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Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified Nutritionist and a seasoned shift worker, I understand firsthand the struggles of irregular schedules, from stress to unpredictable eating and sleep patterns. Discover how incorporating a modest walk into your routine can boost your energy levels, balance your hormones, and tackle health issues like weight gain and cardiovascular concerns. This episode is dedicated to showing how walking can be a game-changer for maintaining health amidst demanding schedules.

I also delve into the broader mission of supporting shift workers beyond just survival. It's about thriving and making the most out of life, regardless of unconventional work hours. I encourage you to join this movement by subscribing and sharing this podcast with anyone who could benefit. Your support is invaluable, and together, we can spread this empowering message. Don't miss out on additional resources and the opportunity to connect with me at ahealthyshift.com, where the journey towards improved health and well-being continues.

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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 stric...

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Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement officer turned coach, shares insights into conquering the night shift lifestyle. Discover how blue light blocking glasses, like the innovative Swanwick brand from Australia, can be a game changer for those working against the natural rhythm of the day. Learn about the potential health impacts of blue light exposure and how these glasses can improve sleep quality by helping our bodies recognise it’s time for rest.

Celebrate the resilience and camaraderie of night shift workers through unforgettable stories from various late-night professions. Listen to tales that range from the magical to the bizarre, as listeners from hospitals, supermarkets, and emergency services call in with their experiences. Together with Roger, we highlight the humor and adaptability essential for thriving in unpredictable, high-pressure environments. Whether you're a nurse, police officer, or security worker, these narratives remind us of the unique bonds formed in the quiet hours of the night.

Explore the unique challenges faced by those broadcasting across time zones and dealing with jet lag while maintaining their energy and enthusiasm. Hear an inspiring story of a young nurse's journey through the demanding world of shift work, demonstrating the dedication required to excel in healthcare. We also touch on the emotional aspects of nursing, with heartwarming accounts of dedication and resilience. To wrap up, we shift gears with a story about managing tough situations and hear about the host's success in coaching others to find balance in a life of unconventional hours.

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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 stric...

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How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposure could be the key to unlocking better energy levels, mood, and sleep quality, especially if you're a shift worker. Join me, Roger Sutherland, as I explore the transformative effects of natural light on resetting your circadian rhythm and balancing crucial hormones like melatonin and cortisol. This episode promises to equip you with practical strategies to manage the unique challenges of 24-7 work, leveraging the power of a resource that is both free and scientifically validated.

Shift work doesn't have to be synonymous with exhaustion and disorientation. As a veteran shift worker and certified nutritionist, I share evidence-based insights into how morning light acts as an ally in your daily routine. Learn how just a few minutes of exposure within the first hour of waking can enhance your alertness, reduce stress, and improve your night's sleep. Whether your morning starts before dawn or in the afternoon, simple actions like opening your blinds can set your day on the right track. Let's create a lifestyle where you not only survive but truly thrive, brimming with energy for the things you love.

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Are you struggling with your sleep?
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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 stric...

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What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia Walsh, mathematician and founder of ArcaScope, as she introduces the ArcaShift app—designed to align your body clock with your work schedule through personalised recommendations. With expertise in circadian rhythms and neurology, Dr. Walsh shares insights on how light exposure and sleep patterns affect well-being and how gamification will enhance the user experience.

We explore the fascinating relationship between sleep pressure and circadian rhythms, using vivid analogies to simplify complex science. Learn practical strategies to manage light exposure, dispel blue light myths, and synchronise your internal clock for better sleep and overall health. Whether you're adjusting to shift work or struggling with social jet lag, these insights will help you optimise energy and performance.

Join me on a journey from sleep deprivation to sleep mastery, discovering how aligning with natural rhythms supports mental health, fat loss, and long-term wellness. As sleep science evolves, expect discussions on light exposure and circadian health to take center stage. Stay inspired, and don’t forget to support the podcast with ratings and reviews to help others unlock the power of sleep.

Find Arcascope here:
Arcascope: @arca.scope
ArcaShift: https://arcascope.com/arcashift/
Book: Sleep Groove - Why your body clock is so messed up and what to do about it. https://amzn.to/42z5qJh

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Are you struggling with your sleep?
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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 stric...

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Is the rise in youth crime a product of our current legal system's ineffectiveness, or are there deeper societal influences at play? We navigate the multifaceted issue of youth crime, particularly car theft and reckless behavior, probing the motivations behind these actions. Is it the thrill of adrenaline, a lack of parental guidance, or simply a belief in getting away unscathed fueling this trend? Our investigation questions whether the absence of perceived consequences is the catalyst for this unsettling rise, urging a reflection on whether our societal norms and legal structures need reevaluation.

In a gripping segment, we shine a spotlight on Nicole, a police dispatcher juggling the intense demands of emergency services with family life on night shifts. Her firsthand account leads us into a compelling dialogue with Chris from Perth about a notable self-defense case in Western Australia, unpacking its legal and social ramifications. Additionally, the discussion expands with insights from Mel, who shares her husband's struggles with gender bias within the police force, and Roger Sutherland, who addresses the impact of staffing shortages on law enforcement's effectiveness, painting a vivid picture of the challenges faced by those in the field.

Lastly, we examine broader themes of discipline, respect, and community engagement in relation to law enforcement. From the historical evolution of police methods to the societal shifts in how discipline is perceived, our conversation touches on the potential benefits of structured youth training programs akin to those in Switzerland. Personal anecdotes weave through topics ranging from corporal punishment in Thailand to the small police station model in Japan, drawing comparisons and contrasts with Australian practices. This episode underscores the pressing need for reform in supporting both law enforcement and societal values to foster a respectful and cohesive community.

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Are you struggling with your sleep?
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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 stric...

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Could the relentless pressures of caregiving be quietly eroding your well-being? Join me, Roger Sutherland, as we uncover the hidden impact of compassion fatigue on oncology nurses in Australia and its ripple effect on all caregivers. Drawing insights from a pivotal study in the European Journal of Oncology Nursing, we delve into the emotional toll and stress progression that can lead from mere discomfort to severe burnout and compassion fatigue. This episode isn't just for nurses—it's an eye-opener for anyone in a caregiving role. Prepare to equip yourself with the knowledge to recognise the signs of compassion fatigue and learn actionable strategies to protect your mental health.

In our conversation, we explore the evidence-based stress progression model, illustrating how stress evolves from productive eustress to the debilitating state of compassion fatigue. By understanding these stress levels, you'll discover where you stand and how to manage your stress effectively. Whether you're a nurse, doctor, or first responder, this discussion offers valuable insights and practical advice to thrive in demanding environments. So, tune in, as we navigate the complexities of compassion fatigue and offer a guiding light to safeguard your health and well-being in the face of adversity.

Reference:
BANKS, J., THAPA, D.K., LOPEZ, V., SAHAY, A., CLEARY, M., Prevalence and
predictors of compassion fatigue among Australian oncology nurses caring for
adult cancer patients: A cross-sectional study, European Journal of Oncology
Nursing, https://doi.org/10.1016/ j.ejon.2025.102792.

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Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
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COACHING

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________________________

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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 stric...

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Join us for an inspiring conversation with Kate Morris, a certified nutritionist and business manager, who sheds light on the profound impact of lifestyle changes on long-term health and fitness. Kate shares her journey from being a clinical nutritionist to becoming a successful online coach, adapting her approach during the COVID pandemic to continue helping women achieve their fitness goals. This episode promises insightful discussions on the importance of personalized coaching, the power of accountability, and the journey to becoming the best version of oneself.

We tackle the universal challenges faced by those striving for better health and fitness, particularly the psychological barriers that hinder progress. Kate and I emphasise the necessity of transforming habits and lifestyles rather than relying on quick fixes, which often lead to disappointment. Special focus is given to individuals like shift workers and busy parents, who can benefit significantly from professional guidance in nutrition and sleep management. By seeking expert support, listeners can redirect their energy towards meaningful changes that promise a healthier future.

Confidence, body image, and the influence of societal expectations are also central themes. Kate and I discuss how focusing on self-care and well-being can naturally lead to improved self-image and confidence, without falling prey to unrealistic beauty standards. We offer insights on building discipline, the benefits of supportive friendships, and the critical step of taking action to pursue a healthier lifestyle. This conversation is a call to action for anyone ready to take charge of their health and embrace a more fulfilling life.

Find Kate Morris here:
Instagram: @thekatemorris / @katemorrispt

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Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
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YOU CAN FIND ME AT

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COACHING

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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 stric...

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Unravel the critical ties between maternal shift work and the significant health challenges faced by mothers and their unborn children. As a certified nutritionist and veteran shift worker, I, Roger Sutherland, offer an eye-opening exploration into the hidden risks associated with rotating night or extended shifts during pregnancy. Backed by groundbreaking research, including a study released just two days before this recording, we expose how disrupted circadian rhythms during pregnancy can lead to severe complications such as hypertension, gestational diabetes, and preeclampsia. Discover why these aren't just abstract medical terms, but real concerns with life-altering consequences.

Join this vital conversation as we uncover the cascading effects of shift work on both the expectant mother and the growing fetus. From chronic stress to preterm birth, these impacts can stretch into long-term cardiovascular issues for the child, shaping their future health. We discuss the role of workplaces in creating healthier environments for pregnant shift workers and present evidence-based strategies to safeguard their well-being. Whether you're a shift worker, an employer, or someone concerned about workplace health, this episode offers essential insights and actionable strategies to promote a safer, healthier future for mothers and their babies.

REFERENCES:
Cai C, Vandermeer B, Khurana R, et al. The impact of occupational shift work and working hours during pregnancy on health outcomes: a systematic review and meta-analysis. Am J Obstet Gynecol. 2019;221(6):563-576. doi:10.1016/j.ajog.2019.06.051

Wallace DA, Reid K, Grobman WA, et al. Associations between evening shift work, irregular sleep timing, and gestational diabetes in the Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-be (nuMoM2b). Sleep. 2023;46(4):zsac297. doi:10.1093/sleep/zsac297

Support the show

Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies

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YOU CAN FIND ME AT

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COACHING

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________________________

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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 stric...