[302] - How to Burn Fat Without Burning Out

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Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it.

In this episode, I break down how to make this work in real life, no matter your roster.

What You’ll Learn in This Episode:

• Why traditional high-intensity workouts can backfire on stressed bodies
• The “sweet spot” for intensity that boosts recovery without adding strain
• How elevated triglycerides after nights affect your health and how to clear them
• The best times to schedule cardio around shifts and resistance training
• Simple, accessible tools you can use: bike, treadmill, or brisk outdoor walks
• How pairing with daily walking builds steady long-term gains
• Why working with your body, not against it, delivers the best results

If you’re ready to feel better on shift and build a plan that fits your life, book a free 15-minute coaching assessment call via the link in the show notes.

If you found this episode helpful, subscribe so you never miss one. Please leave a rating and review—it helps more shift workers discover the podcast.

Learn more at ahealthyshift.com
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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

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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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