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Episodes
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Text me what you thought of the show 😊
After years of wrestling with mental and physical turmoil during a demanding career with Victoria Police, I found a lifeline in understanding the autonomic nervous system. Discover how the delicate balance between the sympathetic and parasympathetic branches of the ANS can be a game changer for shift workers and frontline heroes. Through personal insights, I reveal the science behind chronic stress and how it manifests in our bodies, leading to a host of health issues. The promise of neuroplasticity, however, offers hope—a chance to rewire the brain away from a perpetual state of stress towards a more resilient and balanced existence.
I share the powerful self-care strategies that guided my recovery from PTSD, anxiety, and depression. From early morning sunlight and hydration to professional psychological support, these are not just tips but essential practices for those battling similar challenges. Explore the transformative effects of routines, hypnosis, meditation, and breathwork, which have helped me navigate my healing journey. I aim to empower others through my story, encouraging a focus on mental health awareness and the courage to prioritise one's own well-being. Join me in understanding the strength found in vulnerability, as we explore the path to recovery and resilience.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
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LinkedIn
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift worker. Join me, Roger Sutherland, as I draw from my years as a shift worker and certified nutritionist to guide you through the strategic combinations of vitamins that go beyond just popping pills. Imagine boosting your bone strength with the powerhouse pairing of vitamin D and calcium or supporting your brain health with the synergy of B12 and folate, essential for plant-based diets. This episode promises to arm you with practical knowledge, emphasising the benefits of whole foods and smart vitamin combinations to optimise your well-being.
Shift work poses unique challenges, but with the right vitamin pairings, you can enhance your sleep quality, manage stress, and even improve muscle relaxation. Together we’ll explore how magnesium and vitamin B6 can be your allies in achieving these goals, along with the antioxidant boost from vitamin E and C. Misconceptions about vitamin K and D will be clarified, ensuring you don't fall for common pitfalls. Plus, learn why relying solely on supplements might not be enough. Engage with the community, subscribe for more insights, or take advantage of my personalised coaching sessions for guidance tailored to your lifestyle. Let’s move beyond survival and help you thrive.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
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LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Missing episodes?
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Text me what you thought of the show 😊
Journey back to 1974 as veteran law enforcement officer Roger Sutherland takes us on a nostalgic trip with his vivid memories of a David Cassidy concert at the iconic MCG. Explore the often overwhelming pressures of early stardom faced by young performers such as Cassidy and Justin Bieber. With a fond nod to rock legends, Roger discusses the differing paths of Bruce Springsteen, who remains grounded, and others who struggle with fame. We also dive into Roger's fandom for Kiss, highlighting the disciplined lifestyles of Gene Simmons and Paul Stanley. Listeners from Western Australia and beyond are invited to share their own musical memories and insights into the enduring influence of music.
The challenging world of FIFO (Fly-In-Fly-Out) mining work is brought to life through Donny’s experiences in the north-eastern Goldfields, as he shares how his family adapted to a life on the move. We touch on the evolving conditions and amenities for these workers, alongside the troubling issues of substance abuse faced by those returning home with too much money and idle time. Our discussion takes a technological turn with an examination of facial recognition in retail environments—exploring both its security benefits and the privacy concerns it raises. A personal story from Rob sheds light on the physical demands and risks associated with FIFO work.
Shifting gears, we engage in a heated debate about drug use and public health policies at festivals. The controversial topic of pill testing is explored alongside the parallels drawn to anti-smoking campaigns and the steep cost of cigarettes leading to illegal tobacco sales. We weigh the economic benefits of FIFO work against its social impacts on communities and families, pondering solutions for better integration. The episode wraps up with a conversation about graffiti, sparked by a caller named Arabia, who advocates for a transformation in drug policy from punishment to rehabilitation and legal regulation, emphasizing the potential benefits of a legal framework in managing drug-related issues.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Unlock the secret to mastering your circadian rhythm and revolutionise your approach to health with insights you never knew you needed! Join me, Roger Sutherland, as we embark on a journey to uncover the true power of melatonin beyond its reputation as a mere sleep enhancer. We debunk the myth of melatonin as a simple sleep pill and unveil its critical function as a circadian rhythm regulator, likening it to a conductor of your body's orchestra. Discover how this hormone, produced by the pineal gland, guides your body to wind down when darkness falls, helping shift workers and travelers align their sleep schedules naturally without forcing rest.
As a certified nutritionist and seasoned shift worker, I share valuable lessons on how melatonin can be a game-changer for those navigating the demanding world of shift work. By understanding melatonin's broader benefits, including its potential role in cancer prevention, you'll gain the tools to enhance your well-being amidst unconventional work hours. Whether you're a shift worker seeking balance or simply curious about optimising your health, this episode is packed with evidence-based strategies to empower your journey. Don't miss the chance to share these insights and subscribe for more transformative tips. Visit ahealthyshift.com to explore how we can work together to elevate your health and conquer the challenges of shift work.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Could your late-night cravings really be a cry for water, not food? Join me, Roger Sutherland, as I unravel the mystery of why dehydration might be masquerading as hunger, especially for those of us navigating the unpredictable world of shift work. This bonus episode is all about understanding the signals our bodies send, which can often get tangled up when we're juggling odd hours and disrupted routines. We'll explore how the brain's hypothalamus might confuse thirst for hunger due to overlapping symptoms like fatigue and stomach growling. By tuning into this episode, you'll gain valuable tools to discern whether it's really hunger or just a need for hydration.
Equip yourself with practical strategies to tackle this common challenge, improve your energy levels, and minimise unnecessary snacking that often leads to unwanted weight gain. As a certified Nutritionist and seasoned shift worker, my mission is to empower you with evidence-based insights that transform the way you manage your health amidst the demands of shift work. Together, we'll illuminate the vital role hydration plays in maintaining not just survival, but thriving in both your personal and professional life. This episode is essential listening for anyone eager to optimise their health while navigating the rigors of around-the-clock schedules.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Can better hydration lead to a more restful sleep after a night shift? Discover the surprising impact of hydration on sleep quality with Roger Sutherland, a certified nutritionist and veteran law enforcement officer, in this episode of A Healthy Shift. With nearly four decades of shift work experience, Roger unveils evidence-based strategies to help fellow shift workers thrive. Learn how maintaining proper hydration can aid muscle recovery, regulate body temperature, and balance hormones like melatonin, ultimately paving the way for more restorative rest after those demanding night shifts.
Roger shares practical, tailored hydration tips to enhance your post-shift recovery without the disruption of frequent bathroom trips. Explore the benefits of the latest electrolyte mix from previous episodes and how it can prepare your body for optimal rest when your head hits the pillow. Say farewell to waking up feeling stiff or drained and embark on a journey toward better sleep with hydration as a key tool in your wellness arsenal. Tune in for insights that promise to transform your approach to shift work and sleep.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Can you tell the difference between hunger and thirst? Many shift workers can't, and it's impacting their health and performance more than they realise. Join me, Roger Sutherland, as we unravel the surprising connection between dehydration, hunger pangs, and energy dips that plague those who work irregular hours. With nearly 40 years in the trenches as a shift worker and the expertise of a certified nutritionist, I bring you a compelling exploration of why hydration needs to be your priority, especially during the grueling night shifts that disrupt your body's natural rhythms.
Stay with us as we break down practical hydration strategies tailored for the shift work lifestyle. Learn how staying properly hydrated can enhance your focus, regulate your body temperature, support digestion, and even curb those pesky late-night cravings. Plus, I'll share a simple yet effective homemade electrolyte recipe that can make all the difference in your well-being. Transform your approach to hydration and discover how it can be your secret weapon in maintaining alertness and energy, helping you navigate the challenges of shift work with newfound vitality.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Discover how you can take control of your body's internal clock and transform your shift work experience by mastering your circadian rhythm. I'll share insights into the underestimated power of light, the strategic timing of meals, and the importance of movement, all designed to help you not only survive but truly thrive in a shift work environment. Learn how the interplay between blue light and your brain's master clock impacts your sleep and mood, and uncover practical strategies to optimise your energy and mental clarity. This episode promises actionable advice to enhance your overall health, offering you more vitality for the activities you love.
Join me, Roger Sutherland, as we explore incremental changes that can lead to significant improvements in your shift work environment. By adopting these strategies, you will cultivate a healthier, happier, and more energised workplace. This episode is not just about personal transformation—it's about building a community of colleagues who prioritise health and well-being. Feel empowered with the knowledge to create a supportive shift work atmosphere. Don't forget to visit ahealthyshift.com for further resources and support, and help spread the word by sharing, rating, and reviewing the podcast.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Unlock the secrets to thriving in a 24/7 work environment with insights from Roger Sutherland, a certified nutritionist and veteran shift worker. Ever wondered how you can keep your energy levels up while working odd hours? This episode promises to reveal transformative strategies to align your lifestyle with your natural circadian rhythm, helping you combat fatigue and regain control over your health. Discover how daylight exposure serves as your ally, and learn about innovative solutions like Retimer 3 light glasses, which can make all the difference for those with demanding schedules.
Explore how creating a perfect sleep sanctuary can be your ticket to better rest and revitalised energy. From blackout curtains to white noise machines, we discuss practical, actionable tips to ensure your sleep is deep and undisturbed. The power of strategic napping is also on the table, offering you ways to boost alertness without the dreaded post-nap grogginess. With consistent sleep habits, even during days off, your body can enjoy a harmonious rhythm, empowering you to not just survive, but truly thrive in your shift work lifestyle. Join us for a journey into optimising your well-being and enjoying life to the fullest.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
What triggers those relentless cravings during your shift work, and how can you finally put a stop to them? Tune in as we uncover the biological chaos that ensues when your body goes hungry for too long, and what you can do to stabilize your energy levels. Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer, as we explore the intricate dance between blood sugar drops and sudden hunger emergencies. This episode promises to equip you with strategies to fend off those pesky cravings, helping you resist the allure of the vending machine and make smarter food choices.
Together, we'll shed light on the notorious cycle of grabbing quick fixes like chocolate and chips, and why your body craves them. The vending machine may be stocked with tempting treats, but they're far from the solution your body needs. You'll discover how to keep your energy steady and avoid the pitfall of last-minute snack binges, enabling you to thrive in your demanding shift work lifestyle. Let’s break down why those sugary snacks call to you and how to replace them with nourishing options that sustain your energy throughout your busy shifts.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Could understanding the biological drivers of your cravings be the key to a healthier shift-working lifestyle? Join me, Roger Sutherland, as we uncover the hidden triggers behind those late-night snack attacks, especially for those in high-pressure jobs like healthcare. With my dual experience as a certified nutritionist and a veteran shift worker, I promise to guide you through the complexities of circadian misalignment, stress, and energy depletion, and how these factors wreak havoc on your hunger hormones. Discover why your body aches for high-calorie, sugary foods, and gain insights into emotional hunger that stem from childhood conditioning. Together, we'll cultivate strategies that empower you to manage cravings and not just endure, but truly excel in your demanding roles.
Explore with me how modern life's blue light exposure further distorts our natural rhythms, pushing us towards unhealthy choices during those grueling night shifts. I'll provide practical advice on how to stabilise blood sugar levels with low glycemic index foods and offer tips on meal timing to maintain energy and make nourishing food choices. From a well-balanced pre-night shift meal plan to essential shopping tips, I'm here to arm you with the knowledge to embrace a low GI lifestyle. Plus, don't miss the free resource available on my website—your guide to healthier eating habits and a more balanced shift-working life. Let's embark on this journey together towards wellness and resilience.
Get your FREE Resource here: A Low GI Lifestyle: Thrive on Afternoons and NightsSupport the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Facing the pressures of success while battling personal struggles can feel insurmountable. Chris Foster-Ramsey, a finance and mortgage broker, bravely shares his transformative journey from grappling with mental health and body image issues to finding profound change through the guidance of meaningful conversations and friendships. Discover how small, intentional shifts in lifestyle and mindset—spurred by serendipitous meetings—brought Chris clarity and balance despite the chaos of his professional life.
My own story intertwines with Chris's, as I recount the wake-up call of a stress-induced heart attack at 40. This pivotal moment forced me to reassess my priorities, leading me to a path of personal growth and reevaluation of my work-life balance. The episode uncovers the power of mindset in conquering emotional eating and how embracing mindfulness and self-compassion can transform personal and professional realms. By setting healthy boundaries and establishing a clear separation between work and home life, Chris and I found greater fulfillment and well-being.
We also explore the healing potential of therapeutic water immersion and the emotional breakthroughs that accompany setting personal boundaries. Through personal anecdotes, we emphasise the significance of mindful practices over costly solutions, illustrating how these intentional changes can have a profound impact on daily life. Whether it's the transformative power of water therapy or recognising true hunger cues, the insights shared in this episode provide listeners with practical strategies for personal development and a healthier, more balanced lifestyle.
Find Chris Foster-Ramsay here:
Instagram: @thehomeloanguySupport the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Discover the essential strategies for thriving as a shift worker from the insights of Roger Sutherland, a veteran law enforcement officer and dedicated coach. Roger shares his tried-and-true methods for maintaining energy levels and balancing the demands of fly-in, fly-out jobs, particularly in Western Australia. We also shine a light on the significant conversation around mental health, touching on the impactful "Man Talk" initiative in the finance industry, which fosters open dialogue about mental health issues among men in high-stress environments.
Delve into the complexities of night shift work as Jim recounts his personal battles with sleep disorders like insomnia and sleep apnea while working in physically demanding environments. The discussion explores the disruption of natural circadian rhythms by modern technology and how night owls and morning larks can better manage their sleep patterns. We also examine the challenges of adjusting to unconventional hours, offering practical tips and psychological tricks to help shift workers maintain their well-being and energy.
Get a glimpse into the life of veteran shift worker Darren, who shares his 40-year journey and insights on maintaining a work-life balance with unconventional schedules. Learn valuable tips for combating jet lag and adjusting to new time zones, alongside humorous anecdotes linking night shifts to historical mishaps. From the joys of new hobbies to fostering empathetic interactions, this episode offers a heartfelt tribute to essential workers and a treasure trove of advice for anyone navigating the world of shift work.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
How can you not only survive but thrive as a shift worker grappling with erratic hours? Join me, Roger Sutherland, as we explore the transformative power of low glycemic index (GI) foods. Imagine maintaining steady energy levels and even improving your waistline amidst the chaos of shift work. In this episode, I promise to unravel the mysteries of the glycemic index and reveal how incorporating low GI foods into your diet can be a game-changer for anyone working those challenging afternoon and night shifts.
As a certified nutritionist and a veteran shift worker myself, I understand the struggle of battling energy crashes and metabolic sluggishness. We'll tackle why your body falters after 9 PM and how low GI foods can be your secret weapon. Say goodbye to the endless cycle of sugary cravings and hello to sustained vitality. Whether you're reaching for "Jenny's cake" or seeking healthier alternatives, this episode equips you with practical strategies to redefine your dietary habits and enhance your overall health as a shift worker. Embrace the night with renewed vigor and learn to thrive, not just survive!
Download the FREE resource here: A Low GI Lifestyle: Thrive on Afternoons and NightsThis FREE resource even has a shopping list to guide you.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Unlock the secrets to thriving as a shift worker with our latest episode featuring the innovative ArcaShift app by ArcaScope. We're bringing you an exclusive look at how this revolutionary tool can transform your chaotic schedule into a well-oiled machine, tailored to your unique sleep habits and circadian rhythms. Dr. Olivia Walsh, the brilliant mind behind ArcaScope, joins us to share insights on how the app's evidence-based recommendations can help you optimise your sleep, light exposure, and caffeine intake. You’ll learn how to seamlessly transition between night and day shifts and discover the best times to eat and take breaks for maximum productivity and well-being.
Picture this: a personal shift work coach that fits right in your pocket, guiding you through every twist and turn of your unpredictable schedule. That’s ArcaShift. From a nap scheduler designed to enhance your rest to dynamic adjustments for those unexpected overtime hours, this app is set to be a game-changer for shift workers everywhere. I can’t wait to share my journey with ArcaShift and how it has the potential to add an extra hour of quality sleep to your day. Don't miss out—tune in, download the app, and start your path to a healthier, more productive shift work life today.
Get Arcashift for your platform here: https://arcascope.com/arcashift/Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
-
Text me what you thought of the show 😊
Ever felt like shift work is a never-ending battle against your own body? Join me, Roger Sutherland, as I unravel the secrets to not just surviving but thriving in the demanding world of shift work. With four decades of personal experience and specialised knowledge in tackling health issues from IBS and insomnia to complex women’s health concerns like PCOS and endometriosis, this episode promises to equip you with evidence-based strategies to reclaim your well-being.
Forget about restrictive diets and calorie counting. My one-to-one coaching program is designed to fit into your chaotic schedule with intuitive eating strategies and sustainable habits. Each week, we'll uncover what’s been blocking your progress, celebrate what’s working, and craft a realistic, personalised plan aligned with your values. Tune in and empower yourself to achieve long-term health and vitality amidst the challenges of shift work.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Text me what you thought of the show 😊
Discover the vibrant world behind the badge with our inspiring guest, Code One, a dedicated police officer who champions positivity in the chaotic realm of emergency services. Through his uplifting social media presence, Code One aims to counteract the pervasive negativity faced by first responders. Join us as we uncover the powerful impact of small actions and meaningful conversations in fostering personal and professional excellence within frontline roles. Learn how he leverages self-reflection and journaling as tools for resilience, and hear how his digital community has grown to offer support and encouragement to thousands worldwide.
Explore the extraordinary camaraderie that binds police officers, paramedics, firefighters, and military personnel. We share lighthearted stories and humorous anecdotes that highlight the unique brotherhood and friendly rivalries among these professions. By embracing activities like jiu-jitsu, we reveal how first responders can combat stress, enhance mental clarity, and improve teamwork. Listen as we address the evolving challenges of policing, from administrative burdens to emotional demands, and the vital need for maintaining a healthy work-life balance through outside interests and connections.
Throughout the episode, we emphasize the significant role of communication and gratitude in building a resilient and supportive community for first responders. Discover practical tips for maintaining a positive outlook and handling criticism constructively, all while acknowledging the pressures of a social media-driven world. From sharing gear reviews on Instagram to launching a private page for anonymous advice, we explore innovative ways to support and uplift those who courageously serve our communities every day. Tune in for a heartfelt celebration of the incredible work done by first responders and the importance of fostering unity across emergency services.
Find Code One here:
Instagram: @code_one_Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
-
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Can shift work be hazardous to your health? Join Roger Sutherland as he unpacks the serious physical and mental tolls of working irregular hours. From battling metabolic disorders, type 2 diabetes, and cardiovascular disease to coping with depression, anxiety, and cognitive decline, shift workers face unique health challenges. Discover why eating at biologically inappropriate times and circadian misalignment can wreak havoc on your body, and learn about the importance of education and practical strategies to mitigate these risks.
Equip yourself with actionable tips to lead a healthier life despite the demands of shift work. We'll explore how blue light impacts melatonin production, the benefits of avoiding late-night eating, and the powerful effects of simple exercises like a 15 to 20-minute walk. Get insights into how daylight exposure can help reset your circadian rhythms and the pivotal role of a positive support network in combating social isolation. Empower yourself to maintain your well-being and thrive in your career with these essential strategies for shift workers.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
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COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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Imagine transforming your shift work experience by simply harnessing the power of natural daylight. In this episode of "A Healthy Shift," Roger Sutherland reveals how daylight's different colors can become your secret weapon for maintaining optimal health. You'll learn why blue light in the morning energises you for the day ahead while eliminating it at night helps you wind down. Discover the unique benefits of red, orange, yellow, and green light and how each can contribute to your energy levels, mood, focus, and overall well-being.
From red light's healing properties to the cognitive boosts of yellow light, this episode is packed with actionable tips to help you thrive in the midst of irregular working hours. We'll explore how orange light's mood-enhancing effects and green light's stress-relieving qualities can make a tangible difference in your daily life. Whether you're a seasoned shift worker or new to the game, Roger's insights will equip you to better manage your circadian rhythms and improve your quality of life. Don't miss out on this enlightening discussion that promises to elevate your shift work experience.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
-
Text me what you thought of the show 😊
What if you could enhance your cognitive function and metabolic health without feeling exhausted? Discover how Low-Intensity Steady-State (LISS) training, or Zone 2 cardio, can transform your life, especially if you are navigating the demanding world of shift work. On this episode of "A Healthy Shift," we unpack the science behind maintaining a heart rate at 65% of your maximum through activities like brisk walking, light jogging, or stationary biking. This moderate, consistent exercise pace not only burns fat as the primary fuel source but also boosts blood flow to the brain, fostering neurogenesis that is essential for cognitive function, memory retention, and protection against neurodegenerative diseases like Alzheimer's.
We share practical tips to seamlessly integrate LIS training into your daily routine, ensuring it becomes an effortless part of your lifestyle without leading to burnout. Hear inspiring personal anecdotes and client testimonials that underscore the simplicity and effectiveness of this exercise modality. Whether you're on a treadmill, bike, or simply walking, the benefits of LISS training extend beyond physical health, offering enhanced mental sharpness and reduced cognitive fatigue. Make LISS training your game-changer for improved wellbeing and peak performance in your challenging shift work schedule.Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching One Off Consults________________________
FREE E-BOOK - “The best way to eat on Night shift”
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 liability ...
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