[302] - How to Burn Fat Without Burning Out

Text me what you thought of the show 😊 Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during night shifts, long hours, stress, and sleep loss. You’ll learn how creatine helps keep ATP (cellular energy) available when sleep is short, why this matters for focus and reaction time on long shifts, and how to use creatine safely alongside good sleep, nutrition, and hydration. In this episode, w...

1 Jan 12min

Text me what you thought of the show 😊 A guest appearance on 3AW "Nights" with Karalee Katsambanis We share practical tips for making shift work sustainable using light, timing, movement, and breathwork. I explain how to anchor your body clock, fuel smarter, and use naps to crush fatigue without wrecking sleep. • why anchoring wake time resets energy and mood • the light diet for circadian alignment • timing meals over macro obsession • protein and fibre breakfast for satiety • the 25-minute...

29 Des 202544min

Text me what you thought of the show 😊 We call out the quiet signs that shift work is changing you, from short fuse to numbness, and lay out simple, science-backed steps to get you back to steady. Sleep, light, movement, food, boundaries, and connection form the plan you can start today. • Year-end reality check on frontline stress • Subtle warning signs across sleep, mood, patience • Why distraction and busyness can mask depression • The three-question self-audit to get honest • Light diet ...

28 Des 202516min

Text me what you thought of the show 😊 Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fatigue, and metabolic disorders. In this episode, we explain The 176 Rule for shift workers - a simple health framework designed to detect hidden stress before symptoms appear. You’ll learn how tracking resting heart rate, blood pressure, and regular blood tests can reveal early warning signs caused by night shift work, rotating shifts, and irr...

25 Des 202517min

Text me what you thought of the show 😊 We make a direct call to leaders of 24/7 teams to stop relying on recruitment and start building real support that reduces fatigue and burnout. Practical education, risk-aware supervision, and retention-first strategy create safer, more stable workplaces. • Why recruitment cannot fix fatigue and burnout • The compounding loop from errors to understaffing • Evidence-based education on sleep, circadian rhythm, nutrition, recovery • What genuine support...

21 Des 202515min

Text me what you thought of the show 😊 We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out practical, evidence-based steps for sleep timing, light control, meal timing, movement and routines that protect your body. • Circadian disruption as the root driver of health risks • Metabolic strain, insulin resistance and type 2 diabetes • Cardiovascular load, elevated blood pressure and resting h...

18 Des 202526min

Text me what you thought of the show 😊 We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep. • circadian rhythm as a mood and hormone regulator • how desynchronisation raises stress and lowers emotional control • frontline roles and increased vulnerability to mental ill health • common co...

14 Des 202519min

Text me what you thought of the show 😊 We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again. • Why nights never fully adapt to your rhythm • Mistakes that ruin alertness and recovery • Light management for alertness and sleep • Meal timing and snack ideas that digest we...

11 Des 202522min