[25] - Highly recommended products for shift workers

Text me what you thought of the show 😊 Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience. • Set a consistent sleep schedule with regular wake-up times, even on days off • Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains o...

17 Jul 202527min

Text me what you thought of the show 😊 Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms. • Understanding why shift work makes weight management difficult • Research shows shift workers don't eat more than day workers yet still gain body fat • Why typical diets fail shift workers and cause fatigue...

13 Jul 202526min

Text me what you thought of the show 😊 If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In this episode, I unpack exactly why shift work messes with your digestion, and what you can actually do about it. Forget blaming food intolerances — the root issue is often your disrupted circadian rhythm, not the food itself. I break down how your internal body clock affects digestion and share simple, evidence-backed habits to get your gut back on track...

10 Jul 202524min

Text me what you thought of the show 😊 In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging. As a former shift worker myself and a coach to thousands of others, I want to share what I’ve learned — not from judgment, but from real experience....

6 Jul 202519min

Text me what you thought of the show 😊 If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask. Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your b...

3 Jul 202511min

Text me what you thought of the show 😊 In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our eating habits and overall wellbeing. Here’s what I share in this episode: How shift work pulls us out of sync with everyday life—missing weekends, ...

29 Jun 202512min

Text me what you thought of the show 😊 Shift Work Doesn’t Have to Wreck Your Health – Here’s How to Thrive In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines. I'm Roger Sutherland, and I’ve made it my mission to educate shift workers on how to take control of their health using simple, evidence-based strategies. Through my seminars and coaching, I help workers not ...

26 Jun 202511min

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time. As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery. Here’s what I cover in this episode: How shift work ...

22 Jun 202523min