Eat, Sleep, and Serve How To Balance Shift Work with Roger Sutherland

All Clear - A Firefighter Health & Wellness Podcast

Unlock the secrets to thriving on shift work with Roger Sutherland, the seasoned law enforcement veteran turned nutritionist from A Healthy Shift. He joins me to shed light on the unique health challenges faced by first responders and offers evidence-based strategies to navigate them. Roger's transition from the demands of the first responder life to the discipline of nutrition science equips him with both the firsthand experience and the professional acumen to guide shift workers through the complexities of managing wellness around the clock.
Our conversation takes a deep dive into the significance of listening to our bodies, understanding the natural ebb and flow of hunger, and the role of chrono nutrition in synchronizing meal times with our internal clocks. The nuanced discussion around intuitive eating provides listeners with the tools to escape the dieting merry-go-round and adopt sustainable, healthful eating habits. Roger and I tackle the often-neglected topic of late-night cravings and the importance of fasting overnight, offering practical tips that promise to realign your body's rhythm no matter your work hours.
Caffeine and light – they're not just parts of our daily routine, they're pivotal players in the quality of our sleep and mental health, especially for those in the line of duty during unconventional hours. Roger shares an eye-opening account of a firefighter's struggle with energy drinks, leading us to scrutinize our own caffeine consumption and its far-reaching effects on rest. We wrap up with actionable advice on optimizing exposure to natural light to master our circadian rhythms, ensuring first responders, and shift workers alike, can safeguard their mental well-being amidst the chaos of non-traditional work schedules. Join us for this insightful episode as we equip you with the knowledge to take control of your health against the clock.

BIO:

Roger Sutherland veteran 24/7 shift worker working in front line law enforcement in Australia. Certified Nutritionist and One 2 One shift work coach. Body Image and Disordered eating certified and well read in women’s health. Currently studying Chrononutrition and Chronobiology to best assist shift workers with evidence based strategies around their 24/7 shift working lifestyle.Roger coaches shift workers One 2 One to Thrive, not just Survive while coping with the rigors of 24/7 shift work.
I currently have One2One coaching positions open for 2024 but they don't last long.
Website: ahealthyshift.com
Instagram: @a_healthy_shift
Facebook: AHealthyShiftLinkedIn: Roger Sutherland
Download my Free “The Circadian Fast” e-bookLearn what to eat and when while navig

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Chapters

1. Eat, Sleep, and Serve How To Balance Shift Work with Roger Sutherland (00:00:00)

2. Optimizing Nutrition for Shift Workers (00:00:01)

3. Understanding Hunger and Eating Patterns (00:12:51)

4. Caffeine, Natural Light, and Sleep Impact (00:24:00)

5. Circadian Desynchronization's Impact on Mental Health (00:33:12)