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

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 Dec 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 Dec 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 Dec 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 Dec 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 Dec 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 Dec 202522min

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