[369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers

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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 liver

Practical 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 see

If 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.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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