Best Shiftwork Podcasts (2025)

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257: FBI Sleep Expert on Sleep Myths, Tips and Shiftwork Hacks w/ Dr. Leah Kaylor, Pt. 1 32:38

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29d ago32:38

32:38

In this first half of a fantastic 2-part interview, we focus on SLEEP (and the lack thereof!) When chatting and polling first responders, it is usually the biggest challenge and deficit that people want more of. I am joined by the FBI's resident sleep psychologist, Dr. Leah Kaylor. I share about my own struggles and hacks, some decent and others mi…

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266: Critical Tips to Navigate a Police Career and Life w/ LT. (and counselor) Corey Williams 50:59

1d ago50:59

50:59

On BGR, we focus on leadership and wellness, and with that we have a stellar, impactful guest to hit on both. I am pleased to feature local WA state police leader and mental health counselor Lt. Corey Williams! Corey shares about the origin of both careers, and how he can even manage (it's making me tired thinking about it!) We talk about the impac…

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[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption 23:39

2d ago23:39

23:39

Text me what you thought of the show 😊 We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off. • minimum circadian disruption as the core goal • jet lag ana…

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[307] - Let's make this crystal clear - blue light at night impacts health 19:44

5d ago19:44

19:44

Text me what you thought of the show 😊 We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet. • sleep homeosta…

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265: Be a Police Ninja - Honing Skills in Proactivity & Investigations for Best Outcomes, w/ Daniel Yagi pt. 2 20:24

5d ago20:24

20:24

*Part 2!! * Growing up as a 90s kid would make you think Ninja would be a legit career path, between Ninja Turtles, Surf Ninjas, 3 Ninjas, and on... As it turns out, you can get pretty dang close, if you are a dedicated, hyper-focused, diligent patrol officer - and then turn into a plain-clothes surveillance detective. My guest in this 2-part episo…

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[306] - Your host on Radio 3AW - Talk Back Radio 30-10-2025 40:47

6d ago40:47

40:47

Text me what you thought of the show 😊 We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security. • teen chronotypes and later school start log…

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264: Chasing and Finding Suspects w/ Police Pilots, our Eyes in the Sky, w/ WSP Trooper and Pilot, Anson Statema 55:17

8d ago55:17

55:17

Police eyes in the sky are absolute game-changers for tracking down violent offenders on the run - or people trying to reenact GTA on high-speed hijinks. Beyond that, our pilots in policing can help public safety in many other aspects. Trooper and pilot Anson Statema with the Washington State Patrol joins me to share about career opportunities in f…

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[305] - Using Your Breath To Control Your Stupid 16:07

9d ago16:07

16:07

Text me what you thought of the show 😊 I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal…

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[304] - The Strategy That Changed My Internal Conflict, You Can Too 15:41

12d ago15:41

15:41

Text me what you thought of the show 😊 We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recogni…

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263: Be a Police Ninja, Plain Clothes, Surveillance, Special Investigations: w/ Daniel Yagi pt. 1 29:19

12d ago29:19

29:19

Growing up as a 90s kid would make you think Ninja would be a legit career path, between Ninja Turtles, Surf Ninjas, 3 Ninjas, and on... As it turns out, you can get pretty dang close, if you are a dedicated, hyper-focused, diligent patrol officer - and then turn into a plain-clothes surveillance detective. My guest in this 2-part episode is a long…

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262: How Human Performance Requires Relentless Training of Mind, Body, Spirit w/ the Tactical Chaplain, Matt Domyancic 1:13:53

15d ago1:13:53

1:13:53

Some listeners come for mental health topics. Others for the importance of fitness and functional training. Then there's the deeper dives in philosophy, service, and the human condition as they affect the psyche of police and first responders. Well, this episode hits all those realms and more. For probably just as long as I've been running this pro…

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[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse 18:31

16d ago18:31

18:31

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’…

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[302] - How to Burn Fat Without Burning Out 12:58

19d ago12:58

12:58

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back in…

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261: Leadership & Health Lessons from 24 years on SWAT w/ Andrew McCormick, SWORN 46:02

19d ago46:02

46:02

We know a full police career (or even fraction of one!) can take a toll on us. Physically. Mentally. Our batteries don't only get sapped, but sometimes they get fried (you know, that annoying thing where it just doesn't charge fully, and seems to drain rapidly??) In this episode, a true example of a FULL career of legit cop work joins me to talk ab…

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260: BONUS: Book(s) Review, Mel Robbins' Let Them for Police Ownership, Stoicism & More! 32:18

20d ago32:18

32:18

You asked - so I answered! I recently went through a tear on a handful of books and among them was Mel Robbins' Let Them. As I posted it in my story with some pages/quotes, many of you wanted to know my thoughts. Some of you were fans, some of which had read it, others not so much. Some of you were NOT fans of her or her writing, with some commenta…

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[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025 40:58

20d ago40:58

40:58

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep ap…

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259: What Lateral Police Officers and Applicants Need to Know! (Q&A w/your responses!) 23:36

22d ago23:36

23:36

This topic and question came from a listener/follower like YOU! The question was what tips should the applicant keep in mind going from a small, slower agency to a big, fast-paced department? The tips actually translate to anyone changing roles, ranks, or assignments! The themes range with regards to environment, but I break down the main things an…

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[300] - The 24-7 Leader - How to Support Your Team 17:12

23d ago17:12

17:12

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create s…

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[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers 18:30

26d ago18:30

18:30

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm…

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258: Sleep Hygiene, Melatonin and Blue Light Tips w/ FBI Expert Dr. Leah Kaylor, Pt. 2 39:59

26d ago39:59

39:59

In the second half of this special 2-part interview, we focus on a lot of "what to do" and how to go about the info we learned in part 1. Dr. Leah Kaylor (FBI's sleep expert) and I go down some rabbit holes on sleep hacks and I even learn some myths and hacks exposed about blue light, melatonin, and how to approach "sleep hygiene." If you missed it…

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[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers 13:48

1M ago13:48

13:48

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more ene…

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[297] - Help, Why am I Gaining Belly Fat 15:19

1M ago15:19

15:19

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm di…

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256: Practice Oral Board Interview (Entry Police Applicant) with "Jay" pt. 2 36:31

1M ago36:31

36:31

This is part 2 of the interview, make sure you listen to part 1, Ep. 254 first! Police applicants! So much of my goal since working in hiring and recruiting was to remove the mystery of our hiring process. Many of us succeeded because we knew police officers and get some context to this unique process, including interviews and oral boards. Others o…

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[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025 40:48

1M ago40:48

40:48

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • B…

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255: Evolving Police Wellness: Past, Present, Future w/ Chief Jeff Spivey (ret) feat. SWORN 48:55

1M ago48:55

48:55

Often, to know where we need to go, you need to know where you've been. Chief Jeff Spivey (ret) shares about police wellness culture - which is easier to talk about but harder to implement effectively. He details not only how he saw it grow in his department, but in the industry. We talk about different game-changers and necessities in modern polic…

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[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers 15:42

1M ago15:42

15:42

Text me what you thought of the show 😊 Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affect…

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254: Practice Oral Board Interview with Police Applicant "Jay" pt. 1 25:52

1M ago25:52

25:52

Police applicants! So much of my goal since working in hiring and recruiting was to remove the mystery of our hiring process. Many of us succeeded because we knew police officers and get some context to this unique process, including interviews and oral boards. Others of us had to learn through trial by fire, which is a huge waste of time, and fran…

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[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship 1:10:03

1M ago1:10:03

1:10:03

Text me what you thought of the show 😊 Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with …

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253: What Education Actually Matters for Police Officers and Leaders w/ Capt. Bill Fraass (ret.) 49:44

1M ago49:44

49:44

Standards. Hiring requirements. Headlines popping up with education requirements being proposed - a college degree - whereas other departments are dropping such items. In this episode, I am joined by Bill Fraass, who helps break down the pros and cons of educational requirements, but what we may be missing. We discuss what police agencies and the p…

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[293] - Confirmation Bias - The Silent Divider 18:19

1M ago18:19

18:19

Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Al…

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[292] - The Future of Shift Work - A Solution for leaders 17:09

2M ago17:09

17:09

Text me what you thought of the show 😊 Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers. • Shift work organisations face three major problems when workers aren't supported: increas…

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252: The Need to Know for Police Report Writing, for Trainers, Bosses, Court and Beyond 23:28

2M ago23:28

23:28

Great trainers will recognize that every significant action police take, or don't take, gets reviewed and evaluated in the eyes of the court. We do a lot, risk a lot, and have to write a lot of our experience, insight, evidence, and perceptions... to make sure our arrests get prosecutable, and/or our actions don't get us sued.. or worse. Back in th…

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[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025 40:55

2M ago40:55

40:55

Text me what you thought of the show 😊 Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing. • Proper breathing directly com…

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251: How Police Can Work Smarter, Using Tech to Combat Violent Crime w/ Jamie Algatt (fmr. LEO) feat. ShotSpotter 44:52

2M ago44:52

44:52

Police have a range of challenges. They are short-staffed and many issues compete for their attention. Tools and technology can be force-multipliers, not only helping officers deploy effectively (to specific areas) for gunfire, but also vet the likelihood that the illegal discharge call that came in was not just fireworks or a car backfire. Joining…

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[290] - My Advice to a Brand New Shift Worker 18:18

2M ago18:18

18:18

Text me what you thought of the show 😊 Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive. • Understanding your circadian rhythm is critical—your body has a biological day and nig…

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[289] - The Mindset Shift Every Shift Worker Needs 13:41

2M ago13:41

13:41

Text me what you thought of the show 😊 Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters…

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250: Highlighting Leadership, Small & Large Police Agencies, & Community w/ Chief Cheol Kang 1:10:33

2M ago1:10:33

1:10:33

Who gets to decide who a leader is? (Clue: it's not the leader). In this episode, I feature a conversation with a local executive police leader, who got the best compliment from another regional police leader. I asked on my socials who I needed to have on that exhibited genuine leadership.. who did it humbly for their people. (You could not self-no…

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[288] - Why When You Eat Matters More Than What You Eat 16:32

2M ago16:32

16:32

Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn:…

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[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers 1:22:33

2M ago1:22:33

1:22:33

Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way …

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[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025 40:37

2M ago40:37

40:37

Text me what you thought of the show 😊 The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deepl…

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249: Feeling a Career Slump? 5 Tips for First Responders (Development, Health, and Mindset) 23:02

2M ago23:02

23:02

In a rut? Feel like you're going through the motions? If it's more than 3 years til your retirement, it's too early to be counting down the days! Even those with strong sense of purpose and drive can find themselves in moments or periods of lost momentum or creeping cynicism. Trust me, I've been there SEVERAL times, and so have so many leaders and …

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[285] - When the Badge Hurts - Processing the Loss of Our Own 15:07

2M ago15:07

15:07

Text me what you thought of the show 😊 I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotio…

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[284] - Cravings and Weight gain, try this 11:08

2M ago11:08

11:08

Text me what you thought of the show 😊 In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, …

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248: Tony Blauer: What Police Need to Know about Fear, Performance, Body and Mind 1:05:08

2M ago1:05:08

1:05:08

FDR said "the only thing we have to fear is fear itself." Relevant in this conversation, as Fear itself is not the enemy, it's not bad, it's just a thing. However, making sure that THING doesn't paralyze us, prevent and stall us, or get us hurt or killed is very much critical. Tony Blauer an internationally renowned expert on all things defensive t…

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[283] - Protect your melatonin like your life depends on it, because it does 13:46

2M ago13:46

13:46

Text me what you thought of the show 😊 In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets,…

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[282] - I've never spoken about this, until today 19:33

3M ago19:33

19:33

Text me what you thought of the show 😊 In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, p…

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247: How Cops are Our Own Worst Enemies, Why Patrol is LEGIT, and Life Changing Impacts w/ active police officers Matthew and Austin from Tone Alert podcast 1:13:27

3M ago1:13:27

1:13:27

Positivity in Policing.. but not that toxic force-a-smile, everything is sunshine and rainbows. I loved connecting with Matthew and Austin, two active cops who blend constructive energy, playful banter, and recognition of this critical purpose we share in first responder work. We talk brass tacks of patrol work, career advice, prevailing negativity…

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[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025 40:31

3M ago40:31

40:31

Text me what you thought of the show 😊 Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services. • Frontline health and law enf…

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246: Losing your Love in "Blue on Blue" OIS, Reasons to Live and Grow, Bev Perez 50:02

3M ago50:02

50:02

There are hardly words for the loss of a loved one. Hardly words for the tragedy of a line of duty death of a partner - a friend. For the catastrophe and heart-break of an accidental "Blue on Blue" OIS. What about all those things combined... where an officer responds and finds her own fiancee as the gunshot victim in such an incident, and is there…

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[280] - The After-Shift Workout Dilemma, Friend or Foe? 18:21

3M ago18:21

18:21

Text me what you thought of the show 😊 Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid. What You’ll Learn: Why late-night or post-s…