
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Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well. But staying alert doesn’t have to mean guzzling energy drinks or fighting sleep with sheer willpower.
Shift work goes against our natural biology. As creatures built to sleep at night and work in daylight, overnight shifts can throw your body’s rhythm into chaos. In this episode, we’ll dive into why fatigue hits so hard during shifts and share practical, science-backed strategies to fight back.
Caffeine—the double-edged sword of the shift worker’s toolkit. While a quick espresso can seem like a lifesaver, it impacts your sleep for up to 9 hours, fueling a cycle of poor rest and caffeine dependency. But used strategically, like sipping small amounts throughout your shift, caffeine can actually boost your energy without the crashes.
What’s even better than caffeine? Power naps. A well-timed 20-minute nap before or during your shift can massively improve alertness without leaving you groggy. Combine that with simple techniques like light stretching, protein-rich snacks, and hydration, and you’ll be equipped to tackle fatigue head-on.
In this episode, you’ll learn:
The science behind why shift work is so tough on your body and mind.How to use caffeine wisely to avoid the dreaded energy crashes.The secret power of power naps and how to time them for peak performance.Quick, effective recovery strategies like movement, hydration, and protein to keep you sharp.Your health and performance shouldn’t suffer just because you’re on the clock at odd hours. Tune in and discover how these evidence-based strategies can help you manage fatigue, stay alert, and feel better on your next shift.
Listen now to learn how to take control of your recovery and perform at your best—no more “pushing through” exhaustion!
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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 liabi...
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Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that fatigue from these extended hours can impair your cognitive function to a level comparable to having a 0.05% blood alcohol concentration? This means slower reaction times, poor decision-making, and a foggy brain. Yikes!
In today’s episode, I’m uncovering the critical mistake that many shift workers make when trying to recover—the dreaded "sleep-in." You might think it’s the solution to catching up on rest, but it’s actually throwing off your circadian rhythm and making recovery harder.
Tune in to discover 6 evidence-based recovery strategies that can help you bounce back faster, perform better, and avoid burnout. These simple yet powerful tips are backed by science and over three decades of real-world experience in demanding shift environments. From nutrition and hydration to the perfect 20-minute power nap, I’ve got you covered.
Key Takeaways:
Sleep Consistency is Key: Why maintaining a regular sleep pattern—even with limited rest—will help your circadian rhythm recover faster.Master the Power Nap: The best time to nap for maximum energy and cognitive function.Nutrition & Hydration Tips: Simple food choices and hydration strategies that support recovery after long shifts.Micro-Movements Matter: Small bursts of activity that can help you shake off fatigue and boost your energy.Leverage 90-Minute Sleep Cycles: How to use your body’s natural sleep cycles to get better rest and recovery.Meal Timing & Light Exposure: How small adjustments can dramatically improve your recovery process.Are you ready to recover smarter, not harder? Hit subscribe now and unlock the game-changing strategies that will help you thrive through your shifts, not just survive them.
Don’t miss out on the tools to take control of your health and performance—tune in now!
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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 liabi...
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Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about managing late nights or early mornings. There’s a lot going on beneath the surface that makes shift work harder for women—and the science backs it up.
In honor of International Women’s Day, we’re diving into the unique struggles women face in shift work. From hormonal changes that mess with your sleep, metabolism, and mood to the physical realities of women’s bodies being more affected by circadian disruption, the challenges are real. Oh, and let’s not forget the mental and emotional load women carry when they juggle work with mum guilt, household responsibilities, and childcare.
If you’ve ever felt like you’re doing everything and still burning out, this episode is for you.
In this episode, we’ll talk about:
How your body really reacts to shift work—from hormonal shifts to the long hours it takes food to move through your system (seriously!). The emotional burden that comes with shift work—mum guilt, the constant pressure to prove yourself, and why women report higher levels of fatigue and anxiety than men. And most importantly, what you can do about it—practical strategies for syncing your nutrition with your menstrual cycle, setting boundaries between work and home, and remembering that self-care isn’t selfish. I know it’s tough, but trust me, there’s hope—and there are small, powerful changes you can make to actually thrive, not just survive. Whether you’re a woman in shift work yourself or you just want to better understand what the women in your life are going through, this episode gives you the tools to create a healthier relationship with shift work and live your best life—at work and at home.
Listen Now:
This episode is a reminder that you are strong, but you don’t have to do it all alone. Whether you're navigating shift work or supporting the women who do, I’m sharing real, actionable tips to help you thrive in the chaos.
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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 liabi...
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Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Ballantyne shares her inspiring journey from a traditional nursing career to embracing holistic health practices. Sophie dives deep into how light exposure impacts your sleep and energy levels, offering expert advice on maximizing natural light and minimising harmful effects of artificial blue light.
Discover why holistic health is key to feeling your best, especially when juggling a shift work schedule. Learn how to make informed choices that support your body’s natural rhythms, rather than relying on medications. Sophie provides practical tips for achieving optimal health, including how to harness the power of earthing, practice mindful eating, and create circadian-friendly environments.
This episode is packed with actionable insights to help you thrive— not just survive— in your health journey. Whether you're struggling with sleep, fatigue, or stress, Sophie’s advice will empower you to make small but powerful changes to your daily routine.
Key Takeaways:
The influence of light environment on sleep and energyPractical steps to enhance your health with natural light exposureBenefits of earthing and mindful eating for shift workersHow to create a circadian rhythm-friendly environmentThe importance of prioritising holistic health over quick fixesIf you're ready to take control of your health and well-being, this episode is for you! Tune in and learn how to make simple adjustments that lead to profound improvements in your quality of life.
Don’t forget to subscribe, rate, and share your thoughts with us!
Find Sophie Ballantyne here:
Instagram: iamsophiekateSupport the show
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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 liabi...
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In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, reveals a simple, revolutionary habit that can transform your shift work routine. By drinking 500 ml (16 ounces) of water first thing in the morning, you can kickstart your day with a surge of energy, clarity, and focus.
Shift workers often face unique challenges, including fatigue, brain fog, and cravings, due to natural fluid loss during sleep and insufficient hydration. Roger explains how proper hydration, especially right after waking up, can help combat these common issues. By prioritising hydration, you can boost alertness, enhance metabolism, improve circulation, and create a strong foundation for managing the demands of shift work.
In this episode, you will learn:
Why hydration is crucial for shift workers and how it impacts energy and focusThe benefits of drinking 500 ml (16 ounces) of water as soon as you wake upHow rehydration helps combat fatigue, brain fog, and cravingsPractical tips for incorporating hydration into your daily routine for improved health and performanceThe importance of staying safe, healthy, and hydrated as a shift workerRoger also emphasises how being mindful of your hydration and energy levels can create lasting changes, helping you thrive in your shift work lifestyle instead of just surviving.
Don't forget to rate and review A Healthy Shift to help us reach more shift workers looking for practical, science-backed advice on how to stay healthy, energized, and successful.
Subscribe to A Healthy Shift for more expert tips and strategies on mastering the art of shift work and living a healthy, balanced life.
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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 liabi...
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In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, an experienced coach and owner of the podcast, Tam discovered how small but powerful changes to her routine could drastically improve her energy, body, and overall well-being. This is a must-listen for anyone in shift work or facing the challenges of night shifts!
Key Takeaways:
Circadian Rhythm Alignment: Tam explains how aligning her circadian rhythm made all the difference in how she feels and performs on night shifts.Coaching for Shift Workers: Tam discusses the invaluable role Roger played in guiding her through personalised strategies to thrive on night shifts, not just survive them.Practical Tips for Night Shifts: From managing overtime to avoiding common pitfalls, Tam shares tips that worked for her and can help you optimize your shift work lifestyle.Mindset Shift: Tam reflects on how her mindset around night shifts changed, transforming from a "just survive" mentality to thriving with purpose.Results & Benefits: After incorporating changes, Tam felt energised, looked leaner, and was more productive both at work and outside of it. No more bloating, water retention, or feeling sluggish!Find Tam Epshtein here:
Instagram: tam_fitness_If you found this episode helpful, please consider subscribing, leaving a review, and sharing it with your colleagues!
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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 liabi...
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Struggling to balance shift work with personal life?
In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and energy amidst the demands of shift work. We discuss the importance of camaraderie and debriefings with fellow officers, the leadership pressures during COVID-19, and the evolving landscape of crime prevention from Singapore and New York.Roger also shares his thoughts on zero-tolerance policies, judicial inefficiencies, and the role of family structure in preventing juvenile delinquency. The episode wraps up with reflections on how leadership from figures like Brad Batten can shape the future of crime reduction.
Key Highlights:
Managing shift work and mental healthThe role of camaraderie and debriefingLeadership in law enforcement during crisisCrime prevention lessons from Singapore and New YorkThe need for assertive sentencing and family structure in preventing juvenile crimeIf you enjoyed the episode, please leave a rating and review on Apple Podcasts or your favorite platform!
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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 liabi...
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Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified Nutritionist and a seasoned shift worker, I understand firsthand the struggles of irregular schedules, from stress to unpredictable eating and sleep patterns. Discover how incorporating a modest walk into your routine can boost your energy levels, balance your hormones, and tackle health issues like weight gain and cardiovascular concerns. This episode is dedicated to showing how walking can be a game-changer for maintaining health amidst demanding schedules.
I also delve into the broader mission of supporting shift workers beyond just survival. It's about thriving and making the most out of life, regardless of unconventional work hours. I encourage you to join this movement by subscribing and sharing this podcast with anyone who could benefit. Your support is invaluable, and together, we can spread this empowering message. Don't miss out on additional resources and the opportunity to connect with me at ahealthyshift.com, where the journey towards improved health and well-being continues.Support the show
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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 liabi...
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Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement officer turned coach, shares insights into conquering the night shift lifestyle. Discover how blue light blocking glasses, like the innovative Swanwick brand from Australia, can be a game changer for those working against the natural rhythm of the day. Learn about the potential health impacts of blue light exposure and how these glasses can improve sleep quality by helping our bodies recognise it’s time for rest.
Celebrate the resilience and camaraderie of night shift workers through unforgettable stories from various late-night professions. Listen to tales that range from the magical to the bizarre, as listeners from hospitals, supermarkets, and emergency services call in with their experiences. Together with Roger, we highlight the humor and adaptability essential for thriving in unpredictable, high-pressure environments. Whether you're a nurse, police officer, or security worker, these narratives remind us of the unique bonds formed in the quiet hours of the night.
Explore the unique challenges faced by those broadcasting across time zones and dealing with jet lag while maintaining their energy and enthusiasm. Hear an inspiring story of a young nurse's journey through the demanding world of shift work, demonstrating the dedication required to excel in healthcare. We also touch on the emotional aspects of nursing, with heartwarming accounts of dedication and resilience. To wrap up, we shift gears with a story about managing tough situations and hear about the host's success in coaching others to find balance in a life of unconventional hours.Support the show
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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 liabi...
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How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposure could be the key to unlocking better energy levels, mood, and sleep quality, especially if you're a shift worker. Join me, Roger Sutherland, as I explore the transformative effects of natural light on resetting your circadian rhythm and balancing crucial hormones like melatonin and cortisol. This episode promises to equip you with practical strategies to manage the unique challenges of 24-7 work, leveraging the power of a resource that is both free and scientifically validated.
Shift work doesn't have to be synonymous with exhaustion and disorientation. As a veteran shift worker and certified nutritionist, I share evidence-based insights into how morning light acts as an ally in your daily routine. Learn how just a few minutes of exposure within the first hour of waking can enhance your alertness, reduce stress, and improve your night's sleep. Whether your morning starts before dawn or in the afternoon, simple actions like opening your blinds can set your day on the right track. Let's create a lifestyle where you not only survive but truly thrive, brimming with energy for the things you love.Support the show
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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 liabi...
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What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia Walsh, mathematician and founder of ArcaScope, as she introduces the ArcaShift app—designed to align your body clock with your work schedule through personalised recommendations. With expertise in circadian rhythms and neurology, Dr. Walsh shares insights on how light exposure and sleep patterns affect well-being and how gamification will enhance the user experience.
We explore the fascinating relationship between sleep pressure and circadian rhythms, using vivid analogies to simplify complex science. Learn practical strategies to manage light exposure, dispel blue light myths, and synchronise your internal clock for better sleep and overall health. Whether you're adjusting to shift work or struggling with social jet lag, these insights will help you optimise energy and performance.
Join me on a journey from sleep deprivation to sleep mastery, discovering how aligning with natural rhythms supports mental health, fat loss, and long-term wellness. As sleep science evolves, expect discussions on light exposure and circadian health to take center stage. Stay inspired, and don’t forget to support the podcast with ratings and reviews to help others unlock the power of sleep.
Find Arcascope here:
Arcascope: @arca.scope
ArcaShift: https://arcascope.com/arcashift/
Book: Sleep Groove - Why your body clock is so messed up and what to do about it. https://amzn.to/42z5qJhSupport the show
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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 liabi...
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Is the rise in youth crime a product of our current legal system's ineffectiveness, or are there deeper societal influences at play? We navigate the multifaceted issue of youth crime, particularly car theft and reckless behavior, probing the motivations behind these actions. Is it the thrill of adrenaline, a lack of parental guidance, or simply a belief in getting away unscathed fueling this trend? Our investigation questions whether the absence of perceived consequences is the catalyst for this unsettling rise, urging a reflection on whether our societal norms and legal structures need reevaluation.
In a gripping segment, we shine a spotlight on Nicole, a police dispatcher juggling the intense demands of emergency services with family life on night shifts. Her firsthand account leads us into a compelling dialogue with Chris from Perth about a notable self-defense case in Western Australia, unpacking its legal and social ramifications. Additionally, the discussion expands with insights from Mel, who shares her husband's struggles with gender bias within the police force, and Roger Sutherland, who addresses the impact of staffing shortages on law enforcement's effectiveness, painting a vivid picture of the challenges faced by those in the field.
Lastly, we examine broader themes of discipline, respect, and community engagement in relation to law enforcement. From the historical evolution of police methods to the societal shifts in how discipline is perceived, our conversation touches on the potential benefits of structured youth training programs akin to those in Switzerland. Personal anecdotes weave through topics ranging from corporal punishment in Thailand to the small police station model in Japan, drawing comparisons and contrasts with Australian practices. This episode underscores the pressing need for reform in supporting both law enforcement and societal values to foster a respectful and cohesive community.Support the show
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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 liabi...
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Could the relentless pressures of caregiving be quietly eroding your well-being? Join me, Roger Sutherland, as we uncover the hidden impact of compassion fatigue on oncology nurses in Australia and its ripple effect on all caregivers. Drawing insights from a pivotal study in the European Journal of Oncology Nursing, we delve into the emotional toll and stress progression that can lead from mere discomfort to severe burnout and compassion fatigue. This episode isn't just for nurses—it's an eye-opener for anyone in a caregiving role. Prepare to equip yourself with the knowledge to recognise the signs of compassion fatigue and learn actionable strategies to protect your mental health.
In our conversation, we explore the evidence-based stress progression model, illustrating how stress evolves from productive eustress to the debilitating state of compassion fatigue. By understanding these stress levels, you'll discover where you stand and how to manage your stress effectively. Whether you're a nurse, doctor, or first responder, this discussion offers valuable insights and practical advice to thrive in demanding environments. So, tune in, as we navigate the complexities of compassion fatigue and offer a guiding light to safeguard your health and well-being in the face of adversity.
Reference:
BANKS, J., THAPA, D.K., LOPEZ, V., SAHAY, A., CLEARY, M., Prevalence and
predictors of compassion fatigue among Australian oncology nurses caring for
adult cancer patients: A cross-sectional study, European Journal of Oncology
Nursing, https://doi.org/10.1016/ j.ejon.2025.102792.Support the show
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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 liabi...
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Join us for an inspiring conversation with Kate Morris, a certified nutritionist and business manager, who sheds light on the profound impact of lifestyle changes on long-term health and fitness. Kate shares her journey from being a clinical nutritionist to becoming a successful online coach, adapting her approach during the COVID pandemic to continue helping women achieve their fitness goals. This episode promises insightful discussions on the importance of personalized coaching, the power of accountability, and the journey to becoming the best version of oneself.
We tackle the universal challenges faced by those striving for better health and fitness, particularly the psychological barriers that hinder progress. Kate and I emphasise the necessity of transforming habits and lifestyles rather than relying on quick fixes, which often lead to disappointment. Special focus is given to individuals like shift workers and busy parents, who can benefit significantly from professional guidance in nutrition and sleep management. By seeking expert support, listeners can redirect their energy towards meaningful changes that promise a healthier future.
Confidence, body image, and the influence of societal expectations are also central themes. Kate and I discuss how focusing on self-care and well-being can naturally lead to improved self-image and confidence, without falling prey to unrealistic beauty standards. We offer insights on building discipline, the benefits of supportive friendships, and the critical step of taking action to pursue a healthier lifestyle. This conversation is a call to action for anyone ready to take charge of their health and embrace a more fulfilling life.
Find Kate Morris here:
Instagram: @thekatemorris / @katemorrisptSupport the show
MASTER NIGHT SHIFTS - WITHOUT THE BURNOUT!
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IN-HOUSE SEMINARS - Enquire Here
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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 liabi...
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Text me what you thought of the show 😊
Unravel the critical ties between maternal shift work and the significant health challenges faced by mothers and their unborn children. As a certified nutritionist and veteran shift worker, I, Roger Sutherland, offer an eye-opening exploration into the hidden risks associated with rotating night or extended shifts during pregnancy. Backed by groundbreaking research, including a study released just two days before this recording, we expose how disrupted circadian rhythms during pregnancy can lead to severe complications such as hypertension, gestational diabetes, and preeclampsia. Discover why these aren't just abstract medical terms, but real concerns with life-altering consequences.
Join this vital conversation as we uncover the cascading effects of shift work on both the expectant mother and the growing fetus. From chronic stress to preterm birth, these impacts can stretch into long-term cardiovascular issues for the child, shaping their future health. We discuss the role of workplaces in creating healthier environments for pregnant shift workers and present evidence-based strategies to safeguard their well-being. Whether you're a shift worker, an employer, or someone concerned about workplace health, this episode offers essential insights and actionable strategies to promote a safer, healthier future for mothers and their babies.
REFERENCES:
Cai C, Vandermeer B, Khurana R, et al. The impact of occupational shift work and working hours during pregnancy on health outcomes: a systematic review and meta-analysis. Am J Obstet Gynecol. 2019;221(6):563-576. doi:10.1016/j.ajog.2019.06.051
Wallace DA, Reid K, Grobman WA, et al. Associations between evening shift work, irregular sleep timing, and gestational diabetes in the Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-be (nuMoM2b). Sleep. 2023;46(4):zsac297. doi:10.1093/sleep/zsac297Support the show
MASTER NIGHT SHIFTS - WITHOUT THE BURNOUT!
JOIN THE VIP LIST NOW
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
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COACHING
One2One Coaching One Off Consults________________________
FREE RESOURCES - HERE
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 liabi...
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Text me what you thought of the show 😊
Could the secrets of elite athletes unlock the potential of shift workers? Join us as we explore this intriguing question with Dr. Ian Dunican, a leading expert in sleep and performance. Dr. Dunican draws from his diverse experiences, including his military background and extensive work with companies like Rio Tinto, to share insights on improving the health and performance of those who work irregular hours. His commitment to empowering shift workers shines through as he discusses how strategies used by athletes can be adapted to help manage fatigue and enhance performance.
In our engaging conversation, Dr. Dunican introduces his recently published guide tailored specifically for shift workers, offering practical advice to navigate challenges like the impact of cannabis and alcohol on sleep. With over 240 references and QR codes for supplemental resources, the book is designed to be an accessible tool for those who often lack time for lengthy technical literature. We also explore the crucial role of personalised health strategies, the significance of light management, and the use of innovative tools like retimer glasses to support optimal shift work performance.
Additionally, we tackle the complexities of shift design, the health risks associated with different shift lengths, and the critical issue of fatigue management. Dr. Dunican's insights offer a comprehensive approach, considering factors from dietary habits to the strategic use of supplements. Whether you're a shift worker, manager, or simply curious about human performance, this episode promises valuable knowledge and strategies to inspire change and enhance well-being. Don't miss the opportunity to transform your approach to shift work and discover the path to a healthier, more balanced life.
Get the Book: A Guide for Sleep Health and Shiftwork
Find Dr. Ian Dunican PhD here:
Instagram: @sleep4perform
Website: Melius ConsultingSupport the show
MASTER NIGHT SHIFTS - WITHOUT THE BURNOUT!
JOIN THE VIP LIST NOW
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE RESOURCES - HERE
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 liabi...
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