Advice For Shift Workers with Roger Sutherland

In this episode, Matt and Noah take you through the often-overlooked science of sleep. They discuss why it’s not just about how long you rest, but how you rest. The conversation starts with a dive into the basics of circadian rhythms, explaining how our body’s natural clock works best when synced with daily light and dark cycles. Noah shares a personal story about his own struggle to reset his sleep routine and how a few small changes made a big difference in his energy and focus during the day. Inspired by his experience, Matt and Noah go in-depth on how building the best morning routine actually begins with a bedtime routine the night before. They highlight a few simple adjustments that anyone can make to start feeling more refreshed and productive. If you want to join the most personalised group training experience on the market, click the link below to get started: https://www.you4iahealth.com.au/contact Check out our socials @you4iahealth

In today’s episode, we explore the core principles of functional fitness and why it’s essential for daily life. Functional movement goes beyond traditional workouts by focusing on exercises that help improve the way you move in real-world situations, enhancing strength, balance, flexibility, and endurance. Whether you’re lifting groceries, climbing stairs, or playing with your kids, functional fitness ensures that your body is primed for everyday activities. If you want to join the most personalised group training experience on the market, click the link below to get started: https://www.you4iahealth.com.au/contact Follow our socials @you4iahealth

Take a moment to pause your life for a moment, reflect on where you are in the present moment. In this episode, Matt and Noah dive into the power of small wins and how they can lead to profound, lasting change in our daily lives. We often focus on big goals or dramatic shifts, but it's the small, incremental victories that shape long-term success. Whether you're working on improving your health, building a new habit, or achieving career milestones, learning to appreciate and celebrate small wins can fuel motivation, build confidence, and create sustainable change. If you want to join the most personalised group training experience on the market, click the link below to get started: https://www.you4iahealth.com.au/contact Check out our socials: @you4iahealth

**Content warning for todays episode please be advised. Matt shares some intimate details about his personal weight loss journey that some people may find distressing. Please use your discretion when listening** Welcome back, listeners! We are thrilled to kick off Season 2 of the You4ia Health podcast. In this episode, we introduce an new valued member of the team and now co-host of the podcast, Noah Barone. Expect fresh topics, exciting guest interviews, and more deep dives into everything holistic health and wellbeing. Whether you’re a returning listener or tuning in for the first time, we’re glad to have you with us as we dive into another round of insightful conversations and thought-provoking discussions. Don't forget to follow, rate and subscribe on Spotify or iTunes, and stay updated on all the latest episodes. Follow us on Instagram @you4iahealth Check us out at www.you4iahealth.com.au We’d love to hear from you! Drop us a message or comment about what you're most excited for this season! Thanks for tuning in—Season 2 is going to be a fun ride!

Welcome to Episode 113 of the You4ia Health Podcast with Nutritionist Elly Mclean. In today’s chat we dive into the female menstrual cycle firstly providing a background into all of the physiological components involved and then highlighting all of the lifestyle factors than can impact a “normal” menstrual cycle. There is a long list of things that can alter the physiology inclining nutrient deficiencies, sleep inadequacy, physical and emotional stress… the list goes on.   This chat was extremely insightful as Elly and I spoke from both an individual perspective i.e.: how you can take control of your own health as well as from the eyes of a coach/ trainer and just how important your role is when programming for female athletes during each stage of a female’s cycle.   I’m so grateful for Elly sharing her wisdom this week on the show. It’s a topic that is somewhat taboo to talk about but extremely important to understand. Let’s change the conversation by educating and empowering people on ways to understand their own physiology.   Join in the conversation on socials by tagging in both Elly and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Elly below: @nutritionelly www.nutritionelly.com is the place to review all of the articles spoken about in today’s chat.   A special mention to sponsors of the show.   Greenback:   It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly.   Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free.   The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint.     Head over to www.wearegreenback.com for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including woolworths, Coles and chemist warehouse.   If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off!     Eimele:   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.            

Welcome to Episode 112 of the You4ia Health Podcast with Strength and conditioning coach Hayden Crossley.   This week on the show I sat down with Hayden Crossley for his second appearance on the podcast. Hayden has a comprehensive knowledge of human movement being a qualified and practising strength and conditioning coach and physical education teacher.   This week on the show Hayden and I break down the fundamental principles involved in gaining lean muscle mass of hypertrophy training. A complex training process in which we aim to simplify to a few main areas for you all.   Hayden and I are hoping to make our catch up a regular occurrence allowing you to ask any questions health fitness and holistic health related as well as share some insights into our experience as trainers.   Join in the conversation on socials by tagging in both Elly and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Hayden below: @bodyweightvictor   A special mention to sponsors of the show.   Greenback:   It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly.   Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free.   The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint.   Head over to www.you4iahealth/friends for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including woolworths, Coles and chemist warehouse.   If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off!     Eimele:   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.you4iahealth/friends and use the code “You4iahealth” at the checkout for an extra 10% off your first order On top of the generous subscription discount.

Welcome to Episode 111 of the You4ia Health Podcast. This week on the show I sat down with osteopath and owner of the performance centre in Fitzroy Lauren Cosson. The performance centre is a gym in which allied health professionals integrate with trainers or exercise physiologist to develop a rehab plan that is both attainable and sustainable following your in house from the start to the end. This space also acts a general training facility too.   In today’s chat we put our business hats on and spoke about specific components of business that can increase client retention as well as provide the best experience for your members.   Lauren being an osteo and myself being a personal trainer spoke about how these skills can be transferrable between both industries.   We want to nurture our clients from the lead generation space all the way to ongoing consistent memberships. We narrowed in on the initial consultation on just how important this step is on a client’s journey. Relationship building and connection are skills that are so vital in a customer facing industry and it truly shows that you care about your member/ patient.   I hope you got as much out of this one as I did.    Join in the conversation on socials by tagging in both Lauren and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Lauren below: @osteo_with_lauren   A special mention to sponsors of the show.   Greenback: It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly. Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint. Head over to www.wearegreenback.com for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including Woolworths, Coles and chemist warehouse.   If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off!   Eimele: My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrients. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 10% off your first order On top of the generous subscription discount.

Welcome to Episode 110 of the You4ia Health Podcast with Nutritionist Elly Mclean.   Back for 5th her appearance on the show, Elly and I sit down and discuss an interesting topic that isn’t spoken about much known as Relative Energy Deficiency in Sport OR REDS.   Reds is syndrome which can adversely affect the health and performance of athletes when there is a negative balance between dietary energy intake and the energy expenditure. More commonly associated but not limited to endurance based athletes that are required to have a constant energy output that lasts for long periods of time.   Reds can both be present in males and females ranging from your elite level athlete to your everyday athlete. This topic is much more in depth than energy in VS energy out. Elly and I take a deep dive into the syndrome itself, as well as reason why an athlete may enter this state of being in the first place.   Reds is a multi-faceted syndrome with a huge psychological component.   This podcast was extremely insightful to understand some of the early signs of relative energy deficiency and just how important listening to your body as an athlete can be. This in itself is an extremely challenging component. As athletes, in particular endurance based athletes we are taught to push past pain and discomfort as the reward is often on the other side, but when is too far? And when is the right time? These are questions that are so vitally important for athletes to be aware of.   I’m so grateful for Elly coming on the show today and explaining some of the reasons why fueling tour body for performance is so crucial, not only to succeed at your chosen sport but to create longevity in movement.   Disclaimer: This episode plays mention to eating disorders which may be triggering for some listeners, so listen with caution.   Join in the conversation on socials by tagging in both Elly and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Roger below: @nutritionelly www.nutritionelly.com   A special mention to sponsors of the show.   Greenback: It’s no secret that my diet is 100% plant based and that’s why I align with brands who share the same values. That’s why this show is brought to you by greenback, an Australian made and owned supplement company who is completely plant based and vegan friendly. Greenback’s better for you range features clean complete plant protein powders, bars, cookies and my personal favourite plant based ice cream. All of these products come in a range of different flavours and are high in fibre and protein with the added benefits of being gluten, dairy and preservative free. The convenience of having great tasting, high protein plant based options when I’m on the go has been a life saver, my personal favourite is the sacred combination of dark chocolate and mint. Head over to www.wearegreenback.com for a full list of products and stockists or you can get your hands on the greenback product range at all major retailers including woolworths, Coles and chemist warehouse. If you’re shopping online don’t forget to use the code “you4iahealth” at the checkout for 10% off! Eimele: My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc  To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.  

Welcome to Episode 109 of the You4ia Health Podcast with Nutritionist and veteran shift worker Roger Sutherland This week on the show I am so humbled to bring to you, the night shift guru roger Sutherland. With decades of experience working shift work Roger noticed a huge gap in the market from education on how to prepare and recover from working shift work, in particular night shift. The fact of the matter is that our current world cannot function without shift workers, nurses, doctors, service station attendants, transport, the list goes on… So its not a matter of just avoiding it, it’s how can we best manage it to mitigate some of the effects.   There is a plethora of research out there highlighting just how impactful shift work especially night shift can be on our body. From day to day functions all the way to a decreased life expectancy, there’s no hiding the fact that this is harmful. Lucky for shift workers out there, Roger has dedicated his time to helping shift workers mitigate the effects through holistic health practices. It’s important to note that everyone responds differently when their circadian rhythm is disrupted, so working one on one with your health care professional highly advised. Almost 90 minutes long... This one is jam packed with information which I’m sure you will find useful. Don’t forget to leave a rating and review for the pod and share this episode with a friend that will find this episode useful, this alone is super supportive and helps the podcast grow. Join in the conversation on socials by tagging in both Roger and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two. You can get in contact with Roger below: @a_healthy_shift https://ahealthyshift.com   A special mention to a sponsor of the show Eimele. My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on. The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc  To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.

Welcome to Episode 108 of the You4ia Health Podcast with Personal Trainer and owner of JPS health and fitness in Essendon. Jacob is a personal trainer who has been in the industry for over a decade. His willingness to upskill and learn more has enabled him to be known as a powerhouse in the space. Anyone who knows Jacob will know how much knowledge this man has between his ears. He is an absolute wealth of knowledge that is pacing the way for future trainers in the space. He does this through the JPS education portal which is a space for certified trainers to upskill. Jacob is so passionate about raising the standard of personal training in the industry.   Both Jacob and I spoke at length about the low barrier to entry to become a PT, and just how the course can leave you severely underqualified in many fields based on the expectation and trajectory of the industry at the present time. Personal training is multifaceted role which requires a comprehensive understanding of many areas including, program design, nutrition, psychology, relationship building among many other things.   During today’s chat Jacob and I spoke about the fitness industry and specific skill sets and trainers that a PT is required to possess to be effective in the job. We take a deep dive into 4 main areas in which both Jacob and I agree that a trainer should invest time, energy and money into upskilling. These areas include, communication, programming, verbal and non verbal explanations and problem solving. But don’t worry, Jacob and I give you the road map during the episode.   This is an absolute must listen for any current coaches or people thinking of entering the fitness industry. These skills will help you stand out from the crowd.   Don’t forget to leave a rating and review for the pod and share this episode with a friend that will find this episode useful, this alone is super supportive and helps the podcast grow.   Join in the conversation on socials by tagging in both Jacob and I and letting us know what you thought of the episode. This in itself means so much and helps the podcast grow. Don’t forget to share this episode with a friend or two.   You can get in contact with Sarah below: @jacobschepis_jps @jpshealth_fitness https://www.jpshealthandfitness.com.au   A special mention to a sponsor of the show Eimele.   My You4ia Health community would know I adopt a plant exclusive diet. While majority of essential nutrients can be attained from a plant rich diet, there are some nutrients that need a little love. Lucky for us plant-based folks Eimele have formulated the essential 8 Multi-nutrient. Which features some key nutrients that plant based eaters may fall short on.   The 8 key nutrients formulated in the capsule include  Omega 3 DHA/EPA iodine  Selenium Iron  Vitamin D3  Vitamin B12 Calcium  Zinc    To get yours head to www.eimele.com/you4iahealth and use the code “You4iahealth” at the checkout for an extra 5% off your first order On top of the generous subscription discount.