))
[248] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 01-05-2025
Manage episode 481086693 series 3340621
Content provided by Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach, Roger Sutherland | Shift Work Nutrition, and Wellbeing Coach. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach, Roger Sutherland | Shift Work Nutrition, and Wellbeing Coach or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
Text me what you thought of the show 😊
Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals.
As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can make or break a shift worker’s health. When darkness falls and melatonin kicks in, your body assumes it’s time to rest. Your digestive system slows down, your metabolism shifts into sleep mode—and yet, you're still up handling emergencies, writing reports, or caring for patients.
Every bite you take during those hours forces your body to wake up systems that are naturally winding down, creating a state of metabolic confusion, something most shift workers feel but don’t always understand.
For those currently battling the graveyard shift, I often recommend an overnight fasting approach when possible. Many of my clients who adopt this strategy report:
- Better sleep quality
- Faster recovery between shifts
- Improved overall well-being
Another major factor? Light exposure.
Blue light from phones, overhead lighting, and even car headlights tricks your brain into thinking it’s still daytime. It suppresses melatonin and delays sleep.
By creating a zero-blue light environment before bed, you can dramatically improve sleep quality, not just for yourself, but for your whole household.
Shift work may confuse your body clock, but your health doesn’t have to suffer. With the right tools, habits, and support, you can feel more energized, sleep better, and take control of your health, no matter what time your shift starts.
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------
YOU CAN FIND ME AT
COACHING
_____________________
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.
_______________________
Chapters
1. Shift Work and Police Vehicles (00:00:00)
2. Communication Challenges and Clear Speech (00:06:53)
3. A Healthy Shift Groundbreaking Research (00:14:17)
4. Circadian Rhythms and Night Eating (00:19:10)
5. On-Call Workers and Smart Snacking (00:23:47)
6. Blue Light and Sleep Problems (00:28:01)
7. Healthy Eating Tips and Wrap-Up (00:33:36)
246 episodes
Share
