[338] - Shift Work, Stubborn Weight, and What Actually Works

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Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance rises after dark, and how hormones like cortisol, leptin, and ghrelin drive cravings, hunger spikes, and fat storage when sleep is short. I draw on my decades of 24/7 policing and my work as a certified nutritionist to break this down into simple actions that fit rotating rosters.

What You Will Learn:

• Why many shift workers gain fat even when they do not eat more
• How circadian disruption changes metabolism and blood sugar control
• Why rigid meal plans fail on night shift
• How sleep loss increases cravings and slows fat loss
• The power of anchoring meals to your biological day
• How to front-load calories earlier and keep nights lighter
• Protein-first meals that stabilise blood sugar
• Practical fasting windows that feel natural
• How to avoid the 2 a.m. chips, chocolate, and office cake trap
• Sleep strategies that become your strongest fat loss tools
• Simple strength and walking routines that support recovery and energy

If your roster has been fighting your biology, this episode will give you a clear blueprint to bring your body back in sync.

Subscribe, share this with a colleague who needs it, and if you want help tailoring a plan to your roster, you can book a free 15 minute call here.

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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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