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Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fatigue, and metabolic disorders. In this episode, we explain The 176 Rule for shift workers - a simple health framework designed to detect hidden stress before symptoms appear.

You’ll learn how tracking resting heart rate, blood pressure, and regular blood tests can reveal early warning signs caused by night shift work, rotating shifts, and irregular sleep schedules.

In this episode, you’ll learn:

• How circadian rhythm disruption affects heart health, hormones, and glucose control
• Why many shift workers feel fine while health risk continues to rise
• How daily resting heart rate acts as a stress and recovery marker
• The long-term impact of elevated heart rate and excess heartbeats
• How to measure blood pressure at home correctly for shift workers
• Essential blood tests shift workers should request every six months
• Why female shift workers are at higher risk for low iron and vitamin D deficiency
• How sleep, walking, and nutrition help reduce shift work fatigue and burnout
• How the 176 Rule (1 day, 7 days, 6 months) simplifies long-term health monitoring

Who this episode is for:

• Night shift workers
• Rotating shift workers
• Healthcare workers, nurses, paramedics, FIFO and emergency workers
• Anyone struggling with shift work sleep disorder, fatigue, or burnout

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ANNOUNCING

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• Shift Work Health and Wellbeing Seminars
• One2One Coaching

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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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