[379] - 7 days is all it will take, simple

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Shift work can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem.

When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place.

In this episode, we focus on the three most powerful signals that help reset your rhythm and make shift work feel more manageable.

• Why timing, not effort, is often the real issue for shift workers
 • How social jet lag affects your energy, sleep, and appetite
 • Why early daylight is the strongest signal for your body clock
 • How meal timing impacts metabolism and blood sugar control
 • Why eating based on “being awake” can backfire on night shift
 • How simple outdoor movement helps boost alertness and recovery
 • Why you don’t need intense workouts—just better timing
 • How stacking light and movement can improve energy fast
 • A simple 7-day challenge to test this in your real routine
 • The key signs to track: energy, alertness, sleep, and overall rhythm

This is a simple, practical approach you can actually try without overthinking it.

If this helped, subscribe so you don’t miss the next episode, share it with someone on shift, and leave a rating and review to help more people find the show.

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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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