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In this episode, we're tackling what it really looks like to stay consistent with your fitness when life isn't playing fair — from night shifts and nausea to postpartum recovery and chasing toddlers. Whether you're navigating pregnancy, rebuilding after birth, or trying to fit workouts into an unpredictable schedule, this conversation is packed with real-life strategies for training smarter, fueling better, and giving yourself more grace along the way. We cover everything from shift work nutrition, running form tips for beginners, and the truth about postpartum ab separation — to updates on our app, our community, and how we're helping more busy humans get strong in every season of life. If you're balancing fitness with real-life chaos, this one's for you. APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app The Fitness League Waiting List https://quest.lvltncoaching.com/project-b Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters 00:00 Navigating Shift Work and Fitness Challenges 08:05 Pregnancy and Nutrition: Managing Expectations 13:30 Postpartum Fitness: Understanding Ab Separation 22:40 Running Tips for Beginners 27:45 App Updates and Community Engagement
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Welcome back to Ditch the Labcoat, where we break down the highs, lows, and real talk of life on the frontlines of medicine. In this episode, Dr. Mark Bonta sits down with Brian Ferguson—a former military special operator and founder of Arena Labs—to explore what it truly means to perform under pressure in today's healthcare landscape.Drawing on his unique experience in both military special operations and high performance coaching, Brian unpacks the surprising similarities between the worlds of medicine and the military: relentless stress, long hours, a drive to serve, and the ever-present risk of burnout. Together, Dr. Bonta and Brian dive into actionable, science-backed strategies for stress management, sleep recovery, and resilience—techniques inspired by elite athletes, fighter pilots, and creative professionals, but tailored to the real challenges healthcare workers face every day.This isn't just a conversation about burnout or self-care. It's about honoring the trust society places in clinicians—and learning how to show up at our best for our patients, our teams, and our own families. Whether you're a seasoned doctor, a new resident, or just someone chasing your own version of peak performance, today's episode is packed with practical wisdom to help you thrive in high-pressure environments.Plug in for a thought-provoking, entertaining, and genuinely useful discussion that just might change the way you approach your work—and your life.Episode Lessons Sleep Is Foundational Performance — Prioritizing sleep is essential for peak performance, decision-making, and longevity—especially in high-stress healthcare environments.Shift Culture, Not Just Schedules — The outdated badge-of-honor mentality around sleep deprivation in healthcare must be replaced with a performance-focused narrative.Embrace Science-backed Recovery — Active recovery—intentional downtime and enjoyable activities—significantly restores energy, resilience, and emotional health for clinicians.Measure What Matters Regularly — Consistent tracking of sleep, stress, and recovery using wearables helps target and improve health and performance outcomes.Performance Tools Are Transferrable — Techniques from elite athletics and military training can greatly benefit healthcare professionals facing similar high-pressure demands.Early Adoption Builds Resilience — Learning and practicing high-performance skills early in medical training equips clinicians to handle future stress more effectively.Community Strengthens Well-being — Strong teams and shared purpose provide essential support, prevent isolation, and buffer against the stresses of clinical practice.Reframe Burnout for Growth — Focusing on human flourishing, not just preventing burnout, fosters a culture of aspiration and ongoing improvement in healthcare.Healthcare Deserves Elite Support — Division 1 athletes have more performance resources than most clinicians; bridging this gap is vital to sustainable healthcare excellence.Episode Timestamps 03:58 – The Alchemist: Lessons for Medical Training 09:20 – Military Fiction's Team-Based Allure 12:23 – Healthcare and Military Similarities 15:24 – Trust and Nuance in Medicine 17:06 – Sleep: The Key to Performance 20:18 – Recovery Beyond Medicine 25:07 – Evolving Healthcare Performance Strategies 29:01 – Science-Based Human Performance Tools 30:36 – Real-Time Solutions to Burnout 33:13 – Clinician-Led Decisions vs. Wellness Trends 38:08 – Decline of Team Spirit in Healthcare 39:14 – Unlocking Personal Performance Tools 44:06 – Redefining Healthcare Performance Norms 47:30 – Fostering Sustainable Peak Performance
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Discover evidence-based sleep strategies for shift workers. Optimize performance, recovery, and health with tips from sleep expert Dr. Michael Mak... If you find this beneficial please consider a donation to support EM Cases: https://emergencymedicinecases.com/donation/
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Balancing career and parenthood isn't easy, and for many parents, traditional childcare options just don't fit. Megan Donovan, founder of Shift Work and Play, set out to change that. After leaving a career in policy and advocacy, Megan built a coworking model that offers parents dedicated work time while their kids enjoy structured play sessions, filling a gap most childcare and coworking models miss. In this episode, Megan shares her journey, the challenges of running a coworking + childcare business, and why her members say the model has been life-changing. We cover: Megan's unconventional career path and the “lightbulb moment” that led to Shift Work and Play. How the childcare model works, and how she balances staffing with flexibility for parents. Why part-time, flexible childcare is such a missing piece in most communities. The types of members attracted to this model, and how it impacts their mental health and productivity. What she's learned about programming, community building, and diversifying revenue streams. Megan's story is a great reminder that coworking is at its best when it solves a very real problem for its community. Resources Mentioned in this Episode: Megan's LinkedIn profile SHIFT Work + Play website Everything Coworking Featured Resources: Masterclass: 3 Behind-the-Scenes Secrets to Opening a Coworking Space Coworking Startup School Community Manager University Follow Us on YouTube
We discuss a question from a listener, "can poor sleep really cause weight gain and diabetes, even if I eat healthy?" There are so many factors to consider, when looking at sleep and health . Today, Rob and Sandra review the hormone disruptions with poor quality sleep that may affect your blood sugars, appetite and cravings, plus negative inflammatory processes in your gut and skin. This is an important one to listen to for help with better sleep. Episodes mentioned, include:Ep 62. Shift Work - Sleep, Eating and Health with Jacob Hanson https://youtu.be/6kdeNUutBPs?si=yy8Kpsoz_9V4YjHdEp 134. Shift Work in the Sky - Travel Hacks by a former Flight Attendant - Nikki Hearns https://youtu.be/wEyHVJNqTLg?si=M8IYXGwj5nty-GEgEp 16. Sleep Problems and Diet - More than just Caffeine https://youtu.be/fBKdgiwM5hw?si=4n_liQ5kQcppwts0Ep 58. Hormones and Sleep Problems https://youtu.be/IgkCsWDoSts?si=9yjLqZmGQb2BXM_mNutrition Nuggets 114. Need To Ditch Coffee? Caffeine Addiction and Some Healthy Alternatives https://youtu.be/PAXvWcfwy4w?si=FB1iZq2-3nQDDkdpEpisode Nutrition Nuggets 25 ----- 9 Protein-Rich Breakfasts https://youtu.be/Pztmx-KWUaY?si=Ie7YiDK8ybnIi1Nd Ep 32 Skin , Collagen and Beta Carotene -Rich Foods https://youtu.be/yBZq_56StOI?si=IkTfEpe5lFMT5hrgNutrition Nuggets 48 Breakfast Foods To Ditch https://youtu.be/Se0TVgcFmwc?si=9cwxozyv1_LtaETJSleep research that was mentioned:1) Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults https://www.sleephealthjournal.org/article/S2352-7218(25)00089-0/abstract2) Effects of Diet on SleepNutrients.https://pubmed.ncbi.nlm.nih.gov/32230944/3) Sleep Curtailment is Accompanied by Increased Caloric Intake from Snacks https://pubmed.ncbi.nlm.nih.gov/19056602/ 4) Sleep and Diet: Mounting Evidence of a Cyclical Relationship https://pubmed.ncbi.nlm.nih.gov/34348025/Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)Sign up for our newsletter on our website for weekly updates and other fun info. You can also visit our social media pages. We're on Facebook, Instagram, and YouTube.Your support helps fuel the stoke and keeps the show going strong every week. Thanks!Website: www.mywifethedietitian.comEmail: mywifetherd@gmail.com
In this latest AMA instalment, Matt and Dr. Eti Ben Simon begin by discussing environmental influences on sleep. The conversation covers how high latitude and prolonged daylight disrupt circadian rhythms, with Eti sharing her own personal experience. Together, our duo shares strategies for managing light exposure and regulating core body temperature with methods like warm baths. The episode also offers evidence-based approaches for shift workers, including strategic napping and forward-rotating schedules.The discussion then shifts to internal mechanisms, debunking the "sleep before midnight" myth and emphasizing alignment with one's chronotype. The role of the thalamus as a sensory gate for blocking pain during sleep is detailed, with Eti noting that meaningful stimuli can still break through this barrier. Finally, the use of Gabapentin is examined, outlining its limited efficacy for primary insomnia versus conditions like restless legs syndrome.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Partner of the podcast, AG1, is one sponsor that Matt relies upon for his foundational nutrition. Their new science-backed Next Gen formula features upgraded probiotics, vitamins, and minerals. Start your subscription today to get a FREE bottle of Vitamin D3+K2 and 5 free travel packs with your first order at drinkag1.com/mattwalker.Another of this week's sponsors, David, is a revolutionary new protein bar developed with Dr. Peter Attia. It boasts an unbeatable ratio: 28g of protein and 0g of sugar in just 150 calories. Incredibly satiating with six amazing flavors, it's perfect for muscle health. Buy yours today at davidprotein.com/mattwalker and buy 4 cartons to get a 5th FREE! If they're not already sold out, you can also find them at a local store using the store locator—or on Amazon.Our third sponsor this week, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their new limited-time Lemonade Salt flavor, available May 20th! Get eight free sample packs with any order at drinklmnt.com/mattwalker. Stock up on this summer flavor while it lasts!As always, if you have thoughts or feedback you'd like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Eti: X @etoosh, Instagram https://www.instagram.com/eti_bensimon/, or email at etoosh@gmail.com
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This episode of the Tactical Living Podcast, hosted by Coach Ashlie Walton and Sergeant Clint Walton, tackles one of the most overlooked threats to first responder health: chronic sleep deprivation. Check out these electrolyte hydration tablets (Amazon Affiliate) that I mentioned in today's episode
MEMBERSHIP SITE 50% OFFhttps://www.policefit.com.au/armoury.htmlAPPLICATION FORM https://forms.gle/dCjQPF3AZ6wAkBJH8If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://www.facebook.com/groups/1725385161090146If you are an applicant in NZ also head of to my NZ support group https://www.facebook.com/groups/1522770991943100If you are an applicant in VIC also head of to my VIC support group https://www.facebook.com/groups/3283328811975620If you are an applicant in NSW also head over to my UCWE support group. https://www.facebook.com/groups/2106768509627725If you are an applicant in QLD also head over to my QLD support group https://www.facebook.com/groups/169532487048956If you are an applicant in SA also head over to my SA support group https://www.facebook.com/groups/1723828061032038If you are an applicant in NT also head of to my NT support group https://www.facebook.com/groups/2376032615894654Also check us out at www.policefit.com.auIf you have any questions feel free to reach out to me directly on Facebook https://www.facebook.com/bradley.williams.5059 or email brad@policefit.com.auAlso check out the team https://www.3zeroscoffee.com.au/ and use code 3zerospolicefit for 10% off your order. Check out CODE ONE CAREERS to book your free interview and psych Prep consult appointment https://www.codeonecareers.com/bookOther Podcasts mentionedMaria Ruberto - Sleep Your Way To Your Top https://podcasts.apple.com/au/podcast/maria-ruberto-sleep-your-way-to-your-top/id1476501557?i=1000692814647Beep Test Podcast https://anchor.fm/brad533/episodes/Everything-Beep-Test-Training-Mindset-Testing-Technique-e193ff8 Beep test 5 tips https://anchor.fm/brad533/episodes/5-Tips-to-improve-your-Beep-Test-overnight-e2ea493
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David Goodwin spent years working the graveyard shift at his local service station in the outer suburbs of Melbourne. The grungy work quickly took over his life (R).He took the job to support his university studies, but working overnight made study impossible and soon the work took over.From his brightly lit perch behind the anti-jump wires, David saw a collection of very strange people come through the auto-doors.There was the man dressed as a giant bee, a woman who offered to pay for her fuel with a half-eaten pizza, and a psychotic man covered in blood. There were self-appointed wizards and speed-addicted truckies, as well as football hooligans who loved singing. The unusual work changed David from a shy and naive teenager into someone with more street smarts, but it also thwarted his true ambitions for years. Further informationSERVO is published by Hachette. Content Warning: This episode of Conversations contains discussion of drug use.This episode of Conversations was produced by Meggie Morris.It explores gritty cities, grungy, writing, books, dreams, psychedelics, shrooms, mushrooms, travel, strange jobs, odd jobs, Melbourne's underbelly, memoir, origin story, finding yourself, young men, growing up, raising boys, forging your own path, shiftwork, student job.
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Send us a textThis episode is for every single one of you who's ever said, “Ugh, I know what I should be doing but… life.” You sent me your juiciest, trickiest, and most “what do I do when everything goes to hell” questions… and I'm answering them all in this final installment of the Healthy As F*ck book club series.We get into shift work, inconsistent schedules, the real deal on weight loss drugs like Ozempic, whether sugar addiction is actually a thing, and what to do if you're feeling like you're just half-assing your healthy habits (spoiler: that might not be such a bad thing).Also…if you've ever found yourself staring at the ceiling at 3am with your brain screaming, “WHAT IS LIFE?” I've got the weird sleep trick that actually worked for me (and no, it's not just putting your phone in another room or taking melatonin. It's next-level ninja stuff I got from a sleep coach).Basically, this is one big habits and health advice love fest—tough love included.What's Inside:What to do if your habits feel too half-assed (and why that's better than nothing)Hacks for making healthy habits stick with an inconsistent or shift-work scheduleMy (non-expert but informed) take on Ozempic and the weight loss drug trendIs sugar addiction real? How to tell if you're hooked and what to do about itHow I finally tackled my insomnia—and the weird bedtime rule that actually workedLet's get real: If you're tired of thinking the “wellness rules” don't fit your actual, messy, very human life, this episode is your permission slip to chill out, get consistent, and maybe even...enjoy the process a little? Got your own burning question? Hit that SpeakPipe link and maybe I'll tackle your stuff in a future episode!Mentioned In This Episode:Episode 91: Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You NeedEpisode 94: Just Tell Me What the F To Do To Get Skinny AlreadyEpisode 96: But Seriously How Do I Get Skinny (Q and A)Episode 99: How Not To Be A Big Fat Quitty McQuitterfaceEpisode 36: Grit: Overcoming Food Addiction with Dr. Susan Peirce ThompsonEpisode 75: Is Ozempic Good or Bad? with Johann HariEpisode 26: Goal: Go the F*ck To Sleep with Janet WhalenGet Sleepy podcastInsight Timer AppHeadspace AppCalm AppThe 28 Day Transformation ChallengeHealthy As F*ck bookOonagh Duncan on InstagramFit Feels Good WebsiteLeave me a voice note on Speak Pipe!
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This week on the WHOOP Podcast, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes sits down with Dr. Gina Poe, neurobiologist and expert in REM sleep and memory consolidation. Together, Dr. Holmes and Dr. Poe unpack what actually happens when you're asleep and why sleep is essential not just for memory, but emotional resilience, longevity, and high performance. This episode breaks down the different stages of sleep and how they reshape the brain, regulate the nervous system, and actually clean the brain. Dr. Holmes and Dr. Poe provide insight on daily habits to optimize sleep quality, including timing, exercise, and stress regulation.(00:23) Introduction to Dr. Gina Poe(00:58) Dr. Poe's Journey to Sleep Research (06:58) Sleep Timing in Relation to The Body's Physiological Rhythm(12:29) Sleep Pressure and Melatonin Production(14:52) REM Sleep Reshaping the Brain Each Night(21:03) Effects of Short Sleep Cycles (30:17) Relationship Between Skipped Sleep Cycles and Neurodegenerative Disease(31:36) The Importance of Sleep Spindles & Exercise on Sleep Performance(40:46) How Sleep Spindles Change Over A Lifespan(43:44) Daily Practices That Promote Healthy Sleep (49:15) Shift Work, Sleep Cycles, & Human Growth Hormone(55:01) Metabolism and Sleep Cycles: What Happens To The Body's Energy Storage(59:21) Dr. Poe's Dream Sleep Study(01:01:09) What Healthy Sleep Looks Like(01:05:38) Rapid Fire TakeawaysDr. Gina Poe:XRelated Episodes:The Science of Stress & Sleep For Optimal Performance with Dr. Bill von HippelSpotifyAppleYouTubeHow to Sleep Better with Dr. Shelby HarrisSpotifyAppleYouTubeSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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This episode of Insomnia Insight explores whether shift work causes insomnia, emphasizing that misclassifying wakefulness as a threat is the real issue. It addresses sleep hygiene, flexible sleep windows, and befriending wakefulness for better sleep. The presenter also introduces his new book 'Principles of NATO' and recommends other insomnia resources. If you're new here and like what you've seen so far, you'll want to download our FREE 'Off-to-Dreamland' e-booklet. Simply head over to https://www.thesleepcoachschool.com and click the link at the tippy top. Happy reading! If you're ready to leave insomnia for good, check out our coaching options. Head over to www.thesleepcoachschool.com and click on GET SLEEP in the menu. The Insomnia Immunity program is perfect if you like learning through video and want to join a group on your journey towards sleeping well. BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket. The 1:1 Zoom based program is for you if you like to connect one on one with someone who has been where you are now. Do you like learning by reading? If so, here are two books that offer breakthroughs! Tales of Courage by Daniel Erichsen https://www.amazon.com/Tales-Courage-... Set it & Forget it by Daniel Erichsen https://www.amazon.com/Set-Forget-rea... Would you like to become a Sleep Hero by supporting the Natto movement on Patreon? If so, that's incredibly nice of you
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on: Molly's Run training leading to her win at Sulphur springs 100-miler run How to train and thrive while working shift work How to warmup and common mistakes Ask Your Question for a Future Episode! Submit it anonymously here This Episode is Brought to You By:
On this month's installment of our Longevity Series, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes, sits down with Dr. Adrian Cois. Dr. Cois is an Australian-born Emergency Physician and Assistant Professor of Emergency Medicine, currently practicing in Portland, Oregon. Dr. Cois has an extensive background as a strength and conditioning coach, working with 5 professional Australian sports teams before completing his medical residency at Oregon Health and Science University. Dr. Cois joins the WHOOP podcast to discuss his TedX presentation on the cultural comparison of healthcare in Australia versus the United States and how this impacts longevity. Dr. Holmes and Dr. Cois discuss:(00:25) Dr. Cois's background in Medicine(01:47) Reframing Trauma in Emergency Care(05:26) Frontline Healthcare Workers' Challenges with Personal Health and Wellness (07:46) Cultural Differences between the US and Australia(10:28) Importance of Implementing Preventative Medicine (18:27) Areas for Improvement in the US Healthcare System(21:17) Best Methods to Motivate Individuals to Take Control of Their Health(25:29) The Existing Health Culture in Australia (30:04) Light Behavior and The Benefits of Time Spent Outside. (31:30) Lessons Americans Can Learn From Australians(33:58) Implementing Health Culture(35:12) The Relationship Between Sleep Quality and Shift Work (41:27) How Americans Can Improve Their Health (41:54) Habit Changes For Your Health Follow Dr. Adrian Cois:InstagramLinkedInSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok X Facebook LinkedIn Follow Will Ahmed:Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
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