The Healthy Shift Worker Archives - The Wellness Couch: Recent Episodes
The Healthy Shift Worker Archives - The Wellness Couch
In this week's episode of The Healthy Shift Worker podcast, we welcome former scientist Dr Sara Pugh from the United Kingdom, who shares a Quantum Biology perspective on shift work wellness—an emerging health field gaining global recognition.
Key topics include:
- The Impact of Light on Our Biology
- The Role of Leptin in Appetite and Metabolism
- The Detrimental Effects of Artificial Blue Light
- Strategies for Incorporating Light Therapy into Daily Routines
- Optimizing Health for Shift Workers
- Water Structure and Exclusion Zone Water
- The Importance of EZ Water for Circulation
- Grounding and Sunlight for Blood Vessel Health
- Eating Seasonally and Locally
- Understanding Meal Frequency and Positive Mindset
To WATCH the episode on YouTube - Click Here
To learn more about Dr Sara Pugh's work or to get in touch;
https://busysuperhuman.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
To BUY the Book shift workers around the world are talking about;
https://healthyshiftworker.com/too-tired-to-cook-book/
In this episode, we talk with Ralph Booth, the founder of Osin—an organization on a mission to end circadian disruption with a clever invention called the Osin Loop.
The Osin Loop is a desk lamp designed to bring the benefits of daylight indoors by mimicking sunlight to support your circadian rhythm.
So if your job or workplace involves being indoors with very little access to natural light, then this episode is for you!
To WATCH the episode on YouTube - Click Here
Research mentioned on the podcast;
Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults | PLOS Biology
The effects of low-intensity narrow-band blue-light treatment compared to bright white-light treatment in sub-syndromal seasonal affective disorder | BMC Psychiatry | Full Text (biomedcentral.com)
To learn more about the OSIN Loop or get in touch with Ralph;
https://osinlight.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
To BUY the Book shift workers around the world are talking about;
https://healthyshiftworker.com/too-tired-to-cook-book/
Today we're joined by Daniel Ebbett, founder of Block Blue Light, a company that promotes light-based technologies to promote better sleep and overall health.
In this conversation, Daniel shares his personal journey from experiencing severe insomnia and health issues, which led to being prescribed all sorts of sleeping tablets, antidepressants and antipsychotic medication which only made him feel worse.
It wasn't until he started to investigate the root cause himself and how profound of an impact artificial and mistimed light exposure was having on his sleep and overall health, that he was able to turn his health around.
Some of the topics discussed include:
- How sleep deprivation can lead to severe health issues.
- How light exposure, especially blue light, affects our sleep quality.
- Why natural light is essential for regulating our circadian rhythms.
- How shift work is classified as a class two carcinogen due to light exposure.
- How red light therapy can enhance cellular energy production.
- Why SAD lamps can help with seasonal affective disorder but may have drawbacks.
- How optimizing home lighting can improve overall well-being.
- Why getting outside and exposing yourself to natural light is vital and much, much more.
To WATCH the episode on YouTube - Click Here
Lens Colour Guide - resource mentioned on the podcast,
https://www.blockbluelight.com.au/pages/blue-light-lens-colour-guide
To connect with Daniel, visit:
https://www.blockbluelight.com.au/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Sila Gatti thought she was doing everything right to keep herself healthy, but that all changed when she was diagnosed with Graves Disease.
After becoming disillusioned with the treatment she was being offered by the conventional medicine system, she decided to look at alternatives which included taking some time out from consuming caffeine.
To her surprise, not only did her thyroid heal, but so too did her vertigo and anxiety.
Tune in to hear Sila's remarkable story and how it inspired her to develop her own caffeine-free alternative beverage -'Not Coffee'.
To WATCH the episode on YouTube - Click Here
To connect with Sila, visit:
https://www.instagram.com/not_coffee_/?hl=e
To access my BRAND NEW COURSE - 'The Circadian Lifestyle Program - Exclusively For Shift Workers'
Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Hi everyone, today’s podcast is an excerpt from a training session that I recently delivered in our Healthy Shift Worker Skool Community Membership – where I discuss rethinking the current healthcare model and looking towards a more holistic approach to healing.
Because I feel it’s time for a paradigm shift – to challenge the conventional healthcare system's sole reliance on external medical treatments, along with a narrative that our bodies are broken and need to be “fixed”.
Now as a shift worker, whilst you may often feel like your body is broken, it’s more than likely, not.
It’s actually your environment that is broken, and this is what need to focus on.
For example, using appropriately timed light exposure can play a pivotal role in helping the body regain homeostasis, a balanced internal state that supports healing and recovery.
When light exposure aligns with natural circadian rhythms, it helps regulate vital processes like hormone production, sleep-wake cycles, and cellular repair. This alignment is particularly beneficial for individuals struggling with thyroid imbalances and metabolic health issues, as these conditions are closely linked to circadian rhythm disruption.
Morning sunlight, for example, can stimulate cortisol production, which energizes the body for the day, while limiting exposure to artificial light in the evening encourages the natural rise of melatonin, a hormone essential for restful sleep and nighttime repair.
By incorporating specific timing and types of light exposure, we can create a supportive environment that allows the body’s innate healing mechanisms to work more effectively, fostering improvements in thyroid function, metabolic resilience, and overall well-being.
I hope you enjoy the episode!
To access my BRAND NEW COURSE - 'The Circadian Lifestyle Program - Exclusively For Shift Workers'
Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Do you struggle with willpower when it comes to implementing healthy habits into your life?
If so, you're not alone! Putting healthy habits into practice on a consistent basis can be one of the biggest hurdles we face when trying to make changes and improve our health and well-being for the better.
In today's conversation I chat with Health and Wellness Coach, Nutritionist and Exercise Physiologist Jason Goodman as we explore the complexities of forming and maintaining healthy habits.
Some of the topics discussed include:
– The seven evidence-based keys to lasting behaviour improvement and positive habit formation
– How to avoid the common pitfalls people encounter when forming self-care habits
– How to set the stage for success and what to do when you slip
Reference mentioned on the podcast - 'The Seven Evidence-Based Keys to Lasting Behavior Improvement and Positive Habit Formation' https://puvema.com/report/how-to-form-self-care-habits-that-truly-stick/
To WATCH the episode on YouTube - Click Here
To connect with Jason, visit:
https://www.instagram.com/jasongootman/
To access my BRAND NEW COURSE - 'The Circadian Lifestyle Program - Exclusively For Shift Workers'
Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
In this episode Audra discusses the critical issue of desynchronisation faced by shift workers, what it is and how it impacts their health.
She explains how chronic misalignment of circadian rhythms can lead to various health problems, including metabolic dysfunction, sleep disorders, hormonal imbalances, and increased risk of chronic diseases.
Whilst desyncronisation is inevitable for anyone working 24/7, there are strategies that can be implemented in order to help mitigate some of the deleterious effects that can occur, both in the short and long-term.
Keen to learn more?
BRAND NEW COURSE NOW AVAILABLE:
'The Circadian Lifestyle Program - Exclusively For Shift Workers'
To Access Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
In this podcast episode, endocrinologist and herbalist Dr. Kelsey Dexter from Jackson, Tennessee, discusses the intricate relationship between hormonal health, metabolic health, and circadian rhythms.
Some of the topics covered include how...
- Circadian health is often overlooked in medical discussions.
- Artificial light exposure can disrupt metabolic processes.
- Metabolic flexibility allows the body to utilize different fuel sources effectively.
- Leptin resistance can lead to weight gain and metabolic dysfunction.
- Thyroid health is interconnected with overall metabolic health.
- Morning sunlight exposure is crucial for regulating circadian rhythms.
- Building muscle mass enhances insulin sensitivity and metabolic health.
- Regular movement, especially after meals, can help manage blood sugar levels, and much more.
Research paper mentioned on the podcast - https://www.researchgate.net/publication/379875074_Enhanced_muscle_activity_during_interrupted_sitting_improves_glycemic_control_in_overweight_and_obese_men
To WATCH the episode on YouTube - Click Here
To connect with Kelsey, visit:
https://www.instagram.com/kelseydextermd/
To access my BRAND NEW COURSE - 'The Circadian Lifestyle Program - Exclusively For Shift Workers'
Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
In this episode I had the honour of chatting with ophthalmologist and 2020 Australian of the year recipient Dr James Muecke on all things metabolic dysfunction, diabetes and eye health.
Given shift work is associated with an increased risk of type 2 diabetes, and many shift workers are insulin resistant and/or pre-diabetic, but don't even know it - this is a MUST LISTEN.
Topics Include:
- How real food and dietary change can potentially reverse type 2 diabetes and reverse the blinding complications associated with the disease.
- The alarming lack of nutrition education in medical schools, and why it's imperative to incorporate metabolic health into the curriculum.
- Why regular eye checks are crucial for people with diabetes to detect and manage diabetic retinopathy.
- How therapeutic carbohydrate reduction can improve metabolic health and reduce the need for injections in people with diabetes.
- The scientific and anecdotal evidence of how eating real, unprocessed food is key to preventing metabolic dysfunction and improving overall health.
To WATCH the episode on YouTube - Click Here
To connect with James, visit:
LinkedIn - https://www.linkedin.com/in/james-muecke-am-a1621812/
Facebook - https://www.facebook.com/drjamesmuecke
Instagram - https://www.instagram.com/drjamesmuecke/
To access my BRAND NEW COURE - 'The Circadian Lifestyle Program - Exclusively For Shift Workers''
Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Did you know studies have found no significant association between sunscreen use and reduced risk of skin cancer?
Given the skin is an extremely important circadian organ that influences every aspect of our biology, have 'experts' got it wrong when it comes to sun exposure?
In this conversation, Audra chats to returning guest, Zaid Dahhaj around the misconceptions and dangers surrounding sun exposure and skin cancer.
Topics include:
- How different spectrums and frequencies of light have various health benefits for the body.
- Melanin - the body's own natural sunscreen.
- How artificial light and sun avoidance can actually lead to chronic inflammation and increase the risk of skin cancer.
- Why chronic inflammation and poor nutrition can contribute to the development of skin cancer.
- Why removing sunglasses and allowing the eyes and skin to be exposed to natural light is important for optimal health, and much more.
To WATCH the episode on YouTube - Click Here
To learn more about Zaid, visit:
https://www.zaidkdahhaj.com/
To read the sunscreen and melanoma study -
https://pubmed.ncbi.nlm.nih.gov/29620003/
To access my BRAND NEW COURE - 'The Circadian Lifestyle Program - Exclusively For Shift Workers''
Join The Healthy Shift Worker Skool Community
https://www.skool.com/healthyshiftworkerclub-4143
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
This week's guest on 'The Healthy Shift Worker' podcast is best-selling Author and Alcohol-Free Life Coach Amanda Kuda.
In this episode, Amanda discusses her personal journey with alcohol and the inspiration behind her book on breaking up with alcohol. She also highlights:
- Some of the negative effects of alcohol on sleep quality and overall health, emphasising that there is no safe level of alcohol consumption.
- The long-term benefits of reducing or eliminating alcohol, including improved mental clarity, emotional resilience, physical health, and better sleep.
- Advice on navigating social situations without alcohol and how to break the habit of turning to alcohol after a stressful shift and a whole lot more.
To WATCH the episode on YouTube - CLICK HERE
To learn more about Amanda's work, or to get in contact, visit:
https://www.amandakuda.com/
To buy the book - 'Unbottled Potential:
https://www.amandakuda.com/book
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book - 'Too Tired To Cook'
https://healthyshiftworker.com/too-tired-to-cook-book/
In light of events over the last few years, this podcast has to be the most profound interview I've done thus far.
As Daniel Roytas, a former University Lecturer, Nutritionist and Naturopath, challenges the long-held belief that colds and flus can be caught. He discusses the research and experiments that have been done to investigate the transmission of colds and flus, and how they have failed to convincingly demonstrate person-to-person contagion.
Other topics include:
- Alternative explanations for why people may get sick after being exposed to sick individuals include common environmental exposure, the power of belief, the nocebo effect, and social contagion.
- The belief in contagion and the fear of getting sick can have a powerful impact on our health and can manifest symptoms similar to those of a cold or flu.
- Differential diagnosis is important in considering alternative explanations for illnesses and avoiding misdiagnosis based solely on the assumption of contagion.
- The process of viral isolation and identification in virology is controversial and lacks proper scientific methodology and controls.
- How viruses were originally considered toxins or poisons, and why symptoms are the body's healing response to tissue damage.
- That there is a lack of scientific evidence for contagious transmission of viruses.
- His newly published book contains over 1000 references highlighting some of the many gaps in scientific knowledge that we currently know today.
I encourage listeners to approach the information with an open mind and do their own research.
To WATCH the episode on YouTube - CLICK HERE
To learn more about Daniel's work, or to get in contact, visit:
https://www.humanley.com/
To buy the book - 'Can You Catch A Cold?':
https://www.humanley.com/books
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book - 'Too Tired To Cook'
https://healthyshiftworker.com/too-tired-to-cook-book/
Evidence indicates between 20% and 30% of the adult global population can be characterised as having Metabolic Syndrome - a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes.
Unfortunately for those that work shift work, the risk of developing metabolic syndrome increases further due to the disruption placed on the body's natural circadian rhythms which affects metabolism, hormone regulation, and glucose metabolism. A Metabolic Syndrome Trifecta!
Join Audra as she discusses the common signs to watch out for in order to help you to lead a healthier life whilst working 24/7.
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Did you know that our eyes are one of the MOST IMPORTANT circadian organs? They literally influence our biology in a myriad of ways so we need to take super care of them - no matter our age!
In today's podcast chat, it was a treat to have New York based Optometrist and Quantum Biology Practitioner Dr Valerie Giangrande talking all things eye health including artificial light exposure, vitamin D, quantum and circadian health and SO much more.
Some of the things discussed include:
- How excessive artificial light, particularly blue light, can have negative effects on eye health and overall well-being.
- Why natural sunlight is essential for regulating our circadian rhythm, hormone production, and mental health.
- Why wearing sunglasses all the time, especially in the morning and during UVA rise, can disrupt the body's natural hormone production.
- How protecting the eyes from artificial light at night, such as using blue light blockers, can help mitigate the negative effects on sleep and hormone balance.
This episode is literally jam-packed with practical strategies to help support your most important circadian organ so it's a MUST listen for every shift worker.
To WATCH the episode on YouTube - Click Here
To follow Dr Valerie Giangrande, visit:
YouTube: Quantum Eye Doc
Instagram: @QuantumEyeDoc
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
In today's episode Dr Keshav Grover and his wife, Dr Evita Singh, discuss their experiences as healthcare professionals working shift work and the impact it has on their personal and family life.
They share their backgrounds and how they ended up doing shift work, and provide advice for those currently working or about to embark on a shift working career, emphasising the importance of self-care, having a plan, and advocating for better working conditions.
So much wisdom from this husband and wife duo!
To watch the episode on YouTube CLICK HERE.
To follow Dr Grover, visit:
https://groverhealth.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
So enjoyed this chat with Nutritionist, Pulmonary Scientist, Podcaster and Health Coach Cameron Borg on why it's important to look beyond nutrition when it comes to optimising our health.
Cameron dives deep into some of the key drivers and their mechanisms as to why so many are struggling with chronic health diseases including:
- Considering factors like light exposure and electromagnetic fields.
- How the circadian rhythm, the body's internal clock, plays a crucial role in health outcomes and why it should be prioritized.
- Why grains and legumes are not inherently bad for the gut, and blaming gastrointestinal issues solely on these foods overlooks other important factors.
- How our electromagnetic environment, including exposure to Wi-Fi signals, may have significant effects on health, including the pancreas and their islet cells.
- How the absence of sunlight can lead to a broad array of health issues.
- Why the lighting environment in hospitals needs to be addressed to improve patient health.
To watch the episode on YouTube CLICK HERE.
To follow Cameron, visit:
https://www.ricciflownutrition.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
A fascinating discussion with Naturopathic & Traditional Medicine Clinician, Educator, Research Scientist and University Academic, Dr Nicky Schoendofer on the topic of Energy Medicine.
Some of the things discussed include:
- How creating balance and harmony in the body's energy can help in the prevention and reversal of disease.
- How our emotions can manifest into physical illnesses.
- Why addressing the underlying causes of physical ailments is crucial for healing.
- How the power of belief and placebo effect can create positive outcomes, and much much more.
To watch the episode on YouTube CLICK HERE.
To follow Dr Niikee, visit:
https://www.drniikee.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
In today's episode I'm joined by educator, clinician, Myotherapy & Musculosketal Therapist Emerys Goldsworthy as we dive deep around the topic of the vagus nerve and it's role in regulating the nervous system.
We discuss how shift workers - as a result of disrupted sleep and circadian patterns, can experience vagus nerve dysfunction which can present as a myriad of symptoms such as fatigue and gut complaints.
To watch the episode on YouTube CLICK HERE.
To learn more about Emrys, including his new book, The Vagus Nerve - Unleashing The Body's Secret Weapon Against Disease, visit:
https://www.emrysgoldsworthy.com.au/
To follow Emrys on Facebook, visit:
https://www.facebook.com/emrysgoldsworthy
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Shift work causes havoc on our health in a number of ways, but there other factors which can play a role.
In this episode, Alex Stewart from Low Tox Life discusses the impact of toxins in our food, personal care products, and environment on our hormones and health.
She emphasizes the importance of making informed choices and reducing our toxic load.
Alex provides practical strategies for choosing safer personal care products, reading labels, and cooking nutritious meals. She also highlights the significance of creating a safe environment, particularly in workplaces, to protect our health.
To learn more about Alexx and Low Tox Life, visit:
https://www.lowtoxlife.com/
To follow Alexx on Instagram
https://www.instagram.com/lowtoxlife
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Did you know sunlight therapy, also referred to as heliotherapy, was used in the late 19th and early 20th centuries by dermatologists and ophthalmologists as a therapy to heal many conditions?
In fact, the healing properties of sunlight was even embraced in hospital settings as patients were moved outside in the sun, in lieu of being left indoors under artificial light.
Hard to imagine here in Australia (and in many countries around the world), as sun is often demonised as the number one cause of skin cancer. But could the experts have it wrong?
In this episode I talk with Zaid Dahhaj, a men's health coach based in Southern California that has extensive knowledge on circadian biology, share research that totally debunks this theory, and how sensible sun exposure is actually essential in order to prevent the majority of chronic diseases that we see today.
To learn more about Zaid, visit:
https://www.zaidkdahhaj.com/
To read Zaid's article titled - The Lost Wisdom of Heliotherapy, visit:
https://zaidkdahhaj.substack.com/p/the-lost-wisdom-of-heliotherapy
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
A great conversation with medical doctor, GP Registrar and decentralized health educator Dr Max Gulhane around the topic of preventative health care and why we need to be adding additional strategies to the sleep-nutrition-exercise equation when it comes to optimising our health.
Having spent time working in the emergency department in hospitals around Australia, Max was able to experience first-hand the negative effects of working through the night and into the early hours of morning whilst on night shift.
This led him down the path of learning more about circadian biology and how he could incorporate circadian health strategies to help reduce some of the deleterious effects he was feeling as a result of working through the night.
To learn more about Dr Max Gulhane, visit:
https://www.drmaxgulhane.com/
To see Dr Max speak at the REGENERATE SUMMIT on April 21st in MELBOURNE, Australia, visit:
https://regenerateaus.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
Join The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
In this podcast we talk to Dr Emily Manoogian, a postdoctoral researcher and chronobiologist from the Salk Institute in San Diego, California, as she shares research on how time restricted eating (TRE) improved the health of firefighters.
Results from this randomised controlled trial, titled The Healthy Hero's Study, is the first of it's kind as it involved real-life shift workers in their workplace setting as opposed to being a laboratory.
In this interview we discuss:
- Why shift workers are normally excluded from research studies
- The time-frame and schedule of the time-restricted eating?
- Did participants get hungry whilst fasting during the night?
- Did cardiometabolic health parameters improve?
- Why eating at night isn't optimal
- When is the ideal time to eat on early shift
- Why it's best to avoid the donuts whilst on shift!
To read The Healthy Hero's study in full;
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9536325/
The circadian clock App - https://mycircadianclock.org/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Individual Consultations
https://healthyshiftworker.com/the-healthy-shift-worker-services/individual-consultations/
Online Program
https://healthyshiftworker.com/the-healthy-shift-worker-services/21-day-kickstart-program/
Workplace Wellness
https://healthyshiftworker.com/the-healthy-shift-worker-services/workplace-wellness/
In this episode we're talking with Sleep Researcher and PhD candidate Alexandra Shriane from the Appleton Institute at Central Queensland University on her latest research titled - 'Healthy sleep practices for shift workers: consensus sleep hygiene guidelines using a Delphi methodology'.
As a former Paramedic from the QLD Ambulance Service, Alexandra brings a personal background of shift work to her research which makes for a refreshing conversation!
Published in the journal, SLEEP, her research incorporates 18-clear guidelines to ensure healthy sleep patterns for shift workers - whether on permanent night shift or a rotating roster.
In this interview we discuss:
- The missing gap in sleep research specifically for shift workers.
- What is sleep hygiene and what does it entail?
- The ideal nap duration to enhance alertness or assist with sleep debt recovery.
- How medications and food timing can impact sleep quality and much, much more!
To read Alexandra's research including a full list of the 18-guidelines https://pubmed.ncbi.nlm.nih.gov/37429599/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Individual Consultations
https://healthyshiftworker.com/the-healthy-shift-worker-services/individual-consultations/
Online Program
https://healthyshiftworker.com/the-healthy-shift-worker-services/21-day-kickstart-program/
Workplace Wellness
https://healthyshiftworker.com/the-healthy-shift-worker-services/workplace-wellness/
This interview was recorded for members of The Healthy Shift Worker Club, but is too good not to share far and wide!
Chloé is a small animal vet and surgeon based in the UK where she graduated from the Royal Veterinary College in London in 2012.
She is also the founder of VetYogi – an online membership site for veterinarian professionals.
In this interview with Chloé, we discuss:
- What inspired her to take up yoga.
- The different styles and disciplines of yoga.
- How it supports the nervous system to help with stress, and enhance sleep quality.
- The importance of having a wind-down routine post shift.
- Poses and meditation practices to help facilitate sleep.
Chloé website - https://www.vetyogi.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Individual Consultations
https://healthyshiftworker.com/the-healthy-shift-worker-services/individual-consultations/
Online Program
https://healthyshiftworker.com/the-healthy-shift-worker-services/21-day-kickstart-program/
Workplace Wellness
https://healthyshiftworker.com/the-healthy-shift-worker-services/workplace-wellness/
Shift work is tough, incredibly tough. It's why those that work outside the traditional 9-5 model are prone to developing chronic health conditions.
In this episode, Dr Keshav Grover shares his personal story of working a variety of shifts in a high-stress hospital environment and how this stress has become "normalised", which ultimately led to the burnout of both himself and his fellow shift working family members.
Topics discussed include stress, medical errors, patient care and ratios, nutrition in the hospital setting, how your job can take its toll and so much more.
To conclude the podcast, he shares 3 phenomenal tips on how to minimise burnout whatever your shift working profession.
If you are a healthcare or frontline worker this is a MUST LISTEN.
To learn more about Dr Grover and his clinic visit:
https://groverhealth.com/
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Individual Consultations
https://healthyshiftworker.com/the-healthy-shift-worker-services/individual-consultations/
Online Program
https://healthyshiftworker.com/the-healthy-shift-worker-services/21-day-kickstart-program/
Workplace Wellness
https://healthyshiftworker.com/the-healthy-shift-worker-services/workplace-wellness/
We're continuing on from episode number 105, where we discuss the correlation between declining hormone levels and the difficulties experienced by many shift working peri-menopausal and menopausal women in wanting to lose weight.
We talk about the influence of another sex hormone - progesterone, and how it's decline leads to an elevation in the stress hormone cortisol, and subsequent increase in the distribution of belly fat.
We then wrap up the episode by discussing 3 ways to help lower rising cortisol levels, to help encourage the body to burn fat more efficiently.
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Buy The Book
https://healthyshiftworker.com/too-tired-to-cook-book/
The Healthy Shift Worker Club
https://healthyshiftworker.com/the-healthy-shift-worker-services/the-healthy-shift-worker-club/
Individual Consultations
https://healthyshiftworker.com/the-healthy-shift-worker-services/individual-consultations/
Online Program
https://healthyshiftworker.com/the-healthy-shift-worker-services/21-day-kickstart-program/
Workplace Wellness
https://healthyshiftworker.com/the-healthy-shift-worker-services/workplace-wellness/
Are you going through peri-menopause or menopause and struggling to lose weight whilst working 24/7? If so, you're not alone! There are 1000's of women worldwide who are struggling with this scenario too.
In this episode, I explain how declining levels of estrogen can lead to insulin resistance, and the subsequent rise in the distribution of fat around the body, along with offering 3 tips to help minimise this weight gain.
To learn more about Audra's work, or to get in contact, visit:
https://healthyshiftworker.com/
Individual Consultations
https://healthyshiftworker-book-an-appointment.as.me/schedule.php
Online Program
https://healthy-shift-worker-kickstart.teachable.com/p/the-healthy-shift-worker-reset
Book
https://www.amazon.com.au/Too-Tired-Cook-Workers-Surviving/dp/1504318757
Workplace Wellness
https://healthyshiftworker.com/workplace-wellness-workshops/
We've been told that in order to be healthy, we must eat 3-meals a day with snacks in between. But is this really how we're meant to be eating... or is it just supporting the Big Food industry and actually contributing to weight gain and poor health outcomes?
In this episode, I explain why eating continually actually contributes to perpetually high blood sugar and insulin levels, making it near impossible to lose weight.
To learn more about Audra's work, or to get in contact, visit: https://healthyshiftworker.com/
Individual Consultations
https://healthyshiftworker-book-an-appointment.as.me/schedule.php
Online Program https://healthy-shift-worker-kickstart.teachable.com/p/the-healthy-shift-worker-reset
Book
https://www.amazon.com.au/Too-Tired-Cook-Workers-Surviving/dp/1504318757
Workplace Wellness
https://healthyshiftworker.com/workplace-wellness-workshops/
Navigating meal intake when on the night shift can be very confusing, especially when health advice can be very conflicting. For example, being told to "flip your meals", as in having your heaviest meal around midnight.
In this episode, I explain why this is not the best thing to do and why.
To learn more about Audra's work, or to get in contact, visit: https://healthyshiftworker.com/
Individual Consultations
https://healthyshiftworker-book-an-appointment.as.me/schedule.php
Online Program https://healthy-shift-worker-kickstart.teachable.com/p/the-healthy-shift-worker-reset
Book
https://www.amazon.com.au/Too-Tired-Cook-Workers-Surviving/dp/1504318757
Workplace Wellness
https://healthyshiftworker.com/workplace-wellness-workshops/
For shift workers, those overwhelming feelings of fatigue or low energy levels throughout the day (or night) is, hands down, one of the BIGGEST struggles faced by those who work around the clock - all over the world.
There are, of course, a myriad of factors that can contribute to fatigue - but one area which is often overlooked is the use of synthetic medications.
To learn more about Audra's work, or to get in contact, visit: https://healthyshiftworker.com/
Individual Consultations
https://healthyshiftworker-book-an-appointment.as.me/schedule.php
Online Program https://healthy-shift-worker-kickstart.teachable.com/p/the-healthy-shift-worker-reset
Book
https://www.amazon.com.au/Too-Tired-Cook-Workers-Surviving/dp/1504318757
Workplace Wellness
https://healthyshiftworker.com/workplace-wellness-workshops/
Is it possible to be our own health experts? Is health really that complicated?
Today we discuss the term 'autodidactic', and how adopting this trait can provide us with all the tools and resources to take control of our own shift work health.
Early Shift Breakfast Inspiration - Overnight Oats: https://www.youtube.com/watch?v=Lkl9_3-jX6c
To learn more about Audra's work, or to get in contact, visit: https://healthyshiftworker.com/
21-Day Kickstart Program https://healthy-shift-worker-kickstart.teachable.com/p/the-healthy-shift-worker-reset
Book
https://www.amazon.com.au/Too-Tired-Cook-Workers-Surviving/dp/1504318757
In today's episode, we're opening up the conversation around becoming your own health advocate, why this is important, and 3 things that can be implemented straight away to make this happen.
It's because if we can learn anything from the last 2-years, we cannot rely on outsourcing such an important role as our health.
To learn more about Audra's work, or to get in contact, visit: https://healthyshiftworker.com/
21-Day Kickstart Program https://healthy-shift-worker-kickstart.teachable.com/p/the-healthy-shift-worker-reset
Book
https://www.amazon.com.au/Too-Tired-Cook-Workers-Surviving/dp/1504318757
Workplace Wellness
https://healthyshiftworker.com/workplace-wellness-workshops/
This week we’re heading all the way to Germany to chat with Michael Wieden, the founder of Aliamos, a company that works with organisations to improve the health and well-being of employees by taking into consideration the unique biological rhythms of individuals. Things we discuss: 1. What is chronobiology, and why is it important for Listen In
The post HSW 99: Shift Scheduling and Chronotypes with Michael Wieden appeared first on The Wellness Couch.
Headaches and night shift are quite synonymous with one another, as is often the case, after a string of early shifts. In this episode, Audra shares some of the causes of headaches (besides the obvious of sleep deprivation), along with some suggestions on how to reduce your chances of getting them in the first place. Listen In
The post HSW 98: Minimising Headaches After Night Shift appeared first on The Wellness Couch.
A healthy shift worker – myth or a reality? In today’s episode, we discuss this exact topic with Roger Sutherland who has been a police officer for over 35 years, and is part of an emergency services family with a son, daughter and partner who also work 24/7. Some of the things that we discuss Listen In
The post HSW 97: Becoming a Healthy Shift Worker with Roger Sutherland appeared first on The Wellness Couch.
This week we’re chatting with Dr Nadine Hamilton, a psychologist, author and leading authority in veterinary wellbeing based on the Gold Coast. She is the owner of Positive Psych Solutions, a boutique psychology practise that specialises in supporting the health and wellbeing of veterinary and wildlife professionals, and author of the best-selling book “Coping with Listen In
The post HSW 96: Veterinarian Wellness with Dr Nadine Hamilton appeared first on The Wellness Couch.
Today we’re talking about the benefits of exercise when it comes to managing our mental health – in particular around the topic of PTSD or Post Traumatic Stress Disorder with Beck Lawther, a Police Officer with the Victorian Police Service based in Melbourne. Beck is also the co-founder of Triple Zero Fit, a personal training Listen In
The post HSW 95: Exercise, Mental Health and PTSD with Beck Lawther appeared first on The Wellness Couch.
Today we’re talking all things jet-lag with Dr Sun Bin from the University of Sydney who is an epidemiologist and public health researcher, who has a particular interest in sleep and circadian rhythms. Dr Sun Bin and her team are currently working on a research project with Australia’s largest airline, Qantas, called “Project Sunrise” to Listen In
The post HSW 94: Project Sunrise and Jet Lag with Dr Sun Bin. appeared first on The Wellness Couch.
Are you struggling to lose weight whilst working 24/7? If so, this episode is for you! Today I’m talking with Associate Professor Maxine Bonham who is a registered nutritionist and research academic at Monash University in the Department of Nutrition, Dietetics and Food here in Australia. Maxine is currently involved in research examining some of Listen In
The post HSW 93: Weight Loss Study for Shift Workers with Professor Maxine Bonham appeared first on The Wellness Couch.
Are you a shift worker living in Brisbane or know someone who is? If so, this podcast is for you! In conjunction with the launch of my new book ‘Too Tired To Cook’, I’m super excited to announce my first ever Healthy Shift Worker Live Event in Brisbane, which is open to the general public! Listen In
The post HSW 92: Live Event – Brisbane! appeared first on The Wellness Couch.
In today’s episode, we’re talking all things chrononutrition with Dr Jonathan Johnston from the University of Surrey, in the United Kingdom. Dr Johnston is a world expert and researcher in the field of chrononutrition, and has led many studies looking at the links between circadian, metabolic and nutritional physiology including the analysis of timed meal Listen In
The post HSW 91: Chrononutrition with Dr Jonathan Johnston appeared first on The Wellness Couch.
This week I’m talking all things fatigue, and how to reduce it without relying on pills and potions, and stimulants such as energy drinks. To do this, I discuss how to optimise our circadian rhythms or natural sleep/wake cycle using circadian medicine strategies because the single most common cause of fatigue for shift workers, is Listen In
The post HSW 90: Reducing Fatigue When Working 24/7 appeared first on The Wellness Couch.
It’s finally here. A book exclusively for shift workers! After many years of writing on and off, my new book – ‘Too Tired To Cook: The Shift Worker’s Guide To Working (and Surviving) In A 24/7 World’ has finally hit the stores of global online book retailers, along with being distributed within bookstores around Australia. Listen In
The post HSW 89: New Book For Shift Workers! appeared first on The Wellness Couch.
When it comes to our health, there are many pillars, but none is more important than sleep – especially if you work 24/7! So in today’s podcast, we’re talking with Dr Carmel Harrington who holds a PhD in Sleep Medicine from Sydney University, along with yoga instructor veteran Jennie Blevins on how a regular practice Listen In
The post HSW 88: Sleep and Yoga with Dr Carmel Harrington and Jennie Blevins appeared first on The Wellness Couch.
Today we’re chatting with Dr Peta Stapleton who is a registered Clinical & Health Psychologist and an Associate Professor in Psychology at Bond University here in Australia. She is a world-leading researcher in EFT – which is short for Emotional Freedom Technique (otherwise known as tapping) and led a world-first randomized clinical trial investigating the Listen In
The post HSW 87: Tapping for Food Cravings, Stress and Insomnia with Dr Peta Stapleton appeared first on The Wellness Couch.
They’re back! Mike and Alison Bareham (whom I interviewed back in episode 60) just before they were about to head off on their adventure around Australia and the World, are back from their whirlwind trip! Mike and Alison, who are based in Nerang in Queensland Australia, actually did what so many of us think about Listen In
The post HSW 86: Quitting Work to Travel for 14 Months with Mike and Alison Bareham appeared first on The Wellness Couch.
In this episode, we’re talking about insulin resistance, a condition that has been shown in the research that shift workers are at risk of developing, due to a multitude of factors. Whilst most of us are aware that the type of food that we eat plays a key role in the regulation of our blood Listen In
The post HSW 85: Shift Work and Insulin Resistance appeared first on The Wellness Couch.
When we work irregular hours, it’s very hard to feel motivated and inspired to whip up some kind of culinary delight when we’re feeling super exhausted! It’s definitely one of the reasons why we tend to rely on pre-packaged and takeaway foods as super-quick options to “nourish” us when working 24/7. But what if there Listen In
The post HSW 84: Getting Organised in the Kitchen with Ashley Jubinville appeared first on The Wellness Couch.
In today’s episode, we’re going to be talking about how better sleep leads to weight loss because there’s always so much emphasis and focus around nutrition and exercise when it comes to weight loss, and rightly so – however, sleep is often the missing link. We discuss: How sleep deprivation and disruption messes with our Listen In
The post HSW 83: How Better Sleep Leads To Weight Loss appeared first on The Wellness Couch.
In today’s episode, we’re talking about Shift Work Disorder, a condition that can affect those working 24/7 with sleep and circadian rhythm researcher Dr Jade Murray from Monash University in Melbourne. I absolutely loved this chat with Dr Murray where we discuss: What exactly is shift work disorder? Why do people need to be concerned Listen In
The post HSW 82: Shift Work Disorder with Dr Jade Murray appeared first on The Wellness Couch.
OK. So this has to be the million dollar question. Is there a perfect shift work diet? After recording a free training recently on this exact topic in my Healthy Shift Workers Facebook Group that generated an enormous amount of interest, I decided to record a condensed version of this discussion on today’s podcast. What Listen In
The post HSW 81: Is There A Perfect Shift Work Diet? appeared first on The Wellness Couch.
I’m going solo again this week to announce a really exciting development here in Australia. That being the Australian Government launching a world-first inquiry into Sleep Health Awareness, which can I say – makes me extraordinarily happy! Given shift workers are faced with ongoing sleep and circadian disruption every single day of their lives – Listen In
The post HSW 80: Parliamentary Inquiry into Sleep Health Awareness appeared first on The Wellness Couch.
I’m going completely solo this week as it’s been a pretty busy few weeks at HSW HQ – with lots of travelling and speaking engagements. As a result, I thought I’d share a little about my Healthy Shift Worker Workplace Wellness Seminars, including why I run them, and how they’re becoming increasingly popular within shift Listen In
The post HSW 79: Workplace Wellness with Audra appeared first on The Wellness Couch.
Have you ever thought about adding mushrooms into your coffee?! I know it sounds like an unlikely combination but the compounds found within medicinal mushrooms can actually provide adrenal gland and nervous system support, which is important for anyone working 24/7. In this episode with Mason Taylor, founder of Super Feast, an Australian based company Listen In
The post HSW 78: Coffee and Medicinal Mushrooms with Mason Taylor. appeared first on The Wellness Couch.
In today’s episode Melanie McGrice, who is a fertility and prenatal dietitian based down in Melbourne in Victoria, is chatting with us about how diet and nutrition can influence fertility and pregnancy whilst working 24/7. We also discuss a few questions that were submitted by our listeners around conception, along with the effects on baby (if Listen In
The post HSW 77: Shift Work, Fertility and Pregnancy with Melanie McGrice appeared first on The Wellness Couch.
Brooke Batchelor is a Paediatric Nurse who knows first hand what it’s like to work shift work, along with experiencing Post Natal Depression. Tune in to hear Brooke’s very heartwarming and personal story, and what made her go looking for holistic therapies such as diet and nutrition to help improve her mental health and wellbeing Listen In
The post HSW 76: Post Natal Depression and Nutrition with Brooke Batchelor appeared first on The Wellness Couch.
This week I’m going completely solo on the podcast, as I’ve just returned home from holidays where I enjoyed some time away with my husband hiking in parts of New Zealand, along with having some “time out” from social media. In this episode, I reflect on where we went – a cruise from Melbourne to Listen In
The post HSW 75: Holidays, Hiking and Social Media Fasting appeared first on The Wellness Couch.
Have you thought about what you’re putting on your skin, and how it may be affecting your health? Given our skin is the largest organ in the body, and has the ability to absorb anything that it’s exposed to, choosing products which contain natural ingredients can be a huge step towards improving our overall health Listen In
The post HSW 74: BAREbyBauer Natural Skincare with Candice and Matt Bauer appeared first on The Wellness Couch.
Sleep. It can be so elusive when we work shift work, but is it really possible to get better sleep whilst working 24/7? According to First Class Constable Tracey Rogers it absolutely is, but it all comes back to adopting a ‘Better Sleep Mindset”, and being prepared to do whatever it takes to foster and Listen In
The post HSW 73: Adopting a Better Sleep Mindset with Constable Tracey Rogers appeared first on The Wellness Couch.
When it comes to sleep and stress, the two are very much interrelated, and even more so for anyone who has a stressful job and works shift work too! So in today’s episode, we’re going to be talking all things sleep and stress, and how the healing power of flowers, a therapeutic remedy which has been Listen In
The post HSW 72: Flower Essences for Sleep and Stress With Dr Niikee Schoendorfer appeared first on The Wellness Couch.
According to research undertaken by Beyond Blue – 1 in 2 people are going to experience some kind of mental health condition in their lifetime, and 1 in 5 Australians will experience a mental health condition in a year. Pretty profound statistics equating to approximately 20% of your co-workers (which may even include yourself), who Listen In
The post HSW 71: Mental Health in the Workplace with Tracey Rohweder appeared first on The Wellness Couch.
“Can splitting the timing of sleep reduce the adverse effects of night shift work?” It’s an interesting question, and one which was put forward by Dr Melinda Jackson who I met at the recent Sleep Down Under Conference here in Brisbane a few weeks ago. Melinda is a researcher and registered psychologist, specialising in sleep Listen In
The post HSW 70: Split Sleep with Dr Melinda Jackson appeared first on The Wellness Couch.
Do you struggle to lose weight (and keep it off) whilst working 24/7? If so, then you’re going to want to tune into today’s episode with Registered Nurse and Functional Nutrition Practitioner Patti Telford, who is joining us all the way from Vancouver in Canada. As a shift working nurse, Patti spent her entire adult life Listen In
The post HSW 69: Sustained Weight Loss with Registered Nurse Patti Telford appeared first on The Wellness Couch.
“I hate cooking!” This is one of the most common phrases that I hear from my clients when it comes to eating well, and taking care of their health. And I don’t blame them. It’s really hard to get all pumped up and excited about whipping up some kind of culinary delight in the kitchen, Listen In
The post HSW 68: Cooking In Bulk For Better Health with Sara Capacci appeared first on The Wellness Couch.
In this episode I go solo and discuss a phenomenon called ‘Sleep Debt’, which given the irregular hours and rotational rosters that many shift workers are required to work, is a situation experienced by many who work 24/7. In this episode you’re going to learn: – What exactly is ‘sleep debt’, and why are shift Listen In
The post HSW 67: Sleep Debt – What Is It, And How Can We Minimise It with Audra Starkey appeared first on The Wellness Couch.
In today’s show we’re talking all things fatigue because let’s face it, when we work 24/7, it forms a huge part of our way of life! John Toomey is based in Melbourne, Australia and is affectionately known as ‘The Fatigue Professor’. After completing a Physical Education degree in 1981, John worked for 7 AFL teams as Listen In
The post HSW 66: Addressing Fatigue with John Toomey appeared first on The Wellness Couch.
As someone who works irregular hours, have you ever had any “healthy shift worker training” per se throughout your entire shift working career? Quite simply, has anyone ever entered your workplace (that actually worked shift work themselves and knows exactly what you’re going through) and provided you with some practical strategies to help you to Listen In
The post HSW 65: Healthy Shift Worker Wellness Events with Candice Bauer appeared first on The Wellness Couch.
In today’s episode of The Healthy Shift Worker podcast we’re joined by Steph Lowe who is a Sports Nutritionist, triathlete, author and founder of The Natural Nutritionist – a hub for celebrating the importance of real food. Steph talks to us about the importance of eating more real food – otherwise known as JERF, which Listen In
The post HSW 64: Low Carb and High Fat with Nutritionist Steph Lowe appeared first on The Wellness Couch.
Did you know that working 24/7 puts your body into a state of “biological stress?” And that’s even before we set foot into a stressful workplace! It’s for this exact reason, that I’ve invited Dr Maria Zuschmann, a Chiropractor and Personal Performance Coach based in Shell Harbour on the south coast of New South Wales Listen In
The post HSW 63: Managing Stress with Dr Maria Zuschmann appeared first on The Wellness Couch.
Today’s episode is super short as I go solo and talk about what’s going on behind the scenes at Healthy Shift Worker Inc. Given it’s 2018 and we’re currently living in a world where when we ask people “how are you going?” – it’s often replied in an almost automatic response of “I’m just so Listen In
The post HSW 62: When It’s Time To Drop A Few Balls with Audra Starkey appeared first on The Wellness Couch.
This week we’re talking all things digestive health – in particular constipation and small intestinal bowel overgrowth, otherwise known as SIBO. Given shift workers are often plagued with gastrointestinal complaints due to the biological stress associated with ongoing disruption to our sleep/wake cycle, together with diets that are often made up of processed foods which Listen In
The post HSW 61: Constipation and SIBO with Lynda Griparic appeared first on The Wellness Couch.
Now we’ve all thought about. We’ve all dreamed about it – particularly after a crappy shift at work. But what makes someone actually go ahead and quit their jobs, as opposed to following the more “sensible route” of staying on the go-to-work, come-home-from work, go-to-work again treadmill. Well in this episode, you’re going to hear Listen In
The post HSW 60: Throwing In Your Jobs To Go Travelling with Alison and Mike Bareham appeared first on The Wellness Couch.
This week we head all the way to California to chat with one of my Better Sleep Program clients – Tomi Warren, who has been working shift work for 11 years as a Midwife. As a Midwife, Tomi often works with mum’s and babies in emergency situations so being able to make complex decisions quickly Listen In
The post HSW 59: Better Sleep and Anxiety with Midwife Tomi Warren appeared first on The Wellness Couch.
This week we head all the way over to Denmark, to speak with Christopher Lindholst who is the Chief Executive Officer and Co-Founder of Metro Naps – the developers behind EnergyPods, the world’s first chairs designed for napping in the work place. Yes, you read that correctly – chairs designed specifically for napping in the workplace! Listen In
The post HSW 58: Napping in the Workplace with Christopher Lindholst appeared first on The Wellness Couch.
Ever wondered what it’s like to work on a moving train 24/7? Well this is exactly what Brisbane-based Nutrition and Media student Zach Nobel does in between his studies at University. When he’s not submerged under textbooks, Zach works for Queensland Rail, working onboard long distance trains between Brisbane and all around Queensland. As a 20-something millennial, Listen In
The post HSW 57: Life on the Railways with Zach Nobel appeared first on The Wellness Couch.
Today’s guest is a man by the name of Shaun O’Gorman, who is an ex police officer and founder of ‘The Strong Life Project’. Shaun is a critical stress consultant, keynote speaker, author and fellow podcaster – and knows first-hand, what it’s like to suffer from PTSD (post traumatic stress disorder), depression, and to even Listen In
The post HSW 56: PTSD, Depression and Mental Health with Shaun O’Gorman appeared first on The Wellness Couch.
This week I reflect on a talk that I delivered at the Wellness Basecamp here in Brisbane last weekend titled “Are You Getting By On 5-6 Hours Of Sleep – Or Maybe Even Less?” because as shift workers we can definitely relate to running on minimal sleep due to our work hours and irregular roster Listen In
The post HSW 55: Are You “Getting By” On 5-6 Hours Of Sleep? appeared first on The Wellness Couch.
This week I’m off to speak at The Wellness Basecamp here in Brisbane, and I’m going to be talking about one of my all time favourite topics – that being sleep. As a result, I’m going to replay one of my most popular episodes this week, with sleep expert Dr Carmel Harrington on the relationship Listen In
The post HSW 54: Sleep Deprivation and Weight Fluctuations with Dr Carmel Harrington appeared first on The Wellness Couch.
In today’s episode we’re chatting all things to do with Dental Health, Nutrition and Sleep with Dr Steven Lin who is a board-registered dentist, writer and speaker based in Sydney, Australia and has recently published a book titled – The Dental Diet. Dr Lin shares his insights on how our current highly processed diet is Listen In
The post HSW 53: Dental Health, Nutrition and Sleep with Dr Steven Lin appeared first on The Wellness Couch.
Today we’re delving into a hot topic amongst many shift working workplaces these days, and that’s workplace fatigue, along with that magical “R” word we’ve come to know and love which of course, stands for Rosters! Professor Drew Hanson is the director of the Appleton Institute at Central Queensland University, and has spent the last Listen In
The post HSW 52: Workplace Fatigue with Professor Drew Dawson appeared first on The Wellness Couch.
Over the past 2 years or so of recording podcast episodes, I’ve occasionally mentioned the words ‘sympathetic dominance’, as it’s a condition that I quite often see in many of my patients who work 24/7, in particular those who struggle to get good quality sleep. Otherwise known as the ‘fight or flight’ arm of our Listen In
The post HSW 51: Sympathetic Dominance with Dr Wayne Todd appeared first on The Wellness Couch.
This week is super special as not only is it the Christmas festive season, but it’s also our 50th episode so to celebrate this occasion, we’ve got a special guest featuring on the show today, all the way from the North Pole in Alaska! Erin Buchanan is a 911 Dispatch Officer for the State Troopers, and Listen In
The post HSW 50: Shift Working with Santa with Erin Buchanan appeared first on The Wellness Couch.
This week we’ve brought Kale Brock back onto the podcast again (he featured on episode 26 when we chatted all things to do with Gut Health and our Microbiome), because since that episode aired, Kale has been super busy travelling to Africa recording and producing his latest documentary aptly titled The Gut Movie! After successfully Listen In
The post The Gut Movie with Kale Brock appeared first on The Wellness Couch.
Both sleep and nutrition are two of the biggest challenges for anyone working 24/7 so this week we chat with one of Australasia’s leading nutritional biochemists, Dr Libby Weaver on this important but often neglected topic – that being Sleep Nutrition. Dr Libby Weaver is a respected international speaker, author of multiple books, and founder Listen In
The post Sleep Nutrition with Dr Libby Weaver appeared first on The Wellness Couch.
The Healthy Shift Worker
Hosted by: Audra Starkey
The post Gut Health, Probiotics and Sleep with Dr Jason Hawrelak appeared first on The Wellness Couch.
This week we change tack a little and chat about a completely different topic, but one which can have a profound impact on our physical, mental and emotional wellbeing, and that’s financial stress. Given 1 in 3 Australians are spending more than they earn, over time, this can inadvertently add to the physical and emotional Listen In
The post Financial Stress with John Hutchison appeared first on The Wellness Couch.
Do you struggle with poor memory? Perhaps you leave sticky notes everywhere as a reminder so that you don’t forget things? Well if you work shift work, chances are you answered “yes” to that question and have experienced bouts of ‘forgetfulness’ thanks to your sleep deprived lifestyle. In this episode I chat with Emily Breese, Listen In
The post HSW 45: Shift Work Cognition with Emily Breese appeared first on The Wellness Couch.
Are you a nurse or midwife? If so, then you’re going to love this episode as I had the pleasure of chatting with Carmen Barry, a nurse based at the Royal Women’s Hospital in Melbourne who has been involved in the rollout of a pilot program called ‘Happy People’. The Happy People program is an Listen In
The post HSW 44: Happy Nurses & Midwives with Carmen Barry. appeared first on The Wellness Couch.
Happy People Program? How good does that sound?! Considering a happy workforce is always going to be way more productive when morale is high, and staff are feeling well, my first impression when I heard about this program is that it sounds too good to be true! Just to put things into context, when I Listen In
The post HSW 43: Happy People Pilot Program with Sharon Richens. appeared first on The Wellness Couch.
Sleep deprivation undeniably plays havoc on our hormones, so today’s show is all about how shift work, or more specifically how sleep deprivation affects the function of our reproductive hormones. Dr. Nat Kringoudis is a doctor of Chinese Medicine, Acupuncturist, Author, Speaker and all-round natural fertility expert based in Melbourne, Australia and discusses why sleep deprivation is essentially a form of stress Listen In
The post HSW 42: Fertility, Stress and Sleep with Dr Nat Kringoudis appeared first on The Wellness Couch.
This week’s episode is all about things that can disrupt our sleep which is not great when you’re already running on a deficit thanks to a sleep-disrupted lifestyle, and include social media and blue-light. Whilst as a Nutritionist, a lot of my clinical focus when working with my patients is around food, nutrition and supplementation, Listen In
The post HSW 41: Social Media, Blue Light and Sleep. appeared first on The Wellness Couch.
It’s currently winter here in Australia, and many of my clients are showing signs of being struck down by various things like colds and flu so today’s episode is going to be all about that – your immune system, and how shift work, or more specifically sleep deprivation impairs its ability to function as it Listen In
The post HSW 40: Shift Work and Your Immune System. appeared first on The Wellness Couch.
This week I chat about my all time favourite topic – Food Timing, or the more fancier, scientific way to describe it is Chrononutrition. Chrononutrition involves the study of how nutrition impacts on our metabolism, via our internal body clock, which includes meal regularity (or in the case of a shift worker, meal irregularity), frequency Listen In
The post HSW 39: Weight Gain, Food Timing and Chrononutrition. appeared first on The Wellness Couch.
One of the most common struggles I hear from my shift working clients is this ongoing, relentless craving for sugar! But why is that? Why are shift workers notorious for craving (and eating) all of the sweet stuff – the highly refined carbohydrates that are neither good for our insides or our waistline?! Well it Listen In
The post HSW 38: Sugar Cravings and Sleep Deprivation appeared first on The Wellness Couch.
As shift workers, we certainly understand how working irregular hours causes havoc on our sleep, but something most of us don’t even think about, is how our home environment may be disrupting our sleep. In this episode I chat with Nicole Bijlsma, a Naturopath, Acupuncturist, Building Biologist and author of the bestselling book – Healthy Listen In
The post HSW 37: Sleep Disruption in our Homes with Nicole Bijlsma appeared first on The Wellness Couch.
Are you struggling to maintain your health and well-being whilst working 24/7? Are you looking for some one-on-one guidance, but have been unable to find someone who really “gets you” and understands exactly what it’s like to work shift work? Well if you answered ‘yes’ to either of those questions, then stay tuned for this Listen In
The post HSW 36: Nutritional Skype Consultations for Shift Workers with Audra Starkey appeared first on The Wellness Couch.
Over the years I’ve been submerging myself in journal articles on all things to do with shift work health, and something which keeps coming up in the research, is that shift workers are quite prone to developing insulin resistance, a condition where the body in unable to move glucose from the blood, and into the Listen In
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Today’s podcast is pretty cool because I got to catch up and chat with a fellow student from University, Clinical Nutritionist and Ayurvedic Herbalist Brad Leech, who has an absolute passion when it comes to all things to do with autoimmune disease, a condition which is becoming more and more prevalent in society today. With Listen In
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Nurses represent a massive part of the shift working population so I’m super excited to be chatting with a lady who has been working in this field for over 30 years which yes, I agree, is a very long time! Cara Henstridge works at Sandringham hospital in Melbourne and shares what its like to run Listen In
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Ongoing and relentless tiredness is such a big part of being a shift worker, which is why in this week’s podcast, I’ve brought in the expert on all things to do with boosting our energy – nutrition, fitness and fat loss expert Yuri Elkhaim, who is joining us all the way from Toronto in Canada. Listen In
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Self care is super important for shift workers because our bodies are already biologically stressed as a result of working against our natural circadian rhythms or body clock. That being said, for most people, self-care can be an incredibly hard thing to do, as we often feel guilty of assigning some “me time” to ourselves. Listen In
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It’s a change of pace this week as we talk about a topic never before discussed on the Healthy Shift Worker podcast – and that’s “exercise!” I’m sure you can relate when I say it can be incredibly hard to get all pumped up and excited about exercise, particularly when we’re feeling completely exhausted after Listen In
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Woohoo! I’m so excited to air this episode because not only is today’s guest, Samantha Gowing, a Nutritionist, but she’s also spent decades working in the hospitality industry as a Chef, so she totally gets what it’s like to work shift work! Sam is a Chef hat-winning restaurateur, who traded her fast-paced city career to Listen In
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OK, so I had lots of fun this week as I had the pleasure of interviewing one of my former lecturer’s, Ananda Mahony, who is the Senior Lecture of Nutritional Medicine at Endeavour College of Health here in Brisbane. In addition to her role as senior lecturer, Ananda works in clinical practice as a Naturopath Listen In
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Cyndi O’Meara is certainly not your typical Nutritionist. Despite being in the industry since the 1980’s, she continually questions and challenges a lot of the dietary and nutritional recommendations that we are being subjected to in the media today. Last year, Cyndi embarked on a massive project as she travelled the world interviewing scientists and Listen In
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Shift workers are notorious for experiencing gut discomfort thanks to our disruptive lifestyle, which can certainly impact on our overall health and well-being. One of which includes increasing our susceptibility to developing Leaky Gut Syndrome, otherwise known as intestinal permeability which can lead to an overgrowth of pathogens, nutritional deficiencies, allergies, autoimmune disease, irritable bowel Listen In
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Holy smokes! Can you imagine working shift work for over 50 years? That’s 50 years of disrupted sleep, getting out of bed in the dark, working weekends, public holidays and time away from family at Christmas? Well my mind boggles at the thought, but Train Driver Jim Ward did exactly that. In fact, Jim spent Listen In
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In this week’s episode Audra chat’s with Chiropractor, International Speaker and Business Coach Dr Laurence Tham, on all things to do with improving our shift working resilience – from a mindset perspective. Whilst it’s not a topic often discussed, Laurence shares some of his “mindset wisdom” on how we can improve our health and wellbeing Listen In
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Thanks to our crazy, sleep-deprived lifestyle the adrenal glands of shift workers, which are responsible for pumping out our stress hormones adrenalin and cortisol, are notorious for becoming burnt out. This is because we’re quite literally “biologically stressed” from having to work 24/7. But get ready for a super entertaining and informative podcast as Naturopath Listen In
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Every now and then I get blown away by some the achievements of my guests who I interview on this podcast. None more so than this young lady, school girl Maddy Birt, who has launched a social media campaign called Hug the Helpers to help raise awareness for the plight of some of our emergency Listen In
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In this week’s episode, Audra goes solo for the very first time – without a guest, and shares a little about what she’s been up to, and why she’s so passionate about improving the health and well-being of shift workers around the globe. Having commenced shift work at the tender age of 22, and walking Listen In
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In this week’s episode, Audra chats with Dr Amy Reynolds from CQ University’s Appleton Institute in Adelaide, who in conjunction with researchers at the University of Chicago, is heading up a research study to identify if disrupted sleep affects the human gut microbiota. The study aims to explore ways in which sleep duration affects the Listen In
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Working in a shift working environment is really tough, which is why having the support from those above you, is even more important whilst working 24/7. This week Audra chats with one of her past Supervisor’s at Qantas, Chris Slater, whom she hand-picked to be on the podcast as being one of the stand-out Supervisors Listen In
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This week Audra interview’s the Head of Psychological Sciences and Statistics at Swinburne University of Technology in Melbourne – Professor Greg Murray. Greg is a practicing clinical psychologist, a Fellow of the Australian Psychological Society, and is involved nationally with the training an accreditation of clinical psychologists in Australia. His major area of research interest Listen In
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Vending machines can often be a shift worker’s “saving grace” when it comes to finding something to eat whilst on shift, however they are also synonymous for containing highly processed, pre-packaged foods loaded with heaps of hidden sugars and trans-fats, along with having next to no nutritional value. So when Audra witnessed the installation of Listen In
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In this week’s episode Audra heads to the UK (figuratively speaking) and chats with Gary Jones from Llanelli in Wales. After a group photo of Gary and his workmates appeared unexpectedly on her Facebook page – all giving her the “thumbs up”, Audra knew she just had to get him on the show for a Listen In
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Working shift work is stressful – and that’s even before we’ve walked into a stressful workplace which is why this week, Audra has tracked down the “Superman of Stress Relief” – Dr Damian Kristof to share some of his stress reduction wisdom! As one of the keynote speakers at the annual Wellness Summit in Melbourne, Listen In
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Working shift work is a tough gig, and it certainly comes with a price – be it physically, mentally and/or emotionally. But it’s not all bad, and this week Audra chat’s with Qantas Customer Service Agent Leonie Waterhouse who has had a pretty tough journey over the last 15 years or so, both in and Listen In
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If you’re a shift worker, then no doubt you’ve experienced weight fluctuations, in conjunction with ongoing sleep deprivation at some point throughout your shift working career. In this special bonus episode, Audra chats with internationally recognized sleep expert, Dr Carmel Harrington, on all things to do with sleep deprivation and weight fluctuations, and how the Listen In
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Do you feel a little out of balance and directionless in your shift working life right now? This week Audra chats with Marcus Pearce, Founder of the Exceptional Life Blueprint as he shares his insights in living a life with purpose, why exercise is an absolute necessity and not an option, ways to improve your Listen In
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Are you a mum trying to juggle multiple hats with a “to do” list as long as your arm? In this week’s episode, Audra chats with down to earth mum of two Sara Capacci, who is not only a full-time mum (aka an unpaid shift worker), but also a full-time University student who still manages Listen In
The post HSW 10: How a Busy and Exhausted Mum Still Manages to Cook from Scratch with Sara Capacci. appeared first on The Wellness Couch.
This week Audra chats with fellow health professional and Paediatrician Dr Katrina Hurley who is an Emergency Doctor based in Halifax, Canada and has a similar interest in nutrition to support shift workers. Dr Hurley is a Certified Culinary Nutrition Expert having graduated from the Academy of Culinary Nutrition, and has extensive experience working shift Listen In
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Have you ever woken up from a nana nap in a mad panic (in your underwear) thinking you’re running late for work, when in fact you’ve already been to work that day? Well if you’ve ever worked shift work before, then I’m sure you will be able to relate to this feeling of confusion and Listen In
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Shift workers can certainly be prone to stress, anxiety and depression as a result of continual disruption to our sleep/wake cycle, eating at irregular times, lack of regular exercise, and a disruption to our social life. This week Audra interviews Clinical Psychologist Carrie Thomson-Casey as she talks more about these disorders, the different types of Listen In
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Hear how a mum juggled shift work around raising her two children, whilst also having her husband work shift work. Believe it or not, shift work suited this family to a ‘T’, but it certainly helped having a husband who’s a bit of a whiz in the kitchen too!
The post HSW 006: Juggling Shift Work Around Family with Mary-Leigh Scheerhoorn. appeared first on The Wellness Couch.
Have you ever wondered how pilots keep themselves healthy whilst jet-setting around the globe? In today’s episode we hear from Qantas First Officer Jess Toghill, who combines flying Boeing 737 aircraft whilst also being an elite cyclist. In fact, we’re not sure if she’s faster on the ground than in the air!
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To coincide with World Bipolar Day on March 30th, we’re releasing a bonus episode this week to help bring a global awareness to bipolar disorders, and eliminate the stigma which is often attached to mental health disorders. Audra interviews Dr Erin Michalak from Vancouver, Canada who is the Founder and Leader of the ‘Collaborative RESearch Listen In
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Have you spent years struggling with your weight and found nothing has ever worked?Well this week Audra chats with Psychotherapist Kate Raines who shares her wisdom on how our emotions (and having a stressful job) can actually be causing our weight to stay put!
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Are you used to working 12 hour shifts including night shifts? What about being the only female on shift? This week Audra chats to Christin Plint about what it’s like to work in the male dominated mining industry, along with her two passions – travelling to obscure destinations and saving the orang-utans
The post HSW 002: 12 Hour Shifts, Night Shifts and Working in the Mines with Christin Plint appeared first on The Wellness Couch.
In the very first episode of The Healthy Shift Worker, Audra interviews Jody Stark from the QLD Regional Sleep Clinic to learn more about sleep, what exactly is it, and how to overcome one particular sleep disorder called sleep apnea.
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In this very first episode of The Healthy Shift Worker, the CEO of the Wellness Couch, Marcus Pearce interviews the host, Shift Work Veteran and Accredited Trainer, Audra Starkey. We hear a little about Audra’s story, why she decided to launch the show, and what type of topics are going to be covered throughout this Listen In
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