A Healthy Shift

Ever feel like you're on a never-ending carousel of poor sleep and caffeine fixes? Roger Sutherland, our savvy sleep sage, walks you through a game-changing plan designed to help shift workers combat those pesky nighttime awakenings and secure the rejuvenating rest they deserve. In today's episode, we tap into Roger's wellspring of knowledge to unpack his top five strategies that promise to reshape your nights. You'll learn the science behind the optimal timing for your workouts, the art of fluid management before bed, and how to craft your bedroom into a sleep-inducing haven. Plus, we're debunking some common sleep myths along the way, ensuring every moment you're awake is purposeful towards achieving that coveted quality slumber.

We venture further into the realm of rest as Roger advises on the delicate balance of light exposure, the pitfalls of digital distractions before bedtime, and why a consistent sleep routine is your ticket to waking up refreshed. Our conversation dives into the impact that stimulants and large meals can have on your sleep cycle, while also touching on the importance of maintaining regular sleep patterns over the fallacy of 'catching up' on sleep. Tune in for an enlightening discussion that promises to leave you not only well-informed but well-prepared to embrace the night and reclaim your right to restful, restorative sleep.

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Ever felt like you're on a never-ending carousel of wakefulness and sleep, especially when your job has you clocking in as most are clocking out? Join me, Roger Sutherland, as we uncover the secrets to mastering sleep amidst the challenges of shift work. We're not just talking about the occasional midnight snack run; we're addressing the real grip of shift work sleep disorder (SWSD), affecting a staggering number of those who keep our world running 24/7. 

Discover the rhythms of your body's sleep cycles, learn the art of napping effectively, and grasp the crucial strategies that can transform your rest periods from frustration-filled to rejuvenation-rich.

This episode isn't just a treasure trove for those punching in at odd hours; it's an essential listen for anyone seeking to elevate their sleep quality. We'll tackle the perplexities of various sleep disorders, from insomnia to the often-overlooked restless leg syndrome, and share insights on the profound connection between mental health and sleep. Armed with evidence-based advice and an exploration of how conditions like chronic pain and neurological disorders play into the nightly repose, take this opportunity to revamp your sleep hygiene and consult with the right professionals—a decision that could be the key to unlocking your best sleep yet. No sheep-counting required.

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Join us as we sit down with Greg Grogan from the Overwatch Collective, delving into the heart of supporting our first responder and military community.

Greg, with his wealth of experience in both the military and police force, shines a light on the crucial transition from combat boots to patrol shoes, and the support systems that are the lifeline for those in high-stress roles.

The conversation takes a sobering turn as we confront the mental health battles faced by those who protect us. The birth of the Overwatch Collective from a heartfelt podcast to a thriving nonprofit reveals a story of dedication to breaking the silence on this often-taboo subject. We share heart-wrenching stories that uncover the raw reality of mental health within the first responder sphere, discussing the need for culturally competent therapy and the bravery required to reach out.

This episode is not just an ear to the ground; it's a call to arms for a community that's fighting invisible wars every day.

Wrapping up, we celebrate the Overwatch Collective's growth and the creative fundraising that keeps hope alive, as well as the innovative app that offers a sanctuary for those seeking support without judgment. Recognizing the profound impact on family life, we stress the vital role of including loved ones in these support systems. This isn’t just a talk; it's a movement to make a dent in the universe—one responder, one family, one listener at a time.

"One More is One Less"

The Overwatch Collective can be found at
www.theoverwatchcollective.com

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Michael Sugrue's journey through the shadows of post-traumatic stress is not just his own – it's a story that echoes in the lives of many who don their uniforms with pride, only to battle silent wars within.

"Relentless Courage," Michael's raw and gripping narrative, brings to light the stark realities and the resilient spirit of those in the military and law enforcement communities. As we sit down with him, Michael, alongside insights from Dr. Shauna Springer, provides a dual lens on the traumas that break and the courage that heals.

When we strip away the badges and ranks, we discover the beating heart of brotherhood and the undeniable power of vulnerability. This episode peels back the curtain on the untold stories of trust and betrayal, the unspoken struggles beneath stoic exteriors, and the relentless pursuit of mental health awareness that Michael champions. From the brotherhood in the trenches to the harsh truths of administrative attitudes, we traverse a landscape where leadership isn't just about giving orders, but about listening and acknowledging the human soul behind the shield.

In a world quick to judge and slow to understand, Michael's mission is clear: to shift perceptions, to provide solace, and to offer a hand to those grappling in the dark. 

As Michael shares his post-retirement endeavours and dreams of a cinematic adaptation of his story, we are reminded that the path to healing is not walked alone – it is a journey shared, a dialogue opened, and a future reclaimed.

Michaels Book ' Relentless Courage"
Amazon https://amzn.to/48vEVnk

Find Michael here;
https://www.linkedin.com/in/sgtmichaelsugrue/
https://www.facebook.com/sergeantmichaelsugrue
https://instagram.com/sergeant_michael_sugrue_
https://www.tiktok.com/@sgt.michaelsugrue
https://linktr.ee/sgt.michael.sugrue

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Imagine conquering the night shift without feeling like a zombie the next day. That's what I bring to the table in our latest conversation, where I crack open nearly four decades of coaching experience to show you the ropes of thriving during the graveyard shift. It's time to rewrite the narrative on shift work and debunk those dusty myths that suggest it's all doom and gloom. Join us as we uncover simple, yet powerful strategies to boost health and vitality without spending a dime, proving that self-care isn’t just a buzzword, but a shift worker’s armor against the night.

As your guide through the peculiar world of non-traditional work hours, I zero in on the quintessential pillars of self-care: sleep, hydration, nutrition, movement, and stress management. This episode is a treasure trove of practical tips, from making water your new best friend to sneaking in exercise between shifts, all designed to sidestep the common traps that lead to burnout. We'll walk through how small, consistent habits can fuel a major transformation in your well-being. So, whether you're a night owl by nature or duty calls you to odd hours, I'm here to support your journey towards a healthier you.

Wrapping up, we don't just scratch the surface; we go deep into optimizing your life around shift work. I take the spotlight off high-cost health fads and shine it on what truly matters: consistent sleep patterns, staying hydrated, and smart stress management. With a heartfelt invitation to a transformative coaching discussion, I welcome anyone looking to personalise their path to wellness while juggling the unique challenges of shift work. 

Get ready to turn the tide and sail smoothly through your shifts with renewed energy and confidence.

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Navigating the night as a shift worker comes with a unique set of challenges that test the limits of human endurance. Joining us is the multifaceted Simon Owens, an overnight radio host, who brings his extensive experience to the table, sharing stories that echo the unpredictable nature of our professions. We unpack the secrets to not just enduring but thriving in this nocturnal lifestyle, from practical nutritional advice to lifestyle adjustments that can shield you against the potential health pitfalls of irregular work hours. Let's harness the power of preparation and informed choices to maintain our health, vitality, and passion for our careers against the clock.

The airwaves come alive with tales from the twilight zone of employment, as we honor the likes of Tony Moclair and Keith McGowan, giants of the overnight radio world. But it's not just the voices over the radio that keep our world spinning; Len from Melton chimes in with anecdotes from his 26 years with Australian Airlines and Qantas, painting a vivid picture of the unseen army that works tirelessly through the night. From the camaraderie amongst the ground staff to the working dogs keeping our airports secure, these stories shine a light on the individuals who form the backbone of our society's 24/7 pulse.

Shifting focus to the frontline of healthcare, we hear from Elsa, whose 37 years of nursing offer a raw and inspiring look at the trials and triumphs of life in the scrubs. Her resilience and unwavering dedication, especially amidst the pandemic, grant us insight into the soul of nursing and the unique rewards of being there for others at their most vulnerable. Yet, the night is not without its shadows, as we confront the specters of burnout and compassion fatigue, familiar foes to many in high-stress occupations. By bringing these conversations into the light, we aim to arm our nocturnal warriors with the awareness and strategies needed to protect their well-being and continue to serve with heart.

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Macros" and its deceptive guise of freedom. Strapped with a calculator for every meal, the quest for a perfect macro balance often treads a fine line between structure and obsession, leaving us to wonder if the flexibility it boasts is merely an illusion. In this episode, I dissect the notion that tracking every gram can liberate us, while investigating how it might just as easily ensnare us in a web of food fixation, distancing us from the very real need for nutrient-rich meals and the joy of intuitive eating.

Life in the ever-shifting rhythm of irregular work hours adds another layer to this intricate puzzle. I share my personal experiences as a shift worker, emphasizing the potency of patience and kindness towards oneself when navigating the unpredictable tides of work and wellness. Join me as we explore strategies to remain steadfast in our commitment to mental health, persevering through the challenges that come with non-traditional work schedules, and celebrate the resilience that defines our journey towards a more balanced, healthier existence.

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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When the weight of your uniform amplifies the burden of stress, where can you turn? Hayley Rowley, a trauma-trained yoga instructor and former police officer, opens up about her transformative journey from battling PTSD to teaching yoga as a beacon of hope for shift workers. Our conversation peels back the layers of yoga's stereotypes, revealing an inclusive practice with an open invitation to those who serve on the front lines. With Hayley’s guidance, we bridge the gap between the rigorous demands of shift work and the grounding respite yoga can provide, offering a sanctuary for resilience and mental clarity.

Navigating the tumultuous waters of high-stress professions can leave even the strongest swimmers gasping for air. We share stories of recovery, growth, and the overlooked necessity of self-care in the policing world. As we uncover the challenges of integrating self-care routines into the lives of those who protect us, we also illuminate the societal shift towards embracing rest and the profound influence that controlled breathwork like the four-seven-eight method can have on our well-being. Together, we cast a lifeline to our listeners, demonstrating how yoga and meditation are not just retreats for the mind, but transformative tools for managing life's relentless tides.

Behind every call for help, there's a responder who deserves support, and Frontline Wellness is answering that call by providing free yoga to first responders. We spotlight the power of community, and the catharsis found in shared experiences, through yoga practices tailored to those who know sacrifice all too well. Looking forward, 2024 holds the promise of continued support for the mental health of our everyday heroes. Tune in to hear how the simple acts of moving with intention and breathing with purpose can offer solace and strength amidst the chaos, fostering a future where the term 'Post Traumatic Stress Injury' is not just a diagnosis but a path to recovery.

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

To Talk your Walk, you've got to Walk your Talk.

When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it.

The show goes into Victoria as well as South Australia which allows me to assist shift workers while they're hurting.

This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.

If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.

This is the audio from this week's show.

Radio 3AW can be found at:
https://www.3aw.com.au/

Call in Number: 133 693
Text Number: 0477 693 693 
Or 
Watch live via the website

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Ever wondered how to stay sharp and energized during the graveyard shift or after hours? This exclusive bonus episode is your key to unlocking newfound endurance and mental clarity, thanks to a little-known strategy involving creatine supplementation. Join me, Roger Sutherland, as we explore the remarkable impact that creatine can have for those of you tackling the night shift, enduring long hours, or bouncing back from quick turnarounds. I'll guide you through the science of upping your creatine intake during these critical times, ensuring you not only keep pace but actually improve your cognitive functions when you need it the most.

Wrapping up our session, I want to extend a huge thank you to all of you, the night owls and early birds who make our world go round at all hours. You won't want to miss out on future episodes, so make sure to hit subscribe and share your thoughts with a review. If you're eager to dive deeper or collaborate on this journey, swing by ahealthyshift.com. Your engagement fuels this show, and together, we can tailor health strategies that truly resonate with the unique lifestyle of shift work. Let's continue to break new ground and support each other every step of the way.

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Navigating the minefield of weight management on the graveyard shift just got easier. I'm Roger, your guide and certified nutritionist, ready to arm you with the tools to outsmart those pesky pounds that creep up when the sun goes down. Let's shatter some myths: It's not about munching more calories, but when you munch that really counts. You'll be enlightened on the connection between meal timing, circadian rhythms, and keeping your weight in check—no fad diets or restrictive regimens needed.

And for the night owls clocking in while others are clocking out, quality Zs are your secret weapon in the battle of the bulge. Understand how sleep—or the lack thereof—plays a pivotal role in hormonal balance and weight control. Then, sip on the wisdom of proper hydration and choosing nutrient-dense foods at the right times, particularly for the women who are powering through these unconventional hours. Consider this episode your personal consultation, complete with actionable advice and an open invitation for one-on-one coaching to tailor a healthier work-life equilibrium to your unique routine.

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Discover the profound effects that sleep, or the lack thereof, can have on the minds of those who protect and heal us. Amidst the chaos of sirens and the relentless pressure of emergencies, our latest episode sheds light on the critical yet often overlooked connection between sleep quality and mental health, particularly for frontline health workers and first responders. As we navigate the complexities of anxiety, depression, and PTSD, exacerbated by sleep deprivation, we reveal how the delicate balance of neurotransmitters and stress responses is disrupted, sparking a cycle of deteriorating well-being. This conversation is crucial not just for understanding the stakes but also for implementing strategies to break the cycle and prioritize restful sleep as a pillar of mental and professional health.

In this episode, I also tackle the broader implications of sleep on safety and performance, underscoring how the fatigue of shift workers can ripple out into public safety concerns. Drawing lessons from historical events like the Three Mile Island accident, our episode offers practical advice to those in high-stakes professions—on creating sleep-friendly environments, managing stress, and the vital role employers play in designing humane work schedules. Whether you're a nurse clocking out after a night shift or a firefighter gearing up for the next call, join us for valuable insights and strategies that promote restorative rest, ensuring mental sharpness and overall safety in the critical roles you fulfill.

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

When former law enforcement officer and author Nick Ruggiero speaks out, he doesn't just talk; he transforms lives. His book, "Police Mental Barricade: A Survivor's Guide to Law Enforcement Leadership," is a beacon of hope for officers drowning in the aftermath of high-stress incidents and toxic leadership. Our latest episode delves into the complex world of law enforcement leadership, navigating through the tumultuous waters of crises like Ferguson, George Floyd, and the pandemic. Nick's personal accounts of struggle and retaliation for advocating change are both harrowing and eye-opening, shedding light on the reality of what it means to lead with integrity in the face of adversity.

The ripple effects of leadership in high-stress professions can't be understated; they're the difference between a supportive environment and one that breeds desperation. We unravel the tales of officers who've borne the brunt of a system that often turns its back on the very people it's meant to protect. Nick's vivid recounting of his journey and experiences with "verbal judo" demonstrate the power of respect and communication in a world where mental health is as critical as physical safety. This episode isn't just about the challenges; it's a call to action for systemic reform and a testament to the silent battles fought by those who serve and protect.

Closing out, we recognize that the weight of service extends beyond the badge, touching the lives of families and other first responders alike. Through sharing resources and fostering discussions on mental health, Nick's work offers solace and support for those afflicted by the occupational hazards of law enforcement. His message reaches into the heart of the community, urging leadership to embrace a culture of care and understanding. Join us for an episode that goes beyond the patrol car and into the deeply human aspect of policing, offering insights for change, healing, and the courage to build a more compassionate future for all first responders.

Nicks Book: Police Mental Barricade
Nicks Podcast:  The Roll Call Room Podcast

YOU CAN FIND ME AT

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LinkedIn

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

To Talk your Walk, you've got to Walk your Talk.

When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it.

The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers while they're hurting.

This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.

If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.

This is the audio from this weeks show.

Radio 3AW can be found at:
https://www.3aw.com.au/

Call in Number: 133 693
Text Number: 0477 693 693 
Or 
Watch live via the website

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eating coach, whose radical shift from software development to nutrition offers a treasure trove of insights for those tangled in diet culture's tight grip.

Jeff reveals how a holistic approach to health—beyond physical to mental, spiritual, and social realms—can redefine your relationship with food, particularly for those facing erratic shift work schedules. Our discussion uncovers the transformational power of a weight-neutral mindset and the psychological nuances in men's health that demand a deeper, more empathetic exploration.

In an industry where calorie-counting apps and fitness trackers are the norm, we are excited to announce a breath of fresh air: a non-diet companion app thoughtfully crafted to champion mindfulness and support personal growth without the pitfalls of obsession. This innovative tool promises a unique journey of self-discovery for those looking to mend their connection with food, body, and mind. With the integration of AI technology, we examine the potential of personalized workout programs—proven allies in fostering autonomy, motivation, and a refreshing twist on traditional fitness paradigms.

Wrapping up, we touch on the profound impact of the app's design, tailored to make health accessible and stress-free, even for those grappling with attention challenges like ADHD. Our parting message is one of empowerment and customization, as we unveil 'Villages'—a feature within the app built to weave communities, including those in shift work, into the fabric of support and shared growth in intuitive eating. Jeff and I cherish the relationships and progress made with our clients. With this conversation, we extend an open invitation to listeners: join the movement toward intuitive health and break free from the cycle of yo-yo dieting.

You can find Jeff Ash
@intuitive.eating.men
https://hopedrivesme.com/

Non-Diet Companion on Apple
Non-Diet Companion on Android

YOU CAN FIND ME AT

Website

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Instagram

LinkedIn

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COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

To Talk your Walk, you've got to Walk your Talk.

When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it.

The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers while they're hurting.

This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.

If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.

This is the audio from this weeks show.

Radio 3AW can be found at:
https://www.3aw.com.au/

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to realize that the world expects you to be a bright-eyed, bushy-tailed member of society? Buckle up, because I am here to help you navigate that tricky transition. Our final episode in the series is jam-packed with actionable advice on creating a strong sleep hygiene routine, the impact of a well-timed light meal, and the magic of syncing your alarm to your sleep cycles. But that's just the tip of the iceberg; we also explore why stripping your bed could be your secret weapon against oversleeping, the benefits of daylight exposure, and how hydration and caffeine can give you that much-needed post-shift boost.

With this episode, we celebrate the conclusion of our journey through the night and emphasize the importance of maintaining a vibrant community spirit at work. By sharing knowledge and engaging in meaningful discussions, we can uplift each other and ensure that our time on the clock is as enriching as it is demanding. We stress the significance of making your health a top priority, which is vital for thriving in both your career and personal life. If you're ready to transform your shift work experience from enduring to excelling, this episode is your roadmap, and I am your willing guide, with the offer of one-on-one coaching for those eager to take the next step.

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episode is a treasure trove of practical strategies for anyone pushing through the night shift, whether you're saving lives in healthcare or keeping our streets safe in law enforcement. I delve into the secrets of maintaining peak performance when the rest of the world sleeps, from structured sleep patterns to precision in meal timing as delineated in "The Circadian Fast," my go-to guide that you can snag for free.

Understand why that midnight coffee must be your last and how a mindful shutdown routine using breathwork and gratitude practices can elevate your sleep quality and overall well-being.

But wait, there's more.   The second part of our conversation switches to the wonders of Low Intensity Steady State (LISS) exercise and how it could be your ally in the fight against elevated triglycerides and cholesterol. Together, we'll calculate the optimal fat-burning heart rate and reveal why you should reschedule that blood test if you've just clocked out of the night shift. Plus, I'll hand you the keys to a 30-minute LISS workout that could turn the tide on your health statistics. Tune in for insights and anecdotes that will have you rethinking your night shift routine and stepping into a healthier, more energized version of you.

YOU CAN FIND ME AT

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COACHING

• One2One Coaching
• One Off Consults

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FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're getting advice from someone who's not just studied the science, but lived the experience. 

I'm Roger Sutherland, your guide through thenight shift, as we explore the crucial interplay between our bodies' circadian rhythms and the food we consume. With nearly four decades of night shifts under my belt and a certification in nutrition, I reveal why your 9 PM melatonin surge isn't just a sleep signal—it's a critical player in how your body handles insulin after dark. We'll dissect insulin resistance and its sneaky role in the night worker's diet, arming you with the knowledge to combat potential health pitfalls.

Shift your overnight strategy into high gear as we lay out a game plan for eating, fasting, and sustaining energy when the rest of the world sleeps. Learn the art of timing your meals to align with your body's natural rhythms, discover why turkey roll-ups or a simple yogurt with berries might just be your new best friends, and find out the ideal post-shift meal to send you off to dreamland without digestive distress. As we tackle these topics, I also shine a light on the mental health aspect of shift work, emphasizing the need for self-compassion and mental well-being. It's not just about making it through the night—it's about thriving in your personal and professional life, every hour of the day.

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly forty years defying the traditional workday. Prepare to arm yourself with techniques to combat the nocturnal nemesis of brain fog and fatigue, and master the art of realigning your body clock. We're not just about making it through the night; we're here to help you seize it, turning the graveyard shift into your personal playground of productivity and well-being.

Embark on a journey into the night as we dissect the delicate dance of our internal rhythms and how to synchronize your life to the unconventional hours of the night shift. Discover how to fend off the social jet lag that haunts many night workers and learn my tried-and-true blueprint for transitioning between worlds, where dawn and dusk swap roles. Whether you're a night owl by choice or by circumstance, this series will equip you with the knowledge to maintain your health, and harness the quiet solitude of the night to enhance your life, both on and off the clock. Let's redefine what it means to work against the sun and turn the night into your ally.

YOU CAN FIND ME AT

Website

Facebook

Instagram

LinkedIn

YouTube

COACHING

• One2One Coaching
• One Off Consults

________________________

FREE E-BOOK - “The best way to eat on Night shift”

IN-HOUSE SEMINARS - Enquire Here

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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