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You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.

In this episode, I break down why shift work and circadian disruption make visceral fat more likely—and what you can start doing to bring your energy, metabolism, and blood markers back into line.

In this episode, we cover:

• What visceral fat is—and why it’s metabolically active
• Why shift workers can carry visceral fat while looking “normal”
• How circadian disruption impacts metabolism and digestion
• The role of cortisol, insulin, and melatonin timing
• How sleep loss disrupts leptin and ghrelin—and increases cravings
• Why eating overnight worsens glucose tolerance and insulin response
• The long-term risks: type 2 diabetes, heart disease, and fatty liver

Practical strategies:

• Mediterranean-style eating to reduce inflammation and improve energy use
• Reducing (or eliminating) alcohol to support liver health
• Cutting ultra-processed foods that amplify hunger signals
• Resistance training 3x per week as a non-negotiable
• Daily walking—and short walks after meals for glucose control
• Optional: one weekly high-intensity session for efficiency
• Optimizing your sleep environment and maintaining a consistent wake-up time
• Using tools like DEXA scans and GP checks to measure what you can’t see

If you want support, there’s a link in the show notes to book a free assessment call with me.

If you enjoyed this episode, make sure to follow or subscribe so you don’t miss what’s coming next.
And if you found it helpful, I’d really appreciate a quick rating or review.

To learn more or work with me, visit: ahealthyshift.com

Support the show

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

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

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 😊

Sunlight isn’t optional, it’s your body’s control system.

For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.

In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable.

• How light controls your circadian rhythm (your body clock)
• Why morning sunlight beats scrolling in a dark room
• The benefits of red/infrared light for recovery and calm
• Why blue light helps in the morning but harms you at night
• The role of full-spectrum light (green, yellow, UV)
• How modern life creates “dim days, bright nights”
• Practical strategies to improve sleep even on night shift

Follow the podcast, turn on notifications, and leave a review. it helps more shift workers find this.

Learn more or work with me at ahealthyshift.com

Support the show

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

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 😊

Are supplements actually helping… or just wasting your money?

Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.

But here’s the truth:
If your foundations are broken, supplements won’t save you.

In this episode, I break down the 8 fundamentals every shift worker needs first from light exposure and sleep, to movement, nutrition, meal timing, social connection, and time in nature.

Only after that do we talk supplements.

And honestly?
There are just 3 worth considering for most people: vitamin D, omega-3s, and creatine.

🎧 If you want a simple structure for better energy and sleep, grab the free Circadian Fast eBook at ahealthyshift.com

Follow, share with a mate on shift, and leave a review to help more shift workers find the show.

Support the show

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

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.

_______________________