A Healthy Shift

Author: Roger Sutherland Veteran Shift Worker Coach Nutritionist Breathwork Facilitator Keynote Speaker

A Healthy Shift Podcast with Roger SutherlandWelcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.Im Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive.In each episode, youll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift dont have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.If youre working shifts or nights and want to feel better, sleep better, and take back controlthis podcast is for you.
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Language: en-au

Genres: Education, Health & Fitness, Nutrition, Self-Improvement

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[369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers
Episode 315
Thursday, 23 April, 2026

Text me what you thought of the show 😊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 liverPractical 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 seeIf 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.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One 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._______________________