Night Shift Reality Check

SPEAKER_02 0:06

There are many of us who love working the night shift, or do we? Is it good for our health and uh what do we do to survive it? Those that work overnight, those that work shift work or any kind of shift work. Uh we bring in Roger, Roger Sutherland from a healthy shift. Uh Rog has, as you probably know, uh creator of Shift Work Champions trademarked. Uh Roger is a shift work performance fatigue risk specialist, 40 years frontline working as a uh former copper in Victoria, uh, and now does all these uh talks and amazing things. Roger nice to see you.

SPEAKER_01 0:41

Good morning. What time does your alarm go off? Uh it went off at 3 30 this morning. Pretty good in my Oslo sleep buds, so that the beautiful Melissa could stay asleep. And so she doesn't hear the alarm uh she doesn't. That's the beauty of the sleep buds. The Oslo sleep buds, if you're a shift worker, um, they are really good. They play a white noise, which um helps you to uh your brain focuses on the white noise and um you don't hear anything outside of that. Really good. So what's the difference between that and say uh apple buds, for example? Oh, they sit right in your ear. They're very soft and they sit right in your ear. So this one over your ears. Those people that walk around with toothbrush heads hanging out of their head, I've never quite understood that. Well, that's what they are, toothbrush heads. Now that I've said that, you can't unsee it.

SPEAKER_02 1:28

No. So I can't see it.

SPEAKER_01 1:30

I see everyone walking around the city with toothbrush heads. I want to know, is that a safe place to keep them or what? Yeah, well, that's have you ever worn a pair? No, I haven't. Oh, the sound's fantastic. Yes. Well, I'm not an Apple person, so I don't use those. But um, overnight for our shift workers, the Oslo sleep buds are just absolutely superb. They've just released version two of them. Um, what I love is because if you are slightly neurodivergent or you have problems calming your brain to sleep, the Oslo Sleep Buds, um, you can play a Spotify playlist. I play an EMDR, which is um a type of wavelength that goes left to right, right to left, left to right, backwards and forwards. Across the buds? Between the right and left. And what it does is it actually centers your brain um and it calms you right down, ready for sleep. And then as soon as you go to sleep, they register that you've gone to sleep. They go across and they just play a white noise. Um and the good thing is if you are a shift worker and you're with sleeping with a partner, what happens is the sleep bud actually literally just flicks over to um the alarm in your own ear, no one else can hear it. Um and uh and then you just gradually just get up and disappear out of the room and turn up at 3 AW at 4 30 in the morning. Easy. That's too easy. Easy. Yeah,

Sleep Buds And Calming The Brain

SPEAKER_01 2:50

too easy.

SPEAKER_02 2:50

Um What are we going to talk about? Well, we've got lots of things to uh I want to ask you. Yeah. When have you had your last blood test? I'm thinking I'm thinking probably a bit less than twelve months. Yeah, really good. And it was purely purely for no particular reason, just to test your own.

SPEAKER_01 3:05

But we should yeah. I go every six months, I have my blood done every six months. I get a full panel done. Um as a long-term shift worker, it's something that is super important to keep an eye on your bloods. Um, everybody should be. Look, we're so blessed here in Australia that we can get a blood test done every six months. It doesn't cost us anything at all. All you've got to do is go and see your doctor and ask for a referral and say, I just want to get a full panel of bloods done. There's a number of reasons why we as shift workers should be getting our bloods done, or even people who are awake overnight or starting early, just humans. We should be having our bloods checked because as shift workers with that circadian misalignment, it has a massive impact on our biological health in so many ways. Now let's talk about one in particular while someone sits here snacking on TV snacks overnight. Not me. No, not me either. The other side of the glass. Could be. Yeah. Rumour has it.

SPEAKER_02 3:59

Um I had in fairness, I'd been off him for a long time, and then last week I capitulated once was it last week, Jay? Where I had uh two or three of his TV snacks.

SPEAKER_01 4:10

Yeah, okay. Well one of the problems that we have is do you did you find that you were just craving sweetness?

SPEAKER_02 4:15

Like you just wanted a bit of sweetness or uh No, probably because in fairness to Jay, um because because A, they were there, and because they were there, so it was easy to have.

SPEAKER_01 4:29

Yep, and that's it. It's boredom on night shift for a lot of people. We eat out of boredom. One of the problems that we do have is overnight we are, and I'm not gonna go into the whole science, but we're incredibly insulin resistant, right? Now, insulin is what is secreted by the pancreas and shuttles glucose into our muscle to be burnt. It's like the bus carrier, right? So when we eat anything like um glu um anything that's a carbohydrate, um, what happens is it converts to glucose in our bloodstream, and then the pancreas goes, oh, we've got sugar in our bloodstream, we must shuttle that into the muscle to be burnt. But unfortunately, overnight our muscle is closed and it doesn't allow the glucose to go into the muscle to be burnt. Now, one of the reasons why we need a blood test as a night shift worker, and we should be, is we need to keep an eye on our HBA1C, which is a mark of glucose in our bloodstream. Um, elevated HBA1C leads to diabetes, right? And we have to be extremely careful because the incidence of people who are awake overnight and shift work and diabetes is enormous. In fact, even me, and I'm fairly healthy and fit,

Blood Tests And Hidden Health Risks

SPEAKER_01 5:40

was almost pre-diabetic at one stage. Because of the overnight work. Mm-hmm. Or sorry, not because of No, no, because of the overnight work, because insulin resistance and it's what we eat, you know, we can get to the stage where we just snack on things. One thing I want people to know is when you eat, like during the biological. Don't people snack during the day, mate? Yeah, but it's different because your body processes, metabolizes, and stores nutrients different at two o'clock in the afternoon than it does at two o'clock in the morning. Right? So we we are more efficient. Our our body is more efficient to process nutrients that we consume in the morning between like 6 a.m. and midday, and then it starts to taper off later in the day. Then overnight, our body becomes insulin resistant, it actually goes into a rest mode, even though we're awake. So what happens is whatever we eat tends to go straight to body fat. And you notice that shift workers gain a lot of weight all the time. So what we do is we've got to try and avoid eating things that are going to cause us problems overnight. And the blood test is something that keeps an eye on our blood glucose levels. Um don't we know a lot of that though, intellectually, we just don't necessarily live it. 100%.

SPEAKER_02 6:56

Yeah.

SPEAKER_01 6:56

Yeah, we do. We we all a lot of us know oh, we shouldn't be eating overnight. Although, although, having said that, um I'm in the Reddit group um or in a Reddit group of night shift workers. Oh, really? Should I join? No. Oh, no, it's a dumpster fire. Um and I look at it as what's social media.

SPEAKER_02 7:13

Social media is a dump is a is a rubbish bin.

SPEAKER_01 7:17

But the thing is, people g seek help and get help. I need social media for my business. I have to have social media. But it's because you've got to reach it. Well, it depends on how you use it. Yeah, it is. It's very, very confusing. And in fact, coming out of five o'clock, I want to talk about what is the best diet? What is the best diet for us as a shift worker to have? And the reason why. As a shift worker per se, or as an overnight worker, anyone, anyone that works overnight is a shift worker, but what is the best diet? And I want to talk about that because as you've said, social media is a dumpster fire, and so many people are confused. Should I do this diet? Should I do that diet? What diet should I do? What does Karen do? Karen does this diet, and Jendi does another diet, and that works for her, and you try it and it doesn't work. But the question that I've got today, and I want people to call us on 133693, when did you have a last blood test? And did it pick anything up in the blood test? Because shift workers get very, very used to just feeling ordinary and tired, and it masks a lot of health issues like cardiovascular disease. We can have vodka, you know, we feel really tired all the time. We don't get the sunlight. Vitamin D is something that needs to be checked because we can only really get the uh vitamin D from the sun. Um, iron for females, uh, for all of us as shift workers, iron deficiency is huge. So important, as we talked about before. And menstrual rating females as well. Vitamin D is a sorry, uh, iron is a massive issue. Um, and a lot of women say, Oh, I'm so tired, I'm so tired. Well, they're iron deficient, so we need to get that checked. Um, thyroid problems that people have can look like shift work problems as well. So many issues. And we should get level, keep our bloods checked all the time because it gives us a baseline to work off. So a doctor can then be comparing it to the last time, comparing it to the last time. But I know for argument's sake, me, I had a very high PSA, which is the protein in the blood that indicates prostate cancer, and I had a very, very high PSA. I still throw an extremely high PSA, but I've had biopsies and it's been checked over and over again. There's no cancer there, but it gives us a baseline. We know because if another doctor was to look at mine, he'd go, Oh my god, this is a massive problem. So having that blood test done regularly gives you a baseline that you can compare to um from one test to the next. And no symptoms uh because of that? None. I have no symptoms. It was picked up when I was 40, and I still get my blood stone every six months to check my PSA, and we watch for a spike on the elevated level. I've just got a high PSA.

SPEAKER_02 9:55

Uh Jan says uh those buds you were talking about, what was the brand?

SPEAKER_01 9:58

Oslo. It's OZLO. OZLO, and you can uh they're if you go if you just put in Oslo sleep buds, uh, they're expensive. They're in the order, they're on sale at the moment. The new ones, they're just under $500, yes.

SPEAKER_02 10:15

Jan says about that too, five about $500.

SPEAKER_01 10:17

If people go to um my website at healthyshift.com, the up the top there there's resources. Um, if you go into the recommended products and you can see all of the products that I recommend that I've tested and used, the Oslo sleep buds, are right there. Something that I use every night, regardless of whether I need an alarm or not. If you are neurodivergent or you've got ADHD and you have trouble shutting down, these are incredible. They're soft, they sit in your ear, they're very, very comfortable, unlike the um the other buds that people wear that hang out of your ear or what'd you call it? Toothbrush toothbrush heads. Now that I've told you that you can't unsee.

SPEAKER_02 10:58

No, I can't. Because people now wear them on TV. I know. Whether they're doing sort of content. And podcasts.

SPEAKER_01 11:03

I see people doing podcasts with them in, and I think, oh no, no, no, no. Speaking of podcasts, episode 400 this morning for me. Episode 400 of my podcast. Big round of applause.

SPEAKER_02 11:15

Absolutely. Thank you, Joe. Thank you. Now here's the question I have about podcasts at the moment. Yes. Is there a person in Australia that doesn't have a podcast?

SPEAKER_01 11:24

Have you got a podcast? Well, I suppose you Well, you do, don't you? Because they um everybody has a podcast.

SPEAKER_02 11:31

When do people get time to listen to every single podcast?

SPEAKER_01 11:34

Well, they don't, but they choose the topic of their joy. See, like mine is the only shift working podcast out there. So if people want to pick up tips and hints and and ways to go about uh shift work, you need to be listening to A Healthy Shift, the Shift Work Podcast.

SPEAKER_02 11:50

Michael says, uh really love Rogers segment. So much information, great information, uh, one of the best segments on radio. I really appreciate that, Michael.

SPEAKER_01 11:59

Thank you so much. We've just kicked off.

SPEAKER_02 12:00

Uh blood test. Uh, when did you have your last blood test? Come and join us, 133693.

Insulin Resistance And Night Snacking

SPEAKER_02 12:05

And is that topic two for this segment?

SPEAKER_01 12:08

Uh topic two is the things that impact on sleep. Like we you know, what what is it that impacts us? And there's some really, really uh interesting. Well, usually the lack of sleep. So, yeah, if people want to call us on 133693 as well and tell me why they can't sleep, and let's try and break it down and help you with it. Come and join us, 133693, as Roger said.

SPEAKER_02 12:28

Or you can send a text, 0477-693-693. Yes. Thank you for all these uh callers keeping coming. Uh you'll get through straight away. 103693 is our telephone number. Uh, in particular, the blood test. I'm not sure it's a yes or no answer with the blood test, I guess, but uh so the idea of having a regular blood test for everybody is high on the agenda. It should be high on the agenda.

SPEAKER_01 12:53

It really should be. Just go and see your doctor and get a referral and get one done so that you've got a baseline, something for the doctor to look at, because there can be so many issues going on. Like a lot of sh a lot of shift workers out there say, I can't sleep, I don't sleep, I've got a problem, right? But do you know what? Sometimes it's not actually the shift work that's causing the problem. They might have sleep apnea, they could have have insomnia, and these things can actually be addressed. And we have research that shows us that a lot of sleep problems, a lot of shift workers literally just put it down, I'm a shift worker, instead of actually addressing or having the problem looked at. Sleep apnea is huge now. What about uh tradies that are about to jump into their high lucks this morning? Yeah, well, the tradies are the same, they should still be getting those blood tests done. Like it's four, you know, they've probably been up since quarter past four. You know, they'll zip by the 7-Eleven and grab their sausage roll and their big M, spike the blood sugar. Not ideal. Oh, a long way from ideal. Like a long way from ideal.

SPEAKER_02 13:56

We always say occasionally, but not on a regular basis.

SPEAKER_01 13:59

No, no, but the thing is, what a lot of people don't realise is the first thing that you eat in the morning actually sets you up for the day. And a lot of people will grab a piece of toast with some jam or honey and off they go with their coffee and have it on their lap in the car on the way to work. But what the problem that you have with that is yes, it gets you up and about, and you get the sugar spike and it gets you going, but then you crash so hard that you find yourself snacking through the rest of the day. And that's why, you know, having some overnight oats is an ideal thing so that you can grab it, you can still eat it on the way, or you can do whatever. Very, very simple.

SPEAKER_02 14:35

I have an annual blood test for the annual checkups at least to the last 50 years, certainly earlier this year. Excellent work. We talk on the programme last week or the week before about uh donating blood. Have you donated blood?

SPEAKER_01 14:46

I'm not allowed to.

SPEAKER_02 14:47

Uh right.

SPEAKER_01 14:47

Yeah, I'm not allowed to. When I say I'm not allowed to, I went um and I'm on a uh monthly medication for um an autoimmune disease, and uh which has probably come out of shift work as well, but I'm on a medication and they won't allow me to donate. But Melissa donates regularly. Good girl. Yep.

SPEAKER_02 15:04

Meredith, good morning and welcome.

SPEAKER_00 15:06

Good morning, Tony. How are you?

SPEAKER_02 15:09

I'm well. Say hello to Roger. Good morning, Meredith.

SPEAKER_00 15:11

Hello, Roger. I'm getting off food. I want to tell you what I did Saturday night.

SPEAKER_02 15:17

What did you do Saturday night?

SPEAKER_00 15:19

I went to see Mark Anthony as well.

SPEAKER_02 15:23

Oh, was it just wonderful?

SPEAKER_00 15:25

Oh, as good as you would have hoped.

SPEAKER_02 15:27

Now, Mark Anthony, for those that may not necessarily know, uh does the amazing Elvis Presley.

SPEAKER_00 15:33

Yeah, he's tremendous, he really is.

SPEAKER_02 15:36

But you'd seen him before, hadn't you?

SPEAKER_00 15:38

Uh about nine years ago, yeah. Yeah, he's been he'd been doing it for twenty-two years, he says, and this is his final show and everything.

SPEAKER_02 15:48

And final show or final season.

SPEAKER_00 15:52

No, finally can't do it anymore after this.

SPEAKER_02 15:54

Oh, so that was his the other night was his last show.

SPEAKER_00 15:57

Yep.

SPEAKER_02 15:58

Ever.

SPEAKER_00 15:59

Unfortunately. He b he might make a comeback later, but twenty-two years doing it, you know, you wear yourself out a bit.

SPEAKER_02 16:07

Well, yes, yes, you would. You certainly would. Uh Meredith, I'm pleased you enjoyed it. Well done, and for thank you for uh letting us know. Uh one of the great uh artists doing Elvis Presley.

SPEAKER_01 16:17

You're a great fan of uh Elvis Presley. Very much so. My mum's got a uh is a big fan of the Elvis Impersonado. I'm not sure of his surname, but his name's Damien. And she talks about him, they go and follow him around everywhere. Through COVID, he was doing live shows. Um he was doing live shows on Facebook for them and things like that. So it survived through COVID with that. Um and now you know he plays he's got bigger and bigger and bigger now. He's quite quite large.

SPEAKER_02 16:45

Uh blood tests have an annual blood test to check up at least uh oh no, we've read that one. Uh every 50 years.

SPEAKER_01 16:50

Yeah, well done. But when did you had your last one in the last 12 years? Did it show in a little of most. Because you've been doing the show now for the last few years. Three and a half. Three and a half years. Three and a half. Two and a half. Three and a half. So I've been doing this three and a half because I came in on just after Christmas. Pretty early. You came in pretty early. You might have been three, yeah. You started just before the Christmas and I came in just after Christmas, I think. Um Okay, my goodness, we've been doing this a long time. I know.

SPEAKER_02 17:17

Trying to get away with it. We're getting away with it. No, we are getting away with it.

SPEAKER_01 17:21

Don't you do you ever sit here and just wonder wait for the door to open and the police to come in? Well, I'm waiting for the door to open.

SPEAKER_02 17:25

I'm thinking that I might put my hand up to host the uh Today show online next year.

SPEAKER_01 17:31

No, not controversial enough. Huh? You you you don't lean either way, you're not controversial enough. Well, you've got to be middle ground, don't you? Oh, well, they tell you what to say anyway on the commercial networks. Well, they duly.

SPEAKER_02 17:44

Do they?

SPEAKER_01 17:44

Absolutely they do. They tell you what you can't say. How did I get there?

SPEAKER_02 17:49

How did you get there?

SPEAKER_01 17:50

Ask Carl. Carl Stefanovi is adamant that they were he was not allowed to speak about certain topics in certain ways because it would have cost him his job. He knew that. So don't tell me that the commercial media is not manipulated in that way that it can't get a clear message out or an opinion. It is an opinion. You've got to remember everyone's got an opinion. And it like a like a bottom, if you've got to be able to do it. Everyone. Everybody knows. Were we going to say that?

SPEAKER_02 18:16

But everyone's got an opinion. Clean that up beautifully. It's Australia Overnight. Now, this is Australia Overnight with Tony McMahon.

Sleep Problems That Are Not Shift Work

SPEAKER_02 18:26

Roger! Roger Sutherland who uh comes in every couple of weeks and uh talks all things to do with a little bit of health, little bit of ideas, getting around the idea of uh being a shift worker. If you have just tuned in for the first time, nice to have your company. I'm Tony Mack. Uh Melbourne, just over nine degrees. Foggy. Was it foggy when you were driving in? No. No fog. Beautiful. Uh fog and then mainly sunny. Uh Perth, 14, say 15 degrees at the top of 20. And uh Adelaide, hello to you. Uh 14 degrees at the top of 18, maybe a shower or two. Uh fog, if you see any fog out where you are, let us know. 133693. Uh Paul, good morning.

SPEAKER_04 19:59

Yes, good morning, gentlemen. Um I I'm a chauffeur driver, so I'm like an irregular shift worker, as in like this morning at 2 30, 4 30, 6 a.m., 8 a.m. pickups going in and then a peek and then working a bit later tonight. A bit of a a regular sleep and and whatever, and different mornings and nights. But I manage to well and limit my caffeine intake and whatever. I'm pretty good with that. What I want to ask you on 62 is you're getting too regularly now with these ads, you know, for these concoction drinks that have got uh NMAs and vitamins and this and I won't use the the brand names, but you know what I'm talking about, too. What do you think think of them?

SPEAKER_01 20:47

No, I don't, no, I I don't agree with them. I'll I'll tell you um I I I don't thanks for your call, Paul. And you are a traditional shift worker, not a sort of, because anyone working outside of eight

Energy Drinks Versus Evidence Based Supplements

SPEAKER_01 20:59

eight a.m. to five p.m. any hours, if you work more than two hours outside of those hours, then you're a designated shift worker. So you are a shift worker. In fact, you're a night shift worker working the time that you work. Um, don't get sucked into all of those sort of things, Paul. Um, avoid them. The only things because why? Well, because there's not there's no robust evidence behind them. The the no with the evidence is quite skewed towards selling a product. I think if someone's sitting there and talking about something and saying that there's a problem and creates a a lot of marketing is they create a problem for you and then sell you the solution for it. That's that's that's the marketing, that's the way it goes. Um, so what I would do is be careful. One thing that I would say, and this is not something that I do sell, have you tried creatine, Paul? Are you are you taking creatine on the regular?

SPEAKER_04 21:53

Uh I I actually do take it on a regular basis because I'm lucky enough that I go to the gym at least sort of four or five times a week. And uh I know the value of it, and someone told me, even when you're not going to the gym, take it because it's then good for your brain, or something like that. So Okay.

SPEAKER_01 22:11

So the thing that we want, or the thing that we really want you to do, or I would suggest, give it a try. When you are going into those nights, or you've got a situation where you know you've got to get up at 2 30 and you are struggling, you know that you're gonna be struggling cognitively, double or even triple your dose of creatine overnight. So so instead of taking your you take a normally just one scoop of creatine at five grams, three to five grams. Correct. Yep, so double or triple that. Now you can spread that out over the day, but if you double or triple that, you'll find that you'll get a benefit of it cognitively on your brain. You won't feel so brain fogged. And the reason why this happens is because creatine is the Energy currency of the cell, and we don't get enough to our brain, and when we're really struggling, taking creatine and having that go in and taking like more of it, it crosses the blood-brain barrier and helps with the energy currency of the cells in the brain, and it can make a big difference to people. Now, I I would suggest that people drink a lot more water. If you're going to be taking creatine, you need to drink a lot more water because the water, creatine drags water into the cell, and that's the idea of it, and that's what it actually does.

SPEAKER_02 23:27

So, for those that don't know, you're talking about we don't know what you're talking about.

SPEAKER_01 23:30

Creatine monohydrate. What is it? It's it's a powder, it's a creatine monohydrate, it's the most researched and ethically safe. Anyone that's got, and I would say seek medical advice, obviously, as we do, seek medical advice for your situation. But particularly females as well, creatine stores in a female drop off significantly as they go over 40 towards, you know, that uh perimenopause time. Um, and so by supplementing peri uh supplementing creatine monohydrate can actually make a massive difference to female health and how they feel around brain fog and that fatigue in the afternoon and um and also um uh there's uh a lot of evidence around this now, a lot of evidence around uh creatine and its benefit. It's not just a a Jimbro uh powder that people take. Um so creatine is one, fish oil is another one, and vitamin D are the three. They're the only three that I really recommend. The rest of it's very, very sketchy evidence behind a lot of the others.

SPEAKER_02 24:30

Good on you, Paul. Keep in touch. Thank you for your uh thank you for your call, Paul. Yeah, well excellent. Uh 13693. So, what we're talking about now is uh the best diet. The best diet, but is it one size fits all?

SPEAKER_01 24:43

I I think I I'll I'll say this to start off with. I think the best diet that anyone can be on is the one you can stick to. That's the best diet. Now you might be a big bowl of cocoa pops. Yeah, well, if you can stick to that, right? Now the idea is that we like we want to be we want to be intelligent about it, like we want to make sure that we're eating well. But a lot of people, like we look on social media and everyone's very concerned about weight because social media now gives us this body phobia, this body dysmorphia. Oh, I've got to look like that, I need to look like her. I need to look like him. One of the biggest problems that we have today is that how we're supposed to look. We need to look that way. Now we don't want visceral fat around our gut, that internal fat. We don't want that that belly, that fat around our waist. Because as shift workers, we really struggle with that. That's where the fat

The Best Diet You Can Stick To

SPEAKER_01 25:36

goes. But it's the fat around the organs that are really, it's really damaging, it creates inflammation, that causes us all sorts of problems through the gut. So, what's the best diet? Well, the one that you can stick to. Because a lot of people go onto fad diets. Oh, Karen's doing that, I must go and do that diet, it's keto. So you you know, you cut all your carbs out and you just do fats and high protein, and oh, that works. It works for Karen, and two weeks later you can't stick to it because you feel angry. And of course you're gonna feel angry because you've got no carbohydrates in your system. Um, and then another person says, Oh, you've got to do the carnivore diet. So we go and try the carnivore diet, we stick with that for a week and then. But we can't be trendy, though. It's very trendy. But they're all trendy, they're they're all trendy. But the Mediterranean style of eating is in is the evidence supports it. Bad. Yeah. It is absolutely the best. What we want is we want fish and poultry, we want vegetables, we want um uh fruits and vegetables, and we want extra virgin olive oil, um, healthy fats in our diet, and we want meat maybe once a week, once or twice a week at the maximum. That's the Mediterranean style of eating. For years though, Roger, we've been bombarded, bombarded. And every every day. But they're creating a problem for you and selling you the solution to gain. So what they're doing is they're saying, this is it. Research tells us that this is it. But research consistently only ever tells us that the Mediterranean diet is the most successful diet for what we need to. When I say diet, it's not a diet, it's a style of eating, right? And and it it is really healthy and very, very good for us. But there's an even better diet. Over the top of that. A better. Yep. And it's called the light diet. Which is getting daylight during the day and getting sleep in the dark at night. Yeah. And that is the best diet that there is. And there's a reason for that. Because it allows a diet, that's a behaviour, isn't it? Yeah, but uh it's we call it the light diet. Get your light diet. People are going off out after diets all the time. If you get your the your diet of light, you've got to remember, dieting is just what we eat, right? It's just whatever it is that you're actually eating, that is your diet. All right. Like humans are omnivorous, so we eat, you know, fruits, vegetables, meats, we eat the whole lot, right? So getting your light diet right, so getting up early and getting early sunlight, daylight, not lights inside. We you know, research shows now that the Americans spend 93% of their time inside under artificial light. Now we've got to remember with artificial light. That's a nation going really well at the moment. Well, there's a problem. But and we talk about an obesity crisis and we say, oh, we've got to cut out carbs and we've got to cut out sugars. What about we get our light diet right? And I'll tell you why. When you get your light diet right, as in you're up and you've got early daylight and you're getting movement and you're controlling stress and you're getting sleep and you're eating earlier in the day instead of later in the day, as you are biologically meant to, all of your hormones balance up in your body, and therefore you're not craving those sweet foods after hours or things like that. And this is the problem that people have is they're eating non-stop all day and into the evening, sitting there watching TV, getting that blue light exposure, the artificial light at night, and that is throwing all of their internal hormones out, which is well, I can't stop snacking. I can't stop snacking. I just want to, you know, and that's where you're off grabbing the block of chocolate or you've got the cheese platter out or you're drinking or and it's so accessible. And so accessible. So accessible. And we've got to the stage now, but you don't even have to leave the couch. You just pick up your phone and it arrives at the front door. And it arrives at the front door.

SPEAKER_02 29:20

We love it. What a great world in which we live. 133693. Uh so what would you imagine? It'd be fascinating fascinating to find out from people who would be brutally honest. How much daylight? How much daylight and what is their current diet. Yeah, what how bad? Yeah, yeah. Or not eating. Yeah. 133693. And and the other uh thank you. Nice to have your company. If you've just joined us, so Roger Sutherland from A Healthy Shift is here. We catch up with Roger every couple of weeks or so and uh talk about uh how we behave, what we're like, uh what we're eating, what we're not eating when you're working really strange, uh interesting hours. And there are many people listening now who are uh working shift work, they're either coming home, getting up nice and early, whatever the case may be. Harvey Kilmore, morning.

SPEAKER_03 30:04

Good morning, sir. Um I'm a shift worker. I've been a shift worker for 20 years. I'm a security officer. Well, I work in a gatehouse. Yep. I'm a s security.

SPEAKER_01 30:16

Yes.

SPEAKER_03 30:17

I work in a gatehouse. I have rotational shift. So I can work, for instance, I'm working tonight, Monday, and Tuesday, then I have three days off, and then I then I work Saturday and Sunday day shift. Um I don't have any problems with my health. I've been listening to the diet recommended. Yes, I do exactly that. I have fish, poultry, and meat during the week.

SPEAKER_01 30:46

Yep.

The Light Diet And Real World Routines

SPEAKER_03 30:46

I walk I walk my dog for an hour and a half on uh when I'm working not working night shift every day. I get plenty of sunshine, plenty of exercise, don't have any health problems, and I'm 77.

SPEAKER_01 31:01

Wow. Teammate, we've got a pin up boy. Yeah, we have to. Harvey, you're gonna become our night shift pin-up boy. That is I that is I was just sitting there nodding with every single thing that you said, Harvey. You are absolutely crushing it. When you say you work night shift, what time do you work? I work 12 hour shifts. Yeah, well done. So you're doing a four-on-four off rotation?

SPEAKER_03 31:23

Well, i it's a rotational shift. For instance, tonight I work uh twelve hours, tomorrow I work twelve hours, then I have Wednesday, Thursday, Friday off.

SPEAKER_01 31:34

Yes.

SPEAKER_03 31:35

Then I work twelve hours on the weekend, and then I'll have Monday and Tuesday off, and then next week I'll have Wednesday, Thursday, Friday night shift.

SPEAKER_01 31:45

Well, everyone needs to listen to Harvey because he is all over it. Well done, Harvey, and that's why you're healthy at your age. Killing it. It's fantastic. Killing it.

SPEAKER_02 31:53

And when Harvey speaks of it, it's it's almost it's it just makes sense. It makes sense. Of course it makes sense. But we don't do it. Tone in Portland. Good morning to you.

SPEAKER_05 32:05

Good morning, everyone. Um my uh my routine or our routine, my live at night is uh we had through the week.

SPEAKER_01 32:15

Yep.

SPEAKER_05 32:15

Uh background. I don't take any medication.

SPEAKER_02 32:39

Good boy.

SPEAKER_05 32:41

I feel tired and I I just put it down to the road to make so rotten.

SPEAKER_01 32:46

Yeah, mentally exhausted. Isn't it funny? I was gonna say to you, Dan in Portland, you might it'd be like driving on the moon surface down there at the moment.

SPEAKER_05 32:55

Oh, yeah, mate. I'm an astronaut.

SPEAKER_01 32:58

Oh, I reckon you would be. Um the other thing, Tony, I would suggest as well, is because it sounds like you're doing everything right, is um give the creatine a go as well at five grams every day. So just uh spell that slowly for people. Creatine C-R-E-A, T-I-N-E, and it's creatine monohydrate. It doesn't matter what brand or where, if it's creatine monohydrate, it is creatine monohydrate, so it doesn't matter. So if people were to do that, but you might find that that will help you with that fatigue when you get to the stage where you are a little tired, Tony. But yeah, uh you're probably more tired now as you're getting older, and the other thing is too, you're driving on the moon surface down there, too. It's terrible.

SPEAKER_02 33:38

Very good point. It is the moon surface, some of those roads, as we well and truly know. Uh g'day boys, uh desperately seeking help with a diet, age 57, female, around about 86, uh 88 to 86. Uh, truly struggle with weight loss. Any form of exercise can be tricky. Uh, also have lap band. I'll tell you what, Kate, keep listening. We'll come back with some sort of uh feedback on that for you, the other side of this on Australia overnight. And three RW breaking with Ross and Russ coming up uh very shortly, and Tom Elliott, just after uh 8:30. A query from uh Kay uh losing weight, the only way I've been able to lose weight is actually don't eat. That's not the answer either.

SPEAKER_01 34:16

No, that is absolutely not the answer because this is a big problem. Uh Kay's got a text message here as well. I see you, Kay, um, desperately seeking help, five foot two short, carries a bit of weight, uh, has PBC and is also sarcopenia. Kay, take the pressure off yourself. Just get out and walk and get daylight. I know you work nine to five, but get as much sunshine and daylight as you can and walk. Give yourself a 30-minute challenge every day to get out and walk. Every day. Thanks, team mate.

SPEAKER_02 34:45

And you've got to make that give. We all do, by the way, not just Kay. We're going to do it. We have to make that give it. We've got to do more work.

SPEAKER_01 34:51

Take the pressure off. No, Jim, it's about walking. Walk.

SPEAKER_02 34:54

See you in a couple of weeks. You will. Uh that is uh the wonderful, wonderful Roger. And uh he joins us every couple of weeks. I'm Tony McManus. Have a fantastic Monday. Look forward to your company

Weight Loss Pressure And A Simple Walking Plan

SPEAKER_02 35:04

tonight. 3AW. Good morning.