The Healthy Shift Worker

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.