A Healthy Shift

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We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out practical, evidence-based steps for sleep timing, light control, meal timing, movement and routines that protect your body.

• Circadian disruption as the root driver of health risks
• Metabolic strain, insulin resistance and ty...

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We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep.

• circadian rhythm as a mood and hormone regulator
• how desynchronisation raises stress and lowers emotional control
...

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We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again.

• Why nights never fully adapt to your rhythm
• Mistakes that ruin alertness and recovery
• Light m...

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We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and late-night routines give listeners immediate steps while we challenge how systems value frontline health.

• why daylight calibrates circadian rhythm and melatonin
• hidden harms of indoor LEDs, screens, and blue-heavy light...

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In this episode, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift workers.
 More importantly, you’ll learn what you can do right now to reduce that risk in a practical, realistic way.

Here’s what we cover:

• How night shift disrupts your circadian rhythm and hormone balance
 • What large long-t...

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We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking.

• Jesse’s 40 kg loss, relapse after travel, and mindset shift
• Why calories matter but food quality drives satiety
• Three meals, two to three sna...

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Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, digestion, and energy across any roster.

What You’ll Learn:

• What IPRGCs are and how the...

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The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough r...

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We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into ambulance ramping, hospital bottlenecks, and why culture and policy shape ED overload. Roger brings frontline stories from policing and coaching to map fixes that actually work.

• Treating mindset to improve shift worker health
• Fruit, antioxidants, and smart snacks for nigh...

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Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you can rely on to improve sleep depth, energy, and recovery.

What You’ll Learn:

• How earl...

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If you’re feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’s because shift work quietly pulls you into a spiral you don’t even see happening.

I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag your energy, mood, and resilience downhill. The good news? You can turn this around far...

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We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral.

• Why circadian misalignment drives cravings and weight gain
• The case for a main pre‑shift dinner with lean protein and complex carbs
• H...

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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-impa...

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We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work.

• My tribute to Dave “Stevo” Stevenson and the blue family
• Roger’s career highlights including K9 work
• callers on VCE str...

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I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight.

• Why circadian rhythm misalignment drives night shift risks
• How morning light ruins daytime sleep and ho...

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In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers.

Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer, who shares her insights on managing the inner critic, setting emotional boundaries, and creating recovery moments that fit real shifts.

You’ll walk aw...

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We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off.

• minimum circadian disruption as the core goal
• jet lag analogy applied carefully to shift work
• consistent wake time beats ch...

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We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet.

• sleep homeostat versus natural melatonin onset
• adenosine and caffeine masking tiredn...

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We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security.

• teen chronotypes and later school start logic
• bedtime meltdowns driven by evening light exposure
• zero-blue ...