A Healthy Shift

Text me what you thought of the show 😊 As shift workers, we can be highly stressed purely by the roles that we perform, and that may bring about episodes of using food for comfort. Facing the struggles of stress and stress eating head-on, we've got expert Shannon Beer here to help us unravel the threads of temptation and self-soothing with food. Shannon joins me to explain why we often find...

Text me what you thought of the show 😊 Are you ready to transform your perceptions of shift work? No more viewing shift work as a burden; let's see it as an opportunity for flexibility.  We'll redefine the morning routine, from opening your curtains, resetting your circadian rhythm, to setting daily intentions before checking your phone.  I'll help you show up for the day, embrace...

Text me what you thought of the show 😊 What if there was a way to take back control of your health, despite having to endure the rigors of night shifts?  Let me, Roger Sutherland, certified nutritionist and veteran shift worker, share with you a game-changing strategy that can help.  I delve into the nitty-gritty of why we struggle after night shifts - it's not just about our disrupted circa...

Text me what you thought of the show 😊 Are you ready to crack the code of your body's internal timekeeper? Ever wondered why jet lag feels worse when you're flying east rather than west? Join me, as we explore the mysteries of our circadian rhythm and discover how it influences our daily lives, especially when it comes to jet lag and shift work.  You'll learn about the key triggers...

Text me what you thought of the show 😊 Do you ever wonder how your food environment impacts your health, especially as a shift worker? Today, we're joined by Dr. Jill Joyce, a registered dietitian, professor of public health nutrition, and co-director of the Tactical Fitness and Nutrition Lab at Oklahoma State University, to explore the complexities of food environments in shift working envi...

Text me what you thought of the show 😊 Struggling with meal prep amidst the chaos of shift work? Discover a game-changing three-step meal prep process with Angela Borges from A Healthy Diary in our latest chat. Together, we break down her simple and effective method for planning, shopping, and prepping your nutritious meals in as little as 30 minutes – all while juggling unpredictable schedules....

Text me what you thought of the show 😊 Are you tired of just surviving the rigors of shift work?  Get ready to thrive instead!  I'm Roger Sutherland, certified nutritionist and shift worker for almost 4 decades, and I'm here to share evidence-based strategies to help you take control of your health and wellbeing.   From scheduling to meal planning, exercise, and more, I'll guide yo...

Text me what you thought of the show 😊 Struggling with sleep as a shift worker? You're not alone! Join me as I uncover the ways in which many of us are unintentionally sabotaging our own rest and the significant impact it has on our well-being. In this episode, I discuss the importance of consistent sleep patterns, winding down routines, and creating a conducive sleep environment to help you...

Text me what you thought of the show 😊 Do you really struggle with sleep while working shift work? Could your caffeine intake be the problem? We know that caffeine has a half life of 4-6 hours in our body. In this podcast, I discuss the findings of a recent Systematic Review released in Feb, 2023. _____________________ If you enjoyed the podcast please subscribe and give it a rating and review. _...

Text me what you thought of the show 😊 Shift workers often find themselves awake in the middle of the night unable to go back to sleep. The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self. This guided meditation by Dr Hannah Sehl (my guest from ep...

Text me what you thought of the show 😊 As a shift worker do you always feel like your mind is racing a million miles an hour all the time? You've tried what you thought was meditation and gave up because you just can't quieten your head down enough to focus. Do you know why meditation works? Do you know how to meditate properly? In this episode, I have my meditation teacher, Dr Hannah S...

Text me what you thought of the show 😊 As shift workers, we are exhausted most of the time. One of the most common questions I get is "How do I find motivation?" In this "A quick chat with...." episode I asked Grace Cowan (the shift workers coach) "How do we find motivation" You can find Grace at Website : https://theshiftworkerscoach.co.uk/ Instagram :  @theshiftwor...

Text me what you thought of the show 😊 Do you really struggle with shiftwork? Do you have strategies on how to best cope with certain aspects of shift work? I honestly believe that you can thrive in  shift work and not just survive In this episode, I discuss 5 things that I wish I'd known to better cope with shift work when I first started. If you enjoyed the podcast please subscribe and giv...

Text me what you thought of the show 😊 You're great at your job and do it really well but have now found yourself at the supermarket, completely overwhelmed, and can't decide what to have for dinner...you don't even remember driving there. As shift workers, we make countless decisions throughout our shifts and then have a complete inability to make a simple decision out of work. Yo...

Text me what you thought of the show 😊 As shift workers, we are exhausted most of the time. The benefits of resistance training are ridiculously underrated for health. In this "A quick chat with...." episode I asked Coach Mark Carroll if 3 x 40min sessions a week is enough to get benefit from. You can find Mark at Website : coachmarkcarroll.com Instagram :  @coachmarkcarroll ___________...

Text me what you thought of the show 😊 Do you really struggle with the impacts that shift work has on your health as a female? Do you really know what an Infradian Rhythm is? Do you understand the importance of a healthy menstrual cycle? Maddy Smith is the founder of "The Fertility Collective" and a 24/7 registered nurse, In this episode we discuss 👉  What impact can shift work have on...

Text me what you thought of the show 😊 Season 2 - I'm back and excited to bring season 2 to you. In this episode, I discuss where I've been, what I've been doing, and what's coming. Most importantly, I've missed podcasting for you and I'm back in front of the mic Thank you for your patience and thanks for coming back. Shift work can be brutal, but it doesn't hav...

Text me what you thought of the show 😊 Guest: Jeff Ash - Intuitive Eating Coach Do you really struggle with dieting Do you understand the damage that yoyo dieting causes and why? Do you actually understand what Intuitive Eating is? In this episode we discuss 👉  Why IE is sustainable and the way forward 👉🏻  The framework around IE 👉🏼  What the research says 👉🏽  What are the advantages of IE...

Text me what you thought of the show 😊 To mark the milestone of Episode 50 I put a call out to followers for any questions they would like me to answer.  This episode answers these questions 👉  Why do I get brain fog? 👉🏻  Tips on stretching/mobility to counteract wearing kit 👉🏼   Why should I fast over night? 👉🏽   What to do if I can't fast overnight? 👉🏾   I don't have time to...

Text me what you thought of the show 😊 Do you really struggle with brain fog in the morning? Have trouble getting going? In this episode I will give you a morning life hack that may just change your life forever   I discuss 👉   The enormous benefits of hydrating before we caffeinate when we first wake up. If you enjoyed the podcast please subscribe and give it a rating and review. ______________...

Text me what you thought of the show 😊 Do you really struggle with sleep? Do you fully understand the impact of caffeine on sleep? Do you not know how to overcome this?   I discuss 👉   What foods do we find caffeine in? 👉🏻   What is a safe dose per day? 👉🏼   How does caffeine actually affect us? 👉🏽   When is the best time to have caffeine and when should you stop? If you enjoyed the podcas...

Text me what you thought of the show 😊 I'm thrilled for you to hear from my long-term client Fiona. Fiona came to me almost beaten by shift work. A PCOS sufferer where shift work had an even bigger impact. Hear all about what led Fiona to me and about our journey together. We discuss 👉   Fiona's background and PCOS diagnosis 👉🏻   Her shift work life and the toll it took on her. 👉🏼...

Text me what you thought of the show 😊 Do you feel like you are always sick? Do you know how to support your immune system? Are these herbs and vitamins you see in the pharmacies any good?  In this episode I discuss 👉  Can you boost your immune system? 👉🏻  Strategies to support and strengthen your immune system 👉🏼  The myths dispelled   If you enjoyed the podcast please subscribe and give it...

Text me what you thought of the show 😊 Have you ever wondered if you need supplements? Did you know that 99% of them are a waste of money? Do you know why? I discuss 👉   3 Common Supplements that people take that do absolutely nothing. 👉🏻   I give you 3 recommendations from an evidence-based perspective 👉🏼   I give you two considerations as a stressed shift worker 👉🏽   Is magnesium benefic...

Text me what you thought of the show 😊 Are you really struggle with fat gain on shift work? Do you understand why this is happening? Would you like to learn how to navigate this? In this episode I discuss 👉  How limited the research content has been in the past 👉🏻  How we interpret that research for interventions 👉🏼  What is the biological night? 👉🏽  What does Circadian Rhythm (CR) disrupt...