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In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time.

As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery.

Here’s what I cover in this episode:

• How shift work disrupts your circadian rhythm — and why that matters
• What the World Health Organization says about shift work and cancer risk
• The increased risk of chronic conditions like heart disease, diabetes, obesity, GI issues, and immune dysfunction
• Why these risks are serious — but not inevitable with the right tools
• How to get 7–9 hours of quality sleep even with an unpredictable roster
• Smart nutrition habits for shift workers (meal timing, hydration, food quality)
• Movement and strength routines that fit your schedule
• Stress and social health — the underrated pillars of shift worker wellness
• How to be the CEO of your own health with regular checkups and symptom tracking
  
  

If this episode helped you, make sure to subscribe, leave a review, and share it with a fellow shift worker who needs it.

Want to go deeper or work with me directly? Visit ahealthyshift.com to learn more.

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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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