The Healthy Shift Worker

From a circadian biology perspective, the body relies on an internal clock system that synchronizes its various functions with the environment.

This internal clock, known as the circadian rhythm, helps regulate vital physiological processes—like sleep-wake cycles, hormone production, body temperature, and digestion—in a 24-hour cycle.

To "know" the time, the body relies on cues from the environment, particularly light, which is the primary "zeitgeber" or time-giver.

Specialized light-sensitive cells in the eyes (called intrinsically photosensitive retinal ganglion cells or ipRGCs) send signals to the brain’s central clock, the suprachiasmatic nucleus (SCN) located in the hypothalamus.

The SCN interprets these light cues and orchestrates various clocks throughout the body’s tissues and organs, ensuring that they are aligned with the external day-night cycle.

This system enables the body to coordinate functions so that they occur at the most appropriate times, such as releasing melatonin to induce sleep in the evening, producing cortisol to wake up in the morning, and activating digestion when it’s optimal to eat.

Circadian synchronization supports overall health and resilience, while disruptions (like those caused by irregular light exposure or shift work) can lead to a range of metabolic, immune, and cognitive issues due to the misalignment of internal processes with external cues.

Quite simply, optimal health isn't all about the food that we're eating and the amount of exercise that we're doing.

TIMING, on the other hand, is everything.

Audra x

You're Not Broken.

Your Environment Is.

The human body is extraordinarily resilient, however, you're doing something that goes completely against what it intuitively wants to do.

It cannot thrive in an environment that forces you to repeatedly disrupt your circadian clock.

Because our ENTIRE sense of health is guided by our daily rhythms.

So when we work in a windowless office or spend the most part of our day indoors two of our biggest circadian organs - the eyes and skin, do not receive appropriately-timed light signals that help to fire up the mechanics that drive internal cellular processes, such as mitochondrial function.

The result? Relentless fatigue and a lack of motivation to do anything.

So go easy on yourself.

Make sure you take time out for you -WITHOUT guilt.

Rest. Relax. Restore. Repeat.

Even better if you can do it outside in the fresh air, sunlight and grounded.

As in bare feet on the earth.

4 "shift work" essentials for every single person that works 24/7.

Audra x

Have you tuned in to our latest podcast 🎙️ episode # 124 - Hormones, Light & Metabolic Health with Dr Kelsey Dexter?

If not... it's a cracker!

In this 1-hour long episode, endocrinologist Dr Kelsey Dexter discusses the intricate relationship between hormonal health, metabolic health, and circadian rhythms.

A trifecta for anyone working 24/7.

Kelsey dives deep into topics like leptin resistance and thyroid health, along with weight loss medications and the significance of nutrition, light and movement in achieving metabolic flexibility.

It was such a pleasure to have Dr Dexter on the podcast as she's a health practitioner with a ginormous heart!

This is a SHORT clip from the episode with Kelsey. iTunes, Android & YouTube links in the comments below to LISTEN or WATCH the conversation in full 🎧🎙️.

Enjoy!
Audra x

Should we be following the Australian Dietary Guidelines when it comes to reducing the obesity and Type2 Diabetes epidemic?

Is it really making a difference or is it time for a much needed overhaul?

2020 Australian of the Year, Dr James Muecke, shares his insights in our latest Healthy Shift Worker podcast, episode 123 - Type 2 Diabetes, Real Food and Eye Health.

Link to watch and/or listen to the episode in full in the comments.

Audra x

Dr James Muecke

New Podcast Just Dropped! 🎙
HSW Episode 123 - Type 2 Diabetes, Real Food and Eye Health with Dr James Muecke.

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.

Here's a sneak peak from the episode.

To listen and/or watch the episode in full, click on the links below and please don't forget to give it a rating ⭐️ and /or share it with others as this helps to raise more awareness around the importance of shift work health.

Audra x

New podcast episode just dropped!

Episode 122 - Sun Avoidance, Artificial Light and Skin Cancer with Zaid Dahhaj.

Our eyes and skin are our most important circadian organs as they help to control every aspect of our biology through the signalling of light (and darkness).

Given shift workers spend considerable amounts of time indoors and under artificial light, it's time to open our mind to the possibility that what we've been told around sun exposure and skin cancer isn't entirely true.

Available to listen or watch via the links below.

Audra x

My MOST IMPORTANT and comprehensive course to date!

The Circadian Lifestyle Program - Exclusively For Shift Workers.

Addressing a phenomenon that has become the most pervasive health issue faced by shift workers (and even non-shift workers) in society today, that being CIRCADIAN DISRUPTION.

If you're tired of spinning your wheels spending a fortune on pathological testing, pills and potions with little improvements in your health, then this course IS FOR YOU.

Whether it's gut discomfort, fatigue, lack of mental clarity or an expanding waistline that you can't seem to shift - for just $30 AUD / month you can learn how to implement strategies that will actually address the root cause of your health challenges, instead of just suppressing symptoms.

To access the course, click on 'The Healthy Shift Worker Skool Community' link in the comments below ⬇️ 😊 .

Audra x

Is alcohol taking control of your life?

It's really easy to resort to alcohol as a way to cope after a pretty stressful shift, but what are the effects - both long and short term?

This week's guest on 'The Healthy Shift Worker' podcast is best-selling author and alcohol-free life coach Amanda Kuda.

Tune in as Amanda delves into some of the ways alcohol influences our decisions, behaviors, and overall well-being that she shares in her book - 'Unbottled Potential'.

Here's a sneak peek from the conversation. Episode 121 is due for release tomorrow!

Audra x

It's landed!

Healthy Shift Worker podcast episode number 120 - 'Can You Catch A Cold? Untold History and Human Experiments' with Daniel Roytas.

In light of events over the last few years, this podcast has to be the MOST PROFOUND interview I've ever done.

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.
- 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 given what we've just been through over the last few years, and to do their own research.

Link to listen or watch the FULL EPISODE in comments below 👇 .

Audra x

To follow Daniel, visit

,

❄️🤔 Ever wondered if you can really catch a cold? Sounds like a crazy question to ask?

Well in our upcoming podcast, "Can You Catch a Cold" with former University Lecturer Daniel Roytas from , we do a deep dive into the science behind common colds and some of the surprising research which was undertaken over 100 years ago.

Here's a sneak peek from the episode - one that is likely going to challenge your current understanding and belief systems so listen in with an open mind. 🎧✨

Audra x