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Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key.

You’ll learn:

• Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’t
• How front-loading calories earlier in the day improves metabolism and insulin sensitivity
• Why eating at night increases fat storage and disrupts digestion
• How your body clock always overrides your roster clock
• Simple strategies to avoid late-night snacking and improve long-term health

Want help applying this to your lifestyle?

Book a free 15-minute coaching assessment call through the link in the show notes.

And if you find this episode valuable, please leave a 5-star review on Apple Podcasts or Spotify.

Support the show

----------------------------

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

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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.

_______________________

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Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience.

• Breathwork is conscious control of breathing patterns versus automatic breathing
• The way we breathe directly impacts our nervous system in a two-way feedback loop
• Chronic stress creates dysfunctional breathing patterns that perpetuate anxiety
• Nasal breathing activates the parasympathetic nervous system and provides numerous health benefits
• Mouth breathing contributes to dental issues, sleep problems, and heightened stress responses
• Breathwork helps regulate the nervous system between hyperarousal and hypoarousal states
• Breakthrough breathwork sessions can release trapped trauma from the body
• Simple breathing techniques can help shift workers self-regulate during high-stress situations
• For asthmatics and those experiencing panic attacks, short breath holds on exhale can stop hyperventilation
• Consistency with daily breathwork practice creates new patterns that become automatic responses

VISIT CHRIS AT;

@chrispayten_

@infinitytrainingandcoaching

Support the show

----------------------------

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

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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.

_______________________

Text me what you thought of the show 😊

The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation.

• Impact on police officers across Australia has been heavier than anticipated, with even retired officers deeply affected
• No closure yet with the suspect still at large, making it particularly difficult for officers
• Over 100 properties searched in rugged alpine terrain requiring careful tactical approaches
• Search operation costing approximately $200,000 per day, stretching police resources thin
• Conspiracy theories online causing additional distress to grieving officers
• Officers from the same station as the fallen are dealing with hostile demonstrations while mourning
• Special Operations Group (SOG) are elite, highly trained specialists who train with SAS
• Mental health impact will be extensive with prediction of "losing at least 20 members" to PTSD
• Police family connection remains strong even after retirement
• Upcoming funerals on Friday and Monday will be extremely difficult without case closure

Support the police community by donating to Blue Ribbon (Blue Ribbon Day is September 29th) or Police Legacy, which has established a special fund for the families of the fallen officers.

Support the show

----------------------------

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

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One 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.

_______________________