[167] - Nutrition Timing and Meal Planning for Optimal Energy while Working Shifts

Text me what you thought of the show 😊 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 rewir...

23 Maalis 202517min

Text me what you thought of the show 😊 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 challe...

20 Maalis 20251h 21min

Text me what you thought of the show 😊 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 ...

16 Maalis 202516min

Text me what you thought of the show 😊 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...

13 Maalis 202522min

Text me what you thought of the show 😊 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 ...

7 Maalis 202527min

Text me what you thought of the show 😊 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 ...

6 Maalis 20251h 14min

Text me what you thought of the show 😊 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 a...

27 Helmi 202516min

Text me what you thought of the show 😊 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 A...

20 Helmi 202544min