[117] - How to lose weight while working shift work, without dieting.

Text me what you thought of the show 😊 There is a persistent myth that officers leave because they cannot cope. In this episode, I challenge that belief and explain why it is culture, not character, that pushes good people out. I talk about what happens after the badge comes off. The silence. The loss of identity and belonging. The constant vigilance that does not simply switch off when the job ends. I also unpack why slogans and surface-level wellbeing initiatives fail, and what real leaders...

18 Jan 13min

Text me what you thought of the show 😊 Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, and long-term psychological harm. In this episode, I share my personal experience of reporting harassment, facing retaliation, and living through what’s known as sanctuary trauma—when systems designed to protect people end up causing more harm instead. I talk openly about what happens when policies ...

15 Jan 17min

Text me what you thought of the show 😊 We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the first day off using light, timing, and targeted naps to reduce fatigue and protect recovery. • why the 2-2-4 roster limits circadian disruption • how to handle the swing day without wrecking nights • the difference between power naps and sleep inertia • safe caffeine use across night shifts • tw...

11 Jan 27min

Text me what you thought of the show 😊 We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks. • circadian misalignment makes daytime sleep lighter and shorter • abandon seven to nine hours as a day-sleeper target • plan a core sleep block plus a top-up nap • make the room pitch black and eliminate LEDs • cool the room and beddin...

8 Jan 16min

Text me what you thought of the show 😊 A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a veteran nurse and the science of melatonin. We share practical steps to protect circadian health at work and at home, and why workplaces must act. • known links between blue light at night and hormone‑sensitive cancers • melatonin as darkness signal, DNA repair and immune support • night work as an occupational health and safety issu...

4 Jan 21min

Text me what you thought of the show 😊 In this episode, I guest on 6PR Perth weekend radio with Christina Morrisey We dig into why shift work collides with human biology and how to reclaim energy, sleep, and family life with small, smart changes. Practical steps on light, meals, hydration, and boundaries make brutal rosters more livable without fancy gear or gimmicks. • costs of night shift on body and mood • eating on sun time and fasting overnight • why catching up on sleep bac...

4 Jan 13min

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 Dec 202544min