[24] - The shift workers nightmare, the quick turn around

Text me what you thought of the show 😊 We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and late-night routines give listeners immediate steps while we challenge how systems value frontline health. • why daylight calibrates circadian rhythm and melatonin • hidden harms of indoor LEDs, screens, and blue-heavy light • day lenses versus full blue blockers and when to use each • simple morn...

10 Dec 202541min

Text me what you thought of the show 😊 In this episode, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift workers. More importantly, you’ll learn what you can do right now to reduce that risk in a practical, realistic way. Here’s what we cover: • How night shift disrupts your circadian rhythm and hormone balance • What large long-term studies are showing about elevated breast cancer risk ...

7 Dec 202519min

Text me what you thought of the show 😊 We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking. • Jesse’s 40 kg loss, relapse after travel, and mindset shift • Why calories matter but food quality drives satiety • Three meals, two to three snacks as a default template • Plan B meals and non-perishables for chaotic shift...

4 Dec 202552min

Text me what you thought of the show 😊 Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, digestion, and energy across any roster. What You’ll Learn: What IPRGCs are and how they differ from rods and conesHow light signals reach the SCN and ...

30 Nov 202519min

Text me what you thought of the show 😊 The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough runs. What You’ll Learn: Why weekend lie-ins disrupt circadian ...

27 Nov 202514min

Text me what you thought of the show 😊 We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into ambulance ramping, hospital bottlenecks, and why culture and policy shape ED overload. Roger brings frontline stories from policing and coaching to map fixes that actually work. • Treating mindset to improve shift worker health • Fruit, antioxidants, and smart snacks for nights • Why dispatch questions don’t delay ambulances • Misuse of Triple Zero...

26 Nov 202541min

Text me what you thought of the show 😊 Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you can rely on to improve sleep depth, energy, and recovery. What You’ll Learn: How early daylight resets the circadian clockWays to build sleep pressur...

23 Nov 202511min

Text me what you thought of the show 😊 If you’re feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’s because shift work quietly pulls you into a spiral you don’t even see happening. I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag your energy, mood, and resilience downhill. The good news? You can turn this around far more easily than you think. And today I’m walking you throug...

20 Nov 202516min