A Healthy Shift
By Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach
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Category: Nutrition
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Subscribers: 2
Reviews: 1
Episodes: 137
Amy
Jun 27, 2022
Simple concepts that make a big difference. Rog explains everything so well and helps you find what works for you.
Description
Shift work can be brutal, but it doesn't have to be.
As a veteran shift worker of almost 4 decades, working in Law Enforcement in Melbourne Australia, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive, not just survive while performing shift work.
| Episode | Date |
|---|---|
|
[140] - Erin Nugent - Illuminating the Shadows of First Responder Mental Health
|
May 02, 2024 |
|
[139] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02/05/2024
|
May 02, 2024 |
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[138] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/04/2024
|
Apr 18, 2024 |
|
[137] - Intermittent Fasting. We're doing it wrong
|
Apr 13, 2024 |
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[136] - Dr. Martin Moore-Ede - How bad is Blue Light exposure at night? The benefits of Circadian Lighting
|
Apr 11, 2024 |
|
[135] - Does what we eat and when we eat really matter?
|
Apr 09, 2024 |
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[134] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04/04/2024
|
Apr 03, 2024 |
|
[133] - Chloe Stevens - Tearing down the walls around Women's Health
|
Mar 24, 2024 |
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[132] - If every shift worker did this one thing, they'd thrive
|
Mar 24, 2024 |
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[131] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 21/03/2024
|
Mar 21, 2024 |
|
[130] - Hailey Jamieson - 24/7 ICU Nurse with a passion for health and fitness
|
Mar 16, 2024 |
|
[129] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 07/03/2024
|
Mar 07, 2024 |
|
[128] - Sleep - Part 3 - How to get back to sleep after waking
|
Mar 07, 2024 |
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[127] - Sleep - Part 2 - How to wake up less frequently
|
Mar 05, 2024 |
|
[126] - Sleep - Part 1 - Why do we wake up during sleep?
|
Mar 03, 2024 |
|
[125] - Greg Grogan - The Overwatch Collective's Mission for First Responder Well-Being
|
Mar 03, 2024 |
|
[124] - Michael Sugrue - Relentless Courage - Winning the Battle against Frontline Trauma
|
Feb 25, 2024 |
|
[122] - You can Thrive, not just Survive while working shift work.
|
Feb 25, 2024 |
|
[123] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 22/02/2024
|
Feb 25, 2024 |
|
[121] - Is Flexible Dieting Flexible?: Debunking the Misconceptions
|
Feb 20, 2024 |
|
[120] - Hayley Rowley - From Police Badge to Yoga Mat: Healing and Resilience for First Responders
|
Feb 11, 2024 |
|
[119] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 08/02/2024
|
Feb 08, 2024 |
|
[118] - Creatine manipulation to support shift work fatigue
|
Feb 07, 2024 |
|
[117] - How to lose weight while working shift work, without dieting.
|
Feb 07, 2024 |
|
[116] - Sleep and Mental Health in Front Line Health and 1st Responders
|
Feb 03, 2024 |
|
[115] - Nick Ruggiero - Leading with Integrity: Unveiling the Struggles of Law Enforcement and the Path to Reform
|
Feb 01, 2024 |
|
[111] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 25/01/2024
|
Jan 25, 2024 |
|
[110] - Jeff Ash - Transforming Shift Workers Health: Intuitive Eating and Personalized Fitness Beyond Diet Culture
|
Jan 18, 2024 |
|
[109] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 11/01/2024
|
Jan 10, 2024 |
|
[108] - Night Shift - Part 4 - The optimal way to come out of night shift
|
Jan 10, 2024 |
|
[107] - Night Shift - Part 3 - The optimal way to navigate between nights
|
Jan 10, 2024 |
|
[106] - Night Shift - Part 2 - The optimal way to navigate the night shift
|
Jan 09, 2024 |
|
[105] - Night Shift - Part 1 - The optimal way to go into the night shift
|
Jan 08, 2024 |
|
[104] - Ralph Booth - Harnessing the Power of Circadian Lighting for Shift Workers' Health
|
Jan 04, 2024 |
|
[103] - 6 Tips to dominate shift work through 2024
|
Jan 01, 2024 |
|
[102] - Dr Michele Finneran - The Hidden Battles of First Responders: Addressing Stress, Burnout and Compassion Fatigue
|
Dec 23, 2023 |
|
[101] - My Guest Appearance on 3AW Melbourne discussing shift work on talk back radio
|
Dec 06, 2023 |
|
[100] - Celebrating Episode 100 - 'Miriam" from just surviving to absolutely thriving
|
Nov 23, 2023 |
|
[99] - The Impact of Cognitive Breaks on the Stressed Shift Worker
|
Nov 19, 2023 |
|
[98] - Carbohydrates: Uncovering the benefits for Shift Workers
|
Nov 16, 2023 |
|
[97] - Dietary Fats: Uncovering the Benefits for Shift Workers
|
Nov 12, 2023 |
|
[96] - Creatine: Could there be a cognitive benefit for shift workers?
|
Nov 09, 2023 |
|
[95] - Social Jet Lag, Jet Lag and Shift Work, What ties them all together?
|
Nov 05, 2023 |
|
[94] - Natalie Alchin - On Shift Work Burnout, 'Non-Negotiables', and the Importance of Self-Care Strategies
|
Oct 19, 2023 |
|
[93] - Ian Cook - Planning and Structuring around a 24/7 shift working life.
|
Oct 05, 2023 |
|
[92] - Exploring Circadian Rhythms: Empowering Shift Workers with Knowledge and Strategies
|
Oct 01, 2023 |
|
[91] - What are you waiting for? Here's your free kick in the butt
|
Sep 28, 2023 |
|
[90] - How can we "check-in" on our shift working colleagues?
|
Sep 24, 2023 |
|
[88] - How do I stop the fat gain as a shift worker?
|
Sep 21, 2023 |
|
[89] - Rhys Niemann - Where to start with fitness for shift workers
|
Sep 21, 2023 |
|
[87] - Unraveling the World of Supplements: Essential Insights for Shift Workers
|
Sep 14, 2023 |
|
[86] - Thriving in Shift Work: Nutrition, Hormones, and Self-Care Strategies
|
Sep 10, 2023 |
|
[85] - Rachel Li - What does being "healthy" look like?
|
Sep 07, 2023 |
|
[84] - Meal Plan Your Way Out of Decision Fatigue: A Guide for Shift Workers
|
Sep 03, 2023 |
|
[83] - Revamp Your Day Off: The Art of Thriving in a Shift Work Lifestyle
|
Aug 31, 2023 |
|
[82] - Let's take a few minutes to pause. How shift work impacts us mentally and physically
|
Aug 27, 2023 |
|
[81] - Erica Lumb -Thriving on a Plant-Based Diet: Insights from a Shift-Working Triathlete
|
Aug 24, 2023 |
|
[80] - 39 Years of 24/7 Shift work - 6 things I wish I'd known
|
Aug 20, 2023 |
|
[79] - The impact of Stress on Digestive Health for a Shift Worker
|
Aug 17, 2023 |
|
[78] - Strike a Balance: Lessons from a Veteran Shift Worker
|
Aug 13, 2023 |
|
[77] - Client "Reggie" - Our journey together
|
Aug 10, 2023 |
|
[76] - What do you mean "Get regular sleep?"
|
Aug 06, 2023 |
|
[75] - Stress and Shiftwork
|
Aug 03, 2023 |
|
[74] - 1% better daily is better than 100% for a day
|
Jul 30, 2023 |
|
[73] - Dr Jade Murray - How should employers be supporting shift working work places in 2023?
|
Jul 27, 2023 |
|
[72] - Embracing Change: Finding Motivation and Time as a Shift Worker
|
Jul 23, 2023 |
|
[71] - When are we supposed to exercise?
|
Jul 20, 2023 |
|
[70] - Embracing Body Positivity: Breaking Free from Negative Body Image
|
Jul 16, 2023 |
|
[69] - Rachel Li - Understanding the Impact of Shift Work on Menstrual Cycles and Hypothalamic Amenorrhea
|
Jul 13, 2023 |
|
[68] - "A Quick chat with....." - Coach Shannon Beer - Strategies to Combat Stress Eating
|
Jul 11, 2023 |
|
[67] - Strategies to Seize the Day
|
Jul 09, 2023 |
|
[66] - If you struggle coming out of nights, try this
|
Jul 06, 2023 |
|
[65] - Jet Lag V Shift Work
|
Jul 02, 2023 |
|
[64] - Dr Jill Joyce - The influence food accessibility plays in a shift working environment
|
Jun 29, 2023 |
|
[63] - "A quick chat with..." Angela (The Healthy Diary) "The 3-step meal prep process for shift workers"
|
Jun 27, 2023 |
|
[62] - Stop making excuses, what you need to do is free
|
Jun 25, 2023 |
|
[61] - Poor sleep leaves clues
|
Jun 22, 2023 |
|
[60] - Caffeine, The latest research
|
Jun 18, 2023 |
|
[59] - Body Scan Meditation for Sleep
|
Jun 15, 2023 |
|
[58] - Dr Hannah Sehl - How to meditate and Why it works
|
Jun 15, 2023 |
|
[57] - "A quick chat with...." Grace Cowan (The Shift Workers Coach) "How do you find motivation?"
|
Jun 13, 2023 |
|
[56] - 5 Things I wish I'd known before I started shift work
|
Jun 11, 2023 |
|
[55] - Decision Fatigue
|
Jun 08, 2023 |
|
[54] - "A quick chat with...." Coach Mark Carroll "Are three days resistance training a week enough?"
|
Jun 06, 2023 |
|
[53] - Maddy Smith - Fertility & Womens Health in Shift Work
|
Jun 04, 2023 |
|
[52] - Season 2 - I'm Back
|
Jun 04, 2023 |
|
[51] - Jeff Ash - Intuitive Eating Coach - What actually is Intuitive Eating?
|
Dec 08, 2022 |
|
[50] - EPISODE 50 - Listener Q n A
|
Dec 04, 2022 |
|
[49] - Should we hydrate before we caffeinate when we wake up?
|
Dec 01, 2022 |
|
[48] - The impact of caffeine on sleep
|
Nov 27, 2022 |
|
[47] - Fiona Fuller - Long term client
|
Nov 24, 2022 |
|
[46] - How can we best support our immune system?
|
Nov 20, 2022 |
|
[45] - Let's talk about Supplements
|
Nov 17, 2022 |
|
[44] - The biological implications of eating over night
|
Nov 13, 2022 |
|
[43] - Tom Coleman - How can we get more sleep?
|
Nov 10, 2022 |
|
[42] - The shift workers curse, brain fog
|
Nov 06, 2022 |
|
[41] - I've woken up in the middle of the night, now what?
|
Nov 03, 2022 |
|
[40] - Ladies, How well do you know your menstrual cycle?
|
Oct 30, 2022 |
|
[39] - Kate Morris - The benefits of having a coach
|
Oct 27, 2022 |
|
[38] - All or nothing will always end up nothing
|
Oct 23, 2022 |
|
[37] - My top 5 strategies to best cope with night shift
|
Oct 20, 2022 |
|
[36] - When we eat it, how do we burn it off?
|
Oct 16, 2022 |
|
[35] - Laura Fiske/Grace Cowan - From totally broken to thriving, in only 5 months
|
Oct 13, 2022 |
|
[34] - What's all the buzz around meditation?
|
Oct 09, 2022 |
|
[33] - Why am I so bloated?
|
Oct 06, 2022 |
|
[32] - Meal Timing
|
Oct 02, 2022 |
|
[31] - Ali Flynn - Living with a Shift worker (strategies to keep that home fire burning)
|
Sep 29, 2022 |
|
[30] - What are the hidden dangers of performing shift work?
|
Sep 25, 2022 |
|
[29] - Tips to improve your sleep
|
Sep 22, 2022 |
|
[28] - Blue Light and its impact on sleep
|
Sep 18, 2022 |
|
[27] - Shannon Beer - Negative Body Image, Self Esteem and how to identify and live to your values
|
Sep 15, 2022 |
|
[26] - To nap or not to nap. What does the science say?
|
Sep 11, 2022 |
|
[25] - Highly recommended products for shift workers
|
Sep 08, 2022 |
|
[24] - The shift workers nightmare, the quick turn around
|
Sep 04, 2022 |
|
[23] - Dr Olivia Walch - Your Circadian Rhythm and Shift Work, what does the current research say?
|
Sep 01, 2022 |
|
[22] - Are there any benefits of doing shift work?
|
Aug 28, 2022 |
|
[21] - How shift workers self sabotage (through no fault of their own)
|
Aug 25, 2022 |
|
[20] - Strategies to be more organised around shift work
|
Aug 21, 2022 |
|
[19] - Brianna Jones - 24/7 Shift worker to body building pro card
|
Aug 18, 2022 |
|
[18] - The best bang for buck exercises for shift workers
|
Aug 14, 2022 |
|
[17] - Stress, The silent killer (My Story)
|
Aug 11, 2022 |
|
[16] - Why the overnight fast?
|
Aug 07, 2022 |
|
[15] - Victoria Devine - Recovering from an Eating Disorder, ADHD and Depression
|
Aug 04, 2022 |
|
[14] - Vitamin D - The importance of Vitamin D and its impact on our health.
|
Jul 31, 2022 |
|
[13] - How you look at it is how it's perceived, change that!
|
Jul 28, 2022 |
|
[12] - Nightshift - Whats the best way to go into and come out of it?
|
Jul 24, 2022 |
|
[11] - Grace Cowan - The Shift Working 24/7 Policewoman to Shift Work Coach
|
Jul 21, 2022 |
|
[10] - Chronotypes, Social Jetlag, and its impact on Health
|
Jul 17, 2022 |
|
[9] - PCOS, Evidence-based strategies
|
Jul 14, 2022 |
|
[8] - Protein, Why the hype?
|
Jul 10, 2022 |
|
[7] - Coach Mark Carroll - How a Shift-Worker can optimise training for maximum benefit
|
Jul 07, 2022 |
|
[6] - Considerations for females performing shift work
|
Jul 03, 2022 |
|
[5] - How you breathe matters
|
Jun 30, 2022 |
|
[3] - Fatigue is a symptom so look at these causes first
|
Jun 26, 2022 |
|
[4] - Angela Borges - No Prep Meal Prep
|
Jun 26, 2022 |
|
[2] - Start with the basics, my 5 pillars of health
|
Jun 26, 2022 |
|
[1] - Welcome to A Healthy Shift
|
Apr 20, 2022 |