[78] - Strike a Balance: Lessons from a Veteran Shift Worker

Text me what you thought of the show 😊 I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal cortex offline • the physiological sigh step by step • Why the second inhale opens alveoli for CO2 release • using long exhales to engage the vag...

26 Okt 202516min

Text me what you thought of the show 😊 We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recognising misalignment between you and your employer • examples of value clashes at work and in relationships • a simple reflection method to find your...

23 Okt 202515min

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’ll Learn in This Episode: How PMS symptoms are amplified by disrupted sleep and rotating shiftsWhy circadian and infradian rhythms matter for femal...

19 Okt 202518min

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it. In this episode, I break down how to make this work in real life, no matter your roster. What You’ll Learn in This Episode: W...

16 Okt 202512min

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer. • culture of leadership gratitude and its effect on morale • staffing gaps, watch-house cov...

15 Okt 202540min

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create safer, healthier teams. What You’ll Learn in This Episode: Why the Three Ps matter for operational safety and decision-makingPerformance red flags t...

12 Okt 202517min

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm shapes digestion and insulin sensitivityHow late-night eating drives weight gain and poor sleepThe 9 p.m.–6 a.m. no-eat guideline and how it suppo...

9 Okt 202518min

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more energy. • Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages • Shift work already weakens the bod...

5 Okt 202513min