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Join Clinical Nutritionist, Metabolic Balance and Circadian Health Practitioner Audra Starkey as she uncovers the truth about what’s really going on with our health whilst working 24/7 and some of the things that we can do to help prevent poor health outcomes. Audra also interviews current and former shift workers from an array of different industries and occupations, who are essentially the real experts behind working 24/7.
Episodes
Wednesday Feb 21, 2024
Wednesday Feb 21, 2024
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/
Wednesday Feb 07, 2024
Wednesday Feb 07, 2024
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/
Friday Jan 19, 2024
Friday Jan 19, 2024
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/
Friday Jan 05, 2024
Friday Jan 05, 2024
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/
Monday Dec 18, 2023
Monday Dec 18, 2023
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/
Tuesday Oct 24, 2023
Tuesday Oct 24, 2023
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/
Wednesday Nov 23, 2022
Wednesday Nov 23, 2022
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/
Friday Oct 14, 2022
Friday Oct 14, 2022
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/
Tuesday Sep 27, 2022
Tuesday Sep 27, 2022
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/
Thursday Jul 21, 2022
Thursday Jul 21, 2022
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