![[168] - Optimising Your Week as a Shift Working Mum](https://is1-ssl.mzstatic.com/image/thumb/Podcasts116/v4/65/35/76/653576ab-780e-4800-2fe2-42ff28c30cd3/mza_15968485534586281358.jpg/250x250bb.jpg)
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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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Puuttuva jakso?
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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 ...
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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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Text me what you thought of the show 😊
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
-----------------------------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 😊
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 ...
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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 ...
-
Text me what you thought of the show 😊
Unlock the secrets to thriving on a plant-based diet while managing the unique demands of shift work with insights from Erica Lum, a triathlete and emergency nurse. Erica sheds light on how to meet your protein and micronutrient needs as a vegan or vegetarian, offering practical strategies for combining foods and supplementation. Discover the essential tips and tools shared in our discussion, including Erica's contributions to our plant-based cookbook, designed to help you maintain a balanced diet despite a demanding schedule.
Ever wondered how to achieve a complete protein profile with plant-based foods? Understand the difference between animal and plant-based proteins, and learn how to effectively pair legumes with grains or incorporate tofu, tempeh, and textured vegetable protein into your meals. We guide you through the nutritional journey of soybeans and the benefits of versatile plant-based options like firm tofu and TVP. Plus, we emphasize the importance of B12 supplementation and spice up your cooking with the right herbs and spices to enhance flavor and nutrition.
Looking to improve your overall well-being? We delve into the benefits of an alcohol-free lifestyle, highlighting improved mental clarity, better sleep quality, and enhanced focus. Reflect on the impact of alcohol on health and dietary choices and gain motivation from our shared experiences of going alcohol-free. Whether you're an athlete, a shift worker, or just curious about plant-based living, this episode offers a wealth of knowledge and practical tips to support your journey toward better health and nutrition.
Find Erica Lumb here:
Instagram: @tri_plantsSupport 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 shift work really disrupt your life, or can it be managed effectively? In this must-listen episode, we promise to uncover the secrets to balancing your sleep and circadian rhythms amidst the demands of shift work. From minimising blue light exposure to maximising sunlight, we explore how different light spectrums like infrared, ultraviolet, and green light can enhance your health and mood. Plus, don't miss the exciting news about the launch of "A Healthy Shift," our new website dedicated to providing free resources tailored for shift workers.
Listeners Margaret from Northcote and Roger share their heartfelt experiences about the severe impact of redundancies in the public health sector. Discover the pressing challenges faced by remaining staff, including alarming police vacancy statistics and the toll on mental health and sleep. We dive into practical strategies for managing sleep during shift work, with Rob's real-life case study providing valuable insights. Learn the broader pros and cons of this lifestyle and why some people still find it rewarding.
Join us for a nostalgic journey through the late-night dining spots of Melbourne and Adelaide and hear stories from taxi and Uber drivers about their night shift preferences. We also delve into the historical significance of daylight saving time and its effects on health, including surprising statistics about heart attack risks. With personal anecdotes, book recommendations, and tips for thriving in shift work, this episode is brimming with practical advice and light-hearted moments designed to support and uplift shift workers everywhere.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 😊
Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transformative power of recognizing "polite hunger" versus "rude hunger" in this eye-opening episode of A Healthy Shift with Roger Sutherland. Learn how tuning into these body signals can help you make mindful, balanced food choices, ensuring you maintain energy and nutritional control, no matter how grueling your shift schedule may be.
Join us as we break down these hunger cues and delve into intuitive eating strategies tailored for shift workers. Roger shares practical tips and personal insights from his extensive experience as a certified nutritionist and veteran shift worker. Say goodbye to those sudden, intense hunger pangs, and hello to a more controlled, healthier approach to eating. Whether you're a seasoned shift worker or just starting out, this episode is packed with valuable knowledge to help you not just survive but 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
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 😊
Discover how you can revolutionize your health and productivity by mastering the "light diet" in our latest episode. Join Roger Sutherland as he explores the science behind light and its pivotal role in regulating our circadian rhythm, specifically for shift workers. Learn why daylight exposure is crucial for your body's natural clock, and how managing your blue light intake can significantly enhance your sleep, energy levels, and overall well-being. Roger offers actionable insights and practical strategies to help you align your light diet with your body's needs, ensuring optimal cognitive function and mood.
Uncover the critical importance of eliminating blue light after sunset and the tools that can make it easier. This episode delves into why blue light blocking glasses and zero blue light lamps are more effective than standard blue light filters on phones. With advancements in zero blue light technology now being implemented in workplaces like hospitals and call centers, the options for managing your light exposure have never been better. Roger shares tips on how to integrate these tools into your daily routine to improve sleep quality and mental health. For further insights and recommendations, don't miss visiting Roger's website for additional resources and expert advice tailored to 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
-----------------------------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 😊
Is calorie deficit really the only factor in weight loss? Think again. Join Roger Sutherland, a seasoned shift worker with over four decades of experience, as he uncovers the crucial role of food timing in maintaining health and well-being. This episode promises to shed light on how your meal schedule can drastically affect your energy, mental clarity, and metabolic health. You'll walk away with a practical approach to syncing your eating habits with your body's natural circadian rhythms, especially during those punishing night shifts.
Roger simplifies complex concepts into actionable insights, making it easier for you to navigate the challenges of shift work. Learn why our bodies are wired to follow a 24-hour cycle based on light and dark, and how eating at the wrong times can disrupt this balance. Whether you're a veteran shift worker or new to the demands of odd hours, this episode is a must-listen for anyone looking to improve their health and energy levels. Don't forget to share this valuable episode with your fellow shift workers—it could make all the difference in their lives too!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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Unlock the secrets to integrating sleep, recovery, and nutrition into a winning training routine, especially if you're juggling a demanding shift work schedule. Join us as Roger Sutherland, a certified nutritionist and seasoned shift worker, sits down with personal trainer and content creator Jack Hallows. Jack's journey from music student to fitness expert will inspire you to prioritise continuous education and adopt a holistic approach to health. Hear how Mark Carroll's transformative courses reshaped Jack's understanding of fitness, emphasising the critical roles of rest and recuperation.
Navigate the unique challenges of coaching shift workers with insights from Jack’s extensive experience. From transitioning from face-to-face training to online coaching, Jack reveals valuable strategies for managing shorter, intense sessions and tailoring fitness plans to fit unpredictable schedules. Discover how personalised coaching can make a world of difference for clients worldwide, and learn about the special satisfaction that comes from helping shift workers and others with complex needs achieve their fitness goals.
Overcome gym anxiety and build confidence with practical advice from Jack. Whether you're starting with group fitness classes or seeking guidance from personal trainers, learn how to ease into the gym environment and make the most of structured programs. We highlight the benefits of realistic goals, autonomy in coaching, and maintaining motivation. This episode is packed with actionable insights and encouragement, perfect for anyone striving to navigate the demands of shift work while staying committed to their fitness journey.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 😊
How do continuous protests in Melbourne strain Victoria Police and their resources? Join us as we uncover the grueling conditions officers face, from being stationed far from home to enduring long shifts with minimal sustenance. We highlight their emotional struggles, balancing demanding roles with family responsibilities while enduring public abuse. Plus, hear from our caller Cole, who shares his positive experiences with the police and his concerns about the challenges in withdrawing money from online casinos.
The episode also examines the complex role of law enforcement in maintaining public safety during events like rave parties and protests. We discuss the controversial measures they enforce, such as pill-testing facilities, and respond to listener questions about protest nature and policing methods. We delve into the potential involvement of the ADF and historical instances like the rare reading of the Riot Act in Victoria, providing a comprehensive look at the balance between security and civil liberties.
Shifting gears, we address the public's frustration with current protest management and their calls for stronger action, including military involvement. Explore the logistical and financial strains of policing protests, the high cost of overtime, and the impact on community safety. We also reflect on the public's mixed reactions to police presence and discuss ways to show appreciation for officers. From personal anecdotes to community support, we emphasize the importance of recognizing the sacrifices made by those who serve.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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