November 13, 2025 • 36 mins
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As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work.
Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what works, why it works, and how to choose products with total confidence.
What You’ll Master in This Episode:
- The Circadian Code: Why light timing and spectrum are the absolute most critical factors for regulating your sleep.
- Lens Strategy: Which blue-light-blocking lenses to wear during the day and which to use after dark for maximum melatonin production.
- Total Darkness: Why a contoured sleep mask is superior to a standard one for achieving 100% light blockage.
- Silence is Golden: When smart sleep buds outperform earplugs for blocking noise disruption.
- On-Shift Comfort: Essential period-care tools that work effectively during long, demanding shifts.
- Natural Wind-Down: How to use natural sleep gummies for a gentle, non-groggy transition to rest.
- Midnight Trips: The secret to using zero-blue motion lighting in bedrooms and bathrooms to prevent sleep disruption.
- Early Shift Wake-Up: Effective morning light therapy strategies to feel alert and energized right away.
- Deep Recovery: The proven infrared sauna benefits for stress reduction, recovery, and improving sleep quality.
- Home Office Setup: Adaptive desk lighting for home workers needing flexible light schedules.
- Supplement Baselines: The essential stack for shift workers: vitamin D, omega-3, creatine, zinc, magnesium L-threonate, and multivitamins.
- Black Friday Plan: How to plan your cart to avoid expensive duds and invest only in products that deliver.
 Visit ahealthyshift.com → Resources → Recommended Products.Â
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
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YOU CAN FIND ME AT
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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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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (01:41):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer, and24-7 shift worker for almost
four decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods to notonly survive the rigors of shift
(02:04):
work, but thrive.
My goal is to empower shiftworkers to improve their health
and well-being so they have moreenergy to do the things they
love.
Enjoy today's show.
Hey team, it's Roger here, andtoday I want to help you, the
shift worker, to get ready forBlack Friday.
(02:25):
Now, this is not only for BlackFriday, this one, but this is
being launched in what two weeksbefore Black Friday, and I want
to get you ready so that you arebuying exactly the right things.
Now, if you've ever looked at myrecommended products page at
ahealtyshift.com, you will knowthat I've listed the things
(02:48):
there that I've personallytested and used, and I really do
recommend for shift workers.
Now, these are not just randomcheap products, these are the
tools and bits of gear that makea real difference when you are
trying to get quality sleep, toboost your energy, and to
actually look after your healthwhile you are working shifts.
(03:12):
And the best part, all thesecompanies run solid Black Friday
sales, which means now is theperfect time to go have a look
at the page, go through thepage, look at the products, and
make a decision as to whetheryou are going to buy one of
these products, knowing fullwell that they're going to be
(03:34):
outrageously priced, ready forBlack Friday, which is November
the 28th this year.
So look at your date now.
And even if you are listening tothis podcast after November
28th, I highly recommend thatyou go into the show notes, go
down and click the link into mywebsite, A Healthy Shift, and
(03:58):
under the resources section,there is a section there that
actually has recommendedproducts.
And I've listed those productsand also just a bit of a spiel
around each one.
There are discount codes therefor some of the products that I
actually have.
Other than that, these areproducts that I've actually got,
(04:19):
I use, and I actually recommendhighly to each person.
And I'm going to go through eachof them today to just actually
help you.
First of all, why did I createthe recommended products page?
I get asked over and over andover again by a number of
people, what should have whatsort of vitamin D should I get?
What what's the best sleep mask?
(04:41):
What sort of glasses should I bewearing and when?
Um I get asked about sleep buds.
I get asked about sleep aids andzero blue lighting, etc.
etc.
And I've do now I'm gonna I wantto put it out here.
I do have affiliations with someof these companies, but I would
not put, and in fact, there area few companies that I have
(05:04):
actually received products fromthat are not on this page purely
because I haven't rated them asI would like to.
I can't endorse them as I wouldfor you.
Now I may receive a smallcommission from some of these
products, but it's at no cost toyou in any way whatsoever.
And I do want to be 100%transparent with you in relation
(05:27):
to that.
So I'm putting it on the tableto start off with right then,
right here.
I don't get commissions from allof these products in any way
whatsoever, but I have beenprovided with discount codes for
you, the shift worker, to um togive you some sort of a benefit
to um get these products.
I do use well, when I say all ofthem, when you when I get to it,
(05:52):
you'll realize that there'smaybe a product that I don't
use, but I'll talk about that aswell, alright?
So I build the page because I'vetried everything over my 40
years of shift work.
Some of them are good, and andsome products that I've tried
have been absolute rubbish.
So what I've done is I'veactually done the testing for
you.
Everything that's on that pagehas been used by me long term
(06:15):
and it actually works.
They do work, and I'm happy toanswer any questions around any
of them.
Because when you're working oddhours, you cannot afford to
waste money or time on productsthat are not going to help or
support you.
That's why I'm telling people,do your research now, add them
into your cart, and then whenBlack Friday hits, pull the
(06:36):
trigger.
You will thank yourself later.
So let's talk about theproducts, and I'm going to go
across to my recommendedproducts page and I'll go
through them from the top allthe way down to the actual
bottom and go through some ofthese products so that I can
explain to you something abouteach one of them.
But I do highly recommend thatyou go and have a look at the
(06:57):
page yourself and make yourrate-informed opinion.
Now, what you can do as well,easily to link to this page, is
just go to a healthyshift.comand up the top is a banner there
which just says check out ourrecommended product page and
just click the link there andaway you go.
Now, the first product that Iwant to talk about is the Ra
(07:18):
Optics, which is the Blue Syncperformance lenses.
Now, Ra Optics make threepredominant lenses that for you
to block blue light, or as theblue sync does to actually
enhance it.
Now, what we talk about here isthe three different types of
lenses that we need.
(07:39):
We need the blue sink in themorning, which actually enhances
the blue light.
Now, when we go for a walk inthe morning, we don't wear any
glasses in any way whatsoever.
We should not be wearingsunglasses, which we need that
natural daylight, all thedifferent colours of rays from
the sun and light into our eyeearly.
And I mean all of them.
(08:01):
But once you get to about 10o'clock, you do need to protect
yourself from UVA, UVB, and alsofrom high-energy visible blue
light as well.
How do we do that?
But also enhance our circadianrhythm.
And RAR Optics have produced alens called the blue sink lens.
(08:21):
It is fantastic.
I've been wearing it for sometime on my walks.
I go out for my walk in themorning before on early light
and don't wear anything at all.
But after about 10 o'clock, I dotend to wear the blue sink
lenses from our RAR Opticsbecause it blocks the UVA, UVB,
and the high-energy visiblelight and allows the blue light
(08:45):
of the spectrum that we need,which is that 480 nanometers of
light in through the lens.
It also allows infrared inthrough, and that's what we want
as well.
We want that infrared for oureye elf.
They also do the daylight lens.
Now, the daylight lens are theyellow-colored ones that you see
people wearing.
And the yellow lens is actuallya really good lens for people to
(10:29):
wear.
Particularly those people whoare inside looking at screens
and under artificial lights,because what they do is they
actually filter out the harmful,harmful spectrum of blue light,
right?
The artificial uh spectrum.
So the high-energy visiblelight, right, which is what
comes off our devices andscreens.
(10:52):
All right, it also reduces eyestrain and fatigue, and it
supports the hormonal balancefor us for the daytime and the
nighttime.
So they are, while they'refiltering out the harmful blue,
they're also allowing the goodblue that we actually need in.
Now, it's hard to explain, butthere is a spectrum of blue.
Trust me on this, the yellow isthe way to go.
(11:14):
Ra optics also do the sunsetlens as well.
And they're the orange ones thatyou see people wearing.
The orange is the colour thatyou need to be wearing after the
sun sets.
These are complete blueblockers.
No blue light passes throughthese at all.
And in fact, it makes anythingblue go to a just a non-color at
(11:35):
all.
And it also takes the blue outof every single colour that
you're looking at.
And it can make some of thecolours look a little bit funky.
I highly recommend that you goand have a look at those the raw
optics glasses.
They really are very good.
I get 10% off.
You can use my code, which is onthe website there.
I've also got a link to thescience behind these, so you can
(11:56):
go and have a read about whatthe science tells us about them,
uh, about each of the differentlenses as well.
The next one is my absolute, andI mean one of my absolute
favorite um products, and thatis the Manta sleep mask.
Now, I have used numerous sleepmasks in the past.
I honestly have.
(12:17):
I've tried different brands, andnothing has ever compared to the
Manta sleep mask in any waywhatsoever.
I want to be quite clear toeverybody as a shift worker so
that you know, and not only toshift workers, but to anybody
listening to this.
In your sleep environment, ifyou sit in your bed and you hold
your arm out full stretch andturn your hand to face you, if
(12:41):
you can see your hand, it is toolight in your room for you to
properly to sleep properly, andyou will get disrupted circadian
sleep.
The only way that you can getaround that, and we do, we need
to make sure that there is zerolight in our room at all.
We need to make sure that we'vegot block out uh blinds or
curtains that completely blockout light.
None of those LED lights, phonecharging, anything like that.
(13:04):
We need zero.
Even the people of you that havegot TVs in your room with that
button to show that the TV's on,there that's a problem as well.
Put some black tape or somethingover that.
We need to be blocking alllight.
Now, if you can't afford or youcan't do any uh block out
blinds, the manta sleep mask issomething that I highly
(13:25):
recommend that everyone does.
And girls, these are fantasticfor you if you've got those fake
eyelashes on as well, becauseyou can actually open your eyes
and flicker your eyes underneaththem, um, and you won't even
realize that you're wearing themask at all.
The good thing about the mantasleep mask and the pro version
of the mask is it's actually gottapered eye cups on each side,
(13:47):
so you can lie on your side, oreven if you're like me, like you
sleep in the coma position, um,and the mask doesn't it doesn't
impact in any way whatsoever.
It is super comfortable, it isalso cooling, it's made from
materials which are cooling,they are absolutely fantastic.
Girls, there's a silk mask aswell.
Um, I wouldn't, it's up to you,but I wouldn't go for the
(14:09):
gimmicky ones with the radio andBluetooth and all that sort of
stuff in it.
I would literally just get aplain sleep mask.
Really handy.
I'll give you a tip as well.
Really, really handy if you'retraveling and you've got to do a
long haul flight or something towhip the romance sleep mask out,
put it over your eyes, bang, youare out, and it's fantastic.
(14:30):
Absolutely pitch black to thestage where a funny story I can
tell you that I woke up when Iwas on night shift, rolled over
to look at my phone and tappedmy phone and thought, oh, the
phone's gone flat, it's notworking at all.
Not realizing that I actuallyhad the sleep mask on, so of
course I couldn't see it.
Anyway, that's another story.
(14:50):
So that's it.
The mantle sleep mask.
I if you haven't got one, theyare expensive, but if you
haven't got one, get one becauseyou will not regret it at all.
They really are a serious pieceof kit for a shift worker to
have or for anyone to have.
Remember, if you can sit in bed,hold your arm out, and you can
see your hand, then um your handat the end of your arm, it's too
(15:15):
light in your bedroom.
The next one I have is anabsolute godsend.
I can I can't begin to tell you.
I was shocked when I saw theprice of these because they are
not cheap.
But I was an investor in theoriginal Bose sleep buds when I
was shift working, and they wereunbelievable, right?
You they had just very, verygentle sounds that would go
(15:36):
through them.
And in fact, my Bose sleep budsstill work, but Bose stopped
manufacturing them.
So we had to go on the searchfor something different,
something new.
And I've always been on thesearch for um earbuds for
people.
Now, one of the biggest problemswith earbuds is a lot of people
can't wear like earplugs intheir ears because they can hear
their heart beating and theblood pumping through them and
(15:58):
they feel really horrible.
I know, I get it, right?
But these Oslo sleep buds arenext level, absolutely
unbelievably incredible.
You put them on, they actuallyput the sound into your ear.
You can use Bluetooth so you canlisten to a calm um uh
meditation, you can listen tolight music, you can listen to
(16:21):
white noise, and the caseactually monitors the room.
And if the noise comes up in theroom, then it turns up the noise
cancelling or the the um soundsin the um in the earbud.
If you've got a partner whosnores and you don't have a pair
of these, more fool you.
These when the person startssnoring, the the case picks it
(16:43):
up, transmits to the earbuds,the earbuds then actually change
to increase the sound to blockout the snoring.
I can't begin to tell you thesethings are manufactured by the
old Bose uh developers that wentacross to Oslo.
They're on the website there.
Have a look at them, they areabsolutely unbelievable.
(17:04):
And I mean, probably one of thehighlight products that you can
possibly get.
All you gotta do is pop them in.
They literally sit flush insideyour ear, so you can lie on your
side, you don't even know thatyou've got them.
They are phenomenal.
That's all I can say.
So do that.
The next one is a product that Ican't say I've ever tried, which
(17:25):
is probably a good thing.
But I'm also a um an ambassadorto support POM period underwear
and menstrual cups for uh femaleshift workers.
Now, these things here aresomething that's important.
I want to support and I do, andas you know, I coach
predominantly female shiftworkers.
One of the biggest problems thatfemale shift workers had is
(17:47):
being able to um feel confidentwhile you're at work, doing long
shifts or stuck at crime scenesor accident scenes or things
like that.
And so having period underwearor and menstrual cups available
is something that I'm fiercelyproud of myself, right?
So you can say goodbye to yourleaks, your stress, and the
waist because let's be honest,sanitary products going into the
(18:12):
earth uh, well, they just don'tbreak down at all.
Whereas these are washable,rewearable, they're fashionable,
they're stylish, they're easy,um, and they will give you
unbelievable confidence for youto be able to wear these as a
female shift worker.
They've got 12 hours ofleak-proof protection.
They're made out of organiccotton and bamboo underwear.
(18:34):
They're 100% medical grademenstrual cups.
Um, they are Australian-ownedand they are female founded, so
the women get it, and they'rededicated to sustainability and
donating to fight periodpoverty.
I've got a discount code therewhich will give you 20% off.
Now, can I say I recommend them?
(18:55):
I absolutely can from people whohave told me just how good these
are.
I can't endorse them.
Obviously, I can't recommendthem myself because I don't
know, but um, I do know a numberof women who do wear period
underwear as shift workers andfind them absolutely
unbelievably comfortable andeasy to wear and give them
(19:15):
confidence.
So, girls, keep that in mind.
Make the change, you will notregret it.
The next one that I want to talkabout is the enhanced sleep
gummies.
Now these are special.
Um, I've got to tell you, we'vealways got these at home, and
the enhanced sleep gummies arereally, really good.
(19:36):
Now they have um they havedifferent things in them, which
are the Rishi mushroom, um,they've got chamomile extract,
which helps you to actuallyimprove relaxation.
They've also got now I've justgot to um sorry, got to go to it
and have a look.
I can't remember what the othertwo products are or three
(19:57):
products are, but the Rishimushroom and the chamomile
extract is really quiteabsolutely unbelievable.
So um magnesium three and eight.
I'm gonna talk about magnesiumthree and eight in a little
while.
They've got vitamin B andpassion flour extract in them as
well.
Um, these things areunbelievable, guys.
(20:18):
I I can't begin to tell you justhow good these sleep gummies
are.
What's even better about them isthey're all natural, completely
natural.
Pop two gummies in, and withinan hour you are drifting off,
um, sleeping, and you will stayasleep.
It is very relaxing.
As a natural product, it isreally quite unbelievable that
(20:40):
uh how good these things are foryou.
So remember, enhance sleepgummies.
That's something that's really,really well worth getting.
R on special, will, will, and Imean will.
Every time they come up onspecial on Black Friday or when
they run a sale, they sell outvery, very quickly.
Do not hesitate.
I highly recommend you trythese.
(21:02):
If you get them on asubscription, I'll give you a
little hint.
I shouldn't do this, but I will.
I'll give you a little hint.
Buy them on subscription and trythem, and uh you'll get free
shipping, and you'll also getthem discounted.
And if they don't do whatthey've been told to do, just
cancel your subscription.
There you go.
So that's a cheap way of gettingthem.
(21:23):
The feedback on these isphenomenal from people.
The next one I want to talkabout is my favorite product as
well, and that is the no bluemotion night light.
This little hexagonal um toythat we have in our ensuite at
night is the most unbelievablething.
It's uh it's um USB-C charged,um, it sits on our toilet
(21:45):
system.
So as soon as anybody walks intothe ensuite, the light comes on,
it's zero blue, it is absolutelyunbelievable.
I've never been able to work outwhy people would turn the lights
on in their ensuite in themiddle of the night or why you
would go and shower in anensuite with the brightest
lights in the house on justbefore you go to bed.
(22:08):
Never understood that, butshowering in this no blue motion
night light is quite possiblythe greatest thing ever.
It casts a really nice um lowglow, a yellow light, and the
light just literally is socalming and relaxing that you'll
be asleep in absolutely no time.
(22:30):
The sensor light, these thesezero blue light sensors, uh they
are elite.
I've got to tell you, this is aone of the best products that I
have literally tried, and wehave it.
I also put it in my suitcasewhen I go traveling.
It's really handy to have.
You know, when you wake up inthose hotel rooms and you get a
bit disoriented, having one ofthese and being able to turn it
(22:51):
and it just comes on, bedisorientated no more.
Unreal.
I've also got a recommendationguide on the website there in
relation to the different typesof light and when you use the
different types of lighting.
Um, there's also on the websitethe different reading lights and
lighting that you can put inyour house that have zero blue
(23:13):
lights.
I'm here to tell you I haverecently used the block blue
light.
I've just had all of the LEDs inthe house swapped over to their
bio light.
Um, is it expensive?
Yeah, reasonably expensive, butwhat costs you to your health?
I've now got the bio lights.
We turn it on.
We're a zero blue house nowafter dark.
(23:34):
It is phenomenal the differencethat it makes and it makes to
your sleep.
Um, if you go to the um myrecommended products page and
you go through that to getthere, there will be an
automatic discount that isactually applied to that.
Block blue light, they also havethe um day glasses as well as
(23:56):
the sunset lens as well.
Um, I highly recommend you goand have a look.
And if you don't get to thisBlack Friday and get yourself
one of these no blue motionnight lights and a reading light
to put on your bedside table,then more fool you.
They are absolutelyunbelievable.
Really good.
Um, the re-time of three isthere.
(24:16):
You can have a read about theretimer three and want to learn
about it.
This is how you get the lightinto your eye if you live in an
area or that um or you've got toget up early in the morning and
there's no light, and this ishow you can get the light into
your eye.
Not going to go into greatdetail about this, but the
re-time of three is on thewebsite there.
You can see a picture of it.
Um, it is something that youjust pop on and wear, it puts
(24:37):
the direct light into your eyethat you need.
You can wear them for 15 to 20minutes as you're getting ready
in the morning, and it willdeliver circadian resetting
light into your eye to get yougoing.
Basically, it's a better way ofdoing sky before screen, makes
it a lot easier for you.
My next one that I've got onhere is something that I've got,
and I use it almost every singleday at home.
(25:01):
I cannot begin to tell you thedifference that it makes to have
your own infrared sauna at home.
They are not as expensive as youmight think.
Norc is a brand that Iresearched, went through, and
purchased ours.
They delivered, they're the onlycompany that I found that
actually has the delivery andsetup included in the price.
(25:24):
Um, and we use ours.
We got a single person.
The only reason why we got asingle person is because we
figured rarely will you have twopeople in an infrared sauna.
Rarely.
Even though there's just two ofus living in the house here, we
rarely both get into the well,we can't now, but we would
never, and we made the decisionto just get the single one.
(25:44):
We got the single, never lookback.
It is the most unbelievablething.
We've had it for over 12 monthsnow.
Use it all the time.
The benefits of having infraredas a shift worker are enormous.
It stimulates the mitochondriain the cells, it helps to
stimulate um insulinsensitivity.
(26:05):
Um, it's just so good for yourhealth, so relaxing, so calming,
ready, gets you ready for sleep.
It helps to regulate your sleepcycles, it helps with muscle
recovery, reduces your stressand anxiety.
It's got Bluetooth in it, it'sgot different colored lights in
it.
The infrared heat is fantastic.
Ours is just sitting in thecorner of a spare bedroom,
(26:26):
believe it or not, and it isphenomenal.
When you go through my website,you can use the code.
You'll get that they're on sale.
I know they're already on salefor Black Friday.
Um, and you can use my code andyou will get more off.
All right.
Um, definitely worth it.
Please have a look at it.
You'll absolutely love havingyour own infrared.
(26:47):
Don't think it's something thatyou'll have in your house and
then you'll never use.
And what's more, when theydelivered it, it was up in about
30 to 40 minutes.
It was all up and running, andit costs about 80 cents an hour
to run it.
I run it for half an hour.
It takes about 15 minutes towarm.
I run it for half an hour, turnit off.
It's cost me less than 80 centsto have it in the house, use it
(27:11):
all the time.
Cannot recommend a Nook infraredsauna enough.
Absolutely fantastic.
Um, I've also got the OSIN loopon there, which is a blue light
deliverer for if you work at adesk or you're inside.
Um, you can go through, you canget the OSIN loop um light.
It is it uses the app to workout where you're at in the globe
(27:36):
and will adjust the lightaccordingly as to what spectrum
of blue you need at whatparticular point in the day.
And then after dark, it will cutthe blue out.
Um, not so much for us as shiftworkers, more so for those of us
that have partners that areworking at home and can't get
enough daylight.
(27:56):
This is something that theyshould really be looking at.
Now, let's just go into a few ofthe supplements to finish off.
Um, and I'm just going to bangthrough these really quickly.
Vitamin D, um, I've got a linkthere to the vitamin D that I
recommend.
It's 2,000 international units.
I highly recommend that a shiftworker takes 2,000 international
units of um vitamin D everysingle day.
(28:21):
Day, summer, not summer, I justwould take it every single day.
I take two and a half thousandevery single day and have done
for the last 10 years, and myvitamin D levels are perfect
with my bloods that I get doneevery six months.
One thing that shift workersdon't get is enough vitamin D.
Lack of vitamin D causes allsorts of problems inside in our
(28:42):
body, least of which we getseasonal affective disorder, we
get what we call sad, we have umuh weaker bones, um, we just end
up with all sorts of depressionand problems like that.
So 2000 IU with breakfast.
I also recommend um an omega-3,which is a fish or algae oil.
(29:04):
Highly recommend that shiftworkers take this.
We have a compromisedcardiovascular system anyway.
I do recommend that you take2,000 milligrams or two grams
daily.
Now, to find that, don't just gointo chemist warehouse or to a
supermarket and buy the cheapestbrands of fish oil and take it
(29:24):
and say, I'm taking fish oil,because I can assure you there
is fish oil and there is fishoil.
Now, the one that I recommend isyou need to be adding it up to
make sure that the combined EPAand DHA, which you will see on
the label, equals 2,000milligrams.
It seems like a lot, but we havea compromised cardiovascular
(29:46):
system as shift workers, and youwill find that this is the
correct amount.
The third one that I recommendis creatine monohydrate, without
any doubt whatsoever.
Every single person on thisplanet should be taking a
minimum of five grams ofcreatine every single day.
And as a shift worker that'sworking rotating shifts,
wouldn't hurt for you to take 10grams every day, split into two
(30:08):
five gram lots if you can't takethe 10 gram at once.
There is creatine and then thereis creatine as well.
All right.
Don't get talked into buying theexpensive one.
Creatine monohydrate is all youneed to be taking.
The one that's listed on thewebsite there is the ATP
science.
It is creature pure, which meansit is creatine in its purest
(30:30):
form.
And I highly recommend thatevery single person is taking
creatine for the cognitivebenefits.
More and more evidence is comingout now for brain health.
And we all know dementia andAlzheimer's, we do not want
this, and brain health comesdown to it, particularly
females.
Later in life, once they gothrough menopause and estrogen
(30:51):
levels disappear, creatine,because creatine levels in the
brain drop, and this is whywomen are more susceptible to
ending up with Alzheimer's.
Getting onto creatine will helpwith that for sure.
Then we have a multivitamin.
Shift workers have poor diets.
Um, multivitamin, I've got onethere that I recommend, which is
a thorn product.
(31:11):
Um, highly recommend a shiftworker being on a multivitamin.
Ashwagander is listed there.
The type of Ashwagander that Isuggest, it's in a 300 milligram
capsule, one in the morning, oneat night, um, or one in the
morning and one at night aboutan hour before bed.
Ashwagander, highly recommendit.
It is one thing that you do needto cycle on and off because of
(31:34):
the impacts of it, but I dorecommend that you just take it
um and have it um, as I said,for about a month or so, one
morning, one night.
You will feel a difference withAshwagander.
It's very calming, it's very,very good.
Another one is zinc,piccolinate.
I I take zinc, I'll take 30milligrams of zinc every single
(31:56):
day, and I take the piccolinateformat because it's uh the more
bioavailable uh zinc that forthe body.
Um shift workers that have aregular sleep pattern at high
stress level.
Zinc is excellent for us.
Um, it's also I found that sinceI take zinc, I hardly ever get
sick as well.
Um, zinc is really good toprovide you with a or to support
(32:18):
a robust immune system.
So it also assists with hormoneproduction and cognitive health
as well.
Really important.
Uh, and magnesium L3N8 is thelast thing that I'm going to
mention today.
Magnesium is magnesium ismagnesium.
It is not all the right type ofmagnesium, trust me.
(32:39):
There's only two magnesiums thatI would recommend to a shift
worker to be taking.
One's magnesium L3Nate, theother one is magnesium
biglycinate.
Once again, don't walk into thepharmacy and just pick up the
cheapest form of magnesium andput it in because it'll be
magnesium oxide.
Oxide, it'll be rubbish.
And it all it's going to do isgive you a diarrhea.
(33:02):
The reason why I recommendmagnesium 3 and 8 over
biglycinate is because magnesiumL3N8 is the only form of
magnesium that crosses theblood-brain barrier and supports
brain health.
And that is really important forus as a shift worker.
It improves memory, learning,and overall brain health.
Really important.
And it will be crucial to helpyou to maintain high performance
(33:26):
and focus during those nightshifts.
It also supports better sleepquality and helps you to just
rest.
It's very, very good, thismagnesium.
And the one that I've got listedthere is Life Extension.
And I just recommend that you dothat.
So there you have it, everyone.
They're the products.
I know this has gone on a bitlong, but these are the products
(33:46):
that I do highly recommend toyou anyway.
All right.
Whether it's Black Friday ornot, but I just wanted to get
this podcast out so that peopleunderstood that this here is all
about these products anyway.
They're always there.
So just make sure that youactually go and have a look at
those.
And if you're trying to make adecision, make an informed
(34:09):
decision.
And then therefore you you'regetting the right thing instead
of wasting money.
So many people come to me andsay to me, Oh, I tried that, it
doesn't work.
Which one did you try?
They tell me, and it's absoluterubbish, or it's cheap.
Don't spend the money, get thegood one.
Ask me the questions.
I'm always happy to answer anyquestions.
(34:29):
So again, here's what I want youto do: I want you to go to a
healthyshift.com and go up tothe top, and you'll see that
I've got a link there underresources, which is my
recommended products.
Check them out, get ready toscore yourself a few bargains.
I've seen some of the discountsthat are being offered, and they
are insane.
They will start from about themiddle of um starting from by
(34:53):
the time this podcast isreleased, they will start doing
it.
Now you don't have to go abouttesting what works because I've
already done all of that foryou.
I would not promote theseproducts if I didn't recommend
them.
All of them I have, all of themI use, or except for one,
obviously.
I don't use the period products,but that's it.
Right now, these products willsupport your sleep, your health,
(35:16):
and your performance.
And Black Friday is withoutdoubt the absolute best time for
you to get them.
If you found this podcasthelpful, please I ask that you
share it with a colleague or afriend.
Let them know, let them have alisten, steer the products in
their direction.
Send them the link, send themthe link to my page and tell
(35:36):
them to get that one.
And the reason being, I'vetested it, I've used it, I know.
As always, take care, get somerest, and keep making a healthy
shift.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever so helpfulif you could leave a rating and
(35:58):
review on the app you'recurrently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshift.com.
I'll catch you on the next one.
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer, and24-7 shift worker for almost
four decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods to notonly survive the rigors of shift
(02:04):
work, but thrive.
My goal is to empower shiftworkers to improve their health
and well-being so they have moreenergy to do the things they
love.
Enjoy today's show.
Hey team, it's Roger here, andtoday I want to help you, the
shift worker, to get ready forBlack Friday.
(02:25):
Now, this is not only for BlackFriday, this one, but this is
being launched in what two weeksbefore Black Friday, and I want
to get you ready so that you arebuying exactly the right things.
Now, if you've ever looked at myrecommended products page at
ahealtyshift.com, you will knowthat I've listed the things
(02:48):
there that I've personallytested and used, and I really do
recommend for shift workers.
Now, these are not just randomcheap products, these are the
tools and bits of gear that makea real difference when you are
trying to get quality sleep, toboost your energy, and to
actually look after your healthwhile you are working shifts.
(03:12):
And the best part, all thesecompanies run solid Black Friday
sales, which means now is theperfect time to go have a look
at the page, go through thepage, look at the products, and
make a decision as to whetheryou are going to buy one of
these products, knowing fullwell that they're going to be
(03:34):
outrageously priced, ready forBlack Friday, which is November
the 28th this year.
So look at your date now.
And even if you are listening tothis podcast after November
28th, I highly recommend thatyou go into the show notes, go
down and click the link into mywebsite, A Healthy Shift, and
(03:58):
under the resources section,there is a section there that
actually has recommendedproducts.
And I've listed those productsand also just a bit of a spiel
around each one.
There are discount codes therefor some of the products that I
actually have.
Other than that, these areproducts that I've actually got,
(04:19):
I use, and I actually recommendhighly to each person.
And I'm going to go through eachof them today to just actually
help you.
First of all, why did I createthe recommended products page?
I get asked over and over andover again by a number of
people, what should have whatsort of vitamin D should I get?
What what's the best sleep mask?
(04:41):
What sort of glasses should I bewearing and when?
Um I get asked about sleep buds.
I get asked about sleep aids andzero blue lighting, etc.
etc.
And I've do now I'm gonna I wantto put it out here.
I do have affiliations with someof these companies, but I would
not put, and in fact, there area few companies that I have
(05:04):
actually received products fromthat are not on this page purely
because I haven't rated them asI would like to.
I can't endorse them as I wouldfor you.
Now I may receive a smallcommission from some of these
products, but it's at no cost toyou in any way whatsoever.
And I do want to be 100%transparent with you in relation
(05:27):
to that.
So I'm putting it on the tableto start off with right then,
right here.
I don't get commissions from allof these products in any way
whatsoever, but I have beenprovided with discount codes for
you, the shift worker, to um togive you some sort of a benefit
to um get these products.
I do use well, when I say all ofthem, when you when I get to it,
(05:52):
you'll realize that there'smaybe a product that I don't
use, but I'll talk about that aswell, alright?
So I build the page because I'vetried everything over my 40
years of shift work.
Some of them are good, and andsome products that I've tried
have been absolute rubbish.
So what I've done is I'veactually done the testing for
you.
Everything that's on that pagehas been used by me long term
(06:15):
and it actually works.
They do work, and I'm happy toanswer any questions around any
of them.
Because when you're working oddhours, you cannot afford to
waste money or time on productsthat are not going to help or
support you.
That's why I'm telling people,do your research now, add them
into your cart, and then whenBlack Friday hits, pull the
(06:36):
trigger.
You will thank yourself later.
So let's talk about theproducts, and I'm going to go
across to my recommendedproducts page and I'll go
through them from the top allthe way down to the actual
bottom and go through some ofthese products so that I can
explain to you something abouteach one of them.
But I do highly recommend thatyou go and have a look at the
(06:57):
page yourself and make yourrate-informed opinion.
Now, what you can do as well,easily to link to this page, is
just go to a healthyshift.comand up the top is a banner there
which just says check out ourrecommended product page and
just click the link there andaway you go.
Now, the first product that Iwant to talk about is the Ra
(07:18):
Optics, which is the Blue Syncperformance lenses.
Now, Ra Optics make threepredominant lenses that for you
to block blue light, or as theblue sync does to actually
enhance it.
Now, what we talk about here isthe three different types of
lenses that we need.
(07:39):
We need the blue sink in themorning, which actually enhances
the blue light.
Now, when we go for a walk inthe morning, we don't wear any
glasses in any way whatsoever.
We should not be wearingsunglasses, which we need that
natural daylight, all thedifferent colours of rays from
the sun and light into our eyeearly.
And I mean all of them.
(08:01):
But once you get to about 10o'clock, you do need to protect
yourself from UVA, UVB, and alsofrom high-energy visible blue
light as well.
How do we do that?
But also enhance our circadianrhythm.
And RAR Optics have produced alens called the blue sink lens.
(08:21):
It is fantastic.
I've been wearing it for sometime on my walks.
I go out for my walk in themorning before on early light
and don't wear anything at all.
But after about 10 o'clock, I dotend to wear the blue sink
lenses from our RAR Opticsbecause it blocks the UVA, UVB,
and the high-energy visiblelight and allows the blue light
(08:45):
of the spectrum that we need,which is that 480 nanometers of
light in through the lens.
It also allows infrared inthrough, and that's what we want
as well.
We want that infrared for oureye elf.
They also do the daylight lens.
Now, the daylight lens are theyellow-colored ones that you see
people wearing.
And the yellow lens is actuallya really good lens for people to
(10:29):
wear.
Particularly those people whoare inside looking at screens
and under artificial lights,because what they do is they
actually filter out the harmful,harmful spectrum of blue light,
right?
The artificial uh spectrum.
So the high-energy visiblelight, right, which is what
comes off our devices andscreens.
(10:52):
All right, it also reduces eyestrain and fatigue, and it
supports the hormonal balancefor us for the daytime and the
nighttime.
So they are, while they'refiltering out the harmful blue,
they're also allowing the goodblue that we actually need in.
Now, it's hard to explain, butthere is a spectrum of blue.
Trust me on this, the yellow isthe way to go.
(11:14):
Ra optics also do the sunsetlens as well.
And they're the orange ones thatyou see people wearing.
The orange is the colour thatyou need to be wearing after the
sun sets.
These are complete blueblockers.
No blue light passes throughthese at all.
And in fact, it makes anythingblue go to a just a non-color at
(11:35):
all.
And it also takes the blue outof every single colour that
you're looking at.
And it can make some of thecolours look a little bit funky.
I highly recommend that you goand have a look at those the raw
optics glasses.
They really are very good.
I get 10% off.
You can use my code, which is onthe website there.
I've also got a link to thescience behind these, so you can
(11:56):
go and have a read about whatthe science tells us about them,
uh, about each of the differentlenses as well.
The next one is my absolute, andI mean one of my absolute
favorite um products, and thatis the Manta sleep mask.
Now, I have used numerous sleepmasks in the past.
I honestly have.
(12:17):
I've tried different brands, andnothing has ever compared to the
Manta sleep mask in any waywhatsoever.
I want to be quite clear toeverybody as a shift worker so
that you know, and not only toshift workers, but to anybody
listening to this.
In your sleep environment, ifyou sit in your bed and you hold
your arm out full stretch andturn your hand to face you, if
(12:41):
you can see your hand, it is toolight in your room for you to
properly to sleep properly, andyou will get disrupted circadian
sleep.
The only way that you can getaround that, and we do, we need
to make sure that there is zerolight in our room at all.
We need to make sure that we'vegot block out uh blinds or
curtains that completely blockout light.
None of those LED lights, phonecharging, anything like that.
(13:04):
We need zero.
Even the people of you that havegot TVs in your room with that
button to show that the TV's on,there that's a problem as well.
Put some black tape or somethingover that.
We need to be blocking alllight.
Now, if you can't afford or youcan't do any uh block out
blinds, the manta sleep mask issomething that I highly
(13:25):
recommend that everyone does.
And girls, these are fantasticfor you if you've got those fake
eyelashes on as well, becauseyou can actually open your eyes
and flicker your eyes underneaththem, um, and you won't even
realize that you're wearing themask at all.
The good thing about the mantasleep mask and the pro version
of the mask is it's actually gottapered eye cups on each side,
(13:47):
so you can lie on your side, oreven if you're like me, like you
sleep in the coma position, um,and the mask doesn't it doesn't
impact in any way whatsoever.
It is super comfortable, it isalso cooling, it's made from
materials which are cooling,they are absolutely fantastic.
Girls, there's a silk mask aswell.
Um, I wouldn't, it's up to you,but I wouldn't go for the
(14:09):
gimmicky ones with the radio andBluetooth and all that sort of
stuff in it.
I would literally just get aplain sleep mask.
Really handy.
I'll give you a tip as well.
Really, really handy if you'retraveling and you've got to do a
long haul flight or something towhip the romance sleep mask out,
put it over your eyes, bang, youare out, and it's fantastic.
(14:30):
Absolutely pitch black to thestage where a funny story I can
tell you that I woke up when Iwas on night shift, rolled over
to look at my phone and tappedmy phone and thought, oh, the
phone's gone flat, it's notworking at all.
Not realizing that I actuallyhad the sleep mask on, so of
course I couldn't see it.
Anyway, that's another story.
(14:50):
So that's it.
The mantle sleep mask.
I if you haven't got one, theyare expensive, but if you
haven't got one, get one becauseyou will not regret it at all.
They really are a serious pieceof kit for a shift worker to
have or for anyone to have.
Remember, if you can sit in bed,hold your arm out, and you can
see your hand, then um your handat the end of your arm, it's too
(15:15):
light in your bedroom.
The next one I have is anabsolute godsend.
I can I can't begin to tell you.
I was shocked when I saw theprice of these because they are
not cheap.
But I was an investor in theoriginal Bose sleep buds when I
was shift working, and they wereunbelievable, right?
You they had just very, verygentle sounds that would go
(15:36):
through them.
And in fact, my Bose sleep budsstill work, but Bose stopped
manufacturing them.
So we had to go on the searchfor something different,
something new.
And I've always been on thesearch for um earbuds for
people.
Now, one of the biggest problemswith earbuds is a lot of people
can't wear like earplugs intheir ears because they can hear
their heart beating and theblood pumping through them and
(15:58):
they feel really horrible.
I know, I get it, right?
But these Oslo sleep buds arenext level, absolutely
unbelievably incredible.
You put them on, they actuallyput the sound into your ear.
You can use Bluetooth so you canlisten to a calm um uh
meditation, you can listen tolight music, you can listen to
(16:21):
white noise, and the caseactually monitors the room.
And if the noise comes up in theroom, then it turns up the noise
cancelling or the the um soundsin the um in the earbud.
If you've got a partner whosnores and you don't have a pair
of these, more fool you.
These when the person startssnoring, the the case picks it
(16:43):
up, transmits to the earbuds,the earbuds then actually change
to increase the sound to blockout the snoring.
I can't begin to tell you thesethings are manufactured by the
old Bose uh developers that wentacross to Oslo.
They're on the website there.
Have a look at them, they areabsolutely unbelievable.
(17:04):
And I mean, probably one of thehighlight products that you can
possibly get.
All you gotta do is pop them in.
They literally sit flush insideyour ear, so you can lie on your
side, you don't even know thatyou've got them.
They are phenomenal.
That's all I can say.
So do that.
The next one is a product that Ican't say I've ever tried, which
(17:25):
is probably a good thing.
But I'm also a um an ambassadorto support POM period underwear
and menstrual cups for uh femaleshift workers.
Now, these things here aresomething that's important.
I want to support and I do, andas you know, I coach
predominantly female shiftworkers.
One of the biggest problems thatfemale shift workers had is
(17:47):
being able to um feel confidentwhile you're at work, doing long
shifts or stuck at crime scenesor accident scenes or things
like that.
And so having period underwearor and menstrual cups available
is something that I'm fiercelyproud of myself, right?
So you can say goodbye to yourleaks, your stress, and the
waist because let's be honest,sanitary products going into the
(18:12):
earth uh, well, they just don'tbreak down at all.
Whereas these are washable,rewearable, they're fashionable,
they're stylish, they're easy,um, and they will give you
unbelievable confidence for youto be able to wear these as a
female shift worker.
They've got 12 hours ofleak-proof protection.
They're made out of organiccotton and bamboo underwear.
(18:34):
They're 100% medical grademenstrual cups.
Um, they are Australian-ownedand they are female founded, so
the women get it, and they'rededicated to sustainability and
donating to fight periodpoverty.
I've got a discount code therewhich will give you 20% off.
Now, can I say I recommend them?
(18:55):
I absolutely can from people whohave told me just how good these
are.
I can't endorse them.
Obviously, I can't recommendthem myself because I don't
know, but um, I do know a numberof women who do wear period
underwear as shift workers andfind them absolutely
unbelievably comfortable andeasy to wear and give them
(19:15):
confidence.
So, girls, keep that in mind.
Make the change, you will notregret it.
The next one that I want to talkabout is the enhanced sleep
gummies.
Now these are special.
Um, I've got to tell you, we'vealways got these at home, and
the enhanced sleep gummies arereally, really good.
(19:36):
Now they have um they havedifferent things in them, which
are the Rishi mushroom, um,they've got chamomile extract,
which helps you to actuallyimprove relaxation.
They've also got now I've justgot to um sorry, got to go to it
and have a look.
I can't remember what the othertwo products are or three
(19:57):
products are, but the Rishimushroom and the chamomile
extract is really quiteabsolutely unbelievable.
So um magnesium three and eight.
I'm gonna talk about magnesiumthree and eight in a little
while.
They've got vitamin B andpassion flour extract in them as
well.
Um, these things areunbelievable, guys.
(20:18):
I I can't begin to tell you justhow good these sleep gummies
are.
What's even better about them isthey're all natural, completely
natural.
Pop two gummies in, and withinan hour you are drifting off,
um, sleeping, and you will stayasleep.
It is very relaxing.
As a natural product, it isreally quite unbelievable that
(20:40):
uh how good these things are foryou.
So remember, enhance sleepgummies.
That's something that's really,really well worth getting.
R on special, will, will, and Imean will.
Every time they come up onspecial on Black Friday or when
they run a sale, they sell outvery, very quickly.
Do not hesitate.
I highly recommend you trythese.
(21:02):
If you get them on asubscription, I'll give you a
little hint.
I shouldn't do this, but I will.
I'll give you a little hint.
Buy them on subscription and trythem, and uh you'll get free
shipping, and you'll also getthem discounted.
And if they don't do whatthey've been told to do, just
cancel your subscription.
There you go.
So that's a cheap way of gettingthem.
(21:23):
The feedback on these isphenomenal from people.
The next one I want to talkabout is my favorite product as
well, and that is the no bluemotion night light.
This little hexagonal um toythat we have in our ensuite at
night is the most unbelievablething.
It's uh it's um USB-C charged,um, it sits on our toilet
(21:45):
system.
So as soon as anybody walks intothe ensuite, the light comes on,
it's zero blue, it is absolutelyunbelievable.
I've never been able to work outwhy people would turn the lights
on in their ensuite in themiddle of the night or why you
would go and shower in anensuite with the brightest
lights in the house on justbefore you go to bed.
(22:08):
Never understood that, butshowering in this no blue motion
night light is quite possiblythe greatest thing ever.
It casts a really nice um lowglow, a yellow light, and the
light just literally is socalming and relaxing that you'll
be asleep in absolutely no time.
(22:30):
The sensor light, these thesezero blue light sensors, uh they
are elite.
I've got to tell you, this is aone of the best products that I
have literally tried, and wehave it.
I also put it in my suitcasewhen I go traveling.
It's really handy to have.
You know, when you wake up inthose hotel rooms and you get a
bit disoriented, having one ofthese and being able to turn it
(22:51):
and it just comes on, bedisorientated no more.
Unreal.
I've also got a recommendationguide on the website there in
relation to the different typesof light and when you use the
different types of lighting.
Um, there's also on the websitethe different reading lights and
lighting that you can put inyour house that have zero blue
(23:13):
lights.
I'm here to tell you I haverecently used the block blue
light.
I've just had all of the LEDs inthe house swapped over to their
bio light.
Um, is it expensive?
Yeah, reasonably expensive, butwhat costs you to your health?
I've now got the bio lights.
We turn it on.
We're a zero blue house nowafter dark.
(23:34):
It is phenomenal the differencethat it makes and it makes to
your sleep.
Um, if you go to the um myrecommended products page and
you go through that to getthere, there will be an
automatic discount that isactually applied to that.
Block blue light, they also havethe um day glasses as well as
(23:56):
the sunset lens as well.
Um, I highly recommend you goand have a look.
And if you don't get to thisBlack Friday and get yourself
one of these no blue motionnight lights and a reading light
to put on your bedside table,then more fool you.
They are absolutelyunbelievable.
Really good.
Um, the re-time of three isthere.
(24:16):
You can have a read about theretimer three and want to learn
about it.
This is how you get the lightinto your eye if you live in an
area or that um or you've got toget up early in the morning and
there's no light, and this ishow you can get the light into
your eye.
Not going to go into greatdetail about this, but the
re-time of three is on thewebsite there.
You can see a picture of it.
Um, it is something that youjust pop on and wear, it puts
(24:37):
the direct light into your eyethat you need.
You can wear them for 15 to 20minutes as you're getting ready
in the morning, and it willdeliver circadian resetting
light into your eye to get yougoing.
Basically, it's a better way ofdoing sky before screen, makes
it a lot easier for you.
My next one that I've got onhere is something that I've got,
and I use it almost every singleday at home.
(25:01):
I cannot begin to tell you thedifference that it makes to have
your own infrared sauna at home.
They are not as expensive as youmight think.
Norc is a brand that Iresearched, went through, and
purchased ours.
They delivered, they're the onlycompany that I found that
actually has the delivery andsetup included in the price.
(25:24):
Um, and we use ours.
We got a single person.
The only reason why we got asingle person is because we
figured rarely will you have twopeople in an infrared sauna.
Rarely.
Even though there's just two ofus living in the house here, we
rarely both get into the well,we can't now, but we would
never, and we made the decisionto just get the single one.
(25:44):
We got the single, never lookback.
It is the most unbelievablething.
We've had it for over 12 monthsnow.
Use it all the time.
The benefits of having infraredas a shift worker are enormous.
It stimulates the mitochondriain the cells, it helps to
stimulate um insulinsensitivity.
(26:05):
Um, it's just so good for yourhealth, so relaxing, so calming,
ready, gets you ready for sleep.
It helps to regulate your sleepcycles, it helps with muscle
recovery, reduces your stressand anxiety.
It's got Bluetooth in it, it'sgot different colored lights in
it.
The infrared heat is fantastic.
Ours is just sitting in thecorner of a spare bedroom,
(26:26):
believe it or not, and it isphenomenal.
When you go through my website,you can use the code.
You'll get that they're on sale.
I know they're already on salefor Black Friday.
Um, and you can use my code andyou will get more off.
All right.
Um, definitely worth it.
Please have a look at it.
You'll absolutely love havingyour own infrared.
(26:47):
Don't think it's something thatyou'll have in your house and
then you'll never use.
And what's more, when theydelivered it, it was up in about
30 to 40 minutes.
It was all up and running, andit costs about 80 cents an hour
to run it.
I run it for half an hour.
It takes about 15 minutes towarm.
I run it for half an hour, turnit off.
It's cost me less than 80 centsto have it in the house, use it
(27:11):
all the time.
Cannot recommend a Nook infraredsauna enough.
Absolutely fantastic.
Um, I've also got the OSIN loopon there, which is a blue light
deliverer for if you work at adesk or you're inside.
Um, you can go through, you canget the OSIN loop um light.
It is it uses the app to workout where you're at in the globe
(27:36):
and will adjust the lightaccordingly as to what spectrum
of blue you need at whatparticular point in the day.
And then after dark, it will cutthe blue out.
Um, not so much for us as shiftworkers, more so for those of us
that have partners that areworking at home and can't get
enough daylight.
(27:56):
This is something that theyshould really be looking at.
Now, let's just go into a few ofthe supplements to finish off.
Um, and I'm just going to bangthrough these really quickly.
Vitamin D, um, I've got a linkthere to the vitamin D that I
recommend.
It's 2,000 international units.
I highly recommend that a shiftworker takes 2,000 international
units of um vitamin D everysingle day.
(28:21):
Day, summer, not summer, I justwould take it every single day.
I take two and a half thousandevery single day and have done
for the last 10 years, and myvitamin D levels are perfect
with my bloods that I get doneevery six months.
One thing that shift workersdon't get is enough vitamin D.
Lack of vitamin D causes allsorts of problems inside in our
(28:42):
body, least of which we getseasonal affective disorder, we
get what we call sad, we have umuh weaker bones, um, we just end
up with all sorts of depressionand problems like that.
So 2000 IU with breakfast.
I also recommend um an omega-3,which is a fish or algae oil.
(29:04):
Highly recommend that shiftworkers take this.
We have a compromisedcardiovascular system anyway.
I do recommend that you take2,000 milligrams or two grams
daily.
Now, to find that, don't just gointo chemist warehouse or to a
supermarket and buy the cheapestbrands of fish oil and take it
(29:24):
and say, I'm taking fish oil,because I can assure you there
is fish oil and there is fishoil.
Now, the one that I recommend isyou need to be adding it up to
make sure that the combined EPAand DHA, which you will see on
the label, equals 2,000milligrams.
It seems like a lot, but we havea compromised cardiovascular
(29:46):
system as shift workers, and youwill find that this is the
correct amount.
The third one that I recommendis creatine monohydrate, without
any doubt whatsoever.
Every single person on thisplanet should be taking a
minimum of five grams ofcreatine every single day.
And as a shift worker that'sworking rotating shifts,
wouldn't hurt for you to take 10grams every day, split into two
(30:08):
five gram lots if you can't takethe 10 gram at once.
There is creatine and then thereis creatine as well.
All right.
Don't get talked into buying theexpensive one.
Creatine monohydrate is all youneed to be taking.
The one that's listed on thewebsite there is the ATP
science.
It is creature pure, which meansit is creatine in its purest
(30:30):
form.
And I highly recommend thatevery single person is taking
creatine for the cognitivebenefits.
More and more evidence is comingout now for brain health.
And we all know dementia andAlzheimer's, we do not want
this, and brain health comesdown to it, particularly
females.
Later in life, once they gothrough menopause and estrogen
(30:51):
levels disappear, creatine,because creatine levels in the
brain drop, and this is whywomen are more susceptible to
ending up with Alzheimer's.
Getting onto creatine will helpwith that for sure.
Then we have a multivitamin.
Shift workers have poor diets.
Um, multivitamin, I've got onethere that I recommend, which is
a thorn product.
(31:11):
Um, highly recommend a shiftworker being on a multivitamin.
Ashwagander is listed there.
The type of Ashwagander that Isuggest, it's in a 300 milligram
capsule, one in the morning, oneat night, um, or one in the
morning and one at night aboutan hour before bed.
Ashwagander, highly recommendit.
It is one thing that you do needto cycle on and off because of
(31:34):
the impacts of it, but I dorecommend that you just take it
um and have it um, as I said,for about a month or so, one
morning, one night.
You will feel a difference withAshwagander.
It's very calming, it's very,very good.
Another one is zinc,piccolinate.
I I take zinc, I'll take 30milligrams of zinc every single
(31:56):
day, and I take the piccolinateformat because it's uh the more
bioavailable uh zinc that forthe body.
Um shift workers that have aregular sleep pattern at high
stress level.
Zinc is excellent for us.
Um, it's also I found that sinceI take zinc, I hardly ever get
sick as well.
Um, zinc is really good toprovide you with a or to support
(32:18):
a robust immune system.
So it also assists with hormoneproduction and cognitive health
as well.
Really important.
Uh, and magnesium L3N8 is thelast thing that I'm going to
mention today.
Magnesium is magnesium ismagnesium.
It is not all the right type ofmagnesium, trust me.
(32:39):
There's only two magnesiums thatI would recommend to a shift
worker to be taking.
One's magnesium L3Nate, theother one is magnesium
biglycinate.
Once again, don't walk into thepharmacy and just pick up the
cheapest form of magnesium andput it in because it'll be
magnesium oxide.
Oxide, it'll be rubbish.
And it all it's going to do isgive you a diarrhea.
(33:02):
The reason why I recommendmagnesium 3 and 8 over
biglycinate is because magnesiumL3N8 is the only form of
magnesium that crosses theblood-brain barrier and supports
brain health.
And that is really important forus as a shift worker.
It improves memory, learning,and overall brain health.
Really important.
And it will be crucial to helpyou to maintain high performance
(33:26):
and focus during those nightshifts.
It also supports better sleepquality and helps you to just
rest.
It's very, very good, thismagnesium.
And the one that I've got listedthere is Life Extension.
And I just recommend that you dothat.
So there you have it, everyone.
They're the products.
I know this has gone on a bitlong, but these are the products
(33:46):
that I do highly recommend toyou anyway.
All right.
Whether it's Black Friday ornot, but I just wanted to get
this podcast out so that peopleunderstood that this here is all
about these products anyway.
They're always there.
So just make sure that youactually go and have a look at
those.
And if you're trying to make adecision, make an informed
(34:09):
decision.
And then therefore you you'regetting the right thing instead
of wasting money.
So many people come to me andsay to me, Oh, I tried that, it
doesn't work.
Which one did you try?
They tell me, and it's absoluterubbish, or it's cheap.
Don't spend the money, get thegood one.
Ask me the questions.
I'm always happy to answer anyquestions.
(34:29):
So again, here's what I want youto do: I want you to go to a
healthyshift.com and go up tothe top, and you'll see that
I've got a link there underresources, which is my
recommended products.
Check them out, get ready toscore yourself a few bargains.
I've seen some of the discountsthat are being offered, and they
are insane.
They will start from about themiddle of um starting from by
(34:53):
the time this podcast isreleased, they will start doing
it.
Now you don't have to go abouttesting what works because I've
already done all of that foryou.
I would not promote theseproducts if I didn't recommend
them.
All of them I have, all of themI use, or except for one,
obviously.
I don't use the period products,but that's it.
Right now, these products willsupport your sleep, your health,
(35:16):
and your performance.
And Black Friday is withoutdoubt the absolute best time for
you to get them.
If you found this podcasthelpful, please I ask that you
share it with a colleague or afriend.
Let them know, let them have alisten, steer the products in
their direction.
Send them the link, send themthe link to my page and tell
(35:36):
them to get that one.
And the reason being, I'vetested it, I've used it, I know.
As always, take care, get somerest, and keep making a healthy
shift.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever so helpfulif you could leave a rating and
(35:58):
review on the app you'recurrently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshift.com.
I'll catch you on the next one.
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