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[262] - Reclaiming Your Rhythm Navigating Shift Work's Impact on Your Body Clock
Manage episode 489766555 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.
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In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving.
Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools.
Here’s what I cover:
- Why circadian disruption leads to fatigue, illness, and burnout
- How light exposure is your #1 tool for better sleep and energy
- How I build a “sleep cave” that helps shift workers fall asleep faster
- The power of blue-light blocking on your commute home
- How digestion follows your body clock — and how to eat smarter at night
- My go-to nutrition tips for reducing bloating and sugar crashes
- Why mental health suffers — and what to do about it
- Shift rotation tips, nap timing, and lighting hacks that actually make a difference
Need more support?
If shift work is taking a toll on your body or brain, you're not alone.
Join the Shift Workers Collective or work with me 1:1 at ahealthyshift.com — and let’s build a strategy that works for your schedule and lifestyle.
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
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YOU CAN FIND ME AT
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 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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Chapters
1. Welcome to A Healthy Shift (00:00:00)
2. Understanding Circadian Misalignment (00:09:27)
3. Gut Health and Metabolic Problems (00:12:24)
4. Mental Health and Social Connection (00:17:11)
5. Four Areas Disrupted by Shift Work (00:19:00)
6. Active Circadian Management Strategies (00:19:38)
7. Sleep Sabotage and Recovery Strategies (00:20:57)
8. Resources and Coaching Opportunities (00:29:32)
259 episodes
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