Episode Details

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Shift work wrecks your body. Long hours. No sleep. Crappy food. But what if one of the simplest things you could do for your health... fits in your pocket?

In today’s short but powerful episode, Roger dives into why a small handful of nuts a day might be the easiest, cheapest, and most effective habit for shift workers. We're talking heart health, brain protection, stable energy, and snack convenience—all in one.

In this episode, you'll learn:
– Why nuts are the perfect shift worker snack
– The myth about nuts making you fat (and why it’s false)
– How nuts help your brain, heart, sleep, and waistline
– The truth about roasted, raw, salted, and activated nuts
– Easy ways to get your daily 30g without overthinking it

If you’ve ever asked “What’s a healthy snack I can actually stick to?”—this episode is your answer.

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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

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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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