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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.

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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.

_______________________

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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.

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We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way.
• the 2am to 4am circadian dip and why it feels brutal
• body temperature changes overnight and what it means on shift
• socks in bed as a practical sleep tip and why it can work
• the emotional punch of hearing a spacecraft radio check
• why 10,000 steps becomes a “rule” and where it comes from
• step tracker accuracy and using trends over perfection
• research pointing to big gains around 7,000 steps per day
• balancing movement across a week for shift workers
• accountability, complaints, and why perjury rarely gets pursued

To learn more about me visit 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.

_______________________

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Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down.

I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awareness you need to take control back.
• the “new normal” trap and why it happens quietly
• constant fatigue versus expected tiredness after nights
• weight gain, low energy and lost training as warning signs
• how shift work erodes routine through small daily compromises
• the moment a comment exposes a slow decline
• why familiar does not mean optimal or permanent
• asking the honest question that starts change
• building simple structure and systems that work on a roster
If you enjoyed this episode, be sure to hit follow and turn on notifications, so you get notified whenever a new episode is released.

It would be ever so helpful if you could leave a rating and review on the app you're currently listening on.

If you want to know more about me or work with me, follow the links below

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.

_______________________

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Shift work can leave you looking fine while metabolic syndrome builds quietly underneath.
In this episode, we break down what metabolic syndrome is, why shift workers are at higher risk, and the simple habits that reduce damage by working with your circadian rhythm—not against it.

• Metabolic syndrome is a cluster, not a single disease
• The five key markers: waist circumference, blood pressure, blood sugar, triglycerides, HDL cholesterol
• Why risk increases when these markers stack (type 2 diabetes and heart disease)
• How sleep disruption lowers insulin sensitivity and drives sugar cravings
• Why eating at night worsens blood sugar control
• Leptin, ghrelin, and cortisol: how fatigue impacts hunger and fat storage
• Anchoring sleep with consistent routines and a dark, cool environment
• Setting a defined eating window and prioritising earlier meals
• Protein for satiety, muscle, and stable energy
• Resistance training 2–3x per week to improve insulin sensitivity
• Managing light exposure after night shift to support recovery
• Smarter caffeine timing so you can still get quality sleep

Rate and review the podcast on Apple Podcasts or Spotify—it helps more shift workers find real, evidence-based support.

Download the free Circadian Fast ebook at ahealthyshift.com.
Book a free 15-minute assessment call (link in show notes).

Follow or subscribe so you don’t miss new episodes.888

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.

_______________________

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Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks.

This is where most plans fall apart.

In this episode, I share a simple, flexible approach that reduces decision fatigue and makes food easier to manage—even on your hardest days.

In this episode:

• Why meal prep becomes overwhelming on shifts
• Why calorie counting and strict plans fail
• A simple 3-step system: Decide, Shop, Prep
• The Three Times Six Plus Six method
• Why snacks matter more than you think
• Easy protein-based snacks you can keep at work
  
  

Follow these accounts for easy meal ideas:
Instagram: @Lucy Lord
Instagram: @jessespt
Instagram: @RecipeTinEats

Free Snack Guide
Comment “SNACKS” on any of my posts and I’ll send you my non-perishable snacks guide for shift workers.

Subscribe and Review
Follow the podcast and leave a review to help more shift workers find it.

Work With Me
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 😊

Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.

In this episode, we break down how caffeine really works and share simple timing rules to protect your sleep quality so you can wake up more recovered and have more energy outside of work.

We cover:

• How caffeine blocks adenosine, so your brain can’t properly sense fatigue
• Why “caffeine is using you” when your timing is off
• How caffeine absorption peaks and why its half-life causes it to stack in your system
• Why caffeine can reduce deep sleep, slow-wave sleep, and REM sleep
• Research showing caffeine can affect sleep up to 8.8 hours later
• Why pre-workout caffeine can impact sleep for up to 13.2 hours
• The “12 o’clock rule” that works with any shift roster
• Why zero-calorie energy drinks are stimulation — not fuel
• How tolerance builds, and why less caffeine can actually improve your baseline energy

Check the show notes to book a meeting with me.

If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released.

It would also really help if you could leave a rating and review on the app you're currently listening on.

If you want 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

_____________________

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.

_______________________