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Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem.

We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag.

• Why Monday mornings can feel harder than they should
• How your circadian rhythm affects energy, mood, and alertness
• What happens when weekend sleep schedules shift too far
• Why sleeping in on weekends can backfire by Monday
• How alarms can pull you out of the wrong stage of sleep
• Why teens struggle more with early mornings
• How chronotypes change as we age
• Why poor sleep can increase cravings and hunger
• How light exposure, meal timing, and movement affect your body clock
• Practical ways to reduce “social jet lag” during the week
• Details about the free Night Shift Summit and what it covers

If you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why.

Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis.

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YOU CAN FIND ME AT

Website

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LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain.

In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep.

• Why shift workers often struggle with cravings, fatigue, and weight gain
• Why it’s not just about “clock time,” but your circadian rhythm
• How your body metabolises food differently overnight
• Why metabolism can slow down during night shift hours
• Why many shift workers gain weight even without eating more
• What makes heavy meals harder to tolerate at 2am and 3am
• Why simpler, easy-to-digest foods can work better on nights
• Practical nutrition ideas for overnight shifts
• The role of hydration in energy and recovery
• How circadian disruption affects sleep, mood, and mental clarity
• Details about the free online Night Shift Summit
• What employers and leaders need to change to better support shift workers

We also keep things fun by asking listeners to choose the song that best captures the shift work experience.

If you know someone working nights, rotating rosters, healthcare, emergency services, FIFO, or any non-traditional schedule, send this episode their way.

Subscribe, share, and leave a review to help more shift workers find strategies that actually fit the job.

Support the show

----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________

Text me what you thought of the show 😊

Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable.

If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue.

• Why your hormones usually aren’t broken, they’re reacting to your environment
• How light, sleep, meal timing, stress, and movement act as “time signals” for your body
• Why shift work disrupts these signals and throws everything out of sync
• Why a calorie deficit still matters for weight loss, but becomes harder with circadian disruption
• How poor timing affects appetite, digestion, energy, and recovery
• Why it can feel like your body is working against you when your rhythm is off
• The importance of getting light exposure based on your wake-up time, not the clock
• How gentle outdoor movement supports energy and recovery
• Why structured meal timing works better than random eating
• The value of getting multiple daylight exposures throughout your day
• Why protecting sleep and managing stress is critical for hormone health

If you’re feeling stuck and don’t know where to start, there’s a link in the show notes where you can reach out for support.

If this episode helped, subscribe, share it with a shift-working friend, and leave a rating and review to help more people find it.

Support the show

----------------------------

YOU CAN FIND ME AT

Website

Instagram

LinkedIn

• Shift Work Health and Wellbeing Seminars
• One2One Coaching/Consult

_____________________

Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

_______________________