A Healthy Shift: Recent Episodes
Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach
Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive while performing shift work.
Text me what you thought of the show 😊
Most shift workers think better health comes from finding the perfect diet or the perfect sleep routine.
But your body doesn't work that way.
It responds to biological signals.
In this episode I explain the four most important signals that influence sleep, energy, metabolism and recovery, and why improving them is often simpler than people think.
If you've ever felt overwhelmed by conflicting health advice, this episode will help you focus on what really matters.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
Have you ever wondered why staying awake all night feels so much harder than staying awake during the day?
It's not because you're weak.
It's not because you're getting older.
And it's not because your body is broken.
Your body is doing exactly what it evolved to do.
In this episode, I explain why your biology is actually trying to protect you, and why understanding this changes everything.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
Why Most Shift Workers Never Get Taught How to Do Shift Work Properly | Shift Work Champions
Description
In this week's Australia Overnight on 3AW with Tony McManus, Roger Sutherland discusses one of the biggest problems facing shift workers around the world.
Despite one in five people working outside normal business hours, most shift workers receive little or no education on how to manage sleep, fatigue, nutrition, recovery and long-term health.
Roger introduces his new Shift Work Champions™ program, a workplace model designed to provide ongoing support for shift workers long after the initial training session has finished. Rather than delivering a presentation and leaving, Shift Work Champions creates trained peer leaders within organisations who can support their colleagues in real time on shift.
The conversation also explores:
• Why shift work should be treated as a workplace fatigue risk
• The hidden biological cost of working nights
• Why "every night shift adds another line to the invoice"
• The social and family impact of shift work
• Why many night shift workers actually enjoy nights more than days
• Biphasic sleep and whether sleeping in two blocks is normal
• Practical sleep strategies including darkness, temperature and stress management
• Why workplaces need better education instead of expecting workers to simply figure it out themselves
• The growing need for organisations to better support their 24/7 workforce.
If you're a nurse, police officer, firefighter, paramedic, dispatcher, corrections officer, truck driver, train driver, miner, healthcare worker or anyone working rotating shifts or permanent night shift, this episode will help you better understand what shift work is really doing to your body and why simple, evidence-based strategies can make a significant difference.
If you're an employer with a 24/7 workforce, you'll also hear why education alone isn't enough and why ongoing support is becoming critical for reducing fatigue risk, improving wellbeing and helping retain experienced staff.
To learn more about Shift Work Champions or Roger's workplace education programs, follow the links below
If you enjoyed this episode, please follow the podcast, leave a review and share it with another shift worker. It might be exactly what they need to hear today.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
If you've worked shifts for more than a week, you've probably heard someone say:
"You'll get used to it."
But what if that's not actually true?
In this episode I share why this simple phrase shaped the way I thought about shift work for decades, and why understanding what your body is really doing changes everything.
Whether you're new to shift work or you've been doing it for 30 years, this episode might completely change the way you think about fatigue, sleep and your health.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
If You Only Change 4 Things as a Shift Worker, Make Them These
If you're working night shift, rotating rosters or long hours and constantly feeling exhausted, this episode is for you.
There is no shortage of advice for shift workers. One person tells you to buy a new mattress. Another recommends the latest supplement, wearable or sleep gadget. Before long, you're overwhelmed and wondering what actually makes a difference.
In this episode, I strip away the noise and explain the four daily habits that form the foundation of better health, better sleep and better performance for shift workers.
These are the same evidence-based principles I teach every day through A Healthy Shift, and they're designed to work with your biology, not against it.
In this episode you'll learn:
- Why sleep is about much more than simply getting enough hours.
- How daylight anchors your circadian rhythm and improves energy, mood and sleep.
- Why movement doesn't have to mean spending hours in the gym.
- How nutrient timing can improve digestion, recovery and long-term health.
- Why consistency beats perfection every time.
- Simple strategies you can start using today, no matter what roster you work.
If you've been searching for practical, evidence-based advice to help you thrive as a shift worker, this is the perfect episode to start with.
Ready to take the next step?
Every shift worker is different. Your roster, family commitments, workplace and goals are unique, which means generic advice will only take you so far.
If you'd like personalised support to improve your sleep, increase your energy and build a healthier life around shift work, I'd love to help.
Book your FREE One-to-One Coaching Assessment Call using the link below, and let's create a plan that works for your life.
Because...
It doesn't have to be this way.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
Shift Work Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It)Episode 393 | A Healthy Shift Podcast
For decades we've accepted fatigue, poor sleep, burnout and declining health as simply part of working shifts.
But what if we've been asking the wrong question?
In this episode, Roger Sutherland challenges one of the biggest assumptions in modern workplaces: that fatigue is the problem. Instead, he explains why fatigue is the warning sign of something much deeper—a mismatch between the way work is designed and the way human biology actually functions.
Drawing on more than 40 years of frontline shift work with Victoria Police, years of study in nutrition, circadian biology and human performance, and experience working with thousands of shift workers, Roger shares why organisations need to move beyond traditional wellbeing programs and begin building genuine shift work capability from within.
Whether you're a nurse, police officer, paramedic, firefighter, FIFO worker, manufacturing employee, transport operator—or a leader responsible for people working around the clock—this episode will challenge the way you think about shift work.
"Because it doesn't have to be this way"
In this episode you'll learn
- Why fatigue is a symptom—not the underlying problem.
- How circadian biology affects sleep, hormones, metabolism, decision-making and recovery.
- Why many workplace wellbeing initiatives fail to deliver lasting results.
- The difference between resilience and organisational capability.
- Why educating shift workers is only part of the solution.
- How leaders can create healthier, safer and higher-performing 24/7 workplaces.
- Why the A Healthy Shift Shift Work Champions™ Framework was developed to create sustainable organisational change.
Key Takeaways
✔ Fatigue is your body's alarm system—not the root cause.
✔ Human biology doesn't stop because the roster changes.
✔ Better shift work outcomes require better systems, not just stronger individuals.
✔ Education builds awareness.
✔ Capability creates lasting organisational change.
✔ It doesn't have to be this way.
Download the Executive Brief
If today's episode resonated with you and you're responsible for leading people in a 24/7 organisation, download theShift Work Champions™ Executive Brief (see below) to learn how organisations can build shift work capability from within.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
Why do you wake up after only three or four hours of sleep after night shift, even when you’re completely exhausted?
It’s one of the most frustrating problems night shift workers face.
In this episode, Night Shift & Sleep Specialist Roger Sutherland explains why daytime sleep is often shorter and more disrupted, the battle between sleep pressure and your circadian rhythm, and what you can do to improve your sleep after working nights.
If you struggle to stay asleep after night shift, wake too early, or can’t get enough daytime sleep before your next shift, this episode will help you understand why.
Support the show
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
___________________
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.
_______________________
Text me what you thought of the show 😊
We pull apart the seductive idea of permanent daylight saving and explain why the first light of the morning is a non-negotiable part of healthy sleep and mood. Then we shift to the hidden crisis in 24/7 workplaces: shift workers are still expected to cope with fatigue and circadian misalignment with almost no practical support.
• why the US Sunshine Protection Act matters and what “permanent summer time” actually means
• why stopping clock changes can reduce heart attacks, strokes and car accidents
• the biological case for standard time and the risk of darker winter mornings
• seasonal affective disorder, morning light exposure and why winter can feel tougher
• teenage chronotypes and the messy reality of changing school start times
• why one-off workplace keynotes do not create lasting behaviour change
• how Shift Work Champions builds internal shift work capability in real time
• caller experiences from trucking, farming and rotating rosters and what they reveal about fatigue
See below for how to connect with me
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
What should you eat on night shift, and when should you eat when working nights?
If you struggle with bloating, digestive problems, weight gain, low energy or cravings during night shift, the timing of your food may be part of the problem.
In this episode, Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains why eating on night shift is about more than calories and healthy food.
You’ll learn how your circadian rhythm affects digestion and metabolism, why large meals overnight can cause problems, and how to think differently about food timing when working night shift.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Should you sleep straight after night shift, stay awake, or have a short sleep and get up?
The answer depends on one important question: are you working another night shift, or have you just finished your final night shift?
In this episode, Night Shift & Sleep Specialist Roger Sutherland explains how to recover after night shift, why your recovery strategy should change depending on your roster, and how sleep, daylight, movement and food timing can help you transition through and out of night shift.
If you work night shift, rotating shifts or irregular hours and struggle to recover after working nights, this episode will help you understand what to do when you get home.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Why can’t you sleep after night shift, even when you’re completely exhausted?
If you work night shift and struggle to fall asleep, stay asleep or get enough quality daytime sleep, this episode explains what is happening and what you can do about it.
Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains how your circadian rhythm, daylight exposure, caffeine, food timing, body temperature and sleep environment can affect sleep after night shift.
You’ll also learn practical ways to create a better post-night shift routine and improve your daytime sleep without relying on random sleep tips.
If you’re a nurse, paramedic, police officer, firefighter, emergency services worker or anyone who works overnight, this episode will help you better understand how to sleep after night shift.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I explain why night shift fatigue can stick around even after a decent sleep and why the real issue is often circadian disruption. I break down a simple four pillar system so you can reduce biological chaos and recover with less guesswork.
• sleep deprivation versus circadian misalignment and social jet lag
• why sleeping in and random recovery can backfire
• the four pillars for shift worker health: sleep, daylight, movement, nutrient timing
• practical sleep environment upgrades and routine anchors for daytime sleep
• daylight exposure as the strongest biological clock signal and why timing matters
• movement after waking as a low stress way to boost alertness
• night shift nutrition as a timing problem not just a calorie problem
• how to stop chasing tips and build repeatable systems around your roster
• picking your weakest pillar and repeating one behaviour consistently
Reach out, book that call. It’s free and it’s obligation free.
If this episode helped you, please follow a healthy shift wherever you listen to your podcasts.
It would also be ever so helpful if you could leave a rating and review on the app you’re currently listening on.
If you want to know more about me or work with me, see below.
Thank you for listening
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We challenge leaders to stop treating shift work as a roster problem and start treating it as a biology problem that drives safety, errors, and performance. We lay out why fatigue is an organisational risk and why training trusted Shift Work Champions on the floor can change culture in real time.
• asking who owns shift worker biology in a 24-7 workplace
• outlining the evidence on long-term health risks from night and rotating shifts
• reframing fatigue as a performance and safety issue, not an employee weakness
• explaining why many wellbeing efforts miss night shift crews
• proposing Shift Work Champions as an internal capability model
• describing what champions learn about circadian rhythms, light, sleep, movement, and nutrition
• showing how education spreads through peers and lifts retention and resilience
• inviting leaders to build evidence-based education into fatigue risk management
If you'd like to learn more about this or my seminars and what I do, workshops, keynotes, and the shift work champion™ program see below
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body.
In this episode, Roger Sutherland draws on nearly 40 years of shift work experience, his background as a certified nutritionist, and conversations with long haul cabin crew to explain why this role is so challenging and, more importantly, what can be done to reduce the impact.
Roger introduces the four biological drivers that influence every shift worker's health: sleep, light, food timing and movement. He explains how understanding these factors can help cabin crew improve energy, recover faster between flights, reduce fatigue, improve digestion and protect their long-term health.
Whether you're flying internationally every week or simply interested in managing jet lag and irregular schedules, this episode provides practical, evidence-based strategies you can begin using immediately.
In This Episode
• Why long haul cabin crew may have one of the toughest shift work jobs in the world
• The hidden physical and mental demands behind every flight
• How circadian rhythm disruption affects sleep, energy and health
• The four biological drivers every shift worker should understand:
• Sleep
• Light
• Food timing
• Movement
• When to stay on your home time zone and when to adjust to local time
• How to improve sleep during flights using routines, breathwork and strategic napping
• Why 30-minute naps and 90-minute sleep cycles work best
• How to reduce sleep anxiety before early departures
• The importance of banking sleep before long haul flights
• Nutrient timing strategies to reduce digestive issues and improve recovery
• Foods to prioritise and foods to limit while travelling
• Why female cabin crew face additional biological challenges and practical ways to support hormone and digestive health
• Breathwork techniques to reduce stress and improve sleep quality
• Managing fatigue with smart caffeine use
• Exercise recommendations after long haul flights
• Why walking and low-intensity exercise can improve recovery
• The importance of regular blood tests and health screening
• Sleep medications versus natural sleep
• When melatonin may help—and when it can make things worse
• Supplements discussed:
• Creatine Monohydrate
• Omega-3
• Vitamin D
• Zinc
• Iron and Vitamin B (when appropriate)
• Sleep products and tools Roger recommends for frequent travellers
Key Takeaways
Long haul flying creates significant circadian disruption, but understanding your biology allows you to work with your body instead of against it.
Small changes in sleep timing, light exposure, meal timing and movement can have a major impact on energy, recovery and long-term health.
Strategic naps, proper recovery routines and evidence-based supplementation may help reduce fatigue and improve performance across multiple time zones.
Who This Episode Is For
This episode is ideal for:
• International cabin crew
• Flight attendants
• Airline pilots
• Frequent business travellers
• FIFO workers
• Emergency services personnel
• Healthcare workers
• Anyone working rotating shifts or experiencing regular jet lag
Resources Mentioned
• Manta Sleep Mask Pro
• Ozlo Sleepbuds
• Creatine Monohydrate
• Omega-3 (EPA/DHA)
• Vitamin D
• Zinc Picolinate
• Breathwork techniques
Connect with Roger
To learn more about Roger's coaching, recommended products and shift work education, visit:
ahealthyshift.com
@a_healthy_shift
If You Enjoyed This Episode
If you found this episode helpful, please hit follow and turn on notifications, leave a review and share it with someone working shift work or long haul aviation. Every share helps more shift workers improve their health, sleep and performance.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new normal” and the habits we have all drifted into since COVID.
• Mediterranean cruise routines, walking volume, gym habits and why it matters
• Choosing alcohol free options, what changed after COVID drinking patterns
• Reframing exercise as everyday movement for glucose and mental health
• Pickleball as a social, low impact way to get fit
• Safety and policing visibility, why presence shifts behaviour and confidence
• Infrastructure frustration, roadworks fatigue and the boiling frog effect
• Jet lag and shift work overlap, using circadian rhythm cues to recover faster
• Practical reset plan, light exposure, meal timing and movement after landing
• Caller tips, walking on flights and switching to destination time
People want to contact you. The best way to do that is a healthy shift.com or on Instagram to a underscore healthy underscore shift.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We unpack Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must shift from toughness to compliance.
• definition of psychosocial hazards under the act
• why mindfulness or training alone is not a control
• roster design, staffing and recovery as legal controls
• proactive risk assessment and continuous review
• meaningful consultation with health and safety reps
• how to report hazards and trigger a review
• culture clashes between tradition and compliance
• practical examples for policing, healthcare and transport
Please share this episode with your colleagues and management because it’s important.
If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.
Links to the Act and Regulation referred to in the episode
Occupational Health and Safety Act 2004
Occupational Health and Safety (Psychological Health) Regulations 2025
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep?
In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent fighting against your body clock.
Exercise is a stressor, and after 12 hours under bright lights, overstimulated, dehydrated, and exhausted, another intense session can sometimes do more harm than good.
• Why hard training after night shift can disrupt recovery and sleep
• What your body is actually trying to do after a long night awake
• The role of melatonin and cortisol in post-shift recovery
• The difference between recovery movement and performance training
• Why fatigue increases injury risk and affects coordination
• How bright morning light and gym lighting can interfere with sleep signals
• The truth about pre-workout supplements and caffeine after night shift
• Why sleep deprivation changes how your body handles stress
• How to make post-shift training work if it’s your only option
• Why shorter, lower-intensity sessions are often the smarter choice
• The importance of hydration, movement quality, and recovery
• Why sometimes the healthiest option is simply going straight to bed
For shift workers, sleep isn’t laziness—it’s recovery.
If this episode helped, subscribe for more evidence-based shift work strategies, share it with someone working nights, and leave a rating and review to help more shift workers find the support they need.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understaffed, and just trying to get through the shift.
In this episode, I talk to leaders, managers, HR teams, and anyone responsible for workplace wellbeing about what I believe is missing in most 24/7 industries: trained shift work champions inside the workplace.
• Why workplace wellbeing strategies often fail in real-world shift environments
• What a real shift work champion actually looks like
• Why peer-to-peer support works better than posters and one-off seminars
• How workplace culture affects fatigue, recovery, and decision making
• The role of sleep, circadian rhythm, nutrition, stress, and boundaries in shift worker health
• Why practical support matters more than motivation alone
• How fatigue impacts performance, safety, and team culture
• The hidden cost of doing nothing, including burnout, turnover, and unplanned leave
• Why industries like healthcare, emergency services, transport, mining, and manufacturing are especially vulnerable
• How shift work champions can improve sustainability, retention, and safety across teams
If you’re interested in building shift work champions within your workplace, there’s a link in the show notes where you can reach out and learn more.
If this episode helped, subscribe, share it with a leader who needs to hear it, and leave a rating and review to help more shift workers find the support they deserve.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home.
A lot of shift workers hear “get morning sunlight” and assume more light is always better. But after a night shift, that same morning light can push your body into full daytime mode and make sleep almost impossible.
In this episode, I break down what’s actually happening in your body and why blue light plays such a big role in post-shift sleep disruption.
• Why morning sunlight can make daytime sleep harder after night shift
• What blue light does to your brain and circadian rhythm
• How special eye cells called ipRGCs signal wakefulness to your body clock
• Why melatonin drops and alertness rises after light exposure
• Why sleep after night shift becomes lighter and easier to interrupt
• How orange lens blue light blocking glasses can help protect daytime sleep
• When to put blue blockers on for the best effect
• Why cheap “blue filter” glasses often don’t work properly
• Why cloudy mornings still expose you to strong blue light
• How screens, TVs, and bright LEDs can keep your brain switched on
• Practical ways to improve sleep, energy, and recovery after nights
If you want better daytime sleep and a routine that actually works with night shift, this episode will help.
If it helped, subscribe, share it with someone working nights, and leave a rating and review so more shift workers can find the support they should’ve been taught from the beginning.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem.
When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place.
In this episode, we focus on the three most powerful signals that help reset your rhythm and make shift work feel more manageable.
• Why timing, not effort, is often the real issue for shift workers
• How social jet lag affects your energy, sleep, and appetite
• Why early daylight is the strongest signal for your body clock
• How meal timing impacts metabolism and blood sugar control
• Why eating based on “being awake” can backfire on night shift
• How simple outdoor movement helps boost alertness and recovery
• Why you don’t need intense workouts—just better timing
• How stacking light and movement can improve energy fast
• A simple 7-day challenge to test this in your real routine
• The key signs to track: energy, alertness, sleep, and overall rhythm
This is a simple, practical approach you can actually try without overthinking it.
If this helped, subscribe so you don’t miss the next episode, share it with someone on shift, and leave a rating and review to help more people find the show.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all.
In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions.
• Why “moving on” isn’t the same as actually processing trauma
• How repeated exposure to stress can keep your nervous system stuck in fight-or-flight
• Why trauma isn’t just mental, but also physical and stored in the body
• How stress can show up as poor sleep, hypervigilance, aches, irritability, emotional distance, and burnout
• What happens when you bring “the mask” home to your family
• Why partners often end up walking on eggshells without understanding why
• The early warning signs your nervous system is overloaded
• Why your mental health needs regular maintenance, just like a car
• How trauma-informed breathwork can help regulate stress and release tension safely
• Why you don’t always need to relive every detail to begin healing
If the mask is getting heavy, there’s a link in the show notes where you can book a one-off session or a 15-minute coaching assessment.
If this episode helped, subscribe, share it with someone who needs it, and leave a rating and review to help more shift workers find the show.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem.
We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag.
• Why Monday mornings can feel harder than they should
• How your circadian rhythm affects energy, mood, and alertness
• What happens when weekend sleep schedules shift too far
• Why sleeping in on weekends can backfire by Monday
• How alarms can pull you out of the wrong stage of sleep
• Why teens struggle more with early mornings
• How chronotypes change as we age
• Why poor sleep can increase cravings and hunger
• How light exposure, meal timing, and movement affect your body clock
• Practical ways to reduce “social jet lag” during the week
• Details about the free Night Shift Summit and what it covers
If you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why.
Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain.
In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep.
• Why shift workers often struggle with cravings, fatigue, and weight gain
• Why it’s not just about “clock time,” but your circadian rhythm
• How your body metabolises food differently overnight
• Why metabolism can slow down during night shift hours
• Why many shift workers gain weight even without eating more
• What makes heavy meals harder to tolerate at 2am and 3am
• Why simpler, easy-to-digest foods can work better on nights
• Practical nutrition ideas for overnight shifts
• The role of hydration in energy and recovery
• How circadian disruption affects sleep, mood, and mental clarity
• Details about the free online Night Shift Summit
• What employers and leaders need to change to better support shift workers
We also keep things fun by asking listeners to choose the song that best captures the shift work experience.
If you know someone working nights, rotating rosters, healthcare, emergency services, FIFO, or any non-traditional schedule, send this episode their way.
Subscribe, share, and leave a review to help more shift workers find strategies that actually fit the job.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable.
If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue.
• Why your hormones usually aren’t broken, they’re reacting to your environment
• How light, sleep, meal timing, stress, and movement act as “time signals” for your body
• Why shift work disrupts these signals and throws everything out of sync
• Why a calorie deficit still matters for weight loss, but becomes harder with circadian disruption
• How poor timing affects appetite, digestion, energy, and recovery
• Why it can feel like your body is working against you when your rhythm is off
• The importance of getting light exposure based on your wake-up time, not the clock
• How gentle outdoor movement supports energy and recovery
• Why structured meal timing works better than random eating
• The value of getting multiple daylight exposures throughout your day
• Why protecting sleep and managing stress is critical for hormone health
If you’re feeling stuck and don’t know where to start, there’s a link in the show notes where you can reach out for support.
If this episode helped, subscribe, share it with a shift-working friend, and leave a rating and review to help more people find it.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift worker.
• Why National Third Shift Day matters and why night workers need more recognition
• What the Global Night Shift Summit is and who it’s for
• How the timing works for the US and Australia, plus replay access
• How to approach night shift before, during, and after so you’re not constantly drained
• Why most people struggle simply because no one ever showed them how
• How your circadian rhythm affects fatigue, sleep, and overall health
• The mental load of night shift and why it gets worse when you’re out of sync
• How to time your nutrition for better energy and recovery
• What employers can actually do to better support 24/7 teams
• What to expect from the event, including short expert talks and a live Q&A
In the show notes is a link. Go and have a look at the landing page for the event and instantly register your spot.
If you enjoyed the episode, follow the podcast and leave a review. It really helps more shift workers find it.
You can also learn more or work with me at ahealthyshift.com.
REGISTER HERE:
NIGHT SHIFT SUMMIT
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it.
So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked.
In this episode, we talk about why that keeps you stuck, and what it looks like to actually have something that works for your life and your roster.
We get into why days off can feel worse than work days, how shift habits can lead to weight gain and brain fog, and the kind of questions people always ask, ike eating at 3am, sleeping during the day, when to train, and what supplements actually matter.
We also touch on chrononutrition and what changes when you stop fighting your body and start working with it.
If you want help applying this to your own schedule, you can book a one-off session at ahealthyshift.com.
If this helped, follow the podcast and leave a review. It really helps more shift workers find it.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep.
In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers.
• Why relying on caffeine alone keeps shift workers stuck in a fatigue cycle
• Who Steve Jennings is and his role in bringing creatine into mainstream use
• How creatine supports cellular energy through the ATP system
• Why creatine isn’t just for muscles, but also for brain function
• How it can support memory, mood, focus, and mental clarity during sleep deprivation
• Why creatine is especially relevant for shift workers dealing with circadian disruption
• Simple dosing guidelines, including the common 3–5g daily approach
• How some people use short-term higher doses during demanding night shifts
• Breaking down common myths like “creatine is a steroid” and “you need to cycle it”
• The truth about kidney concerns and creatinine levels in lab tests
• Hydration, cramps, and the real story behind “bloating”
• Why women may benefit even more, especially around perimenopause and menopause
• What current research says about creatine and long-term health, including bone support
If you want a clear, evidence-based guide to using creatine for shift work performance and recovery, this episode covers it.
Subscribe for more evidence-based shift work nutrition, share this with someone working nights, and leave a rating and review to help more shift workers find the show.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a body clock problem, not a personality flaw, and share practical ways to reduce the damage.
• shift work as a health tax that compounds over time
• lack of education and training for shift workers
• smarter rostering and why forward rotation matters
• why permanent night shift does not truly work
• female shift workers and the added strain of infradian rhythm
• night shift nutrition and hydration basics
• high blood pressure and cardiovascular risk from circadian misalignment
• real caller stories on long shifts, loneliness, family impact, and union pushback
• Mondayitis, social jet lag, and why you cannot “catch up” on sleep
If you go to the website, a healthyshift.com and you can reach out to me there.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Why do you feel better on holiday, even with jet lag?
Because your habits naturally sync your body clock to the day.
In this episode, we break down the “holiday blueprint” and how shift workers can use it to reduce social jet lag and stabilize sleep, energy, and focus.
- How light quickly resets your circadian rhythm
- Why movement and exploration boost your body clock
- How meal timing trains alertness and sleep
- Why coming home can feel worse than traveling
- What social jet lag looks like on shift
- The 3 anchors to make shift work more liveable
- Why consistency beats perfection
Want help building this around your roster?
Book a free 15-minute assessment call at ahealthyshift.com
Follow the podcast, turn on notifications, and leave a review to help more shift workers find the show
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.
In this episode, I break down why shift work and circadian disruption make visceral fat more likely—and what you can start doing to bring your energy, metabolism, and blood markers back into line.
In this episode, we cover:
• What visceral fat is—and why it’s metabolically active
• Why shift workers can carry visceral fat while looking “normal”
• How circadian disruption impacts metabolism and digestion
• The role of cortisol, insulin, and melatonin timing
• How sleep loss disrupts leptin and ghrelin—and increases cravings
• Why eating overnight worsens glucose tolerance and insulin response
• The long-term risks: type 2 diabetes, heart disease, and fatty liver
Practical strategies:
• Mediterranean-style eating to reduce inflammation and improve energy use
• Reducing (or eliminating) alcohol to support liver health
• Cutting ultra-processed foods that amplify hunger signals
• Resistance training 3x per week as a non-negotiable
• Daily walking—and short walks after meals for glucose control
• Optional: one weekly high-intensity session for efficiency
• Optimizing your sleep environment and maintaining a consistent wake-up time
• Using tools like DEXA scans and GP checks to measure what you can’t see
If you want support, there’s a link in the show notes to book a free assessment call with me.
If you enjoyed this episode, make sure to follow or subscribe so you don’t miss what’s coming next.
And if you found it helpful, I’d really appreciate a quick rating or review.
To learn more or work with me, visit: ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Sunlight isn’t optional, it’s your body’s control system.
For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.
In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable.
- How light controls your circadian rhythm (your body clock)
- Why morning sunlight beats scrolling in a dark room
- The benefits of red/infrared light for recovery and calm
- Why blue light helps in the morning but harms you at night
- The role of full-spectrum light (green, yellow, UV)
- How modern life creates “dim days, bright nights”
- Practical strategies to improve sleep even on night shift
Follow the podcast, turn on notifications, and leave a review. it helps more shift workers find this.
Learn more or work with me at ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are supplements actually helping… or just wasting your money?
Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.
But here’s the truth:
If your foundations are broken, supplements won’t save you.
In this episode, I break down the 8 fundamentals every shift worker needs first from light exposure and sleep, to movement, nutrition, meal timing, social connection, and time in nature.
Only after that do we talk supplements.
And honestly?
There are just 3 worth considering for most people: vitamin D, omega-3s, and creatine.
🎧 If you want a simple structure for better energy and sleep, grab the free Circadian Fast eBook at ahealthyshift.com
Follow, share with a mate on shift, and leave a review to help more shift workers find the show.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way.
• the 2am to 4am circadian dip and why it feels brutal
• body temperature changes overnight and what it means on shift
• socks in bed as a practical sleep tip and why it can work
• the emotional punch of hearing a spacecraft radio check
• why 10,000 steps becomes a “rule” and where it comes from
• step tracker accuracy and using trends over perfection
• research pointing to big gains around 7,000 steps per day
• balancing movement across a week for shift workers
• accountability, complaints, and why perjury rarely gets pursued
To learn more about me visit ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down.
I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awareness you need to take control back.
• the “new normal” trap and why it happens quietly
• constant fatigue versus expected tiredness after nights
• weight gain, low energy and lost training as warning signs
• how shift work erodes routine through small daily compromises
• the moment a comment exposes a slow decline
• why familiar does not mean optimal or permanent
• asking the honest question that starts change
• building simple structure and systems that work on a roster
If you enjoyed this episode, be sure to hit follow and turn on notifications, so you get notified whenever a new episode is released.
It would be ever so helpful if you could leave a rating and review on the app you're currently listening on.
If you want to know more about me or work with me, follow the links below
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work can leave you looking fine while metabolic syndrome builds quietly underneath.
In this episode, we break down what metabolic syndrome is, why shift workers are at higher risk, and the simple habits that reduce damage by working with your circadian rhythm—not against it.
• Metabolic syndrome is a cluster, not a single disease
• The five key markers: waist circumference, blood pressure, blood sugar, triglycerides, HDL cholesterol
• Why risk increases when these markers stack (type 2 diabetes and heart disease)
• How sleep disruption lowers insulin sensitivity and drives sugar cravings
• Why eating at night worsens blood sugar control
• Leptin, ghrelin, and cortisol: how fatigue impacts hunger and fat storage
• Anchoring sleep with consistent routines and a dark, cool environment
• Setting a defined eating window and prioritising earlier meals
• Protein for satiety, muscle, and stable energy
• Resistance training 2–3x per week to improve insulin sensitivity
• Managing light exposure after night shift to support recovery
• Smarter caffeine timing so you can still get quality sleep
Rate and review the podcast on Apple Podcasts or Spotify—it helps more shift workers find real, evidence-based support.
Download the free Circadian Fast ebook at ahealthyshift.com.
Book a free 15-minute assessment call (link in show notes).
Follow or subscribe so you don’t miss new episodes.888
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks.
This is where most plans fall apart.
In this episode, I share a simple, flexible approach that reduces decision fatigue and makes food easier to manage—even on your hardest days.
In this episode:
- Why meal prep becomes overwhelming on shifts
- Why calorie counting and strict plans fail
- A simple 3-step system: Decide, Shop, Prep
- The Three Times Six Plus Six method
- Why snacks matter more than you think
- Easy protein-based snacks you can keep at work
Follow these accounts for easy meal ideas:
Instagram: @Lucy Lord
Instagram: @jessespt
Instagram: @RecipeTinEats
Free Snack Guide
Comment “SNACKS” on any of my posts and I’ll send you my non-perishable snacks guide for shift workers.
Subscribe and Review
Follow the podcast and leave a review to help more shift workers find it.
Work With Me
ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.
In this episode, we break down how caffeine really works and share simple timing rules to protect your sleep quality so you can wake up more recovered and have more energy outside of work.
We cover:
- How caffeine blocks adenosine, so your brain can’t properly sense fatigue
- Why “caffeine is using you” when your timing is off
- How caffeine absorption peaks and why its half-life causes it to stack in your system
- Why caffeine can reduce deep sleep, slow-wave sleep, and REM sleep
- Research showing caffeine can affect sleep up to 8.8 hours later
- Why pre-workout caffeine can impact sleep for up to 13.2 hours
- The “12 o’clock rule” that works with any shift roster
- Why zero-calorie energy drinks are stimulation — not fuel
- How tolerance builds, and why less caffeine can actually improve your baseline energy
Check the show notes to book a meeting with me.
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released.
It would also really help if you could leave a rating and review on the app you're currently listening on.
If you want to learn more or work with me, visit: ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We talk with Roger Sutherland about what crushing debt, poor spending choices and shaky trust in leadership feel like on the front line. Then we pivot to the body, unpacking why modern “me time” often keeps us wired and how simple changes can help shift workers recover.
• pressure on frontline health and emergency services and what underfunding does to morale
• why “no money” arguments inflame anger and erode trust
• government debt, big projects and the everyday essentials people feel are ignored
• preferential voting confusion and why education matters
• blue light choices, naps and staying alert across a long day
• phone addiction, dopamine blunting and constant stimulation
• swimming, breathwork and creating real down time
• media agendas, free speech uncertainty and hypervigilance
Have a look at a healthyshift.com.
Come and join us. 133693.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
"Lifing" teaches us "keep moving, keep coping, and keep distracting" ourselves until the body finally forces a pause. I share a raw story from the pool that reveals how breath, rhythm, and silence can unlock real nervous system recovery for first responders and anyone under chronic stress.
• a personal moment where emotion rises without warning during a quiet swim
• how CO2 tolerance training and slower breathing support stress regulation
• why “breakdown” can be the body processing stored trauma
• the cost of constant input through phones, scrolling, TV, and noise
• how rhythmic movement and longer exhales shift the autonomic nervous system
• practical steps to create undistracted time and real space each day
• why nasal breathing matters and why mouth breathing keeps you amped up
• embracing discomfort and letting emotion move through without overthinking
• how breathwork provides a structured way to self-regulate without a pool
If it landed for you, and if you know that you personally are carrying more than what you're actually dealing with, I beg you to reach out to me.
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released.
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on.
If you want to know more about breathwork, about me or work with me, you can go to ahealthyshift.com.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work can make alcohol feel like the easiest “off switch” but your biology doesn’t agree.
In this episode, we unpack the Sober Curious mindset and why even “normal” drinking can disrupt your sleep, mood, metabolism, and recovery as a shift worker.
We cover:
- The sober curious approach as a mindset, not a label
- Why shift workers often drink on autopilot after night shifts or stressful days
- Alcohol as a neurotoxin and the rebound effect that fuels anxiety
- Sedation vs. real sleep, including REM suppression and fragmented nights
- How alcohol disrupts fat burning and blood sugar, leading to crashes and belly fat
- Perimenopause and menopause: why alcohol (especially wine) can amplify abdominal weight gain
- The long-term link between alcohol and mental health
- Cancer risk, even with light to moderate drinking
- Accelerated aging, immune suppression, and slower recovery from training
- Gut lining damage, inflammation, and the knock-on effects on fatigue and mood
- A simple alcohol-free trial and what to track
If this episode resonated with you and you know someone who needs to hear it, share it with another shift worker.
If you enjoyed this episode, make sure to subscribe so you never miss a new release.
It would also really help if you could leave a rating and review on the app you're listening on.
If you’d like to learn more or work with me, visit: ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We dig into why Monday mornings feel so rough, and why the answer sits in your circadian rhythm rather than willpower. We also take on the daylight saving fight and ask whether locking Australia to standard time could reduce real health risks.
• circadian misalignment from weekend sleep-ins and later nights
• sleep anxiety and why early wake-ups spiral
• building rhythm through routine and training consistency
• swimming as moving meditation and breath control practice
• CO2 tolerance and nasal breathing as stress tools
• wearables like Oura Ring and what the data can show
• life on night shift in trucking and how it reshapes lifestyle
• FIFO roster strain on families and fatigue risk on the drive home
• workplace health and safety obligations and fatigue education gaps
• daylight saving health impacts including crashes and cardiac events
• listener views on staying on summertime or standard time permanently
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I challenge the biggest blue light belief and explain why the real danger is not whether you nod off, but what light does to melatonin and your circadian rhythm. I break down how your eyes feed the brain’s master clock and why managing light is one of the most powerful health tools a shift worker has.
• the two separate eye systems for vision and biology
• how IPRGC cells send light information to the suprachiasmatic nucleus
• why morning daylight anchors cortisol, alertness, temperature and metabolism
• what melatonin really does beyond sleepiness, including repair signalling
• melatonin as an antioxidant and what that means for cellular stress
• circadian disruption and higher cancer risk research in shift workers
• why artificial light at night creates social jet lag and metabolic harm
• practical light rules: sky before screen, warmer evenings, complete darkness for sleep
• why scrolling in bed can shift your body clock and leave you waking tired
If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.
If you want to know more about me or work with me, see below
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I mark World Sleep Day 2026 by cutting through the myth that poor sleep is just part of shift work and lay out a simple plan to protect brain and metabolic health. I explain the glymphatic system, hunger hormones, and the practical gear and routines that turn rough sleep into real recovery.
• why poor sleep isn’t a badge of honour
• glymphatic cleanup and beta amyloid risk
• insulin sensitivity, ghrelin and leptin changes
• signs of true sleep quality versus exhaustion
• darkness strategy and the hand test
• sleep masks that fully block light
• white noise and sleep buds to block spikes
• ideal temperature range and cooling toppers
• bedding upgrades for stable comfort
• decluttering the bedroom to lower arousal
• a repeatable wind-down: shower, scent, breathing
• progressive muscle relaxation to switch off
• why sedatives are unconsciousness not sleep
• personalised coaching for roster realities
Reach out and let’s start working on this together because it’s important
If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review
If you want to know more about me or work with me, see below
See my recommended products with discounts on the products discussed in this episode.
RECOMMENDED PRODUCTS LINKS AND DISCOUNTS
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings, supports sleep and trims your waist. We explain the science behind intermittent fasting and time-restricted eating, then give simple rules to thrive on changing rosters.
• difference between intermittent fasting and time-restricted eating
• why alignment to circadian rhythm matters more than long fasts
• what happens when you eat at biological night
• front-loading calories in the morning and tapering later
• closing the kitchen three hours before sleep
• practical windows for day and night shifts
• simple habits to reduce cravings and improve recovery
• how resistance training supports metabolic health
• how one-to-one coaching personalises timing, habits and routines
Go to the show notes, click the link, book the appointment, let's talk
Text me about the episode below
Be sure to hit follow and turn on notifications so you get notified whenever a new episode is released
If you want to know more about me or work with me, see below
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I share a science-backed routine to flip a wired brain into real rest, using EMDR-style bilateral audio, low-profile sleep buds, and simple breath work. We explain why exhaustion sleep is not restorative sleep and how to create a clean transition from shift to bed.
• sympathetic overdrive keeps the brain scanning for threats
• difference between passing out tired and restorative sleep
• how bilateral audio taxes working memory and calms thoughts
• using low-profile sleep buds to stream EMDR then white noise
• step-by-step wind-down: change, quiet drive, dim lights, snack, hot shower
• 4–8 breathing to boost vagal tone and reduce arousal
• letting thoughts drift without fighting them
• controlling dark, temperature, and sound as core sleep levers
Share this podcast with a colleague who may be struggling with sleep, that may be struggling with their own routines or really wired up with some poor mental health
Be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.
EMDR Playlist on Spotify
OZLO Sleep Buds - Invest, it's worth it.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
An edited version of my segment on 3AW Melbourne, Australia Overnight.
Talking shift work and anything else that comes up along the way.
We push past fear talk and culture wars to focus on what steals our best selves: chronic sleep loss, overwork, and the easy drift into a “new normal.” A retired cop, a veteran nurse, and a creator with a no-fuss meal prep method share tools that actually help.
• leadership gaps and morale strain in shift-heavy workplaces
• the cost of night shift on sleep, mood, and family presence
• recognising the “new normal” creep and stepping out of it
• practical nutrition with the glass bowl method for busy weeks
• simple high-fibre, high-protein breakfasts and lunches to grab
• politics, safety, and why certainty feels tempting when tired
• Eurovision news: Delta Goodrem to Vienna
• hidden costs of convenience: lithium and fast fashion ethics
You can find Jesse Stathakis on
Instagram: JessePT
THE GLASS BOWL METHOD (Now 180 Recipes)
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode I explore the bittersweet reality of leaving policing and other frontline roles, sharing lived experience and practical ways to reclaim health, identity and purpose. You can honour what the job gave you, let go of what harmed you, and build a life that aligns with your values.
• bonds shaped by proximity not permanence
• missing adrenaline but not politics and paperwork
• translating high-pressure skills into new careers
• values alignment and the cost of culture drift
• the flat feeling as nervous system recalibrates
• pressure from above, public judgment and moral injury
• trauma load stops growing and how to process it
• choosing sustainability over burnout
• refusing to be a cautionary tale for poor leaders
• holding pride in service while redefining identity
If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released
If you want to know more about me or work with me, please go to ahealthyshift.com or follow the links below.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp from adrenaline to deep, restorative rest. We keep it simple, practical and repeatable so you can fall asleep faster and stay asleep longer.
• identifying the real issue as shutdown, not insomnia
• difference between melatonin sleep and exhaustion collapse
• why consistency trains the nervous system
• how dim light signals safety and night
• 4‑7‑8 breathing to switch off fight or flight
• removing stimulation to avoid operational mode
• progressive relaxation to drop muscle and neural tension
• building a nightly pattern that expands deep sleep
• practical recap of the SLEEP routine
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and better meal timing help shift workers sleep deeper, recover faster, and feel human again.
• why sleep hygiene beats chasing eight hours
• warm shower and scent cues that tell the brain to sleep
• 4-7-8 breathing to calm the nervous system
• treat between-shift sleep as naps, not marathons
• daylight and walking to anchor the body clock
• eating to the biological day and fasting overnight
• hydration and electrolytes to reduce fatigue and migraines
• why alcohol ruins recovery sleep
• navigating roster stress and fairness in night shifts
• mental health gains from morning light and movement
• free ebook on the circadian fast at ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and navigate hormones in midlife. The core message is rhythm: align light, food, sleep, and hormones to get energy back.
• nutrition without extremes and why quick fixes fail
• circadian basics from cells to daily habits
• how artificial light at night disrupts melatonin and metabolism
• flexible sleep anchored by consistent wake time
• chronotypes and working with your groove
• perimenopause and menopause strategies for women 40+
• practical steps: manage light, time meals, split sleep, track patterns
If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, see below.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
An edited version of my segment on 3AW Melbourne, Australia Overnight.
Talking shift work and anything else that comes up along the way.
We move from public trust and “cashies” to why organisations say there’s “no money” for staff wellbeing, then dig into mornings, social jet lag, and simple fixes that make Monday feel human again. Roger shares practical, low-cost tools for energy, sleep, and stress relief that anyone can try tomorrow.
• everyday ethics vs systemic misuse of public funds
• budget excuses for staff education challenged
• unplanned leave, fatigue and safety costs
• first 10 minutes after waking as keystone
• sky before screen and hydrate before you caffeinate
• morning light to anchor circadian rhythm
• sleep duration vs consistent wake time
• social jet lag across weekends explained
• caller stories on fatigue, routine and resilience
• bullying at work acknowledged with support offered
• 4-7-8 breathwork to reduce night wakings
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We break down why most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work and real recovery. We explain energy balance, protein timing, caffeine dosing and sleep so you can train smarter.
• the problem with proprietary blends and label padding
• why energy balance drives fat loss, not powders
• the only reliable acute aid being caffeine, with proper dose ranges
• beta-alanine tingles explained and why saturation matters
• the simple pre-training setup: protein milk plus coffee
• protecting lean mass by adding protein first after fasting
• milk as carbs, fluids and electrolytes for quick fuel
• post-training protein rhythm every three to five hours
• caffeine timing for shift workers to protect deep sleep
• the core pillars: deficit, protein, lifting, sleep, consistency
Hit follow and turn on notifications so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, please see below
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We shine a light on the quiet creep of dysfunction in shift work and how easily poor sleep, stress, and compassion fatigue become the “new normal.” We share lived experience, biological facts, and simple steps to set boundaries, protect sleep, and feel seen.
• toxic leadership and why feeling seen matters
• why “common” is not “normal” in sleep, stress, and mood
• slow creep from fatigue to gut issues to anhedonia
• compassion fatigue explained and early signs
• hypervigilance and perception traps outside work
• fake friendships and the value of distance
• practical boundaries for sleep, food, movement
• listening to partners and honest self‑checks
• questions to spot what you have normalised
Please share this podcast with someone who needs to feel seen. If you’re on Spotify or Apple, leave a rating and a short review. Pass it on, pay it forward
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
I examine how performative activism, DEI optics, and the exclusion of police from community spaces erode trust while frontline workers carry the load. The focus turns to funding basics that actually help shift workers: staffing, fatigue management, mental health, and visible, competent service.
• personal experience of organisational failure across policing and emergency services
• how pride and DEI drift from lived reality and become staged content
• why excluding police undermines trust and weakens community ties
• the cost of funding optics over frontline basics
• fatigue, burnout, and invisibility among shift workers
• a call to redirect money to staffing, education, and mental health
• the case for competence, decency, and getting the basics right
If this episode hit, be sure to hit follow so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on.
If you want to know more about me or work with me, you can go to ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the military, and why that destroys trust on the floor. Roger shares personal experiences from four decades on shift to map the pattern and lay out a practical fix grounded in real leadership.
• misuse of discipline as a performance tool
• the cost to trust, safety and honesty
• operational amnesia among managers
• fatigue, staffing and training gaps as root causes
• isolation and morale collapse after notices
• what good leadership looks like in practice
• a simple test before invoking discipline
• why trust is the operational currency
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how breathwork helped him move past PTSD and offers a simple exercise drivers can use right now.
• shift work coaching and Roger’s background
• homemade burgers as a bridge to meal prep
• acronyms and why clear language lowers stress
• chronotypes and the late to early shift with age
• Sunday night insomnia and weekend phase shift
• morning light as a circadian anchor
• a 4–8 breath for self-regulation on the road
• trauma held in the body and breathwork support
• where to try guided breathwork sessions
• routine and consistent wake time as the fix
Marc, No Name Studios, is running a free online breathwork session on Saturday, 7th February at 10am. Jump on the No Name Studio website, book a session, and join in from the comfort of your own home
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the prefrontal cortex back online so you can pause, reset, and respond instead of reacting. I share simple scripts you can use in arguments, cravings, and work pressure so you can shift from overwhelm to clarity in real time.
What You Will Learn:
- What stress does to heart rate, breathing, and focus
- Why the prefrontal cortex goes offline when pressure rises
- How nasal breathing signals safety through the vagus nerve
- A one breath reset you can use for arguments and cravings
- How 4-8 breathing slows reactions and widens perspective
- Why you should practise in messy moments, not just calm ones
- Small cues to build the habit across different shifts
- The core idea that stress narrows and breathing widens
If you enjoyed this episode, please subscribe so you never miss a new release. It would help me a lot if you left a rating and review on the app you are listening on.
If you want to know more about me or work with me, you can visit ahealthyshift.com.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Most fitness plans are designed for people with stable schedules, not rotating rosters. In this episode, I explain why one-size-fits-all programs collapse for shift workers and what actually works instead. I break down an evidence-based, flexible approach that fits your roster, lowers pressure, and builds real momentum through simple habits, light timing, and mindset-first coaching. This is practical, realistic support built for the way shift workers truly live and recover.
What You Will Learn:
- The coaching gap that leaves shift workers unsupported
- Why rigid macros and step goals often backfire
- The real barriers created by circadian disruption
- Chrononutrition and light timing basics that make a difference
- Flexible training anchored to your energy, not perfection
- Mindset-first work where the scale and tracking are optional
- The few supplements that are actually proven to help
- How weekly check-ins remove guilt and build consistency
- How to pivot your plan across any roster
- Practical next steps to get the support you need
If you want personalised help, you can book a free 15 minute assessment call through the link in the show notes. There is no pressure and no sales pitch, just a conversation about your work, your challenges, and how I can support you properly.
If you enjoyed this episode, please subscribe, share it with a colleague, and leave a rating or review so more shift workers can find the help they need.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance rises after dark, and how hormones like cortisol, leptin, and ghrelin drive cravings, hunger spikes, and fat storage when sleep is short. I draw on my decades of 24/7 policing and my work as a certified nutritionist to break this down into simple actions that fit rotating rosters.
What You Will Learn:
- Why many shift workers gain fat even when they do not eat more
- How circadian disruption changes metabolism and blood sugar control
- Why rigid meal plans fail on night shift
- How sleep loss increases cravings and slows fat loss
- The power of anchoring meals to your biological day
- How to front-load calories earlier and keep nights lighter
- Protein-first meals that stabilise blood sugar
- Practical fasting windows that feel natural
- How to avoid the 2 a.m. chips, chocolate, and office cake trap
- Sleep strategies that become your strongest fat loss tools
- Simple strength and walking routines that support recovery and energy
If your roster has been fighting your biology, this episode will give you a clear blueprint to bring your body back in sync.
Subscribe, share this with a colleague who needs it, and if you want help tailoring a plan to your roster, you can book a free 15 minute call here.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Feeling better on shift does not start with strict diets or perfect routines. It starts with habits that actually fit real shift work life. In this episode, I share the approach that kept me healthy through more than 40 years on rotating rosters. I explain how decision fatigue shapes your evenings, why small routines create stability no matter your schedule, and the circadian anchors that help your body recover faster, think clearer, and maintain steady energy. This is a practical reset built for shift workers who want results without overwhelm.
What I Cover:
- Why decision fatigue makes evenings harder and how to reduce it
- Tiny routines that lower friction and improve consistency
- Circadian anchors that support better sleep, energy, and focus
- The myths that keep shift workers stuck (scales, macro obsession, rigid meal prep)
- The core habits that create real change
- How small wins compound into better mood, steady energy, and fewer cravings
Inside the 21-Day Shift Work RESET Challenge:
- Weekly habit checklists
- Daily support in a private group
- Quick explainer videos
- Live Q and A access
- Webinar library on women’s health, supplementation, and performance
- Optional FebFast to speed up sleep and mood improvements
Join the 21-Day Challenge
If you want support, structure, and a community who understands shift work, Join the 21-Day Shift Work Reset Challenge here
If this episode helped you, tap subscribe, share it with a colleague on nights, and leave a review so more shift workers can find a healthier way to live their roster.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We explore FIFO life through real rosters, heat, and health, then pivot to policing priorities, youth crime, and whether small rules can shift big behaviours. Practical tips on hydration, sleep, and electrolytes sit alongside a candid look at bail, parents, and community work.
• FIFO rosters, site culture, and family impact
• Heat stress, hydration strategies, and electrolytes
• Night shift sleep anchors, caffeine timing, and light use
• Policing triage, petty offences, and behavioural foundations
• Youth crime, social media influence, and consequences
• Bail settings, parental engagement, and residential care
• Community crews, graffiti cleanup, and visible accountability
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
There is a persistent myth that officers leave because they cannot cope. In this episode, I challenge that belief and explain why it is culture, not character, that pushes good people out.
I talk about what happens after the badge comes off. The silence. The loss of identity and belonging. The constant vigilance that does not simply switch off when the job ends. I also unpack why slogans and surface-level wellbeing initiatives fail, and what real leadership must change if retention and health actually matter.
This episode is about validating those who chose health and family over survival, and about holding leadership accountable for the environments they create.
In This Episode, I Talk About:
- How policing often leaves its people, rather than people leaving policing
- The thousand cuts of missed life moments and invisible trauma
- The long-term cost of constant vigilance
- Slogans versus real preventative wellbeing and visible leadership
- Identity, belonging, and loneliness after the badge
- Culture as the true retention lever and a mirror for leaders
- Clear validation for former officers who chose health and family
- What genuine support and structured transition should include
Why This Conversation Matters
When culture is broken, resilience becomes an expectation instead of a choice. Too many people internalise the damage and blame themselves for environments that were never safe to begin with.
This episode is for current officers, former officers, leaders, and anyone questioning whether staying is truly the healthiest option.
If this episode resonated with you, can you do me a favor and share it with someone who needs to hear it.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, and long-term psychological harm.
In this episode, I share my personal experience of reporting harassment, facing retaliation, and living through what’s known as sanctuary trauma—when systems designed to protect people end up causing more harm instead.
I talk openly about what happens when policies exist on paper but fail in practice, how silence is rewarded while speaking up is punished, and why so many people leave not because they’re weak—but because the cost of staying is too high.
In This Episode, I Talk About:
- Why silence is a hidden driver of burnout and resignations
- The gap between public-facing values and internal workplace culture
- What happens when harassment is reported without clear ownership or accountability
- How retaliation often shows up quietly - through delays, labels, and process
- The physical and mental health toll of chronic workplace stress
- How organisations lose mentors, experience, and institutional knowledge
- Why silence is often mistaken for resilience
- What real leadership actually looks like when safety is the priority
- Practical steps leaders can take to move beyond slogans and into action
- A preview of Part Two, where I dive into systemic failures and accountability
I’m sharing this story because too many people are suffering in silence, especially in high-pressure, high-responsibility roles. When organisations protect reputations instead of people, the damage doesn’t stop at the workplace. It follows people home, into their health, their families, and their future.
This conversation is for leaders, HR professionals, and anyone who has ever felt unsafe speaking up at work.
If this episode resonated with you:
- Subscribe so you don’t miss future episodes
- Leave a rating or review - it helps this message reach more people who need it
- Learn more about my work or connect with me at ahealthyshift.com
Coming Up Next
Part Two: I’ll break down the systemic failures that allow retaliation to continue and what real accountability actually looks like when leadership is done right.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the first day off using light, timing, and targeted naps to reduce fatigue and protect recovery.
• why the 2-2-4 roster limits circadian disruption
• how to handle the swing day without wrecking nights
• the difference between power naps and sleep inertia
• safe caffeine use across night shifts
• two-nap method between nights to stay functional
• how to reset fast on the first day off
• why regular wake times beat perfect durations
• using light, meals, and movement as time cues
• common mistakes that steal your four days off
Dont forget to hit follow so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you’re currently listening on
If you need help with this, all you gotta do is go to the link in the show notes and I’ll have a 15-minute free call with you and help you
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks.
• circadian misalignment makes daytime sleep lighter and shorter
• abandon seven to nine hours as a day-sleeper target
• plan a core sleep block plus a top-up nap
• make the room pitch black and eliminate LEDs
• cool the room and bedding to support sleep depth
• set a strict 12 o’clock caffeine cut-off
• use a consistent 20–40 minute wind-down routine
• avoid flipping to daywalker mode on days off
• focus on less self-judgement and better timing
If you enjoyed this episode, be sure to hit "follow" so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a veteran nurse and the science of melatonin. We share practical steps to protect circadian health at work and at home, and why workplaces must act.
• known links between blue light at night and hormone‑sensitive cancers
• melatonin as darkness signal, DNA repair and immune support
• night work as an occupational health and safety issue
• available circadian‑friendly lighting solutions for workplaces
• practical at‑work strategies to cut blue exposure
• home lighting swaps and true bedroom darkness
• why night modes and dim screens still suppress melatonin
• small consistent habits that compound into better health
Thank you for listening. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealtyshift.com
The Book I refer to - THE LIGHT DOCTOR - Dr Martin Moore-Ede
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I guest on 6PR Perth weekend radio with Christina Morrisey
We dig into why shift work collides with human biology and how to reclaim energy, sleep, and family life with small, smart changes. Practical steps on light, meals, hydration, and boundaries make brutal rosters more livable without fancy gear or gimmicks.
• costs of night shift on body and mood
• eating on sun time and fasting overnight
• why catching up on sleep backfires
• the light diet and daylight anchors
• building a dark, cool, quiet sleep cave
• a simple 24‑hour meal plan that works
• hydration as a fatigue fighter
• FIFO relationships and boundaries that protect home
• one small change with big payoff: master light
Follow me at ahealthyshift.com and or connect with me on LinkedIn
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during night shifts, long hours, stress, and sleep loss.
You’ll learn how creatine helps keep ATP (cellular energy) available when sleep is short, why this matters for focus and reaction time on long shifts, and how to use creatine safely alongside good sleep, nutrition, and hydration.
In this episode, we cover:
- The cellular role of creatine in ATP buffering and energy production
- How brain energy benefits during sleep deprivation and stress
- Why stable energy supports decision-making and mental clarity on long shifts
- Simple creatine dosing: 3–5 grams daily, any time of day
- Safety facts, creatinine blood tests, and when to seek clinical advice
- Practical ways to take creatine and stay consistent
- Why women may benefit more due to lower baseline creatine stores
- How creatine fits with sleep, nutrition, and hydration for shift workers
Who this episode is for
Shift workers, night shift workers, and rotating shift workers who want better energy, focus, and resilience without relying on stimulants.
Want personalised guidance?
Down in the show notes is a link to a free 15-minute call. Let’s have a conversation.
Enjoyed the episode?
Subscribe so you don’t miss future episodes.
Leaving a rating and review helps more shift workers find this podcast.
Learn more or work with me at ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
A guest appearance on 3AW "Nights" with Karalee Katsambanis
We share practical tips for making shift work sustainable using light, timing, movement, and breathwork. I explain how to anchor your body clock, fuel smarter, and use naps to crush fatigue without wrecking sleep.
• why anchoring wake time resets energy and mood
• the light diet for circadian alignment
• timing meals over macro obsession
• protein and fibre breakfast for satiety
• the 25-minute nap and the nappuccino
• simple exercise that fits tight rosters
• breathwork to downshift stress and sleep
• daylight saving risks and routine stability
• label hack to spot real high-protein foods
• resources at ahealthyshift.com and podcast
A great session with Karalee, who shares the same energy and passion as I do to help others.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We call out the quiet signs that shift work is changing you, from short fuse to numbness, and lay out simple, science-backed steps to get you back to steady. Sleep, light, movement, food, boundaries, and connection form the plan you can start today.
• Year-end reality check on frontline stress
• Subtle warning signs across sleep, mood, patience
• Why distraction and busyness can mask depression
• The three-question self-audit to get honest
• Light diet basics for circadian and mental health
• Simple daily movement that beats friction
• Green time for a calmer nervous system
• Food choices that stabilise energy on shifts
• Boundaries to reduce noise before and after work
• Support, accountability, and when to get help
There’s a link in the show notes, book that appointment, and I’ll talk to you on the next one.
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be greatly appreciated if you could leave a rating and review on the app you’re currently using.
If you want to know more about me or work with me, you can go to ahealtyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
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
Enjoyed the episode?
Subscribe to the podcast so you don’t miss future episodes on shift work health, sleep recovery, and fatigue management.
Leaving a rating and review helps more shift workers find this support.
Want personalised coaching?
Scroll down and book a one-to-one coaching assessment call to review your health markers and create a plan that works with your shifts.
Learn more or work with me at ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We make a direct call to leaders of 24/7 teams to stop relying on recruitment and start building real support that reduces fatigue and burnout. Practical education, risk-aware supervision, and retention-first strategy create safer, more stable workplaces.
• Why recruitment cannot fix fatigue and burnout
• The compounding loop from errors to understaffing
• Evidence-based education on sleep, circadian rhythm, nutrition, recovery
• What genuine support looks like beyond posters and EAP emails
• Retention as a core safety strategy
• Leadership duties, difficult conversations, and early intervention
• The gap between advertising and the lived job
• How to assess whether staff feel supported
• Immediate steps to stabilise a 24/7 workforce
Let’s have a conversation. Follow the link in the show notes to the Seminar Experience, download the e‑brochure, and book a call.
Subscribe for new episodes and leave a rating and review on your podcast app. Visit ahealthyshift.com to learn more or work with me
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out practical, evidence-based steps for sleep timing, light control, meal timing, movement and routines that protect your body.
• Circadian disruption as the root driver of health risks
• Metabolic strain, insulin resistance and type 2 diabetes
• Cardiovascular load, elevated blood pressure and resting heart rate
• Gut issues, poor nutrient absorption and late heavy meals
• Immune suppression from short or broken sleep
• Mental health effects, fatigue and decision fatigue
• Unhelpful coping tools like alcohol, nicotine and energy drinks
• Core strategies: sleep timing, light exposure, caffeine cut-off
• Meal timing with earlier calories and lighter dinners
• Simple movement targets and daily walking
• Routines that anchor the body across seven days
If this episode helped you, can you do me a favor? Could you please share it with another shift worker? Share it to your wall. Share it to your Instagram story. Share it everywhere so they know.
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on. If you want to know more about me or work with me, you can go to ahealthyshift.com.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep.
• circadian rhythm as a mood and hormone regulator
• how desynchronisation raises stress and lowers emotional control
• frontline roles and increased vulnerability to mental ill health
• common coping tools that backfire: alcohol, nicotine, energy drinks
• morning light and outdoor time as foundational anchors
• simple routines for wake, meals, and wind-down on changing rosters
• steady nutrition with protein, fibre, and lower GI foods
• movement over exercise and why short walks work
• caffeine cut-off at 12 for better sleep
• sleep hygiene, blackout rooms, and masks for deeper rest
• practical steps to break the sleep–mood spiral
If you need help with this, I’ve got 40 years of experience and I’m happy to help you to work through how to synchronize your circadian rhythm in a desynchronized world. The link is in the show notes
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you’re currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again.
• Why nights never fully adapt to your rhythm
• Mistakes that ruin alertness and recovery
• Light management for alertness and sleep
• Meal timing and snack ideas that digest well
• The midnight caffeine cutoff and why it matters
• Building a dark, cool, quiet sleep space
• Nap tactics and realistic sleep targets
• When to train, when to deload, and why
• Blending science with lived experience for real-world wins
Book a free 15-minute one-to-one coaching assessment call with me. There’s a link in the show notes. Go and have a look at it, make the decision, and come in and have a chat with me.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and late-night routines give listeners immediate steps while we challenge how systems value frontline health.
• why daylight calibrates circadian rhythm and melatonin
• hidden harms of indoor LEDs, screens, and blue-heavy light
• day lenses versus full blue blockers and when to use each
• simple morning light habit to anchor your clock
• breathing drills to cut anxiety and aid sleep onset
• SAD, winter mood dips, and getting outside even on cloudy days
• policing attrition, burnout, and the cost of lost experience
• funding gaps and why retention beats recruitment alone
• night driving exposure and safer post-shift wind-downs
• pen and paper by the bed, phone out of reach
ahealthyshift.com — resources, recommended products, and discount codes
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift workers.
More importantly, you’ll learn what you can do right now to reduce that risk in a practical, realistic way.
Here’s what we cover:
• How night shift disrupts your circadian rhythm and hormone balance
• What large long-term studies are showing about elevated breast cancer risk
• Melatonin’s role in repair, recovery, and hormone regulation
• How artificial light at night interferes with melatonin
• The impact on immune function, inflammation, and sleep quality
• Which groups of women are most vulnerable, including menopause considerations
• Roster issues that make risk worse (backward rotations, long stretches, poor recovery)
• Realistic strategies to support your sleep timing and consistency
• Smart light management and how to use daylight to your advantage
• Recovery steps, naps, hydration, and reducing alcohol
• The importance of screening with your GP and understanding your personal risk
• How coaching can help you build routines that truly protect your health
If you want clarity, a plan that actually fits your shifts, and support to improve your health long-term, reach out, this is the work I do every day with shift workers.
Subscribe so you never miss an episode, and if you’re finding these conversations helpful, a quick rating or review makes a massive difference.
To learn more or to work with me, visit ahealthyshift.com.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking.
• Jesse’s 40 kg loss, relapse after travel, and mindset shift
• Why calories matter but food quality drives satiety
• Three meals, two to three snacks as a default template
• Plan B meals and non-perishables for chaotic shifts
• Sleep, stress, movement, and their impact on appetite
• The Glass Bowl Method structure and recipe anatomy
• Light-touch tracking and repeatable meal templates
• How to set a personal why and ditch quick fixes
• Who the book helps and weekly planning tips
• Where to find Jesse and book an update schedule
Connect with Jesse at:
Instagram: @jessespt
Book: The Glass Bowl Method
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, digestion, and energy across any roster.
What You’ll Learn:
- What IPRGCs are and how they differ from rods and cones
- How light signals reach the SCN and set circadian timing
- Why morning light anchors alertness and rhythms
- How evening blue light suppresses melatonin
- How shift work disrupts the body’s clocks
- Practical light strategies for day, afternoon, and night shifts
- When to use blue-blocking glasses after nights
- Home lighting swaps and screen hygiene that protect sleep
- How light timing affects appetite, metabolism, and gut rhythms
- Simple consistency habits to stabilise your clock long term
If you want help building the right light routine for your roster, reach out through the link in the show notes.
Subscribe so you never miss an episode, and please leave a rating and review—it helps more shift workers find the podcast.
Support the show
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching/Consult
_____________________
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.
_______________________
Text me what you thought of the show 😊
The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough runs.
What You’ll Learn:
- Why weekend lie-ins disrupt circadian rhythm
- How a drifting body clock drives cravings, low mood, and fatigue
- The anchor habit of a consistent wake-up time
- How morning light and gentle movement act as time cues
- Short power naps that support recovery without harming night sleep
- How to bank sleep before nights and early starts
- A practical daily timing plan for shift workers
- A calm pre-sleep routine that improves depth and consistency
If you want help building a sleep plan that fits your roster and your energy needs, use the link in the show notes to get in touch.
Subscribe for new episodes, and please leave a rating and review—it helps more shift workers find the show.
Learn more at ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into ambulance ramping, hospital bottlenecks, and why culture and policy shape ED overload. Roger brings frontline stories from policing and coaching to map fixes that actually work.
• Treating mindset to improve shift worker health
• Fruit, antioxidants, and smart snacks for nights
• Why dispatch questions don’t delay ambulances
• Misuse of Triple Zero and alternatives to ED
• Ambulance ramping explained and root causes
• Nursing swing shifts and safety risks
• Cultural habits, GP access, and education
• Police and paramedic cooperation on volatile jobs
• Funding priorities for health and law and order
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you can rely on to improve sleep depth, energy, and recovery.
What You’ll Learn:
- How early daylight resets the circadian clock
- Ways to build sleep pressure without the gym
- The 12 o’clock caffeine rule that protects sleep
- Why alcohol fragments REM and deep sleep
- Simple wind-down routines that actually work
- Stress practices that calm the nervous system
- Five common sleep sabotages—reversed
- How to set routines for rotating rosters
If this resonated and you're ready to fix your sleep, book a one-to-one assessment call using the link in the show notes.
Subscribe so you never miss a new episode, and please leave a rating and review—it helps other shift workers find the show.
Learn more at ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
If you’re feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’s because shift work quietly pulls you into a spiral you don’t even see happening.
I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag your energy, mood, and resilience downhill. The good news? You can turn this around far more easily than you think. And today I’m walking you through simple changes that work with your roster, not against it.
Here’s what we’re diving into:
- The three-behaviour spiral that sends shift workers into low mood and poor energy
- Why planned, intentional movement steadies your sleep and lifts your resilience
- How ultra-processed foods mess with your brain chemistry and keep you feeling flat
- Easy whole-food swaps that fit into any roster, even with limited breaks
- The role of daylight exposure in keeping your body clock on track
- How to stack small, repeatable habits so you can build momentum on your worst weeks
- Real-life timing tips for nights, early starts, and turnarounds
- And where you can get support from someone who actually understands shift work
These aren’t big dramatic overhauls. These are small things that give you enormous returns, if you put them in place consistently.
If you’re struggling and want some guidance that truly fits your roster, I’d love to chat.
Book a free one-to-one coaching assessment call with me. We’ll talk about what’s going on for you, what’s getting in your way, and the exact steps you can take right now to start feeling better.
If you enjoy the show, it would mean a lot if you could rate and review the podcast. And make sure you subscribe, so you’re notified as soon as a new episode drops.
Let’s keep you well, strong, and in control of your shift-work life.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral.
• Why circadian misalignment drives cravings and weight gain
• The case for a main pre‑shift dinner with lean protein and complex carbs
• How digestion slows overnight and what that means for food choices
• The 2–4 a.m. dip and a protein plus fibre snack strategy
• Practical non‑perishable options to replace vending‑machine sugar
• One small commitment this week to build momentum
• Workplace education options for teams needing structured support
All you've got to do is go to the link in the show notes and start a conversation
Don't forget, rate and review this podcast
Follow the link in the show notes. It'll take you straight to the seminar experience webpage. Everything's on it. You can book a call and have a chat with me about it
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review in the app you're currently using.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work.
Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what works, why it works, and how to choose products with total confidence.
What You’ll Master in This Episode:
- The Circadian Code: Why light timing and spectrum are the absolute most critical factors for regulating your sleep.
- Lens Strategy: Which blue-light-blocking lenses to wear during the day and which to use after dark for maximum melatonin production.
- Total Darkness: Why a contoured sleep mask is superior to a standard one for achieving 100% light blockage.
- Silence is Golden: When smart sleep buds outperform earplugs for blocking noise disruption.
- On-Shift Comfort: Essential period-care tools that work effectively during long, demanding shifts.
- Natural Wind-Down: How to use natural sleep gummies for a gentle, non-groggy transition to rest.
- Midnight Trips: The secret to using zero-blue motion lighting in bedrooms and bathrooms to prevent sleep disruption.
- Early Shift Wake-Up: Effective morning light therapy strategies to feel alert and energized right away.
- Deep Recovery: The proven infrared sauna benefits for stress reduction, recovery, and improving sleep quality.
- Home Office Setup: Adaptive desk lighting for home workers needing flexible light schedules.
- Supplement Baselines: The essential stack for shift workers: vitamin D, omega-3, creatine, zinc, magnesium L-threonate, and multivitamins.
- Black Friday Plan: How to plan your cart to avoid expensive duds and invest only in products that deliver.
Visit ahealthyshift.com → Resources → Recommended Products.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work.
• My tribute to Dave “Stevo” Stevenson and the blue family
• Roger’s career highlights including K9 work
• callers on VCE stress and late-night fear
• then versus now on gangs, weapons, and public risk
• culture, parenting, and community leadership accountability
• bail, prison capacity, and deterrence ideas
• social media and group offending dynamics
• practical home safety and when to call triple zero
• support for overworked police and body-worn cameras
Have a look at A Healthy Shift, the website, A Healthy Shift, you’ll find it at Roger’s toevaloo
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight.
• Why circadian rhythm misalignment drives night shift risks
• How morning light ruins daytime sleep and how to block it
• What makes orange blue-blocking lenses essential on commute
• How to build a cave-dark, cool, quiet sleep space
• When and why to get daylight after waking
• The 4–6/8 breath reset for nervous system calm
• How longer exhales lower arousal and improve focus
• Treating post-night sleep as a strategic nap
• One-strategy homework to build consistency
If you want to know more about me or work with me, you can go to ahealthyshift.com
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers.
Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer, who shares her insights on managing the inner critic, setting emotional boundaries, and creating recovery moments that fit real shifts.
You’ll walk away with science-backed micro-resets and leadership tools that build resilience without the grind or guilt.
In this episode:
- Understanding cyclical burnout patterns and emotional hangovers
- How your inner critic acts as protection from judgment
- Recognizing pleaser and rescuer habits that lead to overextension
- Using shift transitions as effective micro-resets
- Bookending mornings and nights for better recovery
- Applying grounding tools to interrupt rumination
- Debriefing with three problems and solutions for clarity
- Leaders modelling calm urgency and “I” statements
- Practicing support, don’t solve as a form of team care
- Redefining resilience as replenishment, not relentless effort
Connect with Leah at:
Website: https://www.leahmarone.com/
Instagram: @leahmaronelcsw
Linkedin: https://www.linkedin.com/in/leahmaronelcsw/
Book: Serial Fixer
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 analogy applied carefully to shift work
• consistent wake time beats chasing hours
• short naps vs full cycles to manage sleep inertia
• daylight exposure and movement as daily anchors
• eat breakfast, lunch, and dinner at normal times
• avoid sedatives for daytime sleep
• step-by-step plan for first, middle, and final night
• practical reset on the day you finish nights
• better outcomes for women’s infradian rhythm
If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 homeostat versus natural melatonin onset
• adenosine and caffeine masking tiredness
• blue light signalling day to the brain
• circadian phase shifting from screens and LEDs
• melatonin’s role in recovery and cellular defence
• indoor life, COVID habits and clock drift
• practical fixes for a darker evening routine
• zero-blue lighting for kids and adults
• daylight exposure to anchor the clock
• simple bedroom blackout checklist
Share the podcast
Give it a rating and a review, or on Spotify, just go to the five stars and give it a five star rating
If you want to know more about me or work with me, you can go to ahealtyshift.com
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 logic
• bedtime meltdowns driven by evening light exposure
• zero-blue lighting, dimming routines, and nasal breathing
• shift work pressures, meal at post, and fatigue
• indoor lux vs outdoor daylight and circadian health
• bio lights pros, costs, and use cases
• MyGov basics for first-time users
• police resourcing, paperwork, and visibility
• doorbell cameras as evidence not prevention
• Faraday pouches to block key relay theft
• bedroom as a cue for rest and recovery
“Just ask Google to stream 3AW, set a one-hour timer, and lie in the dark breathing four in, eight out.”
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 cortex offline
• the physiological sigh step by step
• Why the second inhale opens alveoli for CO2 release
• using long exhales to engage the vagus nerve
• applying breathwork during conflict and on shift
• quick check-ins to reset across the day
• building a calmer baseline through practice
If you found this episode helpful, please share it with a workmate who could use a bit of calm in their day
Be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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
• recognising misalignment between you and your employer
• examples of value clashes at work and in relationships
• a simple reflection method to find your five values
• making values visible and using them as filters
• setting boundaries without quitting your job
• how alignment lightens stress and speeds recovery
• using an online tool to shortlist core values
• applying values to rebuild career and wellbeing
If you found this episode helpful, can you do me a favor? Share it with a friend, share it with a fellow shift worker, because this stuff really matters in your working life today
Be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, you can go to ahealthyshift.com
VALUES EXERCISE: https://www.think2perform.com/values/#start
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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’ll Learn in This Episode:
- How PMS symptoms are amplified by disrupted sleep and rotating shifts
- Why circadian and infradian rhythms matter for female shift workers
- The link between 30 g of nuts, seeds, or legumes and lower PMS risk
- How sugary snacks increase PMS severity and energy crashes
- Why magnesium, omega-3s, protein, and fibre support symptom relief
- Practical non-perishable snack swaps and prep strategies
- How to avoid “healthy” marketing traps and hidden sugars
- Simple tracking tools to align nutrition with your cycle
Get my free Non-Perishable Snack Guide: go to any of my Instagram posts or stories and type the word SNACKS.
Book a free call via the link in the show notes to see how I can support you.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 instead of draining it.
In this episode, I break down how to make this work in real life, no matter your roster.
What You’ll Learn in This Episode:
- Why traditional high-intensity workouts can backfire on stressed bodies
- The “sweet spot” for intensity that boosts recovery without adding strain
- How elevated triglycerides after nights affect your health and how to clear them
- The best times to schedule cardio around shifts and resistance training
- Simple, accessible tools you can use: bike, treadmill, or brisk outdoor walks
- How pairing with daily walking builds steady long-term gains
- Why working with your body, not against it, delivers the best results
If you’re ready to feel better on shift and build a plan that fits your life, book a free 15-minute coaching assessment call via the link in the show notes.
If you found this episode helpful, subscribe so you never miss one. Please leave a rating and review—it helps more shift workers discover the podcast.
Learn more at ahealthyshift.com
.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 apnoea that help keep families steady and streets safer.
• culture of leadership gratitude and its effect on morale
• staffing gaps, watch-house coverage, and reopening stations
• budgets signalling deeper strain and public trust
• sleep as foundation for performance and safety
• circadian alignment for travel and shift rosters
• 90‑minute cycles, naps, and energy management
• night waking strategies and relaxation drills
• apnoea risks, CPAP use, bedding and environment
• ADHD, stress systems, and sleep onset
• daylight as master cue for serotonin and melatonin
• first‑light routines, caffeine timing, and dark rooms
• resources: tomcolman.ie and A Healthy Shift seminars
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 safer, healthier teams.
What You’ll Learn in This Episode:
- Why the Three Ps matter for operational safety and decision-making
- Performance red flags that predict fatigue-related errors and near misses
- Presence patterns that reveal hidden sleep debt and overload
- Persona shifts as early signs of nervous system strain
- How to use box breathing and physiological sighs as quick field tools
- Guarding recovery with clear off-duty protocols and boundaries
- Smart fuelling swaps to maintain energy across shifts
- Building trust through peer champions and genuine check-ins
- Modelling healthy behaviours and recovery rituals for your team
Download your free Seminar Experience eBook via the link in the show notes it’s packed with strategies to help you lead shift-working teams with safety, empathy, and effectiveness.
Subscribe to stay updated on new episodes, and please leave a rating and review—it helps more leaders and shift workers find the podcast.
Learn more at ahealthyshift.com
.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 shapes digestion and insulin sensitivity
- How late-night eating drives weight gain and poor sleep
- The 9 p.m.–6 a.m. no-eat guideline and how it supports recovery
- Smarter caffeine and hydration cut-offs for night shifts
- Low GI foods that stabilise energy and reduce cravings
- Easy swaps to avoid vending machine traps
- How to set an 8–10 hour daytime eating window that works for real life
If you’re ready to stop juggling through shifts and start feeling better, book a free 15-minute assessment call through the link in the show notes. Subscribe, leave a rating, and share this episode with a colleague who needs it.
Learn more at ahealthyshift.com
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 energy.
• Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages
• Shift work already weakens the body, and alcohol compounds these effects
• Alcohol negatively impacts weight, blood sugar, immunity, heart health, and mental wellbeing
• The shift work culture normalizes and often celebrates drinking
• Choosing not to drink is empowering and true friends will respect this decision
• Zero-alcohol alternatives can help maintain social comfort while avoiding alcohol's harmful effects
• Sobriety brings improved sleep, weight stabilisation, clearer thinking, and increased energy
Join the Shift Workers Collective, a private community of shift workers sharing evidence-based strategies. I run weekly Q&As and monthly webinars focused on shift work education in a supportive environment. Find the link in the show notes.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods
• Eating during high melatonin periods (typically after 9 PM) causes the body to store energy as fat around the waist
• Alcohol consumption stops fat burning, disrupts sleep quality, and often pairs with unhealthy food choices
• Blue light from screens and workplace lighting sends daytime signals to the brain, raising cortisol and suppressing melatonin
• Simple intervention strategies include morning sunlight exposure, early movement, daywalker eating patterns, reducing alcohol, and managing light exposure at night
If you're struggling with shift work-related weight gain, I offer personalised one-to-one coaching. Visit ahealthyshift.com to book a free 15-minute coaching assessment call where we'll see if we're a good fit and create a strategy tailored to your specific situation.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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
• Burke Street arrests and rapid release
• organised youth crime and social media links
• “follow vs chase” and pursuit policy
• roadblocks, spikes, and grappler tech
• government messaging, crime stats, and reassurance
• digital ID, cashless life, and privacy trade-offs
• elections, policy change, and business confidence
• practical resources for shift workers and policing communities
Visit healthyshift.com and follow @a_healthy_shift on Instagram for resources and podcast updates
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 affecting shift workers: Shift Work Sleep Disorder, Insomnia, Sleep Apnea, Restless Leg Syndrome, and Circadian Rhythm Disorders
• Relying on sleep medication doesn't provide true sleep but unconsciousness, disrupting natural sleep cycles and recovery
• Real-world examples of dangerous incidents caused by untreated sleep disorders in emergency services personnel
• Warning signs that your sleep issues require medical attention include constant fatigue despite rest, reported breathing issues, persistent insomnia, restless legs, and near-misses
• Proper diagnosis through sleep studies can dramatically improve quality of life and safety
• Taking your sleep seriously isn't selfish—it's responsible to yourself, your colleagues, and those you serve
If you would like more support, connect with me at ahealthyshift.com or on Instagram at a_healthy_shift.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 family needs.
• First responder relationships require different approaches than textbook relationship advice
• Emotional unavailability and distance after shifts are common reactions to workplace stress
• Timing of difficult conversations is crucial - waiting 24 hours after a shift often works best
• Flexibility around family activities when overtime or emergencies arise helps manage expectations
• The "percentage" communication method helps partners understand each other's capacity on any given day
• Hypervigilance and trauma from work inevitably spill over into home life
• Creating specific family rituals and explanations helps children understand a parent's absence
• Watch for warning signs like decreased presence, inability to enjoy activities, and shortened emotional tolerance
• Self-regulation techniques including breathwork, sensory grounding, and physical movement can prevent emotional outbursts
• The two-minute active listening exercise strengthens communication by ensuring both partners feel truly heard
If you're struggling in a first responder relationship, remember that connecting with others who understand these unique challenges can provide valuable support and perspective. Emotional Survival for Law Enforcement Families is an essential resource for understanding how the job affects family dynamics.
Follow Alana
@thepolicesocialworker
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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
• Algorithms feed you more of what you've shown interest in, creating echo chambers where everyone thinks the same way
• During COVID, people were divided based on what content they engaged with about vaccines, lockdowns, and policies
• The Charlie Kirk incident shows how quickly social media pushes people to opposite sides without waiting for facts
• Challenge yourself by following people you disagree with to gain a more balanced perspective
• Turn off your devices regularly and talk to real people in the real world
• Remember that someone's differing opinion isn't wrong – you just don't agree with it
If you found this helpful, please share it with someone who spends too much time on their phone. Subscribe for notifications when new episodes are released, and leave a rating and review on your podcast app. For more information or to work with me, visit ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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: increased unplanned leave, rising staff turnover, and more workplace accidents
• The cost of doing nothing is already visible in safety reports, budgets, and organisational effectiveness
• Traditional approaches of occasional emails or flyers about shift work health are inadequate
• The new Shift Work Champions model trains selected staff through 12-week coaching programs
• Champions receive one-on-one guidance, access to a private community, weekly Q&A sessions, and monthly webinars
• This approach embeds knowledge within the workplace, normalises healthy practices, and creates sustainable change
• Managers are responsible for staff wellbeing and need to implement proper support systems
If you want to explore how the Shift Work Champions model could work in your workplace, visit the link in the show notes for The Seminar Experience" where you can book a call or download the e-brochure.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 communicates with our autonomic nervous system that we are safe
• Breathing in through the nose for four counts and out through pursed lips for eight counts helps transition from hypervigilance to calm
• Optimal functioning requires about 12 breaths per minute, while many people "over-breathe"
• The key isn't getting more oxygen but efficiently utilizing carbon dioxide in the body
• Post-COVID social division is fueled by social media algorithms creating confirmation bias
• Traditional divisive topics (religion, politics) now include COVID and environmental issues
• Management betrayal in policing causes more psychological damage than traumatic incidents
• Stereotyping of groups (like African communities) fails to recognize positive contributions
• Societal changes since COVID include increased cashless payments and reduced services
If you're interested in learning more about breathwork or would like to work with Roger, visit ahealthyshift.com or find The Healthy Shift podcast on all platforms.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 night
• Light is the biggest factor in regulating your body clock—get morning sunlight and avoid blue light after dark
• Melatonin is not just for sleep but protects against cancer cells
• Time-restricted eating helps align with your biological clock—avoid eating during your biological night
• Fasting during night shifts improves digestive issues and energy levels
• Daily movement, especially early in the day, is essential for both physical and mental health
• Set clear boundaries between work and home life to protect relationships and mental wellbeing
For more information about implementing these strategies or to access the free Circadian Fast ebook, visit ahealthyshift.com. If you want personalized support, book a free 15-minute coaching assessment call through the link in the show notes.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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, management, and colleagues changes nothing but drains your energy
• Recognizing when things are living "rent-free" in your head
• Practical ways to control what matters: preparation, sleep plans, meal prepping, and recovery
• Choosing how you show up at work regardless of circumstances
• Starting small by catching yourself mid-complaint and redirecting focus
• Experiencing profound changes in energy, presence, and workplace relationships
• Taking ownership of what's in your control and letting the rest go
Book a free, no-obligation 15-minute assessment call with me through the link in the show notes. I'll show you how I can support you to reframe your thinking, focus on what you can control, and build a much healthier shift working life.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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:
- Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’t
- How front-loading calories earlier in the day improves metabolism and insulin sensitivity
- Why eating at night increases fat storage and disrupts digestion
- How your body clock always overrides your roster clock
- Simple strategies to avoid late-night snacking and improve long-term health
Want help applying this to your lifestyle?
Book a free 15-minute coaching assessment call through the link in the show notes.
And if you find this episode valuable, please leave a 5-star review on Apple Podcasts or Spotify.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 we breathe directly impacts our nervous system in a two-way feedback loop
• Chronic stress creates dysfunctional breathing patterns that perpetuate anxiety
• Nasal breathing activates the parasympathetic nervous system and provides numerous health benefits
• Mouth breathing contributes to dental issues, sleep problems, and heightened stress responses
• Breathwork helps regulate the nervous system between hyperarousal and hypoarousal states
• Breakthrough breathwork sessions can release trapped trauma from the body
• Simple breathing techniques can help shift workers self-regulate during high-stress situations
• For asthmatics and those experiencing panic attacks, short breath holds on exhale can stop hyperventilation
• Consistency with daily breathwork practice creates new patterns that become automatic responses
VISIT CHRIS AT;
@chrispayten_
@infinitytrainingandcoaching
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 deeply affected
• No closure yet with the suspect still at large, making it particularly difficult for officers
• Over 100 properties searched in rugged alpine terrain requiring careful tactical approaches
• Search operation costing approximately $200,000 per day, stretching police resources thin
• Conspiracy theories online causing additional distress to grieving officers
• Officers from the same station as the fallen are dealing with hostile demonstrations while mourning
• Special Operations Group (SOG) are elite, highly trained specialists who train with SAS
• Mental health impact will be extensive with prediction of "losing at least 20 members" to PTSD
• Police family connection remains strong even after retirement
• Upcoming funerals on Friday and Monday will be extremely difficult without case closure
Support the police community by donating to Blue Ribbon (Blue Ribbon Day is September 29th) or Police Legacy, which has established a special fund for the families of the fallen officers.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 emotions when facing tragedy
• Allowing yourself to feel isn't weakness—it's being human
• Simple breathing exercises can help during overwhelming moments
• The murder of a police officer impacts the entire Blue family worldwide
• Support organizations like Aussie Frontline and Overwatch Collective provide crucial resources
• Aussie Frontline's Pay it Forward program sends supportive messages to struggling officers
• Overwatch Collective's app connects officers with peers and professional support
• You are never alone—reaching out is a sign of strength
Aussie Frontline - https://aussiefrontline.com.au/
The Overwatch Collective - https://www.theoverwatchcollective.com/
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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, and support a healthy weight no matter what shift you work.
You don’t need an extreme diet—just start with one easy change, like swapping white bread for whole grain, and build from there. Over time, this approach reduces cravings, helps control energy dips, and even leads to eating less because you feel satisfied longer.
Download the free Low GI Lifestyle Guidebook here for a full list of foods that support better blood sugar control and sustained energy during your shifts.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall asleep quickly, that’s not proof you’re unaffected—it’s simply exhaustion taking over. The truth is, looking at a phone just inches from your face before bed signals to your brain that it’s daytime, shutting down melatonin production when you need it most.
I also share simple strategies to protect melatonin, like using red or orange lighting after dark, avoiding screens before bed, and choosing products that support better sleep. Protecting this hormone means protecting your health, energy, and resilience as a shift worker.
👉 Visit ahealthyshift.com
for resources, blue-light-free product recommendations, and extra sleep support.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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, protecting my health, my relationships, and my ability to be present at home.
Your ritual doesn’t need to be complicated—it could be a deep breath, a change of clothes, or a short walk. What matters is creating consistency so you can recharge and show up better both at home and at work.
If you found this episode helpful, please leave a five-star review and share your topic suggestions through the show notes. Thanks for listening!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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 enforcement workers are being worked to the bone with inadequate funding
• Many experienced professionals are burning out and leaving their careers, creating a dangerous skills gap
• Police officers face frustration processing the same offenders repeatedly with no meaningful consequences
• The life expectancy of a police career has dropped from 30+ years to just 7-10 years
• Resource shortages mean officers are being pulled from regular duties, leaving communities vulnerable
• Shift work creates unhealthy patterns and hypervigilance that follows workers even in their personal lives
• Current recruitment efforts often misrepresent the realities of frontline work
• Government responses like the $13 million "machete bins" initiative fail to address root causes of crime
• Better education on managing shift work is essential for new recruits to sustain long-term careers
Visit ahealthyshift.com for resources on thriving during shift work. Follow on Instagram at @a_healthy_shift for regular tips and support.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
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-shift workouts can backfire
- The link between fatigue, injury risk, and poor recovery
- How exercise timing affects appetite and sleep
- Better alternatives to stay active without burning out
- Why lower-intensity movement and pre-shift workouts work better
- When to prioritise rest over pushing through
If you’re a shift worker trying to balance fitness, fatigue, and real recovery, this one’s for you.
Subscribe, rate, and review the show to help more shift workers stay healthy.
For more tips or to work with me, visit ahealthyshift.com
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma.
I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator.
Here’s what we cover in this episode:
- Why so many shift workers live in a constant state of fight or flight due to improper breathing
- How the autonomic nervous system responds directly to our breathing patterns
- The power of upregulation through box breathing (4-4-4-4) to sharpen focus before demanding tasks
- How downregulation through 4-7-8 breathing helps calm the nervous system after stress
- How transformative breathwork can temporarily alter blood chemistry to access and release stored trauma
- The role of controlled hyperventilation in reducing CO₂ levels and creating respiratory alkalosis
- Why this unique physiological state can lead to profound emotional releases and deep healing
- My personal, life-changing results through guided transformative breathwork sessions
- How proper breathing techniques can truly be your superpower for managing workplace stress
If this episode resonates with you, I’d love for you to subscribe and leave a rating and review—it helps more shift workers discover these tools.
For more information about working with me, visit ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption.
Here’s what I cover:
- Why waking early on the day of your first night shift works better than staying up late the night before
- How eating at normal daytime hours helps maintain circadian alignment
- The power of a short nap or 90-minute sleep before your first night shift
- Finding your rhythm: are you a one-sleep or two-sleep person between shifts?
- Why sleep medications don’t equal proper rest
- How to set clear expectations with your household to protect your sleep
- The best way to handle your final night shift and reset your body clock
- Simple tricks like changing your sheets or booking a lunch date to help your body transition
- Why early rising the day after your recovery day speeds up your return to normal rhythm
If you’re new to nights — or just sick of feeling wrecked by them — this episode will help you build a healthier approach.
For more info or to work with me, head to ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours.
I cover:
- How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)
- Why nicotine increases stress on your system and makes it harder to wind down
- The truth about caffeine’s half-life and how it masks your body’s natural sleep signals
- Smarter strategies for timing (or quitting) the trifecta to improve energy and recovery
- How hydration, low-GI foods, and light movement can support you without stimulants
If this episode resonates, share it with a fellow shift worker — especially if they use nicotine gum or rely on late-night caffeine. For more, or to work with me, visit ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule.
Here’s what I cover in this episode:
- Why chronic fatigue may be linked to undiagnosed sleep disorders and when to consult a healthcare professional
- How artificial and blue light exposure interferes with melatonin production, disrupting both sleep onset and sleep quality
- The long-lasting effects of caffeine—its half-life is up to six hours, and it can affect your sleep for much longer
- The “12 o’clock rule”—how avoiding caffeine after midday or midnight can significantly improve your sleep
- The benefits of natural daylight exposure for mood and circadian rhythm regulation, even on overcast days
- How screen time before bed interferes with dopamine and sleep—and why a "digital sunset" two hours before bed can make a big difference
- How dehydration often presents as fatigue, and how to monitor your hydration levels by checking urine color
- The essential roles that movement and proper nutrition play in sustaining your energy across long shifts
If you're feeling constantly drained, you’re not alone—but you’re also not stuck. Small, intentional changes can have a powerful impact.
If you enjoyed this episode, make sure to subscribe so you never miss an update. I’d also really appreciate it if you left a rating and review on the app you’re listening on. To learn more about me or explore ways to work together, visit ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work isn’t gender neutral, and women are paying the price.
In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help.
- How circadian and menstrual cycles clash
- Why PMS, gut issues, and poor recovery are more common in women
- Why standard shift work advice fails most female workers
- What needs to change — for individuals and organisations
Listen now to understand what’s really going on — and how to protect your health, energy, and hormones.
If you're a woman working shifts — or leading a team who does — this is the information you’ve been missing.
Download The Seminar Experience Brochure at ahealthyshift.com
It includes everything you need to know about the Women & Shift Work Workshop and other powerful sessions designed for 24/7 teams.
Share it with your People & Culture or Health & Wellbeing Manager, and help bring this vital education to your workplace.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker.
What’s in This Episode:
• Why Vitamin D matters for shift workers
How low sunlight exposure affects your sleep, immune system, and mood — and how 2,000 IU daily can help restore balance.
• The role of Omega-3s in brain and body health
Why 2g of EPA/DHA daily reduces inflammation, supports focus, and protects long-term cognitive function.
• Creatine Monohydrate for mental clarity
Often overlooked, 10g of creatine a day can reduce mental fatigue — especially helpful for women working irregular shifts.
Want more strategies to improve your energy, sleep, and performance on shift work?
Visit ahealthyshift.com to learn more or explore one-on-one coaching.
If you found this episode helpful, please rate and review the podcast — it helps more shift workers find practical, evidence-based support.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover.
Spoiler alert — they don’t.
In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural light, and creates something called social jet lag. If you’ve ever felt more tired after your days off than during your shifts, this episode is for you.
What I Cover in This Episode:
- Why sleeping in on your days off confuses your internal body clock
- What your circadian rhythm is really expecting from you
- How “social jet lag” impacts your energy, mood, and sleep quality
- The myth of sleep debt — and why you can’t just “catch up” on rest
- The power of proactive sleep strategies:
- Wake up at a consistent time (yes, even on days off)
- Get morning sunlight as early as possible
- Use short 20–30 minute naps to stay alert without disrupting your next sleep cycle
- My go-to rule: The “Would You Set an Alarm?” Test — to decide if a late-night activity is worth the next-day fatigue
Ready to Take Control of Your Sleep?
If you're serious about fixing your sleep, boosting your energy, and finally feeling human again on shift work, I can help. Visit ahealthyshift.com or click the link in the show notes to learn more about 1:1 coaching.
Help Other Shift Workers Find This Show:
If this episode helped you, please leave a rating and review on your favorite podcast platform. It makes a huge difference and helps spread evidence-based strategies to shift workers who really need them.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system.
As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have changed — and not for the better. In this episode, I share some real talk about the rise in crime, the frustration felt by officers, and why our current legal system is letting everyone down.
Here's What I Talked About:
- How changing immigration patterns might be influencing crime rates
- Why police are feeling powerless and unsupported when it comes to repeat offenders
- The limitations facing magistrates and judges, and how the laws are failing them too
- Why I believe youth crime is tied to a lack of self-respect and fear of consequences
- What we could learn from the Singapore model and its zero-tolerance approach
- Whether democracy is actually capable of delivering the legal reforms we desperately need
- And as always — I threw in a winter wellbeing tip: Why most of us need vitamin D supplements this time of year
Why Listen:
If you care about the future of policing, community safety, youth behaviour, or just want to understand the challenges frontline workers are facing — this one’s for you.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker.
These books offer evidence-based, practical insights that can truly improve your energy, sleep, mindset, and overall wellbeing.
My Recommended Reads:
- Atomic Habits – Build better systems for lasting habits
- Lifespan – Understand your internal body clock
- The Light Doctor – How lighting affects sleep and hunger
- Breath – The power of proper breathing
- The Inner Clock – Circadian rhythms and mental health
- Sleep Groove – A visual guide to better sleep
- The Resilience Project – Gratitude, empathy, mindfulness
- Let Go – Releasing control to improve mental health
- Is Butter a Carb? – Nutrition without diet culture
- Everything Fat Loss – Honest advice on weight management
If you're navigating night shifts or long hours, these reads can make a real difference.
Enjoyed the episode?
Share it, leave a review, and follow the show so you never miss what’s next.
There’s no perfect shift—but we can make it a healthier one, together.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience.
• Set a consistent sleep schedule with regular wake-up times, even on days off
• Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains or sleep masks
• Avoid caffeine after midnight on night shifts or after midday at other times
• Remember alcohol and nicotine negatively impact sleep quality despite feeling relaxing
• Exercise regularly but avoid vigorous activity within 3-4 hours of bedtime
• Make deliberate efforts to stay connected with friends and family outside your workplace
• Master the 20-30 minute power nap without falling into deep sleep
• Use natural light exposure strategically and consider blue light blocking glasses
• Establish relationships with healthcare providers before you're struggling
Don't forget to share this episode with your workmates or anyone navigating shift work. For more resources, visit ahealthyshift.com where you can also join the Shift Workers Collective, our subscription-based community where we support each other 24-7.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms.
• Understanding why shift work makes weight management difficult
• Research shows shift workers don't eat more than day workers yet still gain body fat
• Why typical diets fail shift workers and cause fatigue and cravings
• How your metabolism naturally slows at night regardless of your work schedule
• The power of chrononutrition - when you eat matters more than what you eat
• Eating your main meal before night shift rather than during it
• Five practical steps: prioritise sleep, eat mindfully before shifts, stay hydrated, plan snacks, move your body
• Avoiding common pitfalls like meal skipping and relying on zero-calorie energy drinks
• Focus on consistency over perfection with small, sustainable changes
For personalised help with your shift work health journey, visit ahealthyshift.com and book a free 15-minute coaching assessment call with Roger.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In this episode, I unpack exactly why shift work messes with your digestion, and what you can actually do about it.
Forget blaming food intolerances — the root issue is often your disrupted circadian rhythm, not the food itself. I break down how your internal body clock affects digestion and share simple, evidence-backed habits to get your gut back on track (without resorting to expensive supplements or guesswork).
Whether you’re battling gut discomfort, irregularity, or just feel like your digestion is out of sync — this episode is for you.
What You’ll Learn:
- Why your digestive issues may not be food-related at all
- How every cell in your body, including your gut, runs on an internal clock
- What happens to digestion during your biological night (9 PM–6 AM)
- Why eating at regular times (yes, even on shifts) helps your body work better
- The gut-damaging combo of stress, dehydration, and irregular eating
- Smart strategies: low-GI eating, movement during shifts, and hydration tips
- When (and if) supplements like probiotics are worth trying
Let’s Stay Connected:
If this episode helped you, please share it with a fellow shift worker, nurse, or emergency responder who might be struggling too.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging.
As a former shift worker myself and a coach to thousands of others, I want to share what I’ve learned — not from judgment, but from real experience.
Here’s what we cover in this episode:
✅ How disrupted sleep patterns and hormonal chaos fuel poor mental health
✅ The link between isolation, chronic fatigue, and impulsive habits
✅ Why substances and distractions feel helpful — but make it worse
✅ What recovery really looks like (hint: it’s not about going cold turkey overnight)
✅ How to spot early warning signs in yourself or a colleague
✅ The power of one small daily habit — like a morning walk
✅ How talking to a trusted GP or friend can change everything
✅ Practical tools to start choosing better — and feeling better
If you’ve ever thought “I’m not myself lately”, this episode is for you.
And if it feels like too much to fix on your own — good news: you don’t have to.
👉 Take one small step today.
Visit ahealthyshift.com or come join us in the Shift Workers Collective — a safe space to talk, learn, and grow. You’re not broken. You’re not alone. And change is possible.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask.
Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your body from dropping into deep, restorative sleep—and for shift workers, that’s a big deal.
Here’s what I cover in this episode:
- How light disrupts your circadian rhythm and causes shallow, fragmented sleep
- A quick test to see if your bedroom is too bright for optimal sleep
- What to look for in a high-quality sleep mask (it’s not just about blocking light)
- Why using a sleep mask every single time you rest can actually train your brain to wind down faster
- And why, if you’re trying to sleep during the day, a sleep mask isn’t optional—it’s essential
If you’re looking for a reliable sleep mask that’s comfortable, light-blocking, and great for side sleepers, I personally recommend the Manta Sleep Mask Pro. You can find it on the Recommended Products page in the resources section at ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our eating habits and overall wellbeing.
Here’s what I share in this episode:
- How shift work pulls us out of sync with everyday life—missing weekends, holidays, and family time
- Why our biological need for connection often clashes with shift work schedules
- The truth about loneliness: it’s not just an emotion—it has real health consequences
- How small “micro-connections” like a quick message or a coffee catch-up can keep relationships alive
- The importance of finding a connection with others who understand the shift work lifestyle
- Why scheduling social time—just like an appointment—can actually protect your wellbeing
- How being honest with loved ones about your disconnection helps them support you
- Simple ways to blend social time with self-care, like walking with a friend
- When to seek professional help if loneliness starts to feel overwhelming
If any of this resonated with you, I’d love it if you shared the episode with fellow shift workers who might be going through the same thing.
And if you haven’t already, follow the podcast and leave a rating—it really helps others find this content. On Spotify, just head to the main show page; on Apple Podcasts, scroll to the bottom to rate and review.
You’re not alone, and you don’t have to go through shift work feeling that way.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift Work Doesn’t Have to Wreck Your Health – Here’s How to Thrive
In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines.
I'm Roger Sutherland, and I’ve made it my mission to educate shift workers on how to take control of their health using simple, evidence-based strategies. Through my seminars and coaching, I help workers not just survive their rosters—but actually thrive.
Here’s what I share in this conversation:
- Why most organisations place people into 24/7 rosters without offering any real education on how to manage their health
- How employers focus on KPIs and operational targets, while overlooking their most valuable asset—their people
- What I teach in my seminars, including circadian rhythm alignment, fatigue management, and the five pillars of shift work health
- The specific hormonal challenges female shift workers face, and how to support them properly
- How companies that invest in shift work education are seeing reduced sick leave, improved retention, and fewer incidents
- Why simple and realistic movement strategies are more effective than complicated gym routines for shift workers
- The real-world impact these strategies are having in places like Queensland Police and major pharmaceutical companies
If you’re a shift worker—or responsible for the wellbeing of one—this episode will show you what’s possible when the right education is in place.
👉 Get your free seminar info pack at ahealthyshift.com, or reach out to me on LinkedIn or Instagram @a_healthy_shift.
Shift work doesn’t have to destroy your health—not when you know what to do.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time.
As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery.
Here’s what I cover in this episode:
- How shift work disrupts your circadian rhythm — and why that matters
- What the World Health Organization says about shift work and cancer risk
- The increased risk of chronic conditions like heart disease, diabetes, obesity, GI issues, and immune dysfunction
- Why these risks are serious — but not inevitable with the right tools
- How to get 7–9 hours of quality sleep even with an unpredictable roster
- Smart nutrition habits for shift workers (meal timing, hydration, food quality)
- Movement and strength routines that fit your schedule
- Stress and social health — the underrated pillars of shift worker wellness
- How to be the CEO of your own health with regular checkups and symptom tracking
If this episode helped you, make sure to subscribe, leave a review, and share it with a fellow shift worker who needs it.
Want to go deeper or work with me directly? Visit ahealthyshift.com to learn more.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving.
Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools.
Here’s what I cover:
- Why circadian disruption leads to fatigue, illness, and burnout
- How light exposure is your #1 tool for better sleep and energy
- How I build a “sleep cave” that helps shift workers fall asleep faster
- The power of blue-light blocking on your commute home
- How digestion follows your body clock — and how to eat smarter at night
- My go-to nutrition tips for reducing bloating and sugar crashes
- Why mental health suffers — and what to do about it
- Shift rotation tips, nap timing, and lighting hacks that actually make a difference
Need more support?
If shift work is taking a toll on your body or brain, you're not alone.
Join the Shift Workers Collective or work with me 1:1 at ahealthyshift.com — and let’s build a strategy that works for your schedule and lifestyle.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode of A Healthy Shift, I break down the differences between two popular supplements: ashwagandha and magnesium. Both are known to support stress relief and better sleep — but they work in very different ways.
I explain:
- How ashwagandha can help calm a wired mind
- Why magnesium supports deep rest and nervous system recovery
- Which one might suit your shift work lifestyle better
- When using both could make sense
If you’ve ever reached for supplements after a rough run of night shifts or long days, this episode will help you choose wisely.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
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.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode of A Healthy Shift, I take you through my journey—from being a 16-year-old Kiss fan camping outside Waverley Park to spending 40 years with Victoria Police. Along the way, I saw just how hard shift work can be on your body, mind, and relationships.
That’s exactly why I created A Healthy Shift—to help shift workers like you take back control of your health, reduce fatigue, and thrive in demanding, unpredictable work environments.
What You'll Hear in This Episode:
✅ How my career in policing shaped my passion for shift worker wellbeing
✅ Why women in shift work need more targeted support—and how I help
✅ The real reason so many organizations fail their shift workers
✅ The origin of “D24” and the early days of police radio comms in Australia
✅ Why crime prevention must focus on people, not just weapons
✅ My take on modern parenting, discipline, and social accountability
✅ What “VKC” means and how police call signs are assigned
I’ve seen firsthand how shift work can impact your health, your family, and your future. This episode is packed with real talk, practical insights, and some behind-the-scenes stories you won’t hear anywhere else.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emergency services. You're waking up exhausted, pushing through gruelling 12-hour shifts, barely eating properly, and your sleep is completely disrupted. When did this become normal?
In this raw, unfiltered conversation, I'm addressing the dangerous reality facing countless shift workers who've normalised their depletion. Drawing from decades of experience coaching hundreds of frontline workers, I outline the subtle warning signs that your body and brain are sounding alarm bells: emotional numbness at work, constant brain fog, unhealthy coping mechanisms like sugar cravings and alcohol dependence, and the sad reality of cancelling personal plans because there's simply nothing left to give.
The brutal truth? No one is coming to rescue you. Your management won't, the system won't, and even caring managers don't know what to do. But there is hope through five actionable steps: getting honest about your situation, prioritising proper rest, fuelling your body correctly, setting boundaries by learning that "no" is a complete sentence, and connecting with others who understand. Small, consistent changes can create momentum toward recovery before you're forced to rest through illness or complete breakdown.
Don't wait until you hit rock bottom. You deserve more than just surviving between holidays. If this resonates with you, reach out for support at ahealthyshift.com, join our Facebook community, or follow on Instagram. Share this episode with colleagues who need this wake-up call—because your health is non-negotiable.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially for those juggling the challenges of shift work. Beyond just physical gains, we explore how strength training builds confidence, mental clarity, and improved health markers that positively impact every part of your life.
After 40 years in law enforcement working rotating 24/7 shifts, I’ve found that consistent training acts as a crucial anchor amidst the chaos. Jack shares his inspiring journey from battling an eating disorder to becoming a respected coach dedicated to helping others discover sustainable fitness habits.
We bust common myths in the fitness industry and offer practical, doable strategies tailored for shift workers feeling too tired or overwhelmed to prioritise exercise. Our nutrition tips are refreshingly straightforward—focus on consistent breakfasts and lunches to reduce decision fatigue, choose whole foods over faddy diets, and opt for lower glycemic index options after 3pm to help stabilise blood sugar during night shifts.
Plus, we discuss natural ways to optimise testosterone through lifestyle choices, showing how proper training, nutrition, and recovery can improve bloodwork results—even after years of circadian rhythm disruption from shift work.
This episode is a masterclass in balancing intensity with recovery, enjoying your training, and building habits that boost energy instead of draining it. Whether you’re new to fitness or refining your approach, you’ll walk away with actionable insights to transform your relationship with exercise and nutrition while managing the unique demands of shift work.
Join us to learn how to step into any gym with confidence, purpose, and a clear plan for success.
Find Jack Hallows here:
Instagram: @jackhallowsfitness
YOUR FREE PROGRAM - AS PROMISED
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault.
Most organisations expect 24/7 workers to navigate tough schedules without any guidance on how to protect their health.
After 40+ years as a police officer, experiencing every type of shift pattern imaginable, I’ve seen firsthand how this lack of knowledge wrecks lives.
That’s why I created practical, hands-on health and wellbeing seminars specifically for shift workers and their workplaces — designed not as theory, but real-world solutions that fit YOUR actual roster.
When I display your team’s schedule and walk through tailored eating windows, sleep strategies, exercise timing, and fatigue management techniques, something clicks. Attendees often say:
“Why didn’t someone teach me this when I started?”
These simple, actionable strategies aren’t complicated — but they completely transform how shift workers feel and perform.
With nearly 20% of the global workforce doing shift work, the need for this kind of training has never been more urgent. The challenge? Many workplace wellbeing teams don’t know these specialised resources even exist — that’s where you come in.
By sharing this podcast with your health and wellbeing leaders, you could spark a game-changing conversation that improves the health and resilience of your entire team.
Ready to move from just surviving shift work to truly thriving?
Visit ahealthyshift.com to download seminar info and share it with your workplace.
Let’s break the myth that shift work has to come at the cost of your health. With the right tools and strategies, you can maintain your energy, health, and happiness — even on the toughest schedules.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones, and how we process food, which increases risks of weight gain, diabetes, and heart disease.
• Insulin sensitivity drops at night, making your body less effective at handling sugar during night shifts
• Cortisol levels remain elevated during night shifts, making fat storage around the belly more likely
• Hunger hormones (leptin and ghrelin) become imbalanced, making you feel hungrier than you should
• Rotating shifts that change too quickly or rotate backwards cause even worse disruption
• Avoid eating large meals between 9pm-6am to reduce weight gain and digestive issues
• Use bright light during shifts to stay alert, but dim lights after shifts to prepare for sleep
• Develop a consistent wind-down routine after night shift
• Use blackout curtains and consider melatonin (consult your physician)
• Keep meals, sleep times and activity consistent every day, even on days off
• Forward rotating shifts (days→afternoons→nights) are better than backward rotations
• Consider creatine supplementation to support mental clarity during night shifts
For more support, join the Shift Workers Collective private online community at ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing.
• Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light
• Special cells in our eyes detect blue light and signal the brain it's daytime, even when it's night
• Scientific studies show blue light exposure at night causes blood sugar spikes and insulin resistance
• Working under blue-rich lighting doubles snacking compared to blue-free environments
• Blue light suppresses melatonin, which regulates metabolism, protects against cancer, and supports immunity
• Government bans on incandescent bulbs have replaced healthy lighting with harmful blue-rich LEDs
• Health risks include increased diabetes risk, obesity, cancer, inflammation, and mental health issues
• Solutions include morning daylight exposure and blocking blue light after sunset
• Use amber or red lens blue-blocking glasses, not clear "blue filter" lenses
• Switch to warm, low-blue or zero-blue lighting at home after dark
Visit ahealthyshift.com under Resources > Recommended Products for tested blue-blocking tools, glasses, and healthy lighting options.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?
In this powerful and confronting episode, Roger Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expose the truth about the silent epidemic affecting millions of essential workers.
Chloe shares her deeply personal experience: within just 12 months in emergency nursing, she faced extreme fatigue, mood swings, hormonal disruption, weight gain, and total burnout. Sadly, her story mirrors that of so many shift workers who are told to “toughen up” — while organizational structures and management practices remain dangerously outdated.
👉 Did you know? Research shows that shift workers may have a life expectancy 10–15 years shorter than day workers. This is no longer just a workplace issue — it’s a public health crisis.
Together, Roger and Chloe challenge the long-held belief that fatigue is a personal failing, and instead, shine a light on the systemic flaws in how 24/7 operations are managed — from poor rostering to lack of recovery support.
You’ll also learn:
- Why traditional health advice doesn’t work for shift workers — and may actually make things worse
- Practical strategies for nutrition, exercise, and recovery tailored to irregular work hours
- How organizations can take real responsibility for worker wellbeing
- What managers must understand to retain staff and reduce burnout
Whether you're a shift worker seeking sustainable solutions, a leader managing a 24/7 team, or someone who cares about the wellbeing of frontline professionals — this episode is an absolute must-listen.
Find Chloe Spring here:
Instagram: @chloespring92
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing.
In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certified nutritionist, I reveal science-backed strategies that actually work for people who live on a 24/7 clock.
Here’s the truth: when it comes to sleep, consistency beats quantity. Discover why setting a regular wake-up time—even after just 5-6 hours of sleep—can reset your entire system, improve energy levels, and reduce long-term fatigue.
What You’ll Learn in This Episode:
- Why the “8-hour rule” doesn’t work for shift workers
- How a consistent wake-up time anchors your internal clock
- The dangers of medicated sleep and what no one tells you
- Strategic napping: how to turn short rests into peak performance
- Managing light exposure and caffeine to support better rest
This episode is your permission to stop chasing a sleep ideal that doesn’t fit your life—and start using methods tailored to the realities of shift work. You’ll walk away with practical tools to help you feel more rested, alert, and in control of your energy.
Stop feeling like you're failing at sleep. There is a better way—and it starts here.
Tune in now and transform your relationship with rest.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble, dietary choices deteriorate, and you find yourself constantly out of sync with everyone you care about isn't just uncomfortable – it's unsustainable.
As someone who's weathered almost four decades of shift work, I've seen countless colleagues fall into the dangerous trap of letting their occupation consume their entire identity. You start by declining social invitations because you're exhausted, then you abandon exercise routines, and before long, you're merely crawling from one shift to the next with no life outside your roster. This podcast episode reveals what I wish someone had told me when I started: you need meaningful activities and connections outside your workplace.
Creating balance requires deliberate strategies. We explore five powerful approaches to combat shift shock, starting with establishing consistent routines even when your shifts constantly change. Your body craves consistency even when the clock doesn't cooperate. We discuss transformative sleep improvements through complete darkness (if you can see your hand held before your face, your room is too light), the critical importance of daily movement, proper nutrition that focuses on fueling rather than just satisfying cravings, and maintaining social connections that ground you in reality.
Don't try to reinvent the wheel – seek guidance from colleagues who genuinely thrive rather than those merely surviving. Their habits weren't built overnight but layered gradually over time. With one in five workers worldwide now engaged in shift work, you're part of a community facing similar challenges. If you're ready for specialized support, consider joining our Shift Workers Collective where we share strategies specifically designed for our unique lifestyle. Start small, stay consistent, and remember: shift work may be unpredictable, but your health and happiness don't have to be.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face?
According to mathematician and sleep expert Dr. Olivia Walch, our modern “light diet” may be silently sabotaging our sleep.
In this eye-opening episode, Dr. Walch breaks down the surprising science behind circadian rhythms and why obsessing over “8 hours a night” misses the point. Instead, she emphasizes the importance of sleep timing, consistency, and how exposure to artificial light is throwing our internal clocks into chaos.
You’ll learn:
- Why irregular sleep patterns are like an arrhythmic heartbeat
- How just one week of camping without artificial light resets your sleep cycle
- Why shift workers are facing a public health crisis — and what can help
- How light exposure during the day (and darkness at night) can dramatically improve your sleep
“We need to think about rhythm and sleep,” says Dr. Walch. “Light is the most powerful cue we have.”
Whether you're a shift worker, a night owl, or just tired of being tired, this conversation will give you practical strategies to align your sleep with your body’s natural rhythm.
Try This Tonight:
Go into your bedroom, turn off the lights, and wait a few minutes. If you can see your hand in front of your face, it’s not dark enough.
Want more?
Check out Dr. Walch’s book: “Sleep Groove: Why Your Body Clock Is So Mixed Up and What To Do About It” — a practical guide to getting your rhythm back on track.
Follow Dr. Olivia Walch on
Instagram: arca.scope
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation with Matt Newlands, former police officer and co-founder of Frontline Mental Health, we delve into the subtle warning signs of declining mental health that often go unrecognised in frontline workers.
Matt shares his personal journey through post-traumatic stress and depression, revealing how these experiences fueled his passion for supporting others in similar roles. Together, we explore the critical gap between the old guard mentality of "this is what you signed up for" and the evolving understanding that sustainable careers shouldn't come at the expense of wellbeing.
What does depression really look like in shift workers? Not necessarily the stereotypical image of isolation, but often manifesting as hyperactivity, distraction-seeking, irritability, or chasing dopamine hits through various means. We unpack how circadian disruption compounds these challenges, creating a perfect storm for mental health struggles.
Perhaps most valuable is Matt's guidance on having those difficult conversations with colleagues or partners who may be struggling. The simple yet profound statement "I'm in this with you" can open doors to connection when someone feels most isolated. We also challenge misconceptions about suicidal thoughts, revealing how feeling burdensome to others often drives these feelings more than escaping personal pain.
Whether you're a shift worker, first responder, healthcare professional, or someone who cares about them, this episode provides practical strategies for recognising warning signs, initiating supportive conversations, and implementing free, accessible wellbeing practices that can make all the difference. Discover how education, regulation and disclosure form the foundation of not just surviving shift work, but thriving through it.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals.
As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can make or break a shift worker’s health. When darkness falls and melatonin kicks in, your body assumes it’s time to rest. Your digestive system slows down, your metabolism shifts into sleep mode—and yet, you're still up handling emergencies, writing reports, or caring for patients.
Every bite you take during those hours forces your body to wake up systems that are naturally winding down, creating a state of metabolic confusion, something most shift workers feel but don’t always understand.
For those currently battling the graveyard shift, I often recommend an overnight fasting approach when possible. Many of my clients who adopt this strategy report:
- Better sleep quality
- Faster recovery between shifts
- Improved overall well-being
Another major factor? Light exposure.
Blue light from phones, overhead lighting, and even car headlights tricks your brain into thinking it’s still daytime. It suppresses melatonin and delays sleep.
By creating a zero-blue light environment before bed, you can dramatically improve sleep quality, not just for yourself, but for your whole household.
Shift work may confuse your body clock, but your health doesn’t have to suffer. With the right tools, habits, and support, you can feel more energized, sleep better, and take control of your health, no matter what time your shift starts.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wake up feeling like you’ve already lost the day before it even starts?
If you’re a shift worker, that feeling isn’t just common—it’s a sign your body clock is out of sync. But the fix doesn’t come from supplements or strict routines. It starts in the first 30 minutes after you wake up.
In this episode, I share the 6-step morning routine that’s helped countless shift workers reset their energy, focus, and sleep—without overhauling their lives.
You'll learn why checking your phone first thing drains your energy, and how just a few minutes of natural light can reset your body clock better than any energy drink. Plus, the truth about caffeine and why hydration is the real key to focus and recovery—especially after back-to-back shifts.
Try it for a week. You’ll feel the difference
Ready to finally wake up with more energy—no matter what shift you’re on?
Hit play now and learn how a simple morning routine can change everything. Your next shift could feel completely different.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Here’s the hard truth most people won’t tell you about shift work:
It’s not the roster that's ruining your health—it’s what you do around it.
After more than 40 years working rotating shifts in law enforcement, I’ve seen firsthand that the job isn’t the enemy—but neglecting your body and your routines is.
Too many shift workers fall into a dangerous mindset: waiting for their employer to make changes, hoping for easier hours, or believing poor health is just “part of the job.”
Let me be clear: no one is coming to fix this for you.
Your health is your responsibility—and that’s actually great news, because it means you can take back control.
In this episode, I’ll share the five core pillars that every shift worker must master to thrive (not just survive) on the job:
- Sleep: Why it needs to be your #1 priority, and how to make it happen—even on night shift.
- Nutrition: How to fuel your body smartly with shift-friendly strategies that don’t involve restriction or unrealistic planning.
- Hydration: It’s not just about energy—it’s about brain function, immune support, and long-term resilience.
- Movement: You don’t need a gym. You need intention. Learn how simple activity resets your body’s internal clock.
- Stress & Light Management: How breathwork, sunlight, and avoiding blue-light traps can change your mental and physical health more than you realise.
We’ll also break down the often-ignored science of light exposure, and why the artificial lighting in your workplace could be doing more harm than good. This isn’t pseudoscience—it’s biology, and it’s backed by real research and real results.
Ready to stop just surviving shift work?
Join us inside the Shift Workers Collective — a private, supportive community where you’ll get access to proven strategies, real talk, and practical tools designed specifically for people like you.
Start thriving today at ahealthyshift.com
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that can actually help? You might be overlooking one of the most powerful – and affordable – tools out there: creatine monohydrate.
In this breakthrough episode of A Healthy Shift, renowned shift work expert Roger Sutherland flips the script on creatine. Long associated with gym culture and bodybuilders, creatine is now emerging as a science-backed cognitive enhancer – especially for those working against their circadian rhythm.
Roger breaks down the latest 2024 research revealing creatine’s remarkable impact on memory, processing speed, and reaction time during sleep deprivation. For shift workers who need to stay sharp in the early hours, this could be a total game changer.
Inside this episode:
- Why creatine isn’t just for muscle – it’s for your mind
- The real benefits for shift workers over 40 (yes, it supports menopause, bone health, and even testosterone!)
- Debunking common myths: No, creatine won’t wreck your kidneys or cause hair loss
- How to start: A simple daily dose (just 5g!) that fits into any routine
Whether you're a nurse, paramedic, firefighter, or night shift warrior in any industry – this episode is your blueprint to not just surviving shift work, but thriving.
Tune in now and take the first step toward clearer thinking, better decision-making, and more energy – even at 3AM.
Subscribe to A Healthy Shift for more expert insights and science-backed strategies to master your health while working around the clock.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnight when our systems aren't primed for digestion. Dr. Charlotte Gupta discusses her groundbreaking research on the factors influencing shift workers' eating behaviors and how timing matters as much as food choices.
• Eating at night challenges our glucose metabolism, potentially leading to diabetes with just four consecutive nights of poor timing
• Food accessibility in workplaces significantly influences what shift workers eat, with vending machines often providing only ultra-processed options
• Stress and fatigue drive cravings for comfort foods high in sugar and fat during night shifts
• Social bonding around food plays an important role in team cohesion during shifts
• Small, protein-rich snacks are preferable to large meals during overnight hours
• Caffeine consumption should be managed carefully, especially after midnight
• Workplace policies should support healthier eating through better food options and strategic break timing
• Education about shift work nutrition should be mandatory for all new shift workers
Visit healthyshiftwork.com.au for free resources on sleep, nutrition, and physical activity specifically designed for shift workers.
Research Paper Discussed:
Gupta CC, Coates AM, Dorrian J, Banks S. The factors influencing the eating behaviour of shiftworkers: what, when, where and why. Ind Health. 2019;57(4):419-453. doi:10.2486/indhealth.2018-0147
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Feeling like you're doing shift work on your own? That ends here.
In this episode, I’m sharing something really close to my heart—something I wish existed decades ago when I was deep in the thick of rotating shifts, missed birthdays, sleepless nights, and the constant juggle of trying to stay healthy while working against the clock.
It's called the Shift Workers Collective, and it's an online community built specifically for people like us. This isn’t just another Facebook group or generic wellness program—it’s a space where shift workers can finally feel seen, supported, and understood.
After running a 21-day challenge that brought together shift workers from all over the world, I saw something incredible happen. People were sharing meals, swapping recipes, posting their sunrise views, encouraging one another through tough days—and no one wanted it to end. That connection? That sense of finally being around people who get it? That’s what inspired the Collective.
Inside, you’ll find:
- Live expert sessions on sleep, nutrition, and mental wellbeing
- Monthly Q&As where you can get real answers to your questions
- Practical resources like recipe books, guides, and tips you can actually use
- Dedicated spaces for healthcare workers, emergency services, and night shift crews
- And most importantly—a 24/7 community that just gets it
Because let’s be honest—shift work isn’t just a job. It’s a lifestyle. And it can be bloody hard. But you don’t have to do it alone anymore.
If you’re ready to feel supported, heard, and connected, this episode is your invitation. Come see what happens when shift workers come together to lift each other up.
Click here to join the community: Shift Workers Collective – Community, Support & Education
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedules.
• Building an online community for shift workers to connect, share experiences, and learn together
• Understanding circadian misalignment and how it becomes our "new normal" when working shifts
• The importance of proper meal timing for shift workers who gain weight easily
• How artificial light at night disrupts sleep patterns and creates health challenges
• Research showing hospital patients on the sunrise side recover faster than those on the sunset side
• Strategies for truck drivers and other shift workers to use strategic napping effectively
• Technical approaches to resetting sleep patterns through morning light exposure and evening blue light reduction
• The concept of "light diet" and how sensitivity to light affects our sleep-wake cycles
For resources and support for shift workers, visit ahealthyshift.com or find Roger on Instagram at @a_healthy_shift.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it all hype, or is there actually something to it?
As a long-time shift worker and nutritionist, I’m breaking down what methylene blue really is, how it works in the body, and whether it’s worth your attention—especially if you’re juggling night shifts, fatigue, or brain fog.
Methylene blue has a fascinating backstory. It started out as a textile dye in the 1800s, became a malaria treatment in the 1890s, and now it’s showing up in biohacking circles as a potential cognitive enhancer. What makes it interesting is its ability to cross the blood-brain barrier and support energy production in the mitochondria—your cells’ powerhouses.
In this episode, we’ll cover:
- What methylene blue actually does in the brain
- The research around memory, mental clarity, and mitochondrial health
- Why getting the dose right is crucial—and how too much can be harmful, especially if you're on antidepressants or SSRIs
- Why aquarium-grade methylene blue is not the same as the stuff used in research
- And most importantly—why your basics like sleep, food, movement, and stress management still come first
This isn’t about fearmongering or hype—it’s about understanding the science and being smart with your health. If you’re curious about methylene blue or looking for practical, evidence-backed ways to support your brain while working odd hours, this episode is for you.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call.
We’re diving into one of the most overlooked health issues in women’s wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, particularly estrogen and progesterone regulation.
In this episode, you’ll learn:
- Why shift work throws your reproductive system off track
- How your sleep-wake cycles influence period pain, PMS, and fatigue
- What the latest research says about menstrual disorders among shift workers
- 7 FREE and practical, science-backed strategies you can start today to balance your cycle—without pills, supplements, or expensive interventions
From hormone-friendly light exposure, to optimising sleep quality, to cycle-aware nutrition—you’ll walk away with real-world tips you can integrate into your shift work lifestyle. Because you shouldn’t have to choose between your career and your health.
The best part? These small changes add up. Women around the world are taking back control of their cycles—and you can too.
Loved this episode? Don’t keep it to yourself.
Share it with a fellow shift-working woman who needs to know her hormones aren't the problem—her schedule
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it.
In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if it’s not what your body actually needs.
Here’s what we’re chatting about:
- What’s happening in your body during night shifts that makes cravings feel so intense
- Why tired brains reach for sugar and processed snacks first
- How dehydration can disguise itself as hunger (yep, same part of the brain!)
- How simple food choices—like adding more protein, healthy fats, and fiber—can keep you feeling full and focused
- A quick breathing technique to pause those impulsive snack grabs
- Smart, real-life tips like prepping go-to meals, keeping healthy snacks nearby, and building a routine your body can count on
This episode isn’t about perfection—it’s about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings aren’t a personal failure—they’re a signal. We’re here to help you learn what they’re really saying.
Press play and walk away with real tools to feel your best on the night shift—one choice at a time.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health.
In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led to PTSD and a range of health problems, from hypertension to heart surgery, diabetes, and depression.
She takes us behind the headset to share some of the most harrowing moments of her career – from listening to people being stabbed and shot, to parents discovering the unthinkable. All while feeling helpless, stuck on the other end of the line. It’s a role that few truly understand – and one that takes a toll in ways many don’t realise.
In this episode, Deborah talks about:
- The mental and physical cost of being a 911 dispatcher
- The link between constant trauma exposure and health issues like heart problems, anxiety, depression, and PTSD
- How working odd hours and disrupted sleep can mess with your health
- Why mental health support for dispatchers is so crucial
- The importance of recognising dispatchers as true first responders
- Deborah’s own journey through PTSD and the impact it had on her life
- Advice for new dispatchers on how to cope and look after their mental well-being
As we mark National Public Telecommunicator Week in the US, Deborah’s story is a call for global recognition of the essential work dispatchers do. She also shares how important it is for new dispatchers to have access to support systems from day one – and how we all can do better to support these unsung heroes.
Have you taken a moment to thank your local emergency telecommunicators? These quiet heroes deserve our appreciation and support. Their job is tough, and they’re often the first to respond, even if you never see them.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles, making it ideal for shift workers who need to unwind after a long day or night.
Additionally, we discuss the importance of creating a consistent sleep routine that aligns with your body’s natural rhythms, even with an unpredictable work schedule.
Key Takeaways:
- The role of melatonin vs. magnesium in improving sleep quality
- Why magnesium glycinate is the most effective form for better sleep
- Tips for building a sleep routine that works around your shift schedule
If you're ready to improve your sleep and start waking up refreshed, subscribe to our podcast and join our community of shift workers learning to sleep better, no matter the schedule. Don't forget to share this episode with your friends and colleagues who could benefit from better sleep too!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stomachs seem to rebel during night shifts. From bloating and nausea to acid reflux and constipation, these symptoms are more than just annoying—they’re your body’s biological response to working against its natural rhythms.
In this episode of A Healthy Shift, you'll learn:
- Why your digestive system struggles during night shifts: Understand how your body’s circadian rhythm impacts digestion and why your gut operates on a daytime schedule.
- The science behind bloating and discomfort: Discover why food moves slower through your digestive tract at night and the role of stress in exacerbating digestive issues.
- Why women face more digestive challenges: Learn how hormonal fluctuations and longer digestive transit times affect women, leading to more intense digestive symptoms.
- Practical strategies to ease digestive discomfort: We cover meal timing, hydration tips, and the benefits of probiotics for better digestion.
- How to support your gut health while working nights: Simple, evidence-based steps like staying hydrated, eating light meals, and prioritizing quality sleep between shifts can make a huge difference.
If this episode helped you understand your digestive health during night shifts, we’d love to hear from you! Leave a review and share your feedback—it helps us reach more shift workers who need this information.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells from cancer.
Studies show shift workers, especially those on night shifts, have a higher risk of breast, prostate, and colorectal cancers. Women on rotating night shifts for over 30 years face a shocking 36% increased risk of breast cancer.
But there’s hope. Learn practical strategies to protect your melatonin levels:
- Create a pitch-black sleep environment: Remove even small light sources.
- Must-have tools: Discover the best sleep masks and blue-light blocking glasses.
- Workplace solutions: Push for circadian-friendly lighting during night shifts.
- Daytime light & lifestyle: Tips to regulate your body’s natural rhythms.
Your health is worth protecting—subscribe and share this life-saving info with your friends and colleagues!
References:
Melatonin and cancer risk: does light at night compromise physiologic cancer protection by lowering serum melatonin levels?
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens up about the mental health challenges shift workers face and provides actionable strategies to help you manage them.
Roger breaks down practical tools like shifting your mindset, a simple gratitude exercise to rewire your brain, and stress-busting techniques like box breathing. He also shares an important message on self-compassion, reminding us all: "No one likes a bully—so why bully yourself?"
If you’re a shift worker feeling the weight of irregular hours, this episode is for you. Tune in to learn how to thrive—not just survive—on shift work. And don’t forget to share it with your colleagues!
For more tips and resources, visit ahealthyshift.com.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress?
In this episode, Chris Payton, breathwork coach and co-founder of Infinity Training and Coaching, explains how our breathing patterns impact our nervous system. By using breathwork, we can break harmful stress cycles and promote balance. Having overcome his own mental health challenges through breathwork, Chris now helps others transform their relationship with this powerful tool.
For shift workers constantly toggling between high-alert and downtime, breathwork acts as a “remote control” for the nervous system. Breathing through the nose and engaging the diaphragm stimulates the vagus nerve, triggering the parasympathetic “rest and digest” response. In contrast, shallow mouth breathing keeps us in a constant “fight-or-flight” state.
Proper breathwork enhances brain oxygenation, improves decision-making under pressure, boosts sleep quality, and builds emotional resilience. Simple techniques like coherence breathing, box breathing, and breath holds can be easily integrated into your daily routine, delivering big benefits in just minutes.
Whether you're a paramedic, nurse, or police officer, mastering breathwork could be your most effective health tool. Place one hand on your chest and the other on your belly—where does your breath naturally go? The answer may reveal more about your health than you think.
If this episode resonated with you, share it with a friend, tag someone who could benefit, and follow us for more tips!
Find Chris Payten here:
Instagram: @chrispayten_ @infinitytrainingandcoaching
Website:https://infinitytrainingandcoaching.com/
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well. But staying alert doesn’t have to mean guzzling energy drinks or fighting sleep with sheer willpower.
Shift work goes against our natural biology. As creatures built to sleep at night and work in daylight, overnight shifts can throw your body’s rhythm into chaos. In this episode, we’ll dive into why fatigue hits so hard during shifts and share practical, science-backed strategies to fight back.
Caffeine—the double-edged sword of the shift worker’s toolkit. While a quick espresso can seem like a lifesaver, it impacts your sleep for up to 9 hours, fueling a cycle of poor rest and caffeine dependency. But used strategically, like sipping small amounts throughout your shift, caffeine can actually boost your energy without the crashes.
What’s even better than caffeine? Power naps. A well-timed 20-minute nap before or during your shift can massively improve alertness without leaving you groggy. Combine that with simple techniques like light stretching, protein-rich snacks, and hydration, and you’ll be equipped to tackle fatigue head-on.
In this episode, you’ll learn:
- The science behind why shift work is so tough on your body and mind.
- How to use caffeine wisely to avoid the dreaded energy crashes.
- The secret power of power naps and how to time them for peak performance.
- Quick, effective recovery strategies like movement, hydration, and protein to keep you sharp.
Your health and performance shouldn’t suffer just because you’re on the clock at odd hours. Tune in and discover how these evidence-based strategies can help you manage fatigue, stay alert, and feel better on your next shift.
Listen now to learn how to take control of your recovery and perform at your best—no more “pushing through” exhaustion!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that fatigue from these extended hours can impair your cognitive function to a level comparable to having a 0.05% blood alcohol concentration? This means slower reaction times, poor decision-making, and a foggy brain. Yikes!
In today’s episode, I’m uncovering the critical mistake that many shift workers make when trying to recover—the dreaded "sleep-in." You might think it’s the solution to catching up on rest, but it’s actually throwing off your circadian rhythm and making recovery harder.
Tune in to discover 6 evidence-based recovery strategies that can help you bounce back faster, perform better, and avoid burnout. These simple yet powerful tips are backed by science and over three decades of real-world experience in demanding shift environments. From nutrition and hydration to the perfect 20-minute power nap, I’ve got you covered.
Key Takeaways:
- Sleep Consistency is Key: Why maintaining a regular sleep pattern—even with limited rest—will help your circadian rhythm recover faster.
- Master the Power Nap: The best time to nap for maximum energy and cognitive function.
- Nutrition & Hydration Tips: Simple food choices and hydration strategies that support recovery after long shifts.
- Micro-Movements Matter: Small bursts of activity that can help you shake off fatigue and boost your energy.
- Leverage 90-Minute Sleep Cycles: How to use your body’s natural sleep cycles to get better rest and recovery.
- Meal Timing & Light Exposure: How small adjustments can dramatically improve your recovery process.
Are you ready to recover smarter, not harder? Hit subscribe now and unlock the game-changing strategies that will help you thrive through your shifts, not just survive them.
Don’t miss out on the tools to take control of your health and performance—tune in now!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about managing late nights or early mornings. There’s a lot going on beneath the surface that makes shift work harder for women—and the science backs it up.
In honor of International Women’s Day, we’re diving into the unique struggles women face in shift work. From hormonal changes that mess with your sleep, metabolism, and mood to the physical realities of women’s bodies being more affected by circadian disruption, the challenges are real. Oh, and let’s not forget the mental and emotional load women carry when they juggle work with mum guilt, household responsibilities, and childcare.
If you’ve ever felt like you’re doing everything and still burning out, this episode is for you.
In this episode, we’ll talk about:
How your body really reacts to shift work—from hormonal shifts to the long hours it takes food to move through your system (seriously!). The emotional burden that comes with shift work—mum guilt, the constant pressure to prove yourself, and why women report higher levels of fatigue and anxiety than men. And most importantly, what you can do about it—practical strategies for syncing your nutrition with your menstrual cycle, setting boundaries between work and home, and remembering that self-care isn’t selfish. I know it’s tough, but trust me, there’s hope—and there are small, powerful changes you can make to actually thrive, not just survive. Whether you’re a woman in shift work yourself or you just want to better understand what the women in your life are going through, this episode gives you the tools to create a healthier relationship with shift work and live your best life—at work and at home.
Listen Now:
This episode is a reminder that you are strong, but you don’t have to do it all alone. Whether you're navigating shift work or supporting the women who do, I’m sharing real, actionable tips to help you thrive in the chaos.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Ballantyne shares her inspiring journey from a traditional nursing career to embracing holistic health practices. Sophie dives deep into how light exposure impacts your sleep and energy levels, offering expert advice on maximizing natural light and minimising harmful effects of artificial blue light.
Discover why holistic health is key to feeling your best, especially when juggling a shift work schedule. Learn how to make informed choices that support your body’s natural rhythms, rather than relying on medications. Sophie provides practical tips for achieving optimal health, including how to harness the power of earthing, practice mindful eating, and create circadian-friendly environments.
This episode is packed with actionable insights to help you thrive— not just survive— in your health journey. Whether you're struggling with sleep, fatigue, or stress, Sophie’s advice will empower you to make small but powerful changes to your daily routine.
Key Takeaways:
- The influence of light environment on sleep and energy
- Practical steps to enhance your health with natural light exposure
- Benefits of earthing and mindful eating for shift workers
- How to create a circadian rhythm-friendly environment
- The importance of prioritising holistic health over quick fixes
If you're ready to take control of your health and well-being, this episode is for you! Tune in and learn how to make simple adjustments that lead to profound improvements in your quality of life.
Don’t forget to subscribe, rate, and share your thoughts with us!
Find Sophie Ballantyne here: Instagram: iamsophiekate
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, reveals a simple, revolutionary habit that can transform your shift work routine. By drinking 500 ml (16 ounces) of water first thing in the morning, you can kickstart your day with a surge of energy, clarity, and focus.
Shift workers often face unique challenges, including fatigue, brain fog, and cravings, due to natural fluid loss during sleep and insufficient hydration. Roger explains how proper hydration, especially right after waking up, can help combat these common issues. By prioritising hydration, you can boost alertness, enhance metabolism, improve circulation, and create a strong foundation for managing the demands of shift work.
In this episode, you will learn:
- Why hydration is crucial for shift workers and how it impacts energy and focus
- The benefits of drinking 500 ml (16 ounces) of water as soon as you wake up
- How rehydration helps combat fatigue, brain fog, and cravings
- Practical tips for incorporating hydration into your daily routine for improved health and performance
- The importance of staying safe, healthy, and hydrated as a shift worker
Roger also emphasises how being mindful of your hydration and energy levels can create lasting changes, helping you thrive in your shift work lifestyle instead of just surviving.
Don't forget to rate and review A Healthy Shift to help us reach more shift workers looking for practical, science-backed advice on how to stay healthy, energized, and successful.
Subscribe to A Healthy Shift for more expert tips and strategies on mastering the art of shift work and living a healthy, balanced life.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, an experienced coach and owner of the podcast, Tam discovered how small but powerful changes to her routine could drastically improve her energy, body, and overall well-being. This is a must-listen for anyone in shift work or facing the challenges of night shifts!
Key Takeaways:
- Circadian Rhythm Alignment: Tam explains how aligning her circadian rhythm made all the difference in how she feels and performs on night shifts.
- Coaching for Shift Workers: Tam discusses the invaluable role Roger played in guiding her through personalised strategies to thrive on night shifts, not just survive them.
- Practical Tips for Night Shifts: From managing overtime to avoiding common pitfalls, Tam shares tips that worked for her and can help you optimize your shift work lifestyle.
- Mindset Shift: Tam reflects on how her mindset around night shifts changed, transforming from a "just survive" mentality to thriving with purpose.
- Results & Benefits: After incorporating changes, Tam felt energised, looked leaner, and was more productive both at work and outside of it. No more bloating, water retention, or feeling sluggish!
Find Tam Epshtein here:
Instagram: tam_fitness_
If you found this episode helpful, please consider subscribing, leaving a review, and sharing it with your colleagues!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Struggling to balance shift work with personal life?
In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and energy amidst the demands of shift work. We discuss the importance of camaraderie and debriefings with fellow officers, the leadership pressures during COVID-19, and the evolving landscape of crime prevention from Singapore and New York.
Roger also shares his thoughts on zero-tolerance policies, judicial inefficiencies, and the role of family structure in preventing juvenile delinquency. The episode wraps up with reflections on how leadership from figures like Brad Batten can shape the future of crime reduction.
Key Highlights:
- Managing shift work and mental health
- The role of camaraderie and debriefing
- Leadership in law enforcement during crisis
- Crime prevention lessons from Singapore and New York
- The need for assertive sentencing and family structure in preventing juvenile crime
If you enjoyed the episode, please leave a rating and review on Apple Podcasts or your favorite platform!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified Nutritionist and a seasoned shift worker, I understand firsthand the struggles of irregular schedules, from stress to unpredictable eating and sleep patterns. Discover how incorporating a modest walk into your routine can boost your energy levels, balance your hormones, and tackle health issues like weight gain and cardiovascular concerns. This episode is dedicated to showing how walking can be a game-changer for maintaining health amidst demanding schedules.
I also delve into the broader mission of supporting shift workers beyond just survival. It's about thriving and making the most out of life, regardless of unconventional work hours. I encourage you to join this movement by subscribing and sharing this podcast with anyone who could benefit. Your support is invaluable, and together, we can spread this empowering message. Don't miss out on additional resources and the opportunity to connect with me at ahealthyshift.com, where the journey towards improved health and well-being continues.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement officer turned coach, shares insights into conquering the night shift lifestyle. Discover how blue light blocking glasses, like the innovative Swanwick brand from Australia, can be a game changer for those working against the natural rhythm of the day. Learn about the potential health impacts of blue light exposure and how these glasses can improve sleep quality by helping our bodies recognise it’s time for rest.
Celebrate the resilience and camaraderie of night shift workers through unforgettable stories from various late-night professions. Listen to tales that range from the magical to the bizarre, as listeners from hospitals, supermarkets, and emergency services call in with their experiences. Together with Roger, we highlight the humor and adaptability essential for thriving in unpredictable, high-pressure environments. Whether you're a nurse, police officer, or security worker, these narratives remind us of the unique bonds formed in the quiet hours of the night.
Explore the unique challenges faced by those broadcasting across time zones and dealing with jet lag while maintaining their energy and enthusiasm. Hear an inspiring story of a young nurse's journey through the demanding world of shift work, demonstrating the dedication required to excel in healthcare. We also touch on the emotional aspects of nursing, with heartwarming accounts of dedication and resilience. To wrap up, we shift gears with a story about managing tough situations and hear about the host's success in coaching others to find balance in a life of unconventional hours.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposure could be the key to unlocking better energy levels, mood, and sleep quality, especially if you're a shift worker. Join me, Roger Sutherland, as I explore the transformative effects of natural light on resetting your circadian rhythm and balancing crucial hormones like melatonin and cortisol. This episode promises to equip you with practical strategies to manage the unique challenges of 24-7 work, leveraging the power of a resource that is both free and scientifically validated.
Shift work doesn't have to be synonymous with exhaustion and disorientation. As a veteran shift worker and certified nutritionist, I share evidence-based insights into how morning light acts as an ally in your daily routine. Learn how just a few minutes of exposure within the first hour of waking can enhance your alertness, reduce stress, and improve your night's sleep. Whether your morning starts before dawn or in the afternoon, simple actions like opening your blinds can set your day on the right track. Let's create a lifestyle where you not only survive but truly thrive, brimming with energy for the things you love.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia Walsh, mathematician and founder of ArcaScope, as she introduces the ArcaShift app—designed to align your body clock with your work schedule through personalised recommendations. With expertise in circadian rhythms and neurology, Dr. Walsh shares insights on how light exposure and sleep patterns affect well-being and how gamification will enhance the user experience.
We explore the fascinating relationship between sleep pressure and circadian rhythms, using vivid analogies to simplify complex science. Learn practical strategies to manage light exposure, dispel blue light myths, and synchronise your internal clock for better sleep and overall health. Whether you're adjusting to shift work or struggling with social jet lag, these insights will help you optimise energy and performance.
Join me on a journey from sleep deprivation to sleep mastery, discovering how aligning with natural rhythms supports mental health, fat loss, and long-term wellness. As sleep science evolves, expect discussions on light exposure and circadian health to take center stage. Stay inspired, and don’t forget to support the podcast with ratings and reviews to help others unlock the power of sleep.
Find Arcascope here:
Arcascope: @arca.scope
ArcaShift: https://arcascope.com/arcashift/
Book: Sleep Groove - Why your body clock is so messed up and what to do about it. https://amzn.to/42z5qJh
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Is the rise in youth crime a product of our current legal system's ineffectiveness, or are there deeper societal influences at play? We navigate the multifaceted issue of youth crime, particularly car theft and reckless behavior, probing the motivations behind these actions. Is it the thrill of adrenaline, a lack of parental guidance, or simply a belief in getting away unscathed fueling this trend? Our investigation questions whether the absence of perceived consequences is the catalyst for this unsettling rise, urging a reflection on whether our societal norms and legal structures need reevaluation.
In a gripping segment, we shine a spotlight on Nicole, a police dispatcher juggling the intense demands of emergency services with family life on night shifts. Her firsthand account leads us into a compelling dialogue with Chris from Perth about a notable self-defense case in Western Australia, unpacking its legal and social ramifications. Additionally, the discussion expands with insights from Mel, who shares her husband's struggles with gender bias within the police force, and Roger Sutherland, who addresses the impact of staffing shortages on law enforcement's effectiveness, painting a vivid picture of the challenges faced by those in the field.
Lastly, we examine broader themes of discipline, respect, and community engagement in relation to law enforcement. From the historical evolution of police methods to the societal shifts in how discipline is perceived, our conversation touches on the potential benefits of structured youth training programs akin to those in Switzerland. Personal anecdotes weave through topics ranging from corporal punishment in Thailand to the small police station model in Japan, drawing comparisons and contrasts with Australian practices. This episode underscores the pressing need for reform in supporting both law enforcement and societal values to foster a respectful and cohesive community.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Could the relentless pressures of caregiving be quietly eroding your well-being? Join me, Roger Sutherland, as we uncover the hidden impact of compassion fatigue on oncology nurses in Australia and its ripple effect on all caregivers. Drawing insights from a pivotal study in the European Journal of Oncology Nursing, we delve into the emotional toll and stress progression that can lead from mere discomfort to severe burnout and compassion fatigue. This episode isn't just for nurses—it's an eye-opener for anyone in a caregiving role. Prepare to equip yourself with the knowledge to recognise the signs of compassion fatigue and learn actionable strategies to protect your mental health.
In our conversation, we explore the evidence-based stress progression model, illustrating how stress evolves from productive eustress to the debilitating state of compassion fatigue. By understanding these stress levels, you'll discover where you stand and how to manage your stress effectively. Whether you're a nurse, doctor, or first responder, this discussion offers valuable insights and practical advice to thrive in demanding environments. So, tune in, as we navigate the complexities of compassion fatigue and offer a guiding light to safeguard your health and well-being in the face of adversity.
Reference:BANKS, J., THAPA, D.K., LOPEZ, V., SAHAY, A., CLEARY, M., Prevalence and
predictors of compassion fatigue among Australian oncology nurses caring for
adult cancer patients: A cross-sectional study, European Journal of Oncology
Nursing, https://doi.org/10.1016/ j.ejon.2025.102792.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Join us for an inspiring conversation with Kate Morris, a certified nutritionist and business manager, who sheds light on the profound impact of lifestyle changes on long-term health and fitness. Kate shares her journey from being a clinical nutritionist to becoming a successful online coach, adapting her approach during the COVID pandemic to continue helping women achieve their fitness goals. This episode promises insightful discussions on the importance of personalized coaching, the power of accountability, and the journey to becoming the best version of oneself.
We tackle the universal challenges faced by those striving for better health and fitness, particularly the psychological barriers that hinder progress. Kate and I emphasise the necessity of transforming habits and lifestyles rather than relying on quick fixes, which often lead to disappointment. Special focus is given to individuals like shift workers and busy parents, who can benefit significantly from professional guidance in nutrition and sleep management. By seeking expert support, listeners can redirect their energy towards meaningful changes that promise a healthier future.
Confidence, body image, and the influence of societal expectations are also central themes. Kate and I discuss how focusing on self-care and well-being can naturally lead to improved self-image and confidence, without falling prey to unrealistic beauty standards. We offer insights on building discipline, the benefits of supportive friendships, and the critical step of taking action to pursue a healthier lifestyle. This conversation is a call to action for anyone ready to take charge of their health and embrace a more fulfilling life.
Find Kate Morris here: Instagram: @thekatemorris / @katemorrispt
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unravel the critical ties between maternal shift work and the significant health challenges faced by mothers and their unborn children. As a certified nutritionist and veteran shift worker, I, Roger Sutherland, offer an eye-opening exploration into the hidden risks associated with rotating night or extended shifts during pregnancy. Backed by groundbreaking research, including a study released just two days before this recording, we expose how disrupted circadian rhythms during pregnancy can lead to severe complications such as hypertension, gestational diabetes, and preeclampsia. Discover why these aren't just abstract medical terms, but real concerns with life-altering consequences.
Join this vital conversation as we uncover the cascading effects of shift work on both the expectant mother and the growing fetus. From chronic stress to preterm birth, these impacts can stretch into long-term cardiovascular issues for the child, shaping their future health. We discuss the role of workplaces in creating healthier environments for pregnant shift workers and present evidence-based strategies to safeguard their well-being. Whether you're a shift worker, an employer, or someone concerned about workplace health, this episode offers essential insights and actionable strategies to promote a safer, healthier future for mothers and their babies.
REFERENCES:
Cai C, Vandermeer B, Khurana R, et al. The impact of occupational shift work and working hours during pregnancy on health outcomes: a systematic review and meta-analysis. Am J Obstet Gynecol. 2019;221(6):563-576. doi:10.1016/j.ajog.2019.06.051
Wallace DA, Reid K, Grobman WA, et al. Associations between evening shift work, irregular sleep timing, and gestational diabetes in the Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-be (nuMoM2b). Sleep. 2023;46(4):zsac297. doi:10.1093/sleep/zsac297
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Could the secrets of elite athletes unlock the potential of shift workers? Join us as we explore this intriguing question with Dr. Ian Dunican, a leading expert in sleep and performance. Dr. Dunican draws from his diverse experiences, including his military background and extensive work with companies like Rio Tinto, to share insights on improving the health and performance of those who work irregular hours. His commitment to empowering shift workers shines through as he discusses how strategies used by athletes can be adapted to help manage fatigue and enhance performance.
In our engaging conversation, Dr. Dunican introduces his recently published guide tailored specifically for shift workers, offering practical advice to navigate challenges like the impact of cannabis and alcohol on sleep. With over 240 references and QR codes for supplemental resources, the book is designed to be an accessible tool for those who often lack time for lengthy technical literature. We also explore the crucial role of personalised health strategies, the significance of light management, and the use of innovative tools like retimer glasses to support optimal shift work performance.
Additionally, we tackle the complexities of shift design, the health risks associated with different shift lengths, and the critical issue of fatigue management. Dr. Dunican's insights offer a comprehensive approach, considering factors from dietary habits to the strategic use of supplements. Whether you're a shift worker, manager, or simply curious about human performance, this episode promises valuable knowledge and strategies to inspire change and enhance well-being. Don't miss the opportunity to transform your approach to shift work and discover the path to a healthier, more balanced life.
Get the Book: A Guide for Sleep Health and Shiftwork
Find Dr. Ian Dunican PhD here:
Instagram: @sleep4perform Website: Melius Consulting
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if resisting the sugary temptations in your break room was as simple as changing your mindset? Discover the power of setting boundaries with confidence in this episode dedicated to equipping shift workers with the tools to fend off those persistent treats. Join Roger Sutherland as he shares his personal experiences and effective strategies for navigating the snack-filled minefield that often accompanies a busy shift. With a humorous nod to the perpetual presence of cookies, cakes, and the infamous Jenny’s desserts, Roger offers insights that go beyond the typical dieting advice.
Shift work is tough, but succumbing to the break room buffet doesn’t have to be. Using his extensive experience as a shift worker and certified nutritionist, Roger empowers you to embrace the mantra “It’s easier to say no than it is to stop.” Through relatable scenarios and practical tips, he guides you on setting boundaries without becoming the perennial dieter. Whether you’re a first responder, nurse, or anyone facing the sweet allure of workplace treats, this episode promises to transform your approach and help you thrive amidst sugary saboteurs. Tune in for a supportive, witty look at reclaiming control over your snack choices!
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can your bedroom be sabotaging your sleep? Join me, Roger Sutherland, as we uncover the hidden factors that might be stealing precious rest from shift workers worldwide. We'll explore why even nine hours in bed can leave you feeling exhausted and how your environment might be to blame. From mastering the perfect room temperature to managing noise, I’ll provide practical, science-backed tips to transform your bedroom into the ultimate sleep sanctuary. Your body has its own thermometer, and finding that Goldilocks zone might just be the key to unlocking quality rest.
As a veteran law enforcement officer and certified nutritionist, I know firsthand the challenges of a 24-7 schedule. But shift work doesn’t have to mean sacrificing your health or well-being. Let’s tackle the misconception that sleep issues are merely personal struggles and discover how simple adjustments can make a world of difference. Whether you're a night owl by necessity or an early riser, this episode promises to empower you with actionable strategies to improve your sleep environment and, ultimately, your energy for what you love.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
After four decades in law enforcement, Roger Sutherland brings a wealth of experience to our conversation, guiding us through the fascinating entwining of music and memory. We kick things off by embracing nostalgia, celebrating the golden days of radio and iconic DJs like Donnie Lunn and Alan Lappin. Roger reveals his latest musical obsession, Lola Young's "Messy," while we share our favorite karaoke hits, including classics from the Monkees and Australian Crawl. The conversation naturally segues into the timeless appeal of Cold Chisel's "Khe Sanh" and why certain songs linger in our minds long after the tunes have stopped.
Shift work, especially during the holiday season, takes center stage as we delve into the unique challenges faced by those working unconventional hours. From police officers to hospitality workers, we highlight the sacrifices and resilience required to maintain balance between personal and professional lives during festive times. Personal stories and listener anecdotes paint a vivid picture of the dedication it takes to thrive in these demanding roles, often filled with emotional and physical tolls. Roger reflects on his lengthy career in policing, touching on the evolving job nature and the frustrations of judicial challenges faced by officers.
We also explore the broader impacts of shift work on health and well-being, alongside the financial compensations tied to these demanding schedules. Whether it's the pros and cons of afternoon shifts or the intricacies of bail conditions, our discussions offer a deep dive into the unseen struggles and surprising benefits experienced by shift workers. Tune in for heartfelt stories, insightful reflections, and a celebration of those who work tirelessly behind the scenes, providing a compelling narrative that honors their dedication and perseverance.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets of sleep health with Roger Sutherland, as we demystify the complex ties between blue light exposure and melatonin production. Have you ever questioned whether that late-night screen time is sabotaging your rest? Roger promises to reshape your understanding, revealing that it's not just about falling asleep but protecting your body's vital antioxidant defenses. Together, we'll challenge the notion that blue light directly prevents sleep and instead focus on its more insidious role in disrupting melatonin, a crucial hormone not just for sleep, but for battling oxidative stress, especially in shift workers.
Explore actionable insights into safeguarding your melatonin levels in a world that's always switched on. From the strategic use of blue light blocking glasses to creating warm, dim-lit environments, Roger shares essential strategies for maintaining your health amidst irregular schedules. Shift workers, take note: low-dose melatonin supplements might be your new best friend in counteracting the health risks associated with disrupted sleep patterns. Join us for a compelling discussion that empowers you to prioritize your wellbeing in a 24-7 society.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Join me for a transformative conversation with Kaitlyn Menere, a holistic psychotherapist who shares her journey from a party-driven makeup artist lifestyle to a path of healing and wellness. Diagnosed with Crohn's disease in 2019, Kaitlyn reassessed her choices, embracing significant changes. Her resilience in overcoming late nights, alcohol, and drugs serves as hope for shift workers facing similar struggles. Kaitlyn’s story highlights the importance of listening to our bodies before whispers turn into cries for help.
We discuss the impact of giving up substances for personal and financial growth and explore how modern stressors, like blue light and high-pressure environments, affect the autonomic nervous system. Kaitlyn shares practical strategies to reduce noise in our lives and nurture a harmonious mind-body connection, essential for shift workers.
Light and sleep take center stage as we examine circadian rhythms and their role in health. Kaitlyn shares insights on aligning sleep cycles with natural light and creating intentional rituals to enhance vitality. This episode is a treasure trove of strategies to help you achieve a healthier, balanced life.
Find Kaitlyn Menere here:
Instagram: @kaitlynmenere
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets to thriving as a shift worker in our engaging conversation with Roger Sutherland and Hayley Jamieson. Meet Roger, a veteran law enforcement officer turned shift work coach, and Hayley, an ICU nurse, as they reveal the unique challenges and strategies for navigating life outside the 9-to-5 world. With insights from these experts, you'll discover how to maintain mental health, balance family and work life, and form meaningful connections with fellow night owls.
Journey through the emotional highs and lows faced by healthcare professionals with compelling stories from Hayley and Karen, a dedicated medical scientist. From the critical role of pathology in emergency care to the emotional toll of witnessing life-and-death situations, our guests provide a behind-the-scenes look at the hospital teamwork crucial for patient care. Hear firsthand how these professionals manage stress, set personal boundaries, and find solace in their camaraderie during high-pressure shifts.
Explore the broader implications of shift work on health and relationships as we share practical advice on managing sleep, nutrition, and overall well-being. Our discussion covers everything from the benefits of salt lamps and the importance of blue light reduction to the complex dance of maintaining personal connections with unpredictable schedules. Whether you're a shift worker seeking guidance or simply curious about the life of those who keep society moving after dark, this episode offers valuable insights and heartfelt stories.
Find Hailey Jamieson here:
Instagram: @herhealthbyhailey
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets to revolutionising shift work with AI and transform the way essential sectors operate. Join me, Roger Sutherland, as we challenge the traditional belief that AI cannot support roles like police officers, firefighters, and healthcare professionals. Discover how AI-powered systems can streamline the challenging task of rostering by analysing historical data and employee preferences to create optimised schedules that cater to individual needs and workplace rules. By doing so, AI not only enhances efficiency but also significantly boosts work-life balance for shift workers.
AI is not a threat but an ally, ready to empower shift workers by offering more control and reducing unplanned leave and stress. We'll explore how predictive analytics can anticipate staffing needs during peak periods and how AI can offer tailored training modules and real-time support. With AI handling routine tasks, managers can focus on leadership and fostering a positive team culture. Embrace the potential of AI to create meaningful work and improve productivity in high-pressure environments. Tune in and start advocating for AI integration in your workplace to enjoy a healthier, more balanced work life.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if you could turn back the clock, boost your energy, and improve your overall health with a simple, non-invasive therapy? Join me, Roger Sutherland, as I reveal the incredible potential of infrared light therapy on "A Healthy Shift." This groundbreaking therapy doesn’t just promise to make you look younger—it’s a bona fide health revolution, particularly for those navigating the demanding world of shift work. Discover how these invisible rays penetrate deeply to rejuvenate your cells, enhance recovery, and provide relief from fatigue and inflammation, all while fitting seamlessly into your hectic lifestyle.
In this episode, I break down the science of infrared light therapy and how it stimulates your mitochondria—the powerhouse of your cells—to boost energy and healing. From near to mid to far-infrared light, each type offers unique benefits, from improving circulation to promoting detoxification and relaxation. With the shift worker in mind, this episode offers practical strategies to incorporate this cutting-edge therapy into your daily routine, helping you not just survive but thrive in a 24/7 world. Prepare to unlock a world of scientifically-backed health benefits that could transform your life and wellbeing.
Get your “The Ultimate guide to Red Light Therapy”
Here: https://amzn.to/4hWcSDD
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
After years of wrestling with mental and physical turmoil during a demanding career with Victoria Police, I found a lifeline in understanding the autonomic nervous system. Discover how the delicate balance between the sympathetic and parasympathetic branches of the ANS can be a game changer for shift workers and frontline heroes. Through personal insights, I reveal the science behind chronic stress and how it manifests in our bodies, leading to a host of health issues. The promise of neuroplasticity, however, offers hope—a chance to rewire the brain away from a perpetual state of stress towards a more resilient and balanced existence.
I share the powerful self-care strategies that guided my recovery from PTSD, anxiety, and depression. From early morning sunlight and hydration to professional psychological support, these are not just tips but essential practices for those battling similar challenges. Explore the transformative effects of routines, hypnosis, meditation, and breathwork, which have helped me navigate my healing journey. I aim to empower others through my story, encouraging a focus on mental health awareness and the courage to prioritise one's own well-being. Join me in understanding the strength found in vulnerability, as we explore the path to recovery and resilience.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift worker. Join me, Roger Sutherland, as I draw from my years as a shift worker and certified nutritionist to guide you through the strategic combinations of vitamins that go beyond just popping pills. Imagine boosting your bone strength with the powerhouse pairing of vitamin D and calcium or supporting your brain health with the synergy of B12 and folate, essential for plant-based diets. This episode promises to arm you with practical knowledge, emphasising the benefits of whole foods and smart vitamin combinations to optimise your well-being.
Shift work poses unique challenges, but with the right vitamin pairings, you can enhance your sleep quality, manage stress, and even improve muscle relaxation. Together we’ll explore how magnesium and vitamin B6 can be your allies in achieving these goals, along with the antioxidant boost from vitamin E and C. Misconceptions about vitamin K and D will be clarified, ensuring you don't fall for common pitfalls. Plus, learn why relying solely on supplements might not be enough. Engage with the community, subscribe for more insights, or take advantage of my personalised coaching sessions for guidance tailored to your lifestyle. Let’s move beyond survival and help you thrive.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Journey back to 1974 as veteran law enforcement officer Roger Sutherland takes us on a nostalgic trip with his vivid memories of a David Cassidy concert at the iconic MCG. Explore the often overwhelming pressures of early stardom faced by young performers such as Cassidy and Justin Bieber. With a fond nod to rock legends, Roger discusses the differing paths of Bruce Springsteen, who remains grounded, and others who struggle with fame. We also dive into Roger's fandom for Kiss, highlighting the disciplined lifestyles of Gene Simmons and Paul Stanley. Listeners from Western Australia and beyond are invited to share their own musical memories and insights into the enduring influence of music.
The challenging world of FIFO (Fly-In-Fly-Out) mining work is brought to life through Donny’s experiences in the north-eastern Goldfields, as he shares how his family adapted to a life on the move. We touch on the evolving conditions and amenities for these workers, alongside the troubling issues of substance abuse faced by those returning home with too much money and idle time. Our discussion takes a technological turn with an examination of facial recognition in retail environments—exploring both its security benefits and the privacy concerns it raises. A personal story from Rob sheds light on the physical demands and risks associated with FIFO work.
Shifting gears, we engage in a heated debate about drug use and public health policies at festivals. The controversial topic of pill testing is explored alongside the parallels drawn to anti-smoking campaigns and the steep cost of cigarettes leading to illegal tobacco sales. We weigh the economic benefits of FIFO work against its social impacts on communities and families, pondering solutions for better integration. The episode wraps up with a conversation about graffiti, sparked by a caller named Arabia, who advocates for a transformation in drug policy from punishment to rehabilitation and legal regulation, emphasizing the potential benefits of a legal framework in managing drug-related issues.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secret to mastering your circadian rhythm and revolutionise your approach to health with insights you never knew you needed! Join me, Roger Sutherland, as we embark on a journey to uncover the true power of melatonin beyond its reputation as a mere sleep enhancer. We debunk the myth of melatonin as a simple sleep pill and unveil its critical function as a circadian rhythm regulator, likening it to a conductor of your body's orchestra. Discover how this hormone, produced by the pineal gland, guides your body to wind down when darkness falls, helping shift workers and travelers align their sleep schedules naturally without forcing rest.
As a certified nutritionist and seasoned shift worker, I share valuable lessons on how melatonin can be a game-changer for those navigating the demanding world of shift work. By understanding melatonin's broader benefits, including its potential role in cancer prevention, you'll gain the tools to enhance your well-being amidst unconventional work hours. Whether you're a shift worker seeking balance or simply curious about optimising your health, this episode is packed with evidence-based strategies to empower your journey. Don't miss the chance to share these insights and subscribe for more transformative tips. Visit ahealthyshift.com to explore how we can work together to elevate your health and conquer the challenges of shift work.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Could your late-night cravings really be a cry for water, not food? Join me, Roger Sutherland, as I unravel the mystery of why dehydration might be masquerading as hunger, especially for those of us navigating the unpredictable world of shift work. This bonus episode is all about understanding the signals our bodies send, which can often get tangled up when we're juggling odd hours and disrupted routines. We'll explore how the brain's hypothalamus might confuse thirst for hunger due to overlapping symptoms like fatigue and stomach growling. By tuning into this episode, you'll gain valuable tools to discern whether it's really hunger or just a need for hydration.
Equip yourself with practical strategies to tackle this common challenge, improve your energy levels, and minimise unnecessary snacking that often leads to unwanted weight gain. As a certified Nutritionist and seasoned shift worker, my mission is to empower you with evidence-based insights that transform the way you manage your health amidst the demands of shift work. Together, we'll illuminate the vital role hydration plays in maintaining not just survival, but thriving in both your personal and professional life. This episode is essential listening for anyone eager to optimise their health while navigating the rigors of around-the-clock schedules.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can better hydration lead to a more restful sleep after a night shift? Discover the surprising impact of hydration on sleep quality with Roger Sutherland, a certified nutritionist and veteran law enforcement officer, in this episode of A Healthy Shift. With nearly four decades of shift work experience, Roger unveils evidence-based strategies to help fellow shift workers thrive. Learn how maintaining proper hydration can aid muscle recovery, regulate body temperature, and balance hormones like melatonin, ultimately paving the way for more restorative rest after those demanding night shifts.
Roger shares practical, tailored hydration tips to enhance your post-shift recovery without the disruption of frequent bathroom trips. Explore the benefits of the latest electrolyte mix from previous episodes and how it can prepare your body for optimal rest when your head hits the pillow. Say farewell to waking up feeling stiff or drained and embark on a journey toward better sleep with hydration as a key tool in your wellness arsenal. Tune in for insights that promise to transform your approach to shift work and sleep.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can you tell the difference between hunger and thirst? Many shift workers can't, and it's impacting their health and performance more than they realise. Join me, Roger Sutherland, as we unravel the surprising connection between dehydration, hunger pangs, and energy dips that plague those who work irregular hours. With nearly 40 years in the trenches as a shift worker and the expertise of a certified nutritionist, I bring you a compelling exploration of why hydration needs to be your priority, especially during the grueling night shifts that disrupt your body's natural rhythms.
Stay with us as we break down practical hydration strategies tailored for the shift work lifestyle. Learn how staying properly hydrated can enhance your focus, regulate your body temperature, support digestion, and even curb those pesky late-night cravings. Plus, I'll share a simple yet effective homemade electrolyte recipe that can make all the difference in your well-being. Transform your approach to hydration and discover how it can be your secret weapon in maintaining alertness and energy, helping you navigate the challenges of shift work with newfound vitality.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Discover how you can take control of your body's internal clock and transform your shift work experience by mastering your circadian rhythm. I'll share insights into the underestimated power of light, the strategic timing of meals, and the importance of movement, all designed to help you not only survive but truly thrive in a shift work environment. Learn how the interplay between blue light and your brain's master clock impacts your sleep and mood, and uncover practical strategies to optimise your energy and mental clarity. This episode promises actionable advice to enhance your overall health, offering you more vitality for the activities you love.
Join me, Roger Sutherland, as we explore incremental changes that can lead to significant improvements in your shift work environment. By adopting these strategies, you will cultivate a healthier, happier, and more energised workplace. This episode is not just about personal transformation—it's about building a community of colleagues who prioritise health and well-being. Feel empowered with the knowledge to create a supportive shift work atmosphere. Don't forget to visit ahealthyshift.com for further resources and support, and help spread the word by sharing, rating, and reviewing the podcast.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets to thriving in a 24/7 work environment with insights from Roger Sutherland, a certified nutritionist and veteran shift worker. Ever wondered how you can keep your energy levels up while working odd hours? This episode promises to reveal transformative strategies to align your lifestyle with your natural circadian rhythm, helping you combat fatigue and regain control over your health. Discover how daylight exposure serves as your ally, and learn about innovative solutions like Retimer 3 light glasses, which can make all the difference for those with demanding schedules.
Explore how creating a perfect sleep sanctuary can be your ticket to better rest and revitalised energy. From blackout curtains to white noise machines, we discuss practical, actionable tips to ensure your sleep is deep and undisturbed. The power of strategic napping is also on the table, offering you ways to boost alertness without the dreaded post-nap grogginess. With consistent sleep habits, even during days off, your body can enjoy a harmonious rhythm, empowering you to not just survive, but truly thrive in your shift work lifestyle. Join us for a journey into optimising your well-being and enjoying life to the fullest.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
What triggers those relentless cravings during your shift work, and how can you finally put a stop to them? Tune in as we uncover the biological chaos that ensues when your body goes hungry for too long, and what you can do to stabilize your energy levels. Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer, as we explore the intricate dance between blood sugar drops and sudden hunger emergencies. This episode promises to equip you with strategies to fend off those pesky cravings, helping you resist the allure of the vending machine and make smarter food choices.
Together, we'll shed light on the notorious cycle of grabbing quick fixes like chocolate and chips, and why your body craves them. The vending machine may be stocked with tempting treats, but they're far from the solution your body needs. You'll discover how to keep your energy steady and avoid the pitfall of last-minute snack binges, enabling you to thrive in your demanding shift work lifestyle. Let’s break down why those sugary snacks call to you and how to replace them with nourishing options that sustain your energy throughout your busy shifts.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Could understanding the biological drivers of your cravings be the key to a healthier shift-working lifestyle? Join me, Roger Sutherland, as we uncover the hidden triggers behind those late-night snack attacks, especially for those in high-pressure jobs like healthcare. With my dual experience as a certified nutritionist and a veteran shift worker, I promise to guide you through the complexities of circadian misalignment, stress, and energy depletion, and how these factors wreak havoc on your hunger hormones. Discover why your body aches for high-calorie, sugary foods, and gain insights into emotional hunger that stem from childhood conditioning. Together, we'll cultivate strategies that empower you to manage cravings and not just endure, but truly excel in your demanding roles.
Explore with me how modern life's blue light exposure further distorts our natural rhythms, pushing us towards unhealthy choices during those grueling night shifts. I'll provide practical advice on how to stabilise blood sugar levels with low glycemic index foods and offer tips on meal timing to maintain energy and make nourishing food choices. From a well-balanced pre-night shift meal plan to essential shopping tips, I'm here to arm you with the knowledge to embrace a low GI lifestyle. Plus, don't miss the free resource available on my website—your guide to healthier eating habits and a more balanced shift-working life. Let's embark on this journey together towards wellness and resilience.
Get your FREE Resource here: A Low GI Lifestyle: Thrive on Afternoons and Nights
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Facing the pressures of success while battling personal struggles can feel insurmountable. Chris Foster-Ramsey, a finance and mortgage broker, bravely shares his transformative journey from grappling with mental health and body image issues to finding profound change through the guidance of meaningful conversations and friendships. Discover how small, intentional shifts in lifestyle and mindset—spurred by serendipitous meetings—brought Chris clarity and balance despite the chaos of his professional life.
My own story intertwines with Chris's, as I recount the wake-up call of a stress-induced heart attack at 40. This pivotal moment forced me to reassess my priorities, leading me to a path of personal growth and reevaluation of my work-life balance. The episode uncovers the power of mindset in conquering emotional eating and how embracing mindfulness and self-compassion can transform personal and professional realms. By setting healthy boundaries and establishing a clear separation between work and home life, Chris and I found greater fulfillment and well-being.
We also explore the healing potential of therapeutic water immersion and the emotional breakthroughs that accompany setting personal boundaries. Through personal anecdotes, we emphasise the significance of mindful practices over costly solutions, illustrating how these intentional changes can have a profound impact on daily life. Whether it's the transformative power of water therapy or recognising true hunger cues, the insights shared in this episode provide listeners with practical strategies for personal development and a healthier, more balanced lifestyle.
Find Chris Foster-Ramsay here:
Instagram: @thehomeloanguy
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Discover the essential strategies for thriving as a shift worker from the insights of Roger Sutherland, a veteran law enforcement officer and dedicated coach. Roger shares his tried-and-true methods for maintaining energy levels and balancing the demands of fly-in, fly-out jobs, particularly in Western Australia. We also shine a light on the significant conversation around mental health, touching on the impactful "Man Talk" initiative in the finance industry, which fosters open dialogue about mental health issues among men in high-stress environments.
Delve into the complexities of night shift work as Jim recounts his personal battles with sleep disorders like insomnia and sleep apnea while working in physically demanding environments. The discussion explores the disruption of natural circadian rhythms by modern technology and how night owls and morning larks can better manage their sleep patterns. We also examine the challenges of adjusting to unconventional hours, offering practical tips and psychological tricks to help shift workers maintain their well-being and energy.
Get a glimpse into the life of veteran shift worker Darren, who shares his 40-year journey and insights on maintaining a work-life balance with unconventional schedules. Learn valuable tips for combating jet lag and adjusting to new time zones, alongside humorous anecdotes linking night shifts to historical mishaps. From the joys of new hobbies to fostering empathetic interactions, this episode offers a heartfelt tribute to essential workers and a treasure trove of advice for anyone navigating the world of shift work.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
How can you not only survive but thrive as a shift worker grappling with erratic hours? Join me, Roger Sutherland, as we explore the transformative power of low glycemic index (GI) foods. Imagine maintaining steady energy levels and even improving your waistline amidst the chaos of shift work. In this episode, I promise to unravel the mysteries of the glycemic index and reveal how incorporating low GI foods into your diet can be a game-changer for anyone working those challenging afternoon and night shifts.
As a certified nutritionist and a veteran shift worker myself, I understand the struggle of battling energy crashes and metabolic sluggishness. We'll tackle why your body falters after 9 PM and how low GI foods can be your secret weapon. Say goodbye to the endless cycle of sugary cravings and hello to sustained vitality. Whether you're reaching for "Jenny's cake" or seeking healthier alternatives, this episode equips you with practical strategies to redefine your dietary habits and enhance your overall health as a shift worker. Embrace the night with renewed vigor and learn to thrive, not just survive!
Download the FREE resource here: A Low GI Lifestyle: Thrive on Afternoons and Nights
This FREE resource even has a shopping list to guide you.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets to thriving as a shift worker with our latest episode featuring the innovative ArcaShift app by ArcaScope. We're bringing you an exclusive look at how this revolutionary tool can transform your chaotic schedule into a well-oiled machine, tailored to your unique sleep habits and circadian rhythms. Dr. Olivia Walsh, the brilliant mind behind ArcaScope, joins us to share insights on how the app's evidence-based recommendations can help you optimise your sleep, light exposure, and caffeine intake. You’ll learn how to seamlessly transition between night and day shifts and discover the best times to eat and take breaks for maximum productivity and well-being.
Picture this: a personal shift work coach that fits right in your pocket, guiding you through every twist and turn of your unpredictable schedule. That’s ArcaShift. From a nap scheduler designed to enhance your rest to dynamic adjustments for those unexpected overtime hours, this app is set to be a game-changer for shift workers everywhere. I can’t wait to share my journey with ArcaShift and how it has the potential to add an extra hour of quality sleep to your day. Don't miss out—tune in, download the app, and start your path to a healthier, more productive shift work life today.
Get Arcashift for your platform here: https://arcascope.com/arcashift/
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever felt like shift work is a never-ending battle against your own body? Join me, Roger Sutherland, as I unravel the secrets to not just surviving but thriving in the demanding world of shift work. With four decades of personal experience and specialised knowledge in tackling health issues from IBS and insomnia to complex women’s health concerns like PCOS and endometriosis, this episode promises to equip you with evidence-based strategies to reclaim your well-being.
Forget about restrictive diets and calorie counting. My one-to-one coaching program is designed to fit into your chaotic schedule with intuitive eating strategies and sustainable habits. Each week, we'll uncover what’s been blocking your progress, celebrate what’s working, and craft a realistic, personalised plan aligned with your values. Tune in and empower yourself to achieve long-term health and vitality amidst the challenges of shift work.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Discover the vibrant world behind the badge with our inspiring guest, Code One, a dedicated police officer who champions positivity in the chaotic realm of emergency services. Through his uplifting social media presence, Code One aims to counteract the pervasive negativity faced by first responders. Join us as we uncover the powerful impact of small actions and meaningful conversations in fostering personal and professional excellence within frontline roles. Learn how he leverages self-reflection and journaling as tools for resilience, and hear how his digital community has grown to offer support and encouragement to thousands worldwide.
Explore the extraordinary camaraderie that binds police officers, paramedics, firefighters, and military personnel. We share lighthearted stories and humorous anecdotes that highlight the unique brotherhood and friendly rivalries among these professions. By embracing activities like jiu-jitsu, we reveal how first responders can combat stress, enhance mental clarity, and improve teamwork. Listen as we address the evolving challenges of policing, from administrative burdens to emotional demands, and the vital need for maintaining a healthy work-life balance through outside interests and connections.
Throughout the episode, we emphasize the significant role of communication and gratitude in building a resilient and supportive community for first responders. Discover practical tips for maintaining a positive outlook and handling criticism constructively, all while acknowledging the pressures of a social media-driven world. From sharing gear reviews on Instagram to launching a private page for anonymous advice, we explore innovative ways to support and uplift those who courageously serve our communities every day. Tune in for a heartfelt celebration of the incredible work done by first responders and the importance of fostering unity across emergency services.
Find Code One here:
Instagram: @code_one_
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can shift work be hazardous to your health? Join Roger Sutherland as he unpacks the serious physical and mental tolls of working irregular hours. From battling metabolic disorders, type 2 diabetes, and cardiovascular disease to coping with depression, anxiety, and cognitive decline, shift workers face unique health challenges. Discover why eating at biologically inappropriate times and circadian misalignment can wreak havoc on your body, and learn about the importance of education and practical strategies to mitigate these risks.
Equip yourself with actionable tips to lead a healthier life despite the demands of shift work. We'll explore how blue light impacts melatonin production, the benefits of avoiding late-night eating, and the powerful effects of simple exercises like a 15 to 20-minute walk. Get insights into how daylight exposure can help reset your circadian rhythms and the pivotal role of a positive support network in combating social isolation. Empower yourself to maintain your well-being and thrive in your career with these essential strategies for shift workers.
Support the show
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
YOU CAN FIND ME AT
Website
- Shift Work Health and Wellbeing Seminars
- One2One Coaching
_____________________
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.
_______________________
Text me what you thought of the show 😊
Imagine transforming your shift work experience by simply harnessing the power of natural daylight. In this episode of "A Healthy Shift," Roger Sutherland reveals how daylight's different colors can become your secret weapon for maintaining optimal health. You'll learn why blue light in the morning energises you for the day ahead while eliminating it at night helps you wind down. Discover the unique benefits of red, orange, yellow, and green light and how each can contribute to your energy levels, mood, focus, and overall well-being.
From red light's healing properties to the cognitive boosts of yellow light, this episode is packed with actionable tips to help you thrive in the midst of irregular working hours. We'll explore how orange light's mood-enhancing effects and green light's stress-relieving qualities can make a tangible difference in your daily life. Whether you're a seasoned shift worker or new to the game, Roger's insights will equip you to better manage your circadian rhythms and improve your quality of life. Don't miss out on this enlightening discussion that promises to elevate your shift work experience.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
What if you could enhance your cognitive function and metabolic health without feeling exhausted? Discover how Low-Intensity Steady-State (LISS) training, or Zone 2 cardio, can transform your life, especially if you are navigating the demanding world of shift work. On this episode of "A Healthy Shift," we unpack the science behind maintaining a heart rate at 65% of your maximum through activities like brisk walking, light jogging, or stationary biking. This moderate, consistent exercise pace not only burns fat as the primary fuel source but also boosts blood flow to the brain, fostering neurogenesis that is essential for cognitive function, memory retention, and protection against neurodegenerative diseases like Alzheimer's.
We share practical tips to seamlessly integrate LIS training into your daily routine, ensuring it becomes an effortless part of your lifestyle without leading to burnout. Hear inspiring personal anecdotes and client testimonials that underscore the simplicity and effectiveness of this exercise modality. Whether you're on a treadmill, bike, or simply walking, the benefits of LISS training extend beyond physical health, offering enhanced mental sharpness and reduced cognitive fatigue. Make LISS training your game-changer for improved wellbeing and peak performance in your challenging shift work schedule.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Unlock the secrets to thriving on a plant-based diet while managing the unique demands of shift work with insights from Erica Lum, a triathlete and emergency nurse. Erica sheds light on how to meet your protein and micronutrient needs as a vegan or vegetarian, offering practical strategies for combining foods and supplementation. Discover the essential tips and tools shared in our discussion, including Erica's contributions to our plant-based cookbook, designed to help you maintain a balanced diet despite a demanding schedule.
Ever wondered how to achieve a complete protein profile with plant-based foods? Understand the difference between animal and plant-based proteins, and learn how to effectively pair legumes with grains or incorporate tofu, tempeh, and textured vegetable protein into your meals. We guide you through the nutritional journey of soybeans and the benefits of versatile plant-based options like firm tofu and TVP. Plus, we emphasize the importance of B12 supplementation and spice up your cooking with the right herbs and spices to enhance flavor and nutrition.
Looking to improve your overall well-being? We delve into the benefits of an alcohol-free lifestyle, highlighting improved mental clarity, better sleep quality, and enhanced focus. Reflect on the impact of alcohol on health and dietary choices and gain motivation from our shared experiences of going alcohol-free. Whether you're an athlete, a shift worker, or just curious about plant-based living, this episode offers a wealth of knowledge and practical tips to support your journey toward better health and nutrition.
Find Erica Lumb here:
Instagram: @tri_plants
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can shift work really disrupt your life, or can it be managed effectively? In this must-listen episode, we promise to uncover the secrets to balancing your sleep and circadian rhythms amidst the demands of shift work. From minimising blue light exposure to maximising sunlight, we explore how different light spectrums like infrared, ultraviolet, and green light can enhance your health and mood. Plus, don't miss the exciting news about the launch of "A Healthy Shift," our new website dedicated to providing free resources tailored for shift workers.
Listeners Margaret from Northcote and Roger share their heartfelt experiences about the severe impact of redundancies in the public health sector. Discover the pressing challenges faced by remaining staff, including alarming police vacancy statistics and the toll on mental health and sleep. We dive into practical strategies for managing sleep during shift work, with Rob's real-life case study providing valuable insights. Learn the broader pros and cons of this lifestyle and why some people still find it rewarding.
Join us for a nostalgic journey through the late-night dining spots of Melbourne and Adelaide and hear stories from taxi and Uber drivers about their night shift preferences. We also delve into the historical significance of daylight saving time and its effects on health, including surprising statistics about heart attack risks. With personal anecdotes, book recommendations, and tips for thriving in shift work, this episode is brimming with practical advice and light-hearted moments designed to support and uplift shift workers everywhere.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transformative power of recognizing "polite hunger" versus "rude hunger" in this eye-opening episode of A Healthy Shift with Roger Sutherland. Learn how tuning into these body signals can help you make mindful, balanced food choices, ensuring you maintain energy and nutritional control, no matter how grueling your shift schedule may be.
Join us as we break down these hunger cues and delve into intuitive eating strategies tailored for shift workers. Roger shares practical tips and personal insights from his extensive experience as a certified nutritionist and veteran shift worker. Say goodbye to those sudden, intense hunger pangs, and hello to a more controlled, healthier approach to eating. Whether you're a seasoned shift worker or just starting out, this episode is packed with valuable knowledge to help you not just survive but thrive.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Discover how you can revolutionize your health and productivity by mastering the "light diet" in our latest episode. Join Roger Sutherland as he explores the science behind light and its pivotal role in regulating our circadian rhythm, specifically for shift workers. Learn why daylight exposure is crucial for your body's natural clock, and how managing your blue light intake can significantly enhance your sleep, energy levels, and overall well-being. Roger offers actionable insights and practical strategies to help you align your light diet with your body's needs, ensuring optimal cognitive function and mood.
Uncover the critical importance of eliminating blue light after sunset and the tools that can make it easier. This episode delves into why blue light blocking glasses and zero blue light lamps are more effective than standard blue light filters on phones. With advancements in zero blue light technology now being implemented in workplaces like hospitals and call centers, the options for managing your light exposure have never been better. Roger shares tips on how to integrate these tools into your daily routine to improve sleep quality and mental health. For further insights and recommendations, don't miss visiting Roger's website for additional resources and expert advice tailored to shift workers.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Is calorie deficit really the only factor in weight loss? Think again. Join Roger Sutherland, a seasoned shift worker with over four decades of experience, as he uncovers the crucial role of food timing in maintaining health and well-being. This episode promises to shed light on how your meal schedule can drastically affect your energy, mental clarity, and metabolic health. You'll walk away with a practical approach to syncing your eating habits with your body's natural circadian rhythms, especially during those punishing night shifts.
Roger simplifies complex concepts into actionable insights, making it easier for you to navigate the challenges of shift work. Learn why our bodies are wired to follow a 24-hour cycle based on light and dark, and how eating at the wrong times can disrupt this balance. Whether you're a veteran shift worker or new to the demands of odd hours, this episode is a must-listen for anyone looking to improve their health and energy levels. Don't forget to share this valuable episode with your fellow shift workers—it could make all the difference in their lives too!
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Unlock the secrets to integrating sleep, recovery, and nutrition into a winning training routine, especially if you're juggling a demanding shift work schedule. Join us as Roger Sutherland, a certified nutritionist and seasoned shift worker, sits down with personal trainer and content creator Jack Hallows. Jack's journey from music student to fitness expert will inspire you to prioritise continuous education and adopt a holistic approach to health. Hear how Mark Carroll's transformative courses reshaped Jack's understanding of fitness, emphasising the critical roles of rest and recuperation.
Navigate the unique challenges of coaching shift workers with insights from Jack’s extensive experience. From transitioning from face-to-face training to online coaching, Jack reveals valuable strategies for managing shorter, intense sessions and tailoring fitness plans to fit unpredictable schedules. Discover how personalised coaching can make a world of difference for clients worldwide, and learn about the special satisfaction that comes from helping shift workers and others with complex needs achieve their fitness goals.
Overcome gym anxiety and build confidence with practical advice from Jack. Whether you're starting with group fitness classes or seeking guidance from personal trainers, learn how to ease into the gym environment and make the most of structured programs. We highlight the benefits of realistic goals, autonomy in coaching, and maintaining motivation. This episode is packed with actionable insights and encouragement, perfect for anyone striving to navigate the demands of shift work while staying committed to their fitness journey.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
How do continuous protests in Melbourne strain Victoria Police and their resources? Join us as we uncover the grueling conditions officers face, from being stationed far from home to enduring long shifts with minimal sustenance. We highlight their emotional struggles, balancing demanding roles with family responsibilities while enduring public abuse. Plus, hear from our caller Cole, who shares his positive experiences with the police and his concerns about the challenges in withdrawing money from online casinos.
The episode also examines the complex role of law enforcement in maintaining public safety during events like rave parties and protests. We discuss the controversial measures they enforce, such as pill-testing facilities, and respond to listener questions about protest nature and policing methods. We delve into the potential involvement of the ADF and historical instances like the rare reading of the Riot Act in Victoria, providing a comprehensive look at the balance between security and civil liberties.
Shifting gears, we address the public's frustration with current protest management and their calls for stronger action, including military involvement. Explore the logistical and financial strains of policing protests, the high cost of overtime, and the impact on community safety. We also reflect on the public's mixed reactions to police presence and discuss ways to show appreciation for officers. From personal anecdotes to community support, we emphasize the importance of recognizing the sacrifices made by those who serve.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can creatine be the secret weapon for staying alert and focused during those grueling night shifts? Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer with nearly four decades of shift work under my belt, as I uncover the cognitive benefits of creatine that go beyond just muscle gain. Discover why doubling your intake to 10-12 grams per day could be the key to unlocking better brain performance, especially during extended periods of wakefulness.
In this enlightening episode of A Healthy Shift, I'll share scientific insights and practical advice on how creatine can enhance mental clarity, improve decision-making, and reduce mental fatigue—crucial benefits for both shift workers and busy parents. Get ready to learn how this well-researched supplement can help you thrive in demanding work environments. Tune in and transform your nights from a struggle to a success with the surprising cognitive boost that creatine offers.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can you really rely on sleep medications to solve your shift work sleep woes? Join me, Roger Sutherland, in this episode of A Healthy Shift as we shatter the myths surrounding conventional sleep aids and uncover why they might be doing more harm than good. As a seasoned shift worker and certified nutritionist, I share my unique insights on why these medications fail to provide the deep, restorative sleep your body needs and offer a better alternative—melatonin.
Discover the science behind melatonin, the natural sleep hormone that can recalibrate your sleep-wake cycle disrupted by irregular schedules and blue light exposure. Learn how external melatonin supplements can be a game changer for shift workers, signaling your body to prepare for rest without the pitfalls of traditional sleep medications. This episode is packed with practical, evidence-based strategies to help you achieve the quality sleep you deserve, so you can feel more energized and ready to tackle your next shift. Don't just survive shift work—thrive with the right tools and information.
Support the show
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Imagine being able to transform your habits and pave the way to the future you’ve always dreamed of. In today's episode of A Healthy Shift, I'm your host, Roger Sutherland, and we're challenging the status quo for shift workers everywhere. No more waiting for an external savior or relying on fleeting motivation. We'll explore how high-performing colleagues thrive both professionally and personally through consistent, productive habits. Your energy, mood, focus, wealth, and relationships are all mirrors reflecting your daily routines, and today we’ll discuss shifting from an all-or-nothing mindset to incremental, sustainable changes that can make a big difference over time.
In the second half, we’ll guide you through actionable steps to break free from stagnation and build new, healthy habits. Keeping the same routines will only yield the same results, so it's crucial to identify what you don’t want and reverse-engineer those habits. Discover how small, manageable changes aligned with your values can help you gain momentum toward a more fulfilling life. We’ll also touch on the critical role of personal responsibility and energy management in achieving success, both at work and in your personal life. Tune in for practical advice and the inspiration you need to start making meaningful changes today!
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
What if the bonds you formed decades ago could withstand the test of time and evolve with the changing landscape of your profession? Join us as we sit down with Roger, a retired officer from Victoria Police, who reflects on an emotional reunion with his squad mates from the academy of 1984. Roger shares the unforgettable camaraderie and mutual respect that defined policing in the 80s, and how the force has transformed with the times, including the increasing presence of female officers and shifts in the criminal landscape.
Ever wondered how shift work can shape one's life and health? We explore the grueling reality of unconventional work hours through the eyes of Ian, a former Hardee's Wine employee turned truck driver. Ian reveals the strategies he's developed to manage the stress of long shifts. Additionally, cybersecurity and self-defense rights during home invasions are discussed, offering a comprehensive look at the challenges of modern work life and personal safety.
Maintaining a stable circadian rhythm is crucial for shift workers, and Roger Sutherland, a retired officer and certified nutritionist, explains why. Discover the health implications of disruptions to our natural body clock and the importance of aligning meal times accordingly. We also navigate the intricate relationship between law enforcement and security personnel, the impact of drug policies on public health, and the complexities of juvenile justice. Dive into the nuanced perspectives on community safety and policing, and gain insights into the critical role politicians play in law-making.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Ever wondered why blue light is such a big deal and how it affects your health? Join us as Dr. Martin Moore-Ede, a trailblazer in circadian rhythm research, unpacks the intricate relationship between light and our biological clocks. Roger Sutherland welcomes Dr. Moore-Ede back to share his extraordinary journey from medical doctor to an authoritative voice on circadian rhythms. You'll gain a deep understanding of how blue light, particularly from LED sources, disrupts our body clocks and leads to serious health issues, including elevated risks of cancer, diabetes, and obesity.
Dr. Moore-Ede's research reveals the stark dangers of blue-rich LED lighting, especially for those in shift work environments. He presents groundbreaking findings and emphasises the need for circadian lighting solutions that adjust based on time and location. We discuss actionable tips like spending time outside in the morning to harness natural light and the importance of reducing blue light exposure as the day ends. You'll also hear about the broader benefits of melatonin and how managing blue light can enhance your overall well-being.
But it doesn't stop there—discover how different light wavelengths like green and red can offer unique health benefits, from easing migraines to promoting healing. We highlight innovative technologies that filter out harmful blue light from our screens, promoting better sleep and productivity. Whether you're a shift worker or someone looking to improve your lighting habits, this episode offers valuable insights and practical advice that can significantly boost your health and productivity.
"The Light Doctor"
Book referenced in the podcast to this link ( https://amzn.to/4dyvZRs )
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Unlock the secrets of melatonin and how it can revolutionize your health as a shift worker. In this enlightening episode of "A Healthy Shift," hosted by Roger Sutherland, we go beyond the common misconception of melatonin as just a sleep hormone. Discover how this powerful molecule, produced by the pineal gland from tryptophan, aligns with your circadian rhythm to prepare your body for rest. But there's more—melatonin's role isn't just confined to sleep. Listen in as we explore its antioxidant properties that protect your cells from damage, boost your immune system, and even enhance your mood, offering a comprehensive guide to making melatonin work for you.
Shift workers face unique challenges like irregular schedules, exposure to artificial light, and poor diet and hydration, all of which can disrupt their health. This episode provides evidence-based insights to help you optimize your melatonin levels, thereby reducing oxidative stress and fortifying your immune response. Roger shares practical tips and scientific knowledge to help you not just survive but genuinely thrive in your demanding work environment. Tune in and empower yourself with the tools you need for a healthier, more balanced life.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Have you ever wondered how the light you’re exposed to throughout the day can impact your overall health and well-being? Unlock the secrets to optimizing your circadian rhythm and mitigating the harmful effects of blue light exposure, especially if you're a shift worker. In this episode of "A Healthy Shift Podcast," we promise you’ll learn actionable steps to harness the power of natural light by embracing the "sky before screen" philosophy. Discover why getting early daylight is essential to kick-start your day and set your biological clock right, even on those cloudy mornings.
We dive deep into the critical role melatonin plays in our sleep and health, emphasizing the importance of shielding ourselves from blue light in the evening. Learn how evening blue light exposure can disrupt your melatonin production and lead to serious health issues, including metabolic disorders and increased disease risks like breast cancer. We'll guide you through practical strategies to reduce your nighttime blue light exposure and incorporate more natural light during your day, helping you combat brain fog, fatigue, and social jet lag. Join us to transform your health with just a few simple adjustments in your daily light exposure.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can you really train yourself to survive on less sleep? Get ready to shatter some long-held myths about sleep that could be undermining your health and well-being! I, Roger Sutherland, am here to set the record straight and provide you with evidence-based strategies to improve your sleep quality and overall health. In this eye-opening episode of A Healthy Shift, we expose the misleading advice often propagated by fitness influencers and highlight the paramount importance of sleep as the cornerstone of your health. You'll understand why catching up on sleep over the weekend is a myth and how maintaining a regular sleep routine can help regulate your circadian rhythms, helping you avoid the detrimental effects of sleep debt.
Discover why waking up during the night isn't necessarily a problem if you can quickly fall back asleep and learn the truth about sleep needs as you age—spoiler alert: older adults need just as much sleep as younger ones! We also delve into the risks of relying on sleep aids and why good sleep hygiene is essential for better rest. Plus, find out why a good night's sleep doesn’t completely eliminate daytime sleepiness and uncover practical tips like short naps or walks to manage those natural energy dips. This episode is packed with practical advice and debunks some of the most pervasive sleep myths out there, all aimed at helping shift workers like you thrive in demanding work environments.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
What if the combination of menopause and night shifts could be less of a nightmare? Join host Roger Sutherland, a veteran shift worker and certified Nutritionist, as we uncover evidence-based strategies to manage sleep disturbances during menopause while juggling the demands of shift work. In this episode of A Healthy Shift, Roger dives into the critical intersection of menopause and irregular work hours, shedding light on how hormonal fluctuations can wreak havoc on your sleep and overall wellbeing.
Roger draws on nearly four decades of personal experience to deliver practical, actionable advice for improving sleep hygiene and creating an optimal sleep environment. Whether you’re currently navigating perimenopause or preparing for it, this episode is packed with insights aimed at helping you maintain your physical and mental health despite the challenging combination of menopause and shift work. Tune in to learn how to reduce stress, get the restorative sleep you need, and ultimately thrive even during the toughest of times.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can shift work be detrimental to your mental health? In this episode of A Healthy Shift, I, Roger Sutherland, provide a comprehensive look into the complex relationship between irregular work hours and mental well-being. We delve into the disruption of our natural circadian rhythms and the resulting hormonal imbalances that make shift workers more prone to conditions like depression and anxiety. Beyond the biological impacts, we discuss how the lifestyle stresses associated with shift work—such as social isolation, burnout, and missing out on family time—add an additional layer of mental health challenges. This episode is particularly eye-opening for those in high-stress caregiving roles, as we unpack the concept of compassion fatigue and its severe implications.
To help you navigate these challenges, I offer practical, evidence-based strategies tailored for shift workers. From creating a sleep-friendly environment and managing light exposure to incorporating regular physical activity and practicing mindfulness, these tips are designed to improve your mental resilience. I also stress the importance of social support and setting clear boundaries between work and home life. If you're struggling, seeking professional help is not a sign of weakness but a crucial step toward well-being. Tune in to gain valuable insights that could transform your approach to managing mental health while working unconventional hours.
The podcast referenced in the show is;
[102] - Dr Michele Finneran - The Hidden Battles of First Responders: Addressing Stress, Burnout and Compassion Fatigue
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
What if you could transform your chaotic shift work schedule into a life of balance and wellness? In today's episode of A Healthy Shift, we tackle the unique hurdles of shift work, from erratic sleep patterns to unpredictable mealtimes. First, we break down the importance of creating a sleep sanctuary. Discover practical tips like decluttering your bedroom, investing in blackout curtains, and using white noise machines to ensure your sleep is restorative, even with a varying schedule. By sticking to a consistent sleep routine, you can combat the adverse effects of irregular sleep and disrupted circadian rhythms.
Maintaining energy and health while working shifts is no small feat, but we've got you covered with essential nutrition strategies. We discuss the pitfalls of quick, unhealthy snacks and the benefits of high-protein, balanced meals. Learn about the "three times six plus six" meal planning method to simplify your nutrition, along with the "no prep meal prep" approach using pre-cooked supermarket options. Our tips also include the "three-day meal prep" strategy to make your meals manageable and ensure you stay hydrated and fueled with healthy snacks throughout your day.
Stress management and achieving a balanced life are paramount for shift workers, which is why we provide actionable lifestyle strategies to help you thrive. Explore the profound impacts of mindfulness and meditation, even in short daily practices. We talk about the importance of setting boundaries between work and personal life, the necessity of self-care, and staying connected with loved ones. Effective time management, such as using a whiteboard to organize shifts and activities, is also covered to reduce decision fatigue and improve communication. Tune in for practical steps to enhance your life as a shift worker and ensure your overall well-being.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
What if you could transform your chaotic shift-working life into a well-balanced and fulfilling existence? Join me, Roger Sutherland, as I guide you through evidence-based strategies to not just survive, but thrive as a shift-working mum. In this episode of the Healthy Shift podcast, I shine a spotlight on the incredible efforts of mothers juggling the demands of work, family, and personal well-being, offering heartfelt support and practical solutions tailored to your unique challenges.
Discover the secrets to optimizing your health and reclaiming your sleep with simple yet effective tools like blackout curtains and white noise machines. Learn how to maintain a consistent sleep schedule, even amidst the unpredictability of shift work, and understand the benefits of strategic napping. I also share meal planning and preparation techniques, such as batch cooking and freezing, to ensure you and your kids enjoy balanced nutrition without the added stress. These insights will help you maintain your energy levels and set a healthy example for your family, no matter how hectic your schedule gets.
Balancing work and family life is no easy feat, but with the right strategies, it's possible to achieve harmony. From time management tips like "no prep meal prep" to the importance of sharing responsibilities and celebrating small wins, this episode is packed with actionable advice. Embrace flexibility, seek support, and prioritize self-care to maintain a positive mindset and a balanced life. Whether you're looking to create a sleep sanctuary or streamline your weekly schedule, these tips are designed to help you navigate the complexities of shift work with confidence and grace.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Ever wondered how you can maintain peak energy levels while working irregular hours? Join Roger Sutherland in this transformative episode of the Healthy Shift podcast, where we unlock the secrets to nutrition, timing, and meal planning tailored specifically for shift workers. You'll discover how meal timing can harmonize your internal clock, preventing fatigue and promoting consistent energy. Understand the critical role of macronutrients—like complex carbs and lean proteins—and how they fuel sustained energy and muscle repair. Don't miss out on the insights into micronutrients such as iron, magnesium, and B vitamins, which are vital for keeping your energy levels steady.
Skeptical about intermittent fasting? Think again. We'll dispel common myths and introduce you to the advantages of early time-restricted feeding. By consuming most of your calories earlier in the day, you'll align with your circadian rhythms, enhancing satiety and metabolic health. Hear real-world success stories that demonstrate the tangible benefits of strategic meal planning and nutrient timing. Finally, we'll emphasize the power of community support among shift workers, offering practical tips and resources to help you thrive. Stay connected with us and build a healthier, more informed shift-working community. For more resources, visit ahealthyshift.com.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Could magnesium be the ultimate game-changer for shift workers? Discover how this essential macro mineral can transform your sleep, reduce stress, and sharpen your overall health. Host Roger Sutherland, a certified Nutritionist and veteran Law Enforcement Officer, takes you on an insightful journey into the world of magnesium. Learn why nearly half of adults in Australia and the United States are deficient in this critical nutrient, and explore the various foods that can help boost your levels, from dark leafy greens to coffee.
Roger unpacks the science behind magnesium's role in energy production, mineral regulation, and blood pressure management—essential functions for anyone navigating the demanding schedule of shift work. With practical advice and evidence-based insights, this episode is a must-listen for those seeking to enhance their well-being amidst the rigors of irregular hours. Tune in to understand how maintaining healthy magnesium levels can improve your sleep quality, stabilize your mood, and fortify your cardiovascular and bone health. It's time to empower yourself to not just survive, but thrive in your demanding lifestyle.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Have you ever wondered how ignoring your body's internal clock can wreak havoc on your health? Master the art of aligning your lifestyle with your circadian rhythm and unlock the secrets to thriving as a shift worker. With nearly four decades of experience, I, Roger Sutherland, am here to illuminate the science behind circadian rhythms and their profound impact on everything from hormonal balance to metabolism and core body temperature.
In this game-changing episode of A Healthy Shift, we'll demystify how your internal body clock operates and reveal why respecting it can boost your energy levels and cognitive function significantly. Learn why shift work affects your health so drastically and gain practical tips to harmonize your schedule with your body's natural rhythm. Whether you're struggling with fatigue or looking to optimize your daily routine, this episode is packed with evidence-based advice to help you not just survive, but thrive as a shift worker. Let's transform your approach to health and well-being together!
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can caffeine be your secret weapon to thriving in the demanding world of shift work? Join me, Roger Sutherland, as we uncover the delicate balance between leveraging caffeine to boost productivity and the potential pitfalls that come with it. In this illuminating episode of A Healthy Shift, we'll dissect the benefits of caffeine, from heightened alertness and cognitive enhancement to improved physical performance, while also addressing the crucial downsides like dependence, tolerance, and sleep disruption. Drawing from my extensive experience as a certified nutritionist and veteran shift worker, I'll provide you with evidence-based insights to navigate your caffeine consumption wisely.
But that's not all—we'll venture beyond caffeine and dive into holistic strategies tailored for shift workers aiming to sustain energy levels and overall health. Discover the transformative power of regular physical activity, the rejuvenating effects of short naps, and the vital role of natural light in regulating your circadian rhythm. You'll also learn about mindful breathing exercises designed to reduce stress and enhance focus during low-energy periods. Hear inspiring stories from clients who have improved their well-being by managing their caffeine intake smartly. Whether you’re in healthcare, emergency services, or any other demanding role, this episode is brimming with practical advice to help you thrive in your shift-working life.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Can you actually thrive as a shift worker while keeping your family and social life in balance? Discover the evidence-based strategies that will not only help you manage but excel in both your professional and personal life. In this episode of A Healthy Shift, I, Roger Sutherland, will walk you through the art of open communication with your loved ones, showing how a simple shared Google Calendar can transform misunderstandings into harmonious planning.
Our discussion doesn't stop there. Prioritizing quality time over quantity is vital for shift workers who often feel isolated due to their unconventional hours. When you're off duty, making the most of your time with your primary support unit—your family and friends—can make a world of difference. Listen in to learn how you can plan special activities and create meaningful connections, ensuring that your home life provides the support you need to thrive at work.
Support the Show.
Are you struggling with your sleep?
Learn all about the Enhancd All Natural Sleep Gummies
https://ahealthyshift.com/enhancd-sleep-gummies
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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 ...
Text me what you thought of the show 😊
Could a simple mineral supplement revolutionize your shift work experience? Tune in to this episode of the Healthy Shift podcast as host Roger Sutherland, a certified Nutritionist and veteran shift worker, unpacks the remarkable benefits of zinc picolinate. While the supplement industry often pushes unnecessary products, Roger focuses on evidence-based recommendations tailored to the unique nutritional needs of shift workers. Discover why essential supplements like vitamin D, omega-3s, and creatine are critical for shift workers, and why zinc picolinate stands out as a game-changer for cognitive function, immune support, and overall wellbeing.
In this enlightening episode, Roger dives deep into the science behind zinc picolinate and its specific advantages for those battling the rigors of irregular schedules. With nearly four decades of hands-on experience in shift work, Roger shares why zinc picolinate is the mineral you didn't know you needed. Learn how it can enhance your health, boost your energy, and improve your quality of life. Whether you're managing night shifts or rotating schedules, this episode offers invaluable insights that could significantly impact your wellness journey. Don't miss out on these vital strategies to not just survive, but thrive in your demanding work environment.
The Zinc Picolinate referred to in this podcast can be found here: https://amzn.to/4f2CvAX
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you ready to transform your sleep quality and finally wake up feeling refreshed? In today's episode of the Healthy Shift podcast, we uncover the secrets to achieving restorative sleep through natural supplements. I, Roger Sutherland, a seasoned shift worker and certified nutritionist, guide you through the incredible benefits of reishi mushroom extract, chamomile extract, passionflower extract, magnesium threonate, and essential B vitamins. These natural remedies are powerful allies against the sleep challenges that every shift worker faces. You'll discover how each supplement can help you fall asleep faster, stay asleep longer, and wake up rejuvenated.
From reishi's ability to enhance immune function and regulate sleep-wake cycles to chamomile's calming effects and insomnia relief, we break down the science behind these potent natural solutions. Say goodbye to medicated sleep and hello to a holistic approach that addresses stress, anxiety, and overall well-being. Tune in as we explore these game-changing natural supplements and provide you with evidence-based methods to make your demanding schedule more bearable. Let’s unlock better sleep and a healthier lifestyle together!
READ MORE OR GET THE GUMMIES HERE: Enhancd Sleep Gummies
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Is your mental health suffering due to the demands of shift work? Join me, Roger Sutherland, certified Nutritionist and veteran Law Enforcement Officer, as I uncover the psychological toll of non-traditional work hours and offer practical, evidence-based strategies to enhance your mental resilience. In this episode of A Healthy Shift, we'll tackle the challenges of anxiety, depression, and burnout caused by circadian rhythm disruptions and social isolation. Through prioritizing sleep, strengthening social connections, practicing mindfulness, and maintaining a balanced diet, you'll discover how to build a robust mental framework that allows you to thrive in your demanding role.
But that's not all—tune in for actionable advice on navigating the intricate world of shift work. From optimizing your sleep environment to integrating relaxation techniques into your daily routine, these tips are tailored to help you manage the unique pressures you face. Whether it’s setting realistic goals or understanding the importance of seeking professional help, this episode is packed with insights to empower you on your journey to better health and well-being. Don’t miss out—learn how to reclaim your energy and enrich your life outside of work with these invaluable strategies.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wondered how you can maintain optimal health while working irregular hours? Join me, Roger Sutherland, a seasoned Law Enforcement Officer and certified Nutritionist with nearly four decades of shift work experience, as I uncover the long-term health impacts of shift work. Drawing from my own journey and the latest research in chronobiology, chrononutrition, and circadian rhythms, you'll gain valuable insights into managing the unique challenges that come with a shift work lifestyle. From understanding your circadian rhythms to leveraging evidence-based nutrition, this episode promises to equip you with the knowledge you need to stay healthy and improve your work environment.
Discover the critical health risks tied to shift work, including metabolic disorders, mental health challenges, and an elevated risk of cancer. Learn effective strategies to mitigate these risks by prioritizing sleep hygiene, crafting a sleep-friendly environment, and maintaining a consistent sleep routine. We also delve into the benefits of napping and the essential role of melatonin in supporting sleep. Wrapping up, I provide actionable lifestyle tips and insights designed to help you not just survive but thrive in your shift work lifestyle. Stay connected with us on social media at a_healthy_shift and visit ahealthyshift.com for more resources tailored for shift workers. Don't forget to subscribe, leave a rating, and join us for the next episode!
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wondered how to manage sleep effectively while working night shifts? Join us for an enlightening conversation with Roger Sutherland, a veteran law enforcement officer and shift work coach, who shares invaluable insights on maintaining healthy sleep habits during irregular work hours. We'll hear from Len, a listener with 26 years of experience in Qantas Catering, and Maggie from Adelaide, who brings a light-hearted touch to the discussion. Together, we uncover the broader implications of sleep issues on productivity and health, offering practical advice and personal stories to help you thrive in shift work.
Discover the hidden toll night shifts can take on relationships and mental well-being in our heartfelt discussion with Johnny, who opens up about the strain on his personal life. We also tackle the topic of melatonin for better sleep, with Bug seeking expert advice on optimizing his schedule. This segment not only highlights the importance of addressing sleep issues but also underscores the need for regular breaks and genuine recuperation to maintain overall well-being.
To wrap things up, we explore strategies for achieving work-life balance and managing high-stress jobs. From Danny's short nap techniques during long shifts to Pete's reflections on various shift rosters, there's a wealth of practical tips to keep you alert and healthy. Roger Sutherland also shares the success of his podcast, "A Healthy Shift," and the extensive resources available on his website. Join us for an episode packed with actionable insights and relatable experiences that will inspire you to prioritize sleep and health in the demanding world of shift work.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wondered how a simple nap could revolutionize your work life? As a veteran law enforcement officer and certified nutritionist, I've discovered the transformative power of a well-timed nap. In this episode of A Healthy Shift, I unpack the science behind why a brief 20 to 30-minute nap can sharpen your alertness, boost your cognitive performance, and elevate your mood without leaving you feeling groggy. I’ll share practical tips on how to seamlessly integrate napping into your shift work routine, from finding the perfect quiet spot to using eye masks and noise-canceling headphones.
But enhancing your shift work life doesn't stop at napping. I also highlight the importance of revisiting our previous episodes brimming with tips and strategies to help you stay healthy and mentally sharp. Our website and social media channels are treasure troves of information designed specifically for shift workers like you. Don't miss out on subscribing to stay updated on new episodes and join a community that’s committed to transforming the lives of shift workers. Make sure to rate and review the podcast to help us spread the word, and discover how you can work with me directly for a more personalized approach to thriving in your unique work schedule. Tune in and take the first step toward mastering your shift work life!
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wondered how to conquer the chaos of shift work and still maintain a fulfilling personal life? Join me, Roger Sutherland, on a journey to unlock the secrets of balancing demanding work schedules with self-care and well-being. Drawing from my nearly 40 years of experience in shift work, I'll reveal essential strategies to combat burnout and stress. From scheduling "me time" to prioritising healthy nutrition, our discussion is packed with practical tips to fuel your body, boost your energy levels, and enhance your overall well-being.
We'll also look into the importance of a strong support system and the role of effective communication, both at home and work. Learn how tools like household whiteboards can streamline your schedules and reduce unnecessary stress. Discover the power of setting boundaries and embracing mindfulness practices like meditation to manage stress. With personal insights and evidence-based methods, this episode aims to empower you to not only survive but thrive in the demanding world of shift work. Join us and transform your approach to achieving a healthier work-life balance today!
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Ever wondered how you can thrive even with a demanding shift work schedule? Join us as we unlock the secrets to maintaining peak health and performance with Dr. Greg Potter, PhD, a leading expert in sleep, circadian rhythms, nutrition, and metabolism. Greg brings a wealth of experience from his work with elite organizations like the US Naval Special Warfare Command and from coaching athletes to world records. This episode promises to equip shift workers with practical strategies to tackle the unique challenges they face, from disrupted internal clocks to the impact on mental and physical health.
Greg takes us on a fascinating journey into the critical importance of biological rhythms for health and performance. Inspired by his studies in exercise physiology, Greg delves into how timing affects everything from athletic performance to overall well-being. His insights reveal the intricate dance between our circadian systems and external time cues like light-dark cycles, eating patterns, and physical activity. By understanding these rhythms, shift workers can adopt better routines and use practical tools like whiteboards for family communication or specific eating and sleeping schedules to enhance their quality of life.
The conversation also unpacks the complexities of sleep medications and the role of behavioral interventions in managing shift work. Greg shares valuable advice on melatonin, meal timing, and supplements like creatine and vitamin D, which can be game-changers for shift workers. We explore the innovative idea of designing personalized shift schedules based on chronotypes to boost employee well-being and productivity. Whether you're a shift worker or someone keen on optimizing your lifestyle, this episode is packed with actionable insights from a true expert in the field. Tune in to learn how to transform the challenges of shift work into an opportunity for better health and performance.
Find Greg here:
Instagram: @gregpotterphd
Link to Apple Podcast: Reason & Wellbeing
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can a single drink really impact your performance and well-being as a shift worker? Join me, Roger Sutherland, as we uncover the surprising effects of alcohol on our bodies, especially for those of us working irregular hours. You might use alcohol to relax or socialize, but have you ever considered the hidden costs? From impaired judgment and coordination to increased snacking and weight gain, I’ll walk you through the science behind how alcohol can disrupt our lives and health in ways you never imagined.
Discover why alcohol consumption poses unique challenges for shift workers, including its diuretic effects that exacerbate our hydration issues and its detrimental impact on sleep quality. Together, we'll explore evidence-based insights on how alcohol affects your body, why it's particularly problematic for those of us on the night shift, and practical tips to mitigate these effects. Tune in and empower yourself with the knowledge to make better choices and boost your overall energy and well-being. Grab your favorite non-alcoholic drink, get comfortable, and let's get started on this vital conversation!
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can cutting carbs actually make you feel worse? Discover the truth behind this common diet myth in our latest episode of "A Healthy Shift." As a veteran shift worker and certified nutritionist, I, Roger Sutherland, demystify the essential role of carbohydrates in our diet, especially for those of us burning the midnight oil. From brain function to muscle energy, learn why carbs are not the enemy and how they can be your best ally in maintaining peak performance during irregular hours.
In this enlightening episode, we break down the different types of carbs—sugars, starches, and fiber—and uncover why they are indispensable for your health. We also tackle the misconceptions about "good" and "bad" carbs, highlighting which ones to eat and when for optimal energy levels and digestive health. Say goodbye to the keto confusion and embrace a balanced approach to carbs that supports your demanding lifestyle. Tune in, empower yourself, and revolutionize how you think about carbohydrates!
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Tired of constant snacking throwing off your energy and focus during your shift work? Discover the powerful combination of protein and fiber to help stabilize blood sugar, maintain muscle health, and boost immunity in this episode of "A Healthy Shift." Roger Sutherland takes you through practical tips on incorporating protein-rich foods like lean meats, fish, eggs, and plant-based options into your daily meals. You’ll understand why aiming for around 120 grams of protein per day is essential for sustained energy levels, and how fiber plays a critical role in digestive health, especially with erratic eating schedules.
Wrapping up the episode, Roger extends his heartfelt gratitude to our listeners and highlights the importance of subscribing for updates on new episodes. He urges you to leave ratings and reviews on your listening app to help reach more shift workers who could benefit from these essential health strategies. Interested in learning more about Roger or exploring collaboration opportunities? Visit his website, ahealthyshift.com, to get started. Don't miss out on these life-changing tips tailored to help you thrive in your unique work environment. Enjoy the show!
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling episode of "A Healthy Shift." Discover how to take control of your time with practical strategies designed to help you manage personal tasks amidst chaotic schedules. Alan's experience, both in his own professional life and in supporting his successful wife, Angela Borges, lends a rich perspective on balancing demanding work environments with personal well-being.
From reducing digital clutter to prioritising activities that truly matter, we provide actionable advice to ensure shift workers maintain their mental health and stay aligned with their personal values.
Forget traditional to-do lists; we offer innovative approaches to task management that work for busy professionals. Learn to maximize your energy outside of shift work with real-life examples and habits that can transform your downtime into quality time. Whether it's consistent gym visits, meal prepping, or spending time with loved ones, these strategies will help you lead a balanced and fulfilling life. Tune in for this empowering episode and start thriving today!
Find Alan here:
Website: alanborges.com Instagram: @alanborgesofficial
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable bowel syndrome (IBS) and learn practical, evidence-backed strategies to manage it effectively. Join me, Roger Sutherland, a certified nutritionist and veteran shift worker, as I unveil why IBS is particularly challenging for those with irregular schedules. By sharing the transformative journey of a female client who conquered severe IBS in just four weeks, we highlight the crucial role of stress management and the gut-brain axis. You’ll gain insights into the primary triggers such as circadian misalignment and stress, and how they lead to symptoms like gas, bloating, constipation, and diarrhea.
Living a balanced life as a shift worker is possible! In this episode, I emphasize the importance of building a supportive shift work community. Maintaining a regular eating schedule, prioritizing quality sleep, and engaging in stress-reducing activities are just a few of the strategies discussed to help align your body's functions with your demanding work schedule. By fostering a healthier shift working environment, we can collectively improve our well-being. Stay connected by visiting ahealthyshift.com for more tips and resources. Let’s support each other in creating a healthier and more balanced lifestyle.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." We tackle the profound challenges night shift workers face, from disrupted sleep patterns to maintaining overall health. Listen as Chris, a dedicated listener, shares his struggles with a regular sleep schedule, and Roger offers invaluable advice on achieving a balanced rhythm. The conversation underscores the critical importance of addressing sleep issues and adopting a healthy lifestyle for those burning the midnight oil.
We dive into the lives of various professionals, from taxi drivers to security guards, who navigate the complexities of night shifts. Christian, a long-haul trucker, and Danny, a security guard from Port Augusta, share their unique experiences and the difficulties of food choices, storage solutions, and transitioning between night and day shifts. Our discussion is filled with practical tips on managing these challenges, highlighting the role of strategic sleep management and nutrition in ensuring shift workers can perform at their best.
Join Tony McManus and Roger Sutherland as they answer listener questions on health and wellness, tackling everything from the benefits of nighttime glasses to the challenges of discontinuing antidepressants. We share real-life stories, provide expert advice on managing sleep and nutrition, and even celebrate Tony's birthday with heartfelt messages from our listeners. Whether you're navigating the night shift or simply seeking a balanced work-life routine, this episode offers a treasure trove of insights and practical tips to help you thrive.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize your snacking habits with easy, nutritious options that keep your energy levels steady throughout your demanding work hours. Join me, Roger Sutherland—certified nutritionist and veteran law enforcement officer—as I share my top recommendations for convenient and healthy snacks that you can stash in your locker or kit bag. From the powerhouse benefits of nuts and seeds to managing your intake to avoid those dreaded energy crashes, this episode is packed with practical advice to keep you fueled and focused.
Shift work can wreak havoc on your eating patterns, but with the right strategies, you can maintain stable blood sugar and mood, ensuring you finish your shifts feeling strong and steady. Learn why snacks are vital for shift workers and how to make smarter choices that support your health and wellbeing. Whether you're grabbing a quick bite during a break or need something to tide you over through the night, these snack strategies will transform your snack game. Don’t miss out on these actionable tips designed to help you thrive and not just survive your shift working lifestyle.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if you could finally conquer the challenges of shift work and boost your energy levels like never before? Join us on A Healthy Shift as host Roger Sutherland, a seasoned shift worker and certified nutritionist, reveals the secrets to thriving even with an irregular schedule. This episode is your ultimate guide to mastering quality sleep, with tips on creating an ideal sleep environment and maintaining a consistent sleep schedule. Learn how to harness the power of a pre-sleep routine and avoid common sleep disruptors to ensure you wake up refreshed and ready for your demanding role.
But we don’t stop there—Roger also dives into nutrition strategies tailored for night shifts. Discover the importance of staying hydrated, smart snacking, and meal timing to keep your energy up throughout your shift. Roger emphasises the value of making small, sustainable changes rather than drastic overhauls to your diet. Finally, for your mental well-being, explore the benefits of mindfulness and meditation practices, with recommended apps like Headspace, Calm, and Insight Timer. This episode is packed with practical tips to help you transform your shift-working life and maintain your well-being.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if your night eating habits were silently sabotaging your health? Join me, Roger Sutherland, as we dissect the crucial findings from Peng Wang and colleagues' groundbreaking study on night eating and its dire consequences for shift workers. With four decades of experience as a law enforcement officer and a certified nutritionist, I bring you evidence-based strategies to break free from the night eating trap and reclaim your well-being.
This episode of A Healthy Shift unveils eye-opening data from a comprehensive study of 42,000 participants over almost 9 years, linking irregular night eating patterns to increased risks of cancer and diabetes. Discover why your late-night cravings for high-calorie, nutrient-dense snacks are more than just a bad habit, and learn practical tips to manage your hunger and energy levels. Don't let your demanding shift work dictate your health; tune in and equip yourself with strategies to thrive, both on and off the clock.
Study referred to:
https://pubmed.ncbi.nlm.nih.gov/38413565/
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Could your irregular work schedule be masking a serious sleep disorder? Join us as we shed light on the critical issue of sleep disorders among shift workers—conditions too often dismissed as merely side effects of working odd hours. We'll explore the high prevalence of clinical sleep issues such as sleep apnea, insomnia, and restless leg syndrome within this community. By challenging dangerous assumptions that keep many from seeking help, we'll outline essential steps for proper diagnosis and treatment, including monitoring sleep patterns, consulting healthcare professionals, undergoing sleep studies, and following through with treatment plans.
In our mission to promote a healthier shift worker lifestyle, we'll discuss the importance of fostering a well-informed and supportive community. Sharing valuable information and encouraging proactive health measures can make a significant difference. Stay tuned for the latest insights and practical advice to help you stay well-rested and healthy despite the demands of shift work.
Don't forget to subscribe, rate, and review our podcast to spread the word. For more information about my work or to explore collaboration opportunities, visit ahealthyshift.com. Let's work together to revolutionize shift worker health and well-being.
Study referred to:
https://pubmed.ncbi.nlm.nih.gov/38840377/
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
How can a shift in focus from aesthetics to strength revolutionize your fitness journey? Join us on this episode of "A Healthy Shift" as we welcome Mark Breeden, the mastermind behind Instagram's Training Strong Women, who advocates a weight-neutral approach to fitness. Mark’s philosophy centers on celebrating what your body can achieve, rather than how it looks, and this refreshing perspective is especially beneficial for those with demanding schedules like shift workers. Together, we scrutinize the evolving gym culture where women are fearlessly reclaiming their space in the weight rooms, shattering outdated gender norms, and finding empowerment through strength training.
Mark’s journey from competitive powerlifting to a more fulfilling and balanced approach to fitness serves as an inspiring narrative. He shares personal insights on how training for strength and capability can significantly enhance self-worth and satisfaction. We also delve into the unique challenges he faces as the future husband of a shift worker, navigating the unpredictable schedules and stressors that come with it. As Mark shares, the key to success lies in setting realistic goals and maintaining consistency, even when life gets hectic.
For those who feel intimidated by the gym environment or are concerned about becoming "bulky," Mark debunks these myths and emphasizes the supportive nature of the fitness community. We discuss the importance of quality over quantity in workouts, especially for time-constrained individuals. From the mental benefits of resistance training to the significance of intuitive eating and the impact of realistic goal-setting, this episode is packed with valuable insights. Mark's dedication to empowering women through strength training shines throughout, offering listeners practical advice on embracing imperfections and finding joy in the process. Tune in to discover how shifting your mindset can lead to a more positive and rewarding fitness experience.
You can find Mark Breedon at;
IG and Tik Tok: @training.strong.women
Podcast: Badass Lifter Podcast
Website: badasslifter.com
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
What if maintaining a balanced lifestyle as a shift worker could be simplified with just a few strategic changes? Join us as we embark on a journey through the highs and lows of shift work, starting with a delightful tale of dining at Il Forno in Hampton, where the food and a superb 2015 bottle of wine left a lasting impression. We also share amusing yet insightful experiences of adjusting to life post-night shift, including the occasional misstep of opting for dinner after a grueling schedule. With a special shoutout to our shift-working audience, we emphasize the crucial role of staying active to combat the sedentary pitfalls of night shifts. Christian, a loyal listener, joins the chat to share his unique challenges transitioning from road work to a more routine office schedule.
Have you ever wondered how blue light exposure affects your health? We dive into the latest research and trends, including a fascinating conversation between Neil Mitchell and David Koch on Koch's journey to television and his role at Port Adelaide Football Club. We discuss Dr. Martin Moore-Ede's eye-opening findings on light exposure and its effects on the elderly, emphasizing the importance of reducing light pollution in overnight work settings like hospitals. This chapter also explores the growing popularity of audiobooks and podcasts as essential companions for shift workers, providing not just entertainment but also valuable insights into maintaining a healthy work-life balance.
Do you know the surprising benefits of salt lamps in shift work environments? Our final discussion highlights the alarming lack of education for shift workers, leading to high rates of unplanned leave and poor staff retention. We explore how better management and supportive workplace cultures can make a difference, with practical tips from successful shift workers like Lenny. Salt lamps, known for their soothing orange and red light, are touted as a simple yet effective tool for promoting relaxation and better sleep. To wrap up, we share ways to stay connected through Instagram, our website, and our podcast, and promise to return soon with more valuable insights tailored for our dedicated shift-working community.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the night owls of the workforce. We're not just talking about any protein—we're dissecting the intricacies of whey protein concentrate, whey protein isolate, casein, and the array of plant-based alternatives that cater to every dietary need out there. If your schedule flips the day on its head, and you find your meals and muscle recovery need to follow suit, this is the insider scoop you've been searching for. Discover which proteins pack the punch for sustained energy and which ones whisper sweet nothings to your muscles as you sleep, repairing and preparing you for another round against the clock.
Navigating shift work requires more than just caffeine and catnaps; it demands a strategy that keeps you fueled, focused, and fully charged to take on the unpredictable rhythm of life. That's why this discussion is more than a rundown of protein powders—it's a blueprint for thriving in a world that doesn't stop spinning when the sun goes down. With insights into the slow-release magic of casein for those graveyard shifts and the power of plant-based proteins to keep your body in harmony with your values, we're locking arms to propel you from surviving your schedule to seizing it with vigor. So, lace up your boots and let's step into a state of well-being that makes every shift not just bearable, but beatable.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Text me what you thought of the show 😊
Struggling to catch those elusive Z's between night shifts? As a former law enforcement officer with a keen interest in nutrition, I, Roger Sutherland, have weathered the same storm and emerged with strategies to help you not just cope, but thrive. This episode is a treasure trove of insights into the complex dance of sleep, work, and well-being for shift workers. I'll share why the common advice to sleep right after a night shift may not be your golden ticket to dreamland. We'll unravel the tangled web of disrupted social lives and reversed activity patterns, shedding light on how to respect our diurnal nature while navigating a nocturnal job.
Say goodbye to the trial-and-error approach to managing sleep on night shifts. Here, we confront the tricky relationship between sleep medications and our natural sleep cycles, emphasizing why natural slumber is paramount for our body's repair and detoxification processes. I'll guide you through the cautious use of sleep aids such as melatonin and offer alternative strategies like strategic napping to maintain alignment with our circadian rhythms. This episode is about building resilience and finding balance, with practical, evidence-based steps for enhancing energy, nutrition, and mental health amidst the unique challenges of shift work. So tune in, join the conversation, and let's together turn night shifts from a daunting endeavor into a mastered art.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
When the darkness becomes too heavy to bear alone, Erin Nugent steps in with a torch. Once a guardian of the law, now a beacon of hope as a certified life coach, Erin guides us through the turbulent waters of first responder mental health. This episode offers an intimate exploration of the challenges faced by those who shield society from its darkest moments, from the haunting suicide rates that shadow their profession to the personal commitment required to support such heroes.
Our conversation with Erin is a poignant reminder of the sacrifices made by first responders and their loved ones. We traverse her transformation from policing Melbourne's streets to coaching resilience from Boston, sharing strategies that fortify the often-precarious balance between the demanding nature of emergency services and a nourishing personal life. For couples on the frontline, she provides a unique perspective on managing relationships that are routinely tested by the rigors of duty.
As Erin unveils her podcast, "I Will Hold Space for Your Darkness," we are invited into a sanctuary where the unspoken burdens of first responders are acknowledged and shared. Her stories resonate with the collective heartbeat of a community that knows sacrifice all too well, yet strives for solace in solidarity. If you're connected to the first responder world, whether directly or through a loved one, this episode is an essential companion on the journey towards healing and understanding.
FIND ERIN AT
Instagram: @erinjanecoaching
Website: www.erinjanecoaching.com
Facebook: Erin Jane Coaching
Podcast: “I will hold space for your darkness podcast”
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Navigating the night shift doesn't have to be a solo journey through the dark. Our latest episode features the incredible Roger Sutherland, a seasoned veteran of law enforcement, who illuminates the path towards not just surviving but thriving during those unconventional work hours. From managing the financial toll of unplanned leave to establishing crucial boundaries that safeguard productivity, Roger's insights from ahealthyshift.com.au are nothing short of a beacon for shift workers everywhere.
As we peel back the layers on the complex relationship between medication, sleep, and our circadian rhythms, you'll hear about my own dance with indigestion medication and its unexpected impact on my day-to-day life. We take a deep dive into the world of chronobiology with a heartfelt call from Chris in South Australia, revealing his battle with sleep disturbances despite his best morning efforts. This episode is a treasure trove of substantial advice, whether it involves syncing your body's master clock or understanding the subtle clues your sleep cycle leaves behind.
We journey through the significance of routines, the concerns with aging in shift work, and how maintaining a steady pattern of rest and activity can make a world of difference. Scott's tale of caring for his father reminds us of the stability routines provide, while we also engage with listeners sharing their sleep struggles and the unexpected joys found in the tranquility of an afternoon nap. And for those moments of restlessness, discover breathing techniques endorsed by Tony Nesta in his book "Breathe," which might just become your new pre-sleep ritual. Tune in for an episode that's a heartfelt blend of storytelling, science, and the simple yet profound appreciation for the small moments that enrich our lives.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
If you've ever wondered about the secret recipe for juggling the night shift with your daily life, this week's episode is your personal handbook to thriving in the after-hours. We kick things off with a heartening look at the trials and triumphs of shift work, sharing stories that transform ordinary routines into extraordinary tales. From the humorous realisations of turning into our parents to embracing 'Champagne Friday', we unfold the art of balancing work, family, and self-care, ensuring you come away with a fresh perspective on living well, no matter the hour.
Dial in as we extend a warm salute to the unsung heroes of the late hours, including our special guest, Roger Sutherland, who brings a treasure trove of wisdom from 40 years in the field. Listeners like you draw back the veil on the realities of shift work, and together we celebrate the strength and dedication of folks like Liz from Morwell, whose experiences in aged care illuminate the profound impacts of nocturnal labor. It's a conversation not just about the mechanics of shift work, but its heart and soul, and the incredible community that keeps the world turning while most are asleep.
Buckle up for a nutritious journey as we tie the knot between your diet and the circadian rhythm, exploring how to keep your body clock ticking in perfect harmony with melatonin. As the chill of winter approaches, we bask in the sunny glow of vitamin D knowledge, discovering how this powerhouse nutrient can fend off the winter blues. We also venture into the evolving landscapes of parenting and education, making sure you're equipped with the insights to navigate these ever-changing terrains. So grab your favorite beverage—it doesn't have to be champagne—and settle in for an episode that's as nurturing as it is enlightening.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Could the key to unlocking your health potential be as simple as watching the clock? I'm Roger Sutherland, and in this episode, we're cutting through the noise to bring you the solid science on intermittent fasting. For those working around the clock, the difference between intermittent fasting and time-restricted feeding isn't just jargon—it's the cornerstone of a health strategy that could be life-changing. We're tackling the 16-8 and 5-2 methods head-on, dissecting the myths around fasting as a muscle-building miracle and spotlighting the unsung hero in fat loss: calorie control. If you've been curious whether skipping meals could give you an edge, you'll want to soak up every minute of these myth-busting insights.
As your guide through the maze of meal timing, I'll also delve into the promising world of early time-restricted feeding (ETRF). Imagine harnessing the power of your body's natural rhythms to not just manage your weight but improve your insulin sensitivity and blood sugar levels. It's not just about when you eat, but how aligning your meals with your circadian rhythm can curb hunger and rev up your metabolism. Whether you're considering narrowing your eating window or just hungry for knowledge, this episode is packed with evidence-based revelations you won't want to miss. Join me as we chart a course towards a healthier lifestyle, one timed bite at a time.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Unlock the secret to a revitalised shift working life with the wisdom of Dr. Martin Moore-Ede, our guide through the transformative world of circadian lighting. This episode isn't just another discussion; it's a beacon for those navigating the night shifts, as we delve into the science behind circadian rhythms and the profound effects of LED light fixtures. As a certified nutritionist and former law enforcement officer who's walked the graveyard path, I interlace personal insights with Dr. Moore-Ede’s groundbreaking research to illuminate strategies that promise a healthier, more alert existence for the tireless souls keeping our world in motion after dusk.
Ever pondered the broader implications of your daily light exposure? We've got you covered, as we journey beyond the workplace, shedding light on the potential for circadian lighting to reshape not only your work environment but also your home and digital interactions. Dr. Moore-Ede, with a sneak peek into his upcoming book "The Light Doctor," explores the tantalizing prospect that our screens and indoor lighting could be fine-tuned to our biological clocks. This could be the dawn of reduced chronic health conditions and a significant leap for our overall wellbeing—fascinating insights that just might alter the way you engage with light every day.
Wrapping up this enlightening episode, we highlight the crucial role of management in implementing circadian lighting and the impact it can have not only on health but also on company profits. As we touch on the importance of holistic lifestyle management for shift workers, we're not just addressing their immediate concerns; we're painting a picture of a future where businesses thrive by nurturing their nocturnal workforce. Tune in to this episode for a transformative discussion that could redefine your nights, your health, and the harmony of your life's rhythms.
Dr Martin Moore-Ede can be found at
Book: https://lightdoctormartinmooreede.substack.com
LinkedIn: https://www.linkedin.com/in/martin-moore-ede-80630a12/
Instagram: https://www.instagram.com/circadianlightdoctor/
Twitter (X): https://twitter.com/DrMooreEde/
YouTube: https://www.youtube.com/@drmartinmoore-ede1539
Book Website: https://thelightdoctor.com/
Shift work website: https://www.circadian.com/
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered how your late-night snack might be throwing off more than just your waistline? Join me, Roger Sutherland, for a fascinating trek through the often-overlooked interplay between our circadian rhythm and eating habits, a journey especially critical for the heroic souls in shift work. With heartburn and indigestion lurking around the corner of every heavy midnight meal, I'm here to guide you through syncing your dietary patterns with your natural body clock. And for our female shift workers, fret not; we'll tackle the unique nutritional challenges you face with hormonal ebbs and flows, ensuring your meal plan supports your wellbeing round the clock.
Get ready to revamp your nocturnal noshing with my actionable nutrition strategies that keep the night shift from derailing your health. Discover why that comforting carb-loaded feast is doing more harm than good to your slumber and digestion, and instead, learn to embrace the art of light, energizing snacks that won't leave your gut working overtime. We'll also chew over the perks of early time-restricted feeding, a game-changer for blood sugar control and overall vitality. So grab your headphones and let's set the stage for a healthier you, one well-timed bite at a time.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered how night shift workers manage their health and find a semblance of normalcy while the rest of the world sleeps? In our latest episode, my dear friend Roger Sutherland, a law enforcement officer with heaps of wisdom, joins the conversation to unpack the less discussed aspects of nocturnal work life. We celebrate the post-Easter chocolate indulgences (guilt-free, of course!), while also sharing tips that have helped us manage weight and maintain a healthy lifestyle despite our topsy-turvy schedules. Plus, we open the lines to your burning questions about shift work, sleep, and how to thrive when your work clock is out of sync with the sun.
Our night-time narrative takes us on a journey from the quiet streets of Hastings to the lively dairy farms of Colac. We share the hilarious yet eye-opening escapades of Bert, who dodged the law during early morning shifts, and Simon, whose dedication to his cows epitomizes the commitment of those who work while the world is at rest. But it's not all fun and games; we pay respect to the unsung heroes of the night, including emergency veterinary teams, and dive into the pressing concern of sleep anxiety amongst paramedics – with a retired ICU paramedic shedding light on the toll of decades spent on the front lines.
Wrapping up, we take a hard look at the work-family tightrope walked by shift workers like Danny in security and FIFO miners in Australia's rugged West. We share heartfelt stories of balancing the scales of work commitments and home life, alongside the genuine struggles and victories that come with the territory. It's a candid wrap-up of the extreme adjustments and health implications of shift work from those living it every day. And remember, our community conversation continues bi-weekly, with your experiences and insights driving it forward – catch us on our website or slide into our DMs on Instagram @a_healthy_shift.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Embark on an empowering journey with Chloe Stevens, a renowned women's health physiotherapist and nutritionist, as we explore the intricate tapestry of female health.
Our discussion transcends traditional boundaries, addressing not only reproductive health but also delving into how women are uniquely affected by conditions such as heart disease and dementia. We shine a spotlight on estrogen's pervasive influence and advocate for a holistic conversation about health that includes challenges like shift work and their impact on women's well-being.
Navigating through the often unspoken realms of women's health, we confront the realities of pelvic floor dysfunction, discussing the causes, consequences, and the profound role nutrition plays in managing conditions like prolapses and incontinence. Chloe offers invaluable insights into maintaining gut health to support our pelvic floors and why fiber is a hero in our diets. We also break the silence on menstrual irregularities, emphasizing the importance of listening to what our bodies are trying to communicate through signs like hypothalamic amenorrhea and the ripple effect it has on our overall health.
Closing the conversation, we tear down the stigmas surrounding abortion and reproductive choices, laying bare the truth about their commonality and the harsh judgments women often face. In a celebratory note, I unveil an innovative consultancy service designed to enlighten fitness professionals on the nuances of women's health. Our heart-to-heart with Chloe Stevens serves as a clarion call for informed, compassionate dialogue, and equips listeners with knowledge to make biologically-informed decisions for their health and happiness.
You can find Chloe at
https://www.chloestevenswomenshealth.co.uk/
https://www.instagram.com/chloestevensphysio/
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Struggling to keep your head above water while working unpredictable shifts? I'm Roger Sutherland, and I'm here to arm you with strategies that will not just help you manage but truly excel in your busy life. In this podcast, we tackle the chaos of shift work head-on, providing you with a lifeline to achieve a sustainable and enjoyable work-life balance. Imagine a life where your week glides by with precision—work, family time, and self-care all mapped out on your trusty whiteboard, the new command center of your life. We're not just talking about surviving your shift work schedule; we're talking about mastering it to the point where you're thriving.
This episode isn't about adding more to your already full plate; it's about organizing it so you can savor each bite. From the kitchen where meal prepping becomes a health-saving grace to the moments of downtime that recharge your batteries, we cover it all. I'll share how to seamlessly weave exercise and social engagements into your routine without tipping the scales. Plus, we'll cover the art of effective rest, ensuring you avoid sinking into those all-too-familiar unproductive ruts. With these practical tips, you'll find yourself not just keeping pace but setting the pace for a vibrant personal and professional life.Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
To Talk your Walk, you've got to Walk your Talk.
When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it.
The show goes into Victoria as well as South Australia which allows me to assist shift workers while they're hurting.
This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.
If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.
This is the audio from this week's show.
Radio 3AW can be found at:
https://www.3aw.com.au/
Call in Number: 133 693
Text Number: 0477 693 693
Or
Watch live via the website
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered how the relentless pace of shift work affects your health and well-being, particularly if you're a woman juggling the demands of an erratic schedule? Join us as we sit down with Hailey Jamison, an ICU nurse-turned-wellness coach, who shares not only her powerful story but also a wealth of strategies to help fellow shift workers thrive. We delve into the nuances of circadian rhythm disruptions, the importance of intentional eating, and how exercise can be a game changer for those in the trenches of 24-7 healthcare roles.
Our conversation with Hailey is a deep dive into the realities of what your body and mind endure during those grueling night shifts. From the challenges of maintaining a nutritious diet to understanding the significance of digestion and the gut-brain axis, we cover it all. Hailey's transition from ICU nurse to launching Her Health by Hailey showcases how personal experience can lead to a passion for empowering others. If you're caught up in the cycle of shift work, this episode offers you a trove of heartfelt advice and practical tips on managing light exposure for better sleep, navigating nutritional challenges, and finding the fitness routine that resonates with your natural rhythm.
Wrapping up our in-depth exploration, we recognize the profound need for shift work education and the advocacy for better policies in healthcare settings. We also highlight the role of coaching in managing decision fatigue and the transformative power of taking that first step towards a healthier lifestyle. As we conclude, remember that this journey is about more than just surviving your shifts—it's about thriving within them; Hailey is here to guide you through it. Share this episode with your colleagues and let's spread the word on living well, despite the demands of shift work.
Find Hailey at:
Instagram: @herhealth.byhailey
Website: herhealthbyhailey.com
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered what it takes to keep ticking when the world's asleep? Roger Sutherland, a law enforcement lifer with nearly four decades on duty, joins us to unravel the twilight world of shift work. Our latest episode is an ode to the night crawlers – from truck drivers to nurses – who light up the dark hours with their unwavering commitment. We tap into Roger's vast reservoir of knowledge to unlock how they maintain social bonds, fend off the quietude's mental health specters, and still find those precious z's amidst the upside-down schedules.
As we swap tales and tips, the life of Christian, a long-haul trucker balancing the scales between family and freeways, comes into sharp focus. Listen as we share a laugh about mistook crickets and offer wisdom for those odd-hour battles with persistent pests. But it's not all chuckles – the serious side of sleep disruption and dietary needs for those who dine by moonlight get their due. It's a heartfelt tribute to the partners keeping the home fires burning and a practical guide for anyone burning the midnight oil.
Closing the loop, we hear from callers like Greg and Tanya, whose anecdotes paint a vivid picture of the personal side of shift labor. How do they manage sleep? Is a short burst of shut-eye better than a long, restless night? Does everyone need the same amount of sleep? And as Tanya transitions from teaching driving to nocturnal cleansing, she sheds light on juggling night work with a buzzing social life. This episode isn't just a conversation – it's a rallying cry for the unsung heroes of the night and a treasure trove of life hacks for the graveyard shift.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are sleepless nights leaving you flustered? Fear not, because Roger Sutherland is here to guide you through the shadowy world of nocturnal awakenings with practical advice tailored for those tangled in the web of shift work. With a dual hat as a Nutritionist and Law Enforcement Officer, I bring firsthand experience to the struggles of syncing sleep patterns with irregular schedules. This episode is a treasure trove of evidence-based tactics for reclaiming the night, from understanding the tug-of-war between sleep pressure and circadian rhythm to reshaping your environment to foster deep, restorative sleep. Discover how the strategic timing of meals and caffeine can make a monumental difference and why your bedroom might just need a detox from tech-induced insomnia.
When the sandman plays hard to get, and you find yourself staring at the ceiling, I'll unveil why retreating from the covers and settling into a monotonous activity could be your ticket back to dreamland. In the labyrinth of nighttime disturbances, I light the way with techniques like diaphragmatic breathing that beckon the body's relaxation response, and I also tackle the dark corners where nightmares lurk, offering tools such as guided imagery and journaling to defang these nocturnal beasts. Learn why your smartphone might be the sleep thief in disguise and how to banish the habit of clock-watching that feeds into sleep anxiety. This episode isn't just about getting more Z's—it's about transforming your nights to revolutionize your days.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever feel like you're on a never-ending carousel of poor sleep and caffeine fixes? Roger Sutherland, our savvy sleep sage, walks you through a game-changing plan designed to help shift workers combat those pesky nighttime awakenings and secure the rejuvenating rest they deserve. In today's episode, we tap into Roger's wellspring of knowledge to unpack his top five strategies that promise to reshape your nights. You'll learn the science behind the optimal timing for your workouts, the art of fluid management before bed, and how to craft your bedroom into a sleep-inducing haven. Plus, we're debunking some common sleep myths along the way, ensuring every moment you're awake is purposeful towards achieving that coveted quality slumber.
We venture further into the realm of rest as Roger advises on the delicate balance of light exposure, the pitfalls of digital distractions before bedtime, and why a consistent sleep routine is your ticket to waking up refreshed. Our conversation dives into the impact that stimulants and large meals can have on your sleep cycle, while also touching on the importance of maintaining regular sleep patterns over the fallacy of 'catching up' on sleep. Tune in for an enlightening discussion that promises to leave you not only well-informed but well-prepared to embrace the night and reclaim your right to restful, restorative sleep.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever felt like you're on a never-ending carousel of wakefulness and sleep, especially when your job has you clocking in as most are clocking out? Join me, Roger Sutherland, as we uncover the secrets to mastering sleep amidst the challenges of shift work. We're not just talking about the occasional midnight snack run; we're addressing the real grip of shift work sleep disorder (SWSD), affecting a staggering number of those who keep our world running 24/7.
Discover the rhythms of your body's sleep cycles, learn the art of napping effectively, and grasp the crucial strategies that can transform your rest periods from frustration-filled to rejuvenation-rich.
This episode isn't just a treasure trove for those punching in at odd hours; it's an essential listen for anyone seeking to elevate their sleep quality. We'll tackle the perplexities of various sleep disorders, from insomnia to the often-overlooked restless leg syndrome, and share insights on the profound connection between mental health and sleep. Armed with evidence-based advice and an exploration of how conditions like chronic pain and neurological disorders play into the nightly repose, take this opportunity to revamp your sleep hygiene and consult with the right professionals—a decision that could be the key to unlocking your best sleep yet. No sheep-counting required.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Join us as we sit down with Greg Grogan from the Overwatch Collective, delving into the heart of supporting our first responder and military community.
Greg, with his wealth of experience in both the military and police force, shines a light on the crucial transition from combat boots to patrol shoes, and the support systems that are the lifeline for those in high-stress roles.
The conversation takes a sobering turn as we confront the mental health battles faced by those who protect us. The birth of the Overwatch Collective from a heartfelt podcast to a thriving nonprofit reveals a story of dedication to breaking the silence on this often-taboo subject. We share heart-wrenching stories that uncover the raw reality of mental health within the first responder sphere, discussing the need for culturally competent therapy and the bravery required to reach out.
This episode is not just an ear to the ground; it's a call to arms for a community that's fighting invisible wars every day.
Wrapping up, we celebrate the Overwatch Collective's growth and the creative fundraising that keeps hope alive, as well as the innovative app that offers a sanctuary for those seeking support without judgment. Recognizing the profound impact on family life, we stress the vital role of including loved ones in these support systems. This isn’t just a talk; it's a movement to make a dent in the universe—one responder, one family, one listener at a time.
"One More is One Less"
The Overwatch Collective can be found at
www.theoverwatchcollective.com
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Michael Sugrue's journey through the shadows of post-traumatic stress is not just his own – it's a story that echoes in the lives of many who don their uniforms with pride, only to battle silent wars within.
"Relentless Courage," Michael's raw and gripping narrative, brings to light the stark realities and the resilient spirit of those in the military and law enforcement communities. As we sit down with him, Michael, alongside insights from Dr. Shauna Springer, provides a dual lens on the traumas that break and the courage that heals.
When we strip away the badges and ranks, we discover the beating heart of brotherhood and the undeniable power of vulnerability. This episode peels back the curtain on the untold stories of trust and betrayal, the unspoken struggles beneath stoic exteriors, and the relentless pursuit of mental health awareness that Michael champions. From the brotherhood in the trenches to the harsh truths of administrative attitudes, we traverse a landscape where leadership isn't just about giving orders, but about listening and acknowledging the human soul behind the shield.
In a world quick to judge and slow to understand, Michael's mission is clear: to shift perceptions, to provide solace, and to offer a hand to those grappling in the dark.
As Michael shares his post-retirement endeavours and dreams of a cinematic adaptation of his story, we are reminded that the path to healing is not walked alone – it is a journey shared, a dialogue opened, and a future reclaimed.
Michaels Book ' Relentless Courage"
Amazon https://amzn.to/48vEVnk
Find Michael here;
https://www.linkedin.com/in/sgtmichaelsugrue/
https://www.facebook.com/sergeantmichaelsugrue
https://instagram.com/sergeant_michael_sugrue_
https://www.tiktok.com/@sgt.michaelsugrue
https://linktr.ee/sgt.michael.sugrue
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Imagine conquering the night shift without feeling like a zombie the next day. That's what I bring to the table in our latest conversation, where I crack open nearly four decades of coaching experience to show you the ropes of thriving during the graveyard shift. It's time to rewrite the narrative on shift work and debunk those dusty myths that suggest it's all doom and gloom. Join us as we uncover simple, yet powerful strategies to boost health and vitality without spending a dime, proving that self-care isn’t just a buzzword, but a shift worker’s armor against the night.
As your guide through the peculiar world of non-traditional work hours, I zero in on the quintessential pillars of self-care: sleep, hydration, nutrition, movement, and stress management. This episode is a treasure trove of practical tips, from making water your new best friend to sneaking in exercise between shifts, all designed to sidestep the common traps that lead to burnout. We'll walk through how small, consistent habits can fuel a major transformation in your well-being. So, whether you're a night owl by nature or duty calls you to odd hours, I'm here to support your journey towards a healthier you.
Wrapping up, we don't just scratch the surface; we go deep into optimizing your life around shift work. I take the spotlight off high-cost health fads and shine it on what truly matters: consistent sleep patterns, staying hydrated, and smart stress management. With a heartfelt invitation to a transformative coaching discussion, I welcome anyone looking to personalise their path to wellness while juggling the unique challenges of shift work.
Get ready to turn the tide and sail smoothly through your shifts with renewed energy and confidence.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Navigating the night as a shift worker comes with a unique set of challenges that test the limits of human endurance. Joining us is the multifaceted Simon Owens, an overnight radio host, who brings his extensive experience to the table, sharing stories that echo the unpredictable nature of our professions. We unpack the secrets to not just enduring but thriving in this nocturnal lifestyle, from practical nutritional advice to lifestyle adjustments that can shield you against the potential health pitfalls of irregular work hours. Let's harness the power of preparation and informed choices to maintain our health, vitality, and passion for our careers against the clock.
The airwaves come alive with tales from the twilight zone of employment, as we honor the likes of Tony Moclair and Keith McGowan, giants of the overnight radio world. But it's not just the voices over the radio that keep our world spinning; Len from Melton chimes in with anecdotes from his 26 years with Australian Airlines and Qantas, painting a vivid picture of the unseen army that works tirelessly through the night. From the camaraderie amongst the ground staff to the working dogs keeping our airports secure, these stories shine a light on the individuals who form the backbone of our society's 24/7 pulse.
Shifting focus to the frontline of healthcare, we hear from Elsa, whose 37 years of nursing offer a raw and inspiring look at the trials and triumphs of life in the scrubs. Her resilience and unwavering dedication, especially amidst the pandemic, grant us insight into the soul of nursing and the unique rewards of being there for others at their most vulnerable. Yet, the night is not without its shadows, as we confront the specters of burnout and compassion fatigue, familiar foes to many in high-stress occupations. By bringing these conversations into the light, we aim to arm our nocturnal warriors with the awareness and strategies needed to protect their well-being and continue to serve with heart.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Macros" and its deceptive guise of freedom. Strapped with a calculator for every meal, the quest for a perfect macro balance often treads a fine line between structure and obsession, leaving us to wonder if the flexibility it boasts is merely an illusion. In this episode, I dissect the notion that tracking every gram can liberate us, while investigating how it might just as easily ensnare us in a web of food fixation, distancing us from the very real need for nutrient-rich meals and the joy of intuitive eating.
Life in the ever-shifting rhythm of irregular work hours adds another layer to this intricate puzzle. I share my personal experiences as a shift worker, emphasizing the potency of patience and kindness towards oneself when navigating the unpredictable tides of work and wellness. Join me as we explore strategies to remain steadfast in our commitment to mental health, persevering through the challenges that come with non-traditional work schedules, and celebrate the resilience that defines our journey towards a more balanced, healthier existence.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
When the weight of your uniform amplifies the burden of stress, where can you turn? Hayley Rowley, a trauma-trained yoga instructor and former police officer, opens up about her transformative journey from battling PTSD to teaching yoga as a beacon of hope for shift workers. Our conversation peels back the layers of yoga's stereotypes, revealing an inclusive practice with an open invitation to those who serve on the front lines. With Hayley’s guidance, we bridge the gap between the rigorous demands of shift work and the grounding respite yoga can provide, offering a sanctuary for resilience and mental clarity.
Navigating the tumultuous waters of high-stress professions can leave even the strongest swimmers gasping for air. We share stories of recovery, growth, and the overlooked necessity of self-care in the policing world. As we uncover the challenges of integrating self-care routines into the lives of those who protect us, we also illuminate the societal shift towards embracing rest and the profound influence that controlled breathwork like the four-seven-eight method can have on our well-being. Together, we cast a lifeline to our listeners, demonstrating how yoga and meditation are not just retreats for the mind, but transformative tools for managing life's relentless tides.
Behind every call for help, there's a responder who deserves support, and Frontline Wellness is answering that call by providing free yoga to first responders. We spotlight the power of community, and the catharsis found in shared experiences, through yoga practices tailored to those who know sacrifice all too well. Looking forward, 2024 holds the promise of continued support for the mental health of our everyday heroes. Tune in to hear how the simple acts of moving with intention and breathing with purpose can offer solace and strength amidst the chaos, fostering a future where the term 'Post Traumatic Stress Injury' is not just a diagnosis but a path to recovery.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
To Talk your Walk, you've got to Walk your Talk.
When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it.
The show goes into Victoria as well as South Australia which allows me to assist shift workers while they're hurting.
This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.
If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.
This is the audio from this week's show.
Radio 3AW can be found at:
https://www.3aw.com.au/
Call in Number: 133 693
Text Number: 0477 693 693
Or
Watch live via the website
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered how to stay sharp and energized during the graveyard shift or after hours? This exclusive bonus episode is your key to unlocking newfound endurance and mental clarity, thanks to a little-known strategy involving creatine supplementation. Join me, Roger Sutherland, as we explore the remarkable impact that creatine can have for those of you tackling the night shift, enduring long hours, or bouncing back from quick turnarounds. I'll guide you through the science of upping your creatine intake during these critical times, ensuring you not only keep pace but actually improve your cognitive functions when you need it the most.
Wrapping up our session, I want to extend a huge thank you to all of you, the night owls and early birds who make our world go round at all hours. You won't want to miss out on future episodes, so make sure to hit subscribe and share your thoughts with a review. If you're eager to dive deeper or collaborate on this journey, swing by ahealthyshift.com. Your engagement fuels this show, and together, we can tailor health strategies that truly resonate with the unique lifestyle of shift work. Let's continue to break new ground and support each other every step of the way.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Navigating the minefield of weight management on the graveyard shift just got easier. I'm Roger, your guide and certified nutritionist, ready to arm you with the tools to outsmart those pesky pounds that creep up when the sun goes down. Let's shatter some myths: It's not about munching more calories, but when you munch that really counts. You'll be enlightened on the connection between meal timing, circadian rhythms, and keeping your weight in check—no fad diets or restrictive regimens needed.
And for the night owls clocking in while others are clocking out, quality Zs are your secret weapon in the battle of the bulge. Understand how sleep—or the lack thereof—plays a pivotal role in hormonal balance and weight control. Then, sip on the wisdom of proper hydration and choosing nutrient-dense foods at the right times, particularly for the women who are powering through these unconventional hours. Consider this episode your personal consultation, complete with actionable advice and an open invitation for one-on-one coaching to tailor a healthier work-life equilibrium to your unique routine.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Discover the profound effects that sleep, or the lack thereof, can have on the minds of those who protect and heal us. Amidst the chaos of sirens and the relentless pressure of emergencies, our latest episode sheds light on the critical yet often overlooked connection between sleep quality and mental health, particularly for frontline health workers and first responders. As we navigate the complexities of anxiety, depression, and PTSD, exacerbated by sleep deprivation, we reveal how the delicate balance of neurotransmitters and stress responses is disrupted, sparking a cycle of deteriorating well-being. This conversation is crucial not just for understanding the stakes but also for implementing strategies to break the cycle and prioritize restful sleep as a pillar of mental and professional health.
In this episode, I also tackle the broader implications of sleep on safety and performance, underscoring how the fatigue of shift workers can ripple out into public safety concerns. Drawing lessons from historical events like the Three Mile Island accident, our episode offers practical advice to those in high-stakes professions—on creating sleep-friendly environments, managing stress, and the vital role employers play in designing humane work schedules. Whether you're a nurse clocking out after a night shift or a firefighter gearing up for the next call, join us for valuable insights and strategies that promote restorative rest, ensuring mental sharpness and overall safety in the critical roles you fulfill.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
When former law enforcement officer and author Nick Ruggiero speaks out, he doesn't just talk; he transforms lives. His book, "Police Mental Barricade: A Survivor's Guide to Law Enforcement Leadership," is a beacon of hope for officers drowning in the aftermath of high-stress incidents and toxic leadership. Our latest episode delves into the complex world of law enforcement leadership, navigating through the tumultuous waters of crises like Ferguson, George Floyd, and the pandemic. Nick's personal accounts of struggle and retaliation for advocating change are both harrowing and eye-opening, shedding light on the reality of what it means to lead with integrity in the face of adversity.
The ripple effects of leadership in high-stress professions can't be understated; they're the difference between a supportive environment and one that breeds desperation. We unravel the tales of officers who've borne the brunt of a system that often turns its back on the very people it's meant to protect. Nick's vivid recounting of his journey and experiences with "verbal judo" demonstrate the power of respect and communication in a world where mental health is as critical as physical safety. This episode isn't just about the challenges; it's a call to action for systemic reform and a testament to the silent battles fought by those who serve and protect.
Closing out, we recognize that the weight of service extends beyond the badge, touching the lives of families and other first responders alike. Through sharing resources and fostering discussions on mental health, Nick's work offers solace and support for those afflicted by the occupational hazards of law enforcement. His message reaches into the heart of the community, urging leadership to embrace a culture of care and understanding. Join us for an episode that goes beyond the patrol car and into the deeply human aspect of policing, offering insights for change, healing, and the courage to build a more compassionate future for all first responders.
Nicks Book: Police Mental Barricade
Nicks Podcast: The Roll Call Room Podcast
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
To Talk your Walk, you've got to Walk your Talk.
When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it.
The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers while they're hurting.
This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.
If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.
This is the audio from this weeks show.
Radio 3AW can be found at:
https://www.3aw.com.au/
Call in Number: 133 693
Text Number: 0477 693 693
Or
Watch live via the website
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eating coach, whose radical shift from software development to nutrition offers a treasure trove of insights for those tangled in diet culture's tight grip.
Jeff reveals how a holistic approach to health—beyond physical to mental, spiritual, and social realms—can redefine your relationship with food, particularly for those facing erratic shift work schedules. Our discussion uncovers the transformational power of a weight-neutral mindset and the psychological nuances in men's health that demand a deeper, more empathetic exploration.
In an industry where calorie-counting apps and fitness trackers are the norm, we are excited to announce a breath of fresh air: a non-diet companion app thoughtfully crafted to champion mindfulness and support personal growth without the pitfalls of obsession. This innovative tool promises a unique journey of self-discovery for those looking to mend their connection with food, body, and mind. With the integration of AI technology, we examine the potential of personalized workout programs—proven allies in fostering autonomy, motivation, and a refreshing twist on traditional fitness paradigms.
Wrapping up, we touch on the profound impact of the app's design, tailored to make health accessible and stress-free, even for those grappling with attention challenges like ADHD. Our parting message is one of empowerment and customization, as we unveil 'Villages'—a feature within the app built to weave communities, including those in shift work, into the fabric of support and shared growth in intuitive eating. Jeff and I cherish the relationships and progress made with our clients. With this conversation, we extend an open invitation to listeners: join the movement toward intuitive health and break free from the cycle of yo-yo dieting.
You can find Jeff Ash
@intuitive.eating.men
https://hopedrivesme.com/
Non-Diet Companion on Apple
Non-Diet Companion on Android
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
To Talk your Walk, you've got to Walk your Talk.
When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it.
The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers while they're hurting.
This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.
If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.
This is the audio from this weeks show.
Radio 3AW can be found at:
https://www.3aw.com.au/
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to realize that the world expects you to be a bright-eyed, bushy-tailed member of society? Buckle up, because I am here to help you navigate that tricky transition. Our final episode in the series is jam-packed with actionable advice on creating a strong sleep hygiene routine, the impact of a well-timed light meal, and the magic of syncing your alarm to your sleep cycles. But that's just the tip of the iceberg; we also explore why stripping your bed could be your secret weapon against oversleeping, the benefits of daylight exposure, and how hydration and caffeine can give you that much-needed post-shift boost.
With this episode, we celebrate the conclusion of our journey through the night and emphasize the importance of maintaining a vibrant community spirit at work. By sharing knowledge and engaging in meaningful discussions, we can uplift each other and ensure that our time on the clock is as enriching as it is demanding. We stress the significance of making your health a top priority, which is vital for thriving in both your career and personal life. If you're ready to transform your shift work experience from enduring to excelling, this episode is your roadmap, and I am your willing guide, with the offer of one-on-one coaching for those eager to take the next step.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episode is a treasure trove of practical strategies for anyone pushing through the night shift, whether you're saving lives in healthcare or keeping our streets safe in law enforcement. I delve into the secrets of maintaining peak performance when the rest of the world sleeps, from structured sleep patterns to precision in meal timing as delineated in "The Circadian Fast," my go-to guide that you can snag for free.
Understand why that midnight coffee must be your last and how a mindful shutdown routine using breathwork and gratitude practices can elevate your sleep quality and overall well-being.
But wait, there's more. The second part of our conversation switches to the wonders of Low Intensity Steady State (LISS) exercise and how it could be your ally in the fight against elevated triglycerides and cholesterol. Together, we'll calculate the optimal fat-burning heart rate and reveal why you should reschedule that blood test if you've just clocked out of the night shift. Plus, I'll hand you the keys to a 30-minute LISS workout that could turn the tide on your health statistics. Tune in for insights and anecdotes that will have you rethinking your night shift routine and stepping into a healthier, more energized version of you.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're getting advice from someone who's not just studied the science, but lived the experience.
I'm Roger Sutherland, your guide through thenight shift, as we explore the crucial interplay between our bodies' circadian rhythms and the food we consume. With nearly four decades of night shifts under my belt and a certification in nutrition, I reveal why your 9 PM melatonin surge isn't just a sleep signal—it's a critical player in how your body handles insulin after dark. We'll dissect insulin resistance and its sneaky role in the night worker's diet, arming you with the knowledge to combat potential health pitfalls.
Shift your overnight strategy into high gear as we lay out a game plan for eating, fasting, and sustaining energy when the rest of the world sleeps. Learn the art of timing your meals to align with your body's natural rhythms, discover why turkey roll-ups or a simple yogurt with berries might just be your new best friends, and find out the ideal post-shift meal to send you off to dreamland without digestive distress. As we tackle these topics, I also shine a light on the mental health aspect of shift work, emphasizing the need for self-compassion and mental well-being. It's not just about making it through the night—it's about thriving in your personal and professional life, every hour of the day.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly forty years defying the traditional workday. Prepare to arm yourself with techniques to combat the nocturnal nemesis of brain fog and fatigue, and master the art of realigning your body clock. We're not just about making it through the night; we're here to help you seize it, turning the graveyard shift into your personal playground of productivity and well-being.
Embark on a journey into the night as we dissect the delicate dance of our internal rhythms and how to synchronize your life to the unconventional hours of the night shift. Discover how to fend off the social jet lag that haunts many night workers and learn my tried-and-true blueprint for transitioning between worlds, where dawn and dusk swap roles. Whether you're a night owl by choice or by circumstance, this series will equip you with the knowledge to maintain your health, and harness the quiet solitude of the night to enhance your life, both on and off the clock. Let's redefine what it means to work against the sun and turn the night into your ally.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Every night, as I gaze at the artificial glow from my desk lamp, I can't help but wonder about the hidden effects it's having on my health. It's a concern that Ralph Booth, a circadian lighting pioneer and my guest this week, aims to illuminate. With his company OSIN, Ralph is on a mission to provide 'the right light at the right time' and he's here to share the transformative power of the OSIN Loop—a cutting-edge desk lamp designed to sync with our natural circadian rhythms. Since integrating this device into my workspace, devoid of natural daylight, I've noticed a profound shift in my energy and mood—benefits that could extend to anyone facing the bleak lighting of shift work.
As we navigate the murky waters of LED lighting and health hazards, Ralph and I unravel the intricate ways in which light influences our well-being. From personal tales of struggle and recovery, including Ralph's partner’s fight with leukemia, to the scientific revelations about our body's response to light, this conversation spans the deeply personal to the broadly applicable. We're unearthing lighting truths that are crucial for everyone, but especially for shift workers and those whose day-to-day lives lack exposure to daylight. It's about bringing the essence of the blue sky indoors, a slice of hope for those of us hemmed in by walls and artificial ambience.
Wrapping up our exploration, we consider the OSIN Loop's potential as a vital tool for shift workers. Beyond its ability to mimic the daytime sky, this innovation presents a beacon for those grappling with erratic schedules and dark winters. As someone who has personally benefitted from the Loop, I can vouch for its mood-lifting properties and its potential to reset our internal clocks. With Ralph's insights and the promise of personalized lighting schedules via the ArcaShift app, we're on the cusp of a healthier, light-conscious future. Join us as we shed some much-needed light on the complex relationship between our lighting environments and our health.
You can find Ralph at
OSIN Lighting
OSIN Light
Read about Dr Martin Moore-Ede
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Navigating the night shift can feel like a never-ending battle against your own circadian rhythms. Join me,as we reflect on the past year's highs and lows, carrying forward the wisdom gleaned to enhance our shift work strategies in the year ahead. Join me as I unwrap the gifts of resilience and support that are essential for thriving in a world that never sleeps.
The journey of a modern mother is fraught with a unique set of challenges, juggling the demands of work and home with an unyielding grace. This episode casts a spotlight on these unsung heroes, with stories of extraordinary resilience that redefine our understanding of strength. Alongside the tales from remote clients and their health triumphs under unlikely circumstances, we also explore the kinship I've discovered with law enforcement officers through running health and wellbeing seminars. These narratives are a testament to human tenacity and a call for compassion for all those who keep our communities safe.
As we usher in a new year, the focus on self-care has never been more pronounced. We delve into the transformative power of breathwork and movement, and the art of setting boundaries to stave off decision fatigue. It's not about subtracting from our lives but adding – more fulfilling activities, more moments of gratitude. Armed with these strategies and my free ebook "The Circadian Fast," we're set to embark on a journey toward a more balanced, energized existence. So tune in, subscribe, and join our community as we pave the way for a brighter, healthier future for shift workers everywhere.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Have you ever wondered why our everyday heroes, the first responders and frontline workers, are not unbreakable?
Dr. Michelle Finneran, a clinical psychotherapist with a heart for those on the front lines, joins me to shine a light on the hidden battles these courageous individuals face – compassion fatigue, stress, and burnout. As we discuss the intricacies of mental well-being, Dr. Finneran shares stories that resonate and strategies that can make a difference in the lives of those who dedicate themselves to serving our communities.
Throughout our conversation, we peel back the layers of these challenges, revealing how they affect the physical, emotional, and psychological health of caregivers. By examining the early signs of stress and pointing out the importance of balancing our body's responses, we aim to empower you with knowledge and tools to recognize and address the onset of compassion fatigue. This episode is particularly crucial for those in demanding service roles, as we stress the importance of setting boundaries and the transformative perspective of viewing PTSD as a Post-Traumatic Stress Injury – a condition with the potential for healing and recovery.
We wrap up this meaningful dialogue by discussing the broader implications for workplace mental health and the practical steps that can be taken to manage stress effectively. I also share resources provided by Dr. Finneran, designed to educate and support individuals confronting these often-overlooked conditions. Your engagement and feedback are invaluable to us, so as you listen, remember that this episode is more than just a conversation; it’s a resource that could save someone's passion for their calling – or even their life.
Dr Finneran's book -
The Compassion Conundrum -
Strategies for First Responders and Service Providers to Prevent Fatigue
https://amzn.to/41BxeKy
Dr Finneran
WEBSITE:
Veccandassociates.com
FACEBOOK:
https://www.facebook.com/dr.finneran
INSTAGRAM:
https://www.instagram.com/dr.finneran/channel/
LinkedIn:
https://www.linkedin.com/in/michelefinneran/
Pinterest
https://www.pinterest.com/veccandassociates/_created/
YOUTUBE Channel:
https://www.youtube.com/@Dr.micheleFinneran
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Episode Highlight - Radio Appearance on 3AW Melbourne
Welcome to this episode, where you'll delve into a significant moment from my journey! On Wednesday, December 6th, 2023, I had the incredible opportunity to make a pilot appearance on Radio 3AW Melbourne, during the 'Australia Overnight' segment hosted by Tony McManus. This broadcast reached audiences in Victoria and South Australia, catering to the night shift community from midnight to 5.30 am.
Tony McManus, the engaging host of the night shift, reached out and invited me to join him in the studio to shed light on the intricacies of shift work, engaging in discussions and fielding calls from listeners.
For me, this was more than just a radio appearance; it was a chance to connect with "my people" – the shift workers who navigate the challenges inherent in their demanding schedules. As someone dedicated to supporting and empowering shift workers to thrive, I seized this golden opportunity to engage directly with those experiencing the very challenges I aim to address.
The willingness of Tony McManus and Sean Woodward, the producer, to create this platform is deeply appreciated. It allowed me to share insights, strategies, and encouragement with listeners navigating the demanding dynamics of shift work.
In this episode, you'll have the opportunity to listen to the audio excerpt from this pilot appearance. Tune in and relish the conversation that took place during the late-night hours, offering guidance and support to shift workers in their most demanding work phase.
A heartfelt thank you to Tony McManus and Sean Woodward for providing this platform and recognizing the importance of discussing and supporting the unique needs of shift workers.
Get ready to dive into the engaging and enlightening dialogue that unfolded during this pivotal moment in my mission to empower shift workers to lead healthier, more fulfilling lives amidst their demanding work schedules. Enjoy the audio and glean valuable insights from this unique conversation!
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Imagine the unpredictable, sleep-depriving, and gruelling nature of shift work.
Now, picture thriving in it rather than just surviving. That's exactly what our special guest, Miriam, an Australian police officer with eight years of shift work experience, teaches us. Her enlightening journey, complete with personal struggles and triumphs, offers invaluable insights into managing the relentless demands of shift work. From dealing with sleeplessness to seeking psychological aid, her story underscores the importance of having effective strategies to navigate through these challenges.
But, the journey doesn't stop here. We switch gears and discuss health and nutrition, especially significant for shift workers. Replete with personal anecdotes and breakthroughs, our guest Miriam, shares her battles with disordered eating and the road to recovery. Her transformation from a struggling individual to a powerlifter, under my coaching, demonstrates the transformative potential of the right guidance. Her story is a testament to the power of sustained support and the role it plays in overcoming personal obstacles.
As we delve deeper, we realize that many of these struggles arise from a lack of education and support for shift workers, especially in fields like emergency services. Mary highlights the pressing need for consistent education and reinforcement throughout one's career.
Wrapping up, we stress the significance of balancing work with personal life, reminding you that thriving in shift work is indeed achievable. So tune in, get inspired, and start your own journey of overcoming challenges in the world of shift work. You are not alone in this battle.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Discover the rejuvenating powers of cognitive breaks in my latest episode.
I reveal how these intentional pauses can transform your work life.
Drawing from nearly 40 years of firsthand experience as a 24/7 shift worker, I will guide you through the labyrinth of stress and fatigue, leading you to a haven of increased productivity and enhanced focus.
You'll find nuggets of wisdom peppered throughout the episode as I detail techniques to effectively implement these mental vacations. Whether it's scheduling frequent breaks, engaging in mindful activities, or sharing a laugh with your colleagues - each strategy serves to refresh your mental landscape. This episode is your ticket to not only surviving in the demanding realm of shift work but truly thriving. So, join me and let's navigate this journey together.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Think carbs are your worst enemy when it comes to weight loss?
Well, think again. Today, I, a seasoned law enforcement officer and certified nutritionist, challenge this common myth and reveal how carbs can be your secret weapon for improved health and well-being as a shift worker. We'll explore the different types of carbs, their impact on your energy levels, and how the timing of consuming them can be a real game-changer.
Ever wondered why Jenny from your office shed pounds when she cut out carbs?
No, it's not about losing body fat, and the answer may surprise you. We'll expose why diets like keto lead to weight loss and the crucial role that carbohydrates play in our diet. But don't worry, we won't leave you high and dry. This episode is packed with practical tips for incorporating carbs into your shift working routine. So, shift workers, get ready to embrace carbs, bust out of the misinformation bubble and discover how to fuel your body for the long haul.
Support the Show.
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Picture a world where dietary fat is not the enemy but an ally, especially for you, the hardworking shift worker. Let me, Roger Sutherland, feed your curiosity and debunk some misconceptions about dietary fats.
As a certified nutritionist, law enforcement veteran, and seasoned shift worker, I'll guide you through the labyrinth of nutritional information and misconceptions surrounding this vital macronutrient. Together, we'll uncover the wealth of benefits that dietary fats can offer including assisting vitamin absorption, boosting energy levels, and promoting brain health.
Ever wondered how dietary fats can serve as a reliable reservoir of energy for your demanding work schedules? Or perhaps, how it plays a vital role in hormonal balance, inflammation regulation, and even mood elevation? Let's go into the nitty-gritty of it all in this episode.
I'll also share practical tips on how to incorporate healthy fats into your diet that can make a positive difference to your overall health. So, shift workers, brace yourself to embrace dietary fats and the benefits they deliver.
Get ready to nourish your body and mind with this essential macronutrient and discover a healthier, more energized you.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ready to supercharge your brain power and your self-care routine?
In this episode I discuss the surprising benefits of creatine, a supplement typically linked with enhanced physical performance but now, just may be emerging as a cognitive booster too.
Could creatine be something to support our mentally fatigued shift workers?
I bring to light how creatine refuels adenosine triphosphate (ATP), our cellular powerhouse, and consequently, can lead to improved memory, concentration, and learning with its impact on brain cells.
Join me in this episode for a journey into the cognitive side of the benefits of creatine and how it may help you as a shift worker.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered why you feel groggy after a late-night binge-watching session or why adjusting to a new time zone takes a toll on your body?
Welcome to a fresh episode of A Healthy Shift, where I, your host Roger Sutherland, illuminate the intricate workings of our internal body clock or the circadian rhythm.
This episode is an enlightening exploration of how we unknowingly disrupt our natural biological rhythms through common lifestyle habits and choices, leading to conditions like social jet lag, jet lag, and the health implications of shift work. I draw parallels from our everyday lives, like the impacts of a late Friday night out for a nine-to-five worker, to illustrate why such disruptions are detrimental to our health and well-being.
Journey with me as we chart the challenges of travelling across time zones, unravelling why flying east is more demanding on our body compared to flying west.
I discuss practical strategies to combat jet lag, including the innovative Time Shifter app and thoughtfully planning rest stops on your journey home.
The episode also throws light on the realities of shift work, a modern necessity that often leads to significant health issues due to the disruption of our natural circadian rhythm. By aligning our sleep and eating patterns with our biological day, we can minimize the negative impact on our health. So, get ready to embark on this captivating journey of understanding the science behind these conditions and learning how to mitigate their effects.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Have you ever considered the toll shift work takes on mental and physical health? Join me, Roger Sutherland, as I sit down with Natalie Alchin, a detective from the UK police force, to delve deep into the pressing issue of burnout among shift workers. As Natalie recounts her personal journey and the challenges she faced in managing the rigors of shift work, we explore the concept of 'non-negotiables' and their significance in preventing burnout.
Our insightful conversation with Natalie takes us into the world of the police and emergency services, shedding light on the unique pressures faced by such professionals. We tackle strategies for preventing burnout, emphasizing the power of boundary-setting, and the courage to say 'no'. Natalie's first-hand experiences underscore the importance of mindful decision-making and maintaining a supportive network of friends and colleagues. This episode is a testament to the value of balance in our work and personal lives.
In the final part of our chat, we delve into the crucial role of sleep and self-care practices in managing burnout. Natalie emphasizes the need for a positive environment outside of work, and the importance of focusing on one thing at a time. We leave no stone unturned, discussing the power of asking for help and creating a tailored plan to combat burnout. Tune in for a wealth of practical advice, professional insights, and empowering strategies to face burnout head-on.
You can find Natalie on Instagram: @999.burnout
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered how demanding it is to work in a 24-hour shift pattern? Meet my fascinating guest, Ian Cook, a UK police veteran with 16 years of service. With his unique perspective, Ian delves into the struggles of maintaining a healthy lifestyle amidst the chaotic schedules that come with shift work. He shares his journey of overcoming these hurdles and provides essential strategies to stay fit and energetic throughout the day.
Our conversation further focuses on the significance of crafting a structured plan. Ian’s own experiences shed light on how easy it is to surrender to the norms of shift work and the grave consequences it can have on one's health. He emphasizes the importance of taking back control through planning and how having a supportive community of like-minded individuals can fuel positive changes.
Finally, we delve into the art of striking a balance between indulging oneself and embracing healthier choices. Ian shares some simple routines for people to incorporate effortlessly into their lives, such as hydration, step goals, and most importantly, planning. Take away the unique insights from a seasoned shift worker on how just 15 minutes of planning a week can revolutionize your lifestyle. So tune in, learn, and transform your approach to shift work.
Find Ian Cook at
Instagram: @bluelight_lifestyle
Web: bluelightlifestyle.com
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Prepare to unearth the secrets of your internal body clock, the circadian rhythm, that just might be the key to thriving in a world of shift work.
I'm about to expose the science behind how your body functions, your energy levels, and even how you wind down for the day, all interconnected by the tendrils of your body's internal timelines.
I'll also expose the vulnerabilities of these rhythms, and how shift work can throw them out of sync, causing fatigue, brain fog, and a host of other issues you might have experienced but never quite understood.
But no need to be alarmed - I've got you covered with solutions too. We're bringing you top-tier, evidence-backed strategies to support your circadian rhythms.
Get ready to explore the power of light exposure, a sleep environment that's a dream for your body's clock, and nutrition plans catered for the life of shift workers. As your guide, I'll stress upon the importance of healthy habits and routines for managing shift work, and will arm you with actionable tips to stay healthy and well-rested.
Whether you're a seasoned shift worker or a newbie to the world, I promise you'll walk away from this episode with a wealth of insights to better navigate your unique challenges and bolster your overall wellbeing.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
If you're stuck in the rough cycle of shift work, feeling like a zombie every day, this episode will reignite your vitality.
Promise?
Absolutely.
Together, we get real about the harsh realities of shift work - the long hours, the wonky sleep patterns, and the health toll.
But I'm not just venting; I'm here with practical solutions to help you reclaim a healthier and more balanced life.
We explore the power of prioritizing sleep and creating a sleep-conducive environment, along with effective relaxation techniques to help you slip into dreamland.
Let's talk mindful movement and mental health. No, this isn't about spending half your day at the gym. It's about incorporating purposeful, consistent movement in your life that bolsters your wellbeing.
Finally, we cap it off with coaching strategies to help you truly thrive in your shift work life. It's time to take back control, reclaim your health, and start living a life that doesn't revolve around your work schedule.
So join me, and together let's navigate the journey to a healthier, more vital shift working life.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
In the face of demanding shift work, can we safeguard our mental health and help others do the same? Let's explore that critical question together on this episode of A Healthy Shift podcast. As your host, Roger Sutherland—a certified nutritionist, veteran law enforcement officer, and shift worker for almost four decades—I'm ready to guide you through the tough reality of mental health struggles in the workplace. We will take a deep look at the signs of a colleague in distress and how to make a difference through active listening.
The conversation doesn't end there. We look into the role your diet and lifestyle play in your mental wellbeing, and the resources available to help you improve it. I'll share some useful tips on how to create a safe, non-judgmental space for discussing mental health. And remember, this isn't about one-time solutions; it's a journey we are on together. By the end of this episode, you'll have the tools needed to better support your colleagues and yourself. Let's make shift work a healthier place for everyone, one conversation at a time.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever thought about the challenges faced by police officers and 999 workers, people who are tirelessly working in 24/7 shifts to ensure our safety?
Join me as I sit down with Rhys Neimann, a professional who has transformed lives by helping these frontline warriors look and perform their best. I was fascinated by Rhys's journey, going from being dubbed 'too fat' to joining the police force to becoming a beacon of health and fitness. His story is a testament to the power of determination and planning, which he now uses to inspire and guide shift workers in their fitness journey.
In our engaging conversation, we dissect how careful planning and goal setting can significantly improve the overall well-being of shift workers. Rhys shares a unique perspective on how to incorporate exercise into the demanding schedules of shift workers, and the role strength training plays in keeping them safe and healthy. He provides practical steps to gradually increase exercise intensity, the importance of acknowledging small victories and the transformative potential of having a written plan. Listen in to uncover realistic, beneficial ways to maintain a healthy lifestyle amidst the chaos of shift work.
As we conclude our chat, Rhys leaves us with some practical advice on how to thrive during shift work. We delve into the significance of maintaining a well-stocked cooler bag with nutritious snacks for those long shifts and how non-negotiables like a daily walk or home-cooked meals can be game-changers. Rhys also tackles how to handle potential judgement from colleagues and keep health and safety a priority. This episode is a treasure trove of insights for anyone working shifts and looking to balance health with their hectic schedules.
Don't miss out on Rhys's expert guidance!
Let's gear up to make health and wellness a priority, no matter the shift we work!
Find Rhys at
Instagram: @rhys_thepolicehealthcoach
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you constantly battling hunger pangs during your night shift?
Ever wondered why you're craving chocolate biscuits at the nurse's station or finding it hard to resist Jenny's cake?
Welcome to my podcast, where certified nutritionist and veteran shift worker, Roger Sutherland, unravels the mystery behind weight gain among shift workers and offers practical solutions to combat it.
We'll explore the science behind disrupted sleep patterns and its effect on our appetite-regulating hormones, leptin and ghrelin, which often lead to cravings for high-calorie, nutrient-sparse foods.
In the second half, we'll dive deep into the world of shift worker nutrition. Roger will share invaluable tips on maintaining a balanced diet, the benefits of an overnight fast during biological night, and the significance of meal timings. Plus, we'll explore the importance of nutrient-dense foods, hydration, and meal planning, even for those with unconventional working hours. So buckle up and join me for an enlightening journey into the world of shift workers and learn how to not just survive, but thrive amidst the challenges posed by an irregular work schedule.
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Get ready for a trip down the rabbit hole of supplements!
I'm Roger Sutherland, your guide in this labyrinth, and I promise to illuminate the intriguing world of dietary add-ons.
From distinguishing the beneficial from the bogus, to spotlighting the essential nutrients for shift workers, we're debunking myths and presenting facts. Before you empty your wallet on that pre-workout powder, tune in to find out why it's mostly caffeine and fillers. What about Vitamin C?
Now, whether you're a night-owl or an early bird, if you belong to the clan of shift workers, the topic of Vitamin D and Omega threes is especially relevant. As we shed light on their role in maintaining your health, we're also offering you the lowdown on recommended daily intake, alongside notable sources. We don't just stop there! Ever wondered about creatine, multivitamins, and ashwagandha? We're pulling back the curtain on how to take them correctly, their potential benefits, and who they're best suited for. Remember, these nuggets of wisdom are no substitute for a doctor's advice, so always consult with a healthcare professional before making dietary changes. Happy listening!
Support the show
YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you a shift worker finding it tough to navigate those grueling weeks?
Do you find yourself giving in to those early morning hunger pangs more often than you'd like?
If so, you're not alone, and this episode is for you.
I'm Roger Sutherland, a certified nutritionist and a shift worker myself, and today, we explore the world of shift work and how to thrive in it. We'll discuss the crucial roles of ghrelin and leptin, two hormones that often get tossed around due to stress and lack of sleep, and how they impact your eating habits. We'll also delve into self-care, stress management, and the power of gratitude in maintaining mental health and overall wellbeing.
Imagine getting through your week feeling more balanced, mindful, and in control. Sounds good, right? Join me as we uncover ways to do just that. We'll talk about the importance of a good meditation practice, staying hydrated, maintaining proper nutrition, and managing your exposure to light. I'll also give you a glimpse into my personal journey through a challenging week and how I navigated it. Remember, shift work might not always be a walk in the park, but with the right strategies and a little patience, we can make it through. So, put on your headphones and join the conversation. Let's thrive in shift work, together!
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
What if your perception of being healthy is out of sync with true wellness?
My good friend and colleague, Rachel Li, and I are taking a fresh look at the robust concept of health beyond the conventional norms. We move past the physical aspects and unfold the intricate web of factors contributing to well-being - life choices, accessibility, family dynamics, and even economic status.
Rachel and I delve into the interlocking pillars of health - physical, emotional, social, intellectual, psychological and economic health - and their undeniable impact on our well-being. We highlight the pivotal role of regular health check-ups, the distinction of health beyond BMI, and the influential practice of gratitude. As we venture into the realm of emotional and mental health, we discuss the potent influence of food and the subsequent fear of losing control. Here, we introduce mindful eating as an effective strategy to manage these anxieties and ensure a healthy relationship with food.
In our engaging discussion, we also shed light on the significant role of mental and emotional health in achieving overall wellness. We underline that fear and anxiety can hinder progress towards better physical health and how resilience can be enhanced by allowing ourselves to make mistakes and learn from them.
Join us as we redefine the concept of health, shifting the focus from the mere absence of disease to a holistic, balanced, and empowering view of wellness.
You can find Rachel at
Instagram: @lirachel_nutrition @rxrnutrition
Website: rachel-nutrition.com
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Has decision fatigue left you feeling drained and struggling to keep up with your nutrition needs as a shift worker?
I promise you'll find a lifeline in our discussion about meal planning today, an energy-conserving strategy designed to take the guesswork out of what's for dinner.
I explore the why and how of decision fatigue and how it affects shift workers like you more than anyone else.
I then share my four-step process that illustrates how meal planning can help you maintain control over your dietary intake and ultimately, boost your energy levels.
Shifting gears, I invite our fellow night owls and early risers to become shift work champions with us!
I believe there's incredible strength in community and shared wisdom, so I'm offering practical tips to handle the unique challenges of shift work while also keeping your mental health and wellbeing in check.
I understand the journey can be tough, so remember to be patient with yourself as you navigate through it.
Don’t forget to support me by subscribing and leaving a review.
I'm excited to have you with me on this journey to optimal health and wellbeing for every shift worker out there.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Struggling with work-life balance as a shift worker?
I promise you, this episode is a treasure trove of actionable advice and strategies to take your rest days from blah to rejuvenating.
I'm Roger Sutherland, your guide on this journey, combining my experiences as a seasoned shift worker and certified nutritionist to empower you to create a more balanced, healthier shift work lifestyle.
We'll look into the science of circadian rhythm, the power of sunlight and the importance of a well-planned day off.
As we move further into the conversation, we'll explore the need to disconnect from screens, cherish quality time with loved ones, and build habits of reflection and gratitude.
I'll also share my personal blueprint for thriving in shift work, with a special focus on mental health and maintaining momentum.
The techniques discussed are evidence-based and designed to help you not just survive, but thrive as a shift worker. So, come aboard and let's redefine our shift work lifestyle together, fostering health and balance with every step.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever feel like the demands of shift work are eating away at your life?
Are your relationships, eating habits, and even intimate connections all taking a hit?
I'm Roger Sutherland, your companion in this journey. With hands-on experience as a shift worker and my expertise as a certified nutritionist, I'll guide you through a thorough assessment of your work life, home life, and social life.
We'll uncover the realities that often go unspoken, and I'll share tips on how to not just survive, but thrive in this challenging environment.
As we delve deeper, we'll highlight the crucial topic of health and well-being. We'll talk about the importance of hydration, regular movement, stress management - all key elements to maintaining optimal health as a shift worker. You'll learn how to balance your work schedule and personal life, and most importantly, how to prioritize your mental well-being amidst the challenges of shift work.
I'm here to empower you to make the most out of your shift-working life.
Tune in as we discuss these topics and more.
This is a conversation we need to have!
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Imagine navigating a high-stress job, raising a family, training for triathlons, and maintaining a plant-based diet, all while working 24/7 shifts! Sounds exhausting, right?
My guest, Erica Lum, is living proof it's possible; as a critical care nurse, mother, wife, and triathlete, she's beautifully juggling the unique challenges of a plant-based lifestyle for shift workers.
In this episode, we dissect the concept of plant-based diets, focusing on how they can enhance recovery, boost cardiovascular health, and mitigate insulin resistance. Erica offers invaluable insights, detailing how she gets enough protein in her diet and where she finds her best sources of plant-based proteins. We also uncover the art of reading nutrition labels and replacing eliminated foods healthily.
Lastly, we delve into the demanding world of shift work.
We discuss the importance of self-care, rest, and proper time management, highlighting the pitfalls to avoid when transitioning to a plant-based diet. Erica’s inspiring journey and practical advice provide a beacon for anyone considering a plant-based diet, particularly those juggling the demands of shift work.
If you are plant-based or thinking that way then you must listen to this episode to empower your plant-based journey, no matter your lifestyle!
You can find Erica on:
Instagram: @tri_plants or @etlpodcast
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wondered how to not just survive but thrive in the demanding world of shift work? That’s what this episode is all about.
I’m sharing invaluable insights from decades of personal experience in 24-7 frontline law enforcement.
You’ll learn about the critical importance of prioritizing sleep, and I'll debunk the common misconception of flipping meals during night shifts.
Instead, I’ll guide you on how to harness your natural circadian rhythm to get the most nutrients during your biological day.
Navigating the complex world of shift work is a journey, and I've got some seasoned tips to share. One of the keys is LISS training to keep cholesterol levels in check and avoid serious health issues like heart disease and obesity.
You’ll hear practical advice on preparing simple yet nutritious meals to fuel your body, striking a healthy work-life balance, and the empowering right to disconnect from work.
Also, I’ll share insights on the importance of distancing from stress-inducing social media pages and the value of having a coach who truly understands the unique challenges of shift work.
Let's transform your shift work experience together.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you ready to take control of your health and well-being, despite the demands of shift work?
As a certified Nutritionist and veteran Law Enforcement Officer, I'm spilling the beans on the often-overlooked connection between stress and digestive issues for shift workers.
Looking into the complexities of stress hormones on our digestive systems, we'll explore the impacts of desynchronized circadian rhythms and social jet lag. But this isn't just about identifying problems - we're armed with evidence-based strategies to help you thrive amidst the chaos.
Shifting gears, we'll map out practical solutions you can implement immediately.
We'll discuss the importance of nutrition - not just what you eat, but when you eat, especially while working shift work. I'll also equip you with a toolbox of mind-body techniques like massages, hot baths, deep breathing, meditation, journaling, yoga, and gratitude practices.
It's time to kick off your journey towards a better work-life balance and start feeling healthier and more energized, no matter what your work schedule throws at you.
Let's get started!
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you struggling to separate your work life from your personal life?
Do the boundaries seem blurred, and the stress seems never-ending?
I will share insightful advice drawn from my own personal experiences. Listen in as I dismantle the notion that being constantly plugged into work-related communication and gossip adds value to our lives. Instead, I argue it fuels our stress and robs us of tranquil personal space.
Have you ever considered the impact of your work colleagues on your stress levels? How often do you involve yourself in work-related chit-chat even after work hours? I will make a compelling case for distinguishing between work colleagues and friends.
As a shift worker myself, I understand the unique challenges faced by those in similar roles and emphasise the need for a healthy work-life balance.
Get ready to rethink your lifestyle as a shift worker and explore ways to navigate work relationships without adding to your stress.
Come learn, and perhaps unlearn, as we dive into the subtle art of managing stress as a shift worker.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Today, I have the honor of inviting you into an intimate conversation with my client Reggie, a nurse from Sydney, Australia.
Reggie’s story is both extraordinary and deeply human, as she offers us an insider's look into the life of a healthcare worker in the midst of the global COVID-19 pandemic. Not only that, but Reggie opens up about her personal health battles with Polycystic Ovary Syndrome, sharing how shifts in her lifestyle and mindset have empowered her to regain control of her health while working in a demanding profession.
Reggie’s candid accounts of her experiences as a nurse on the frontline, grappling with PPE protocol and the need for self-care amidst the chaos, provide invaluable insight into the realities faced by healthcare workers daily. She shares her struggles with emotional eating in her high-stress environment and the impact of shift work on her body - especially as she battled PCOS. You’ll be inspired by her courage as she breaks down her journey with me as her coach, including her transformation in her relationship with food and her weight loss journey.
Our conversation also takes an exciting turn, which added another dynamic to the whole story.
Join us as we champion Reggie’s story - a testament to the power of resilience and the incredible strength that lies within us all, especially in the face of adversity.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wrestled with fatigue due to your shift work schedule and wondered how you could improve your sleep pattern? Brace yourself, as I, Roger Sutherland, a seasoned shift worker and certified nutritionist, throw light on the inner workings of our circadian rhythm and its association with shift work. Not only does he help us to understand the importance of maintaining a regular sleep schedule, but also shares practical strategies to achieve healthier sleep, regardless of your erratic work timings.
Ever thought about the consequences of disrupting your sleep routine on your non-working days? I explain why it's crucial to stick to a consistent sleep schedule even on days off and how light exposure, stimulating activities, and technology can throw off your internal clock. I also helps you understand the significance of a pre-sleep routine, strategic power naps and creating a sleep-friendly environment to combat fatigue and enhance overall sleep quality.
Tune in for an enlightening episode filled with actionable tips designed to help shift workers like you get the restful sleep you deserve!
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Thanks to my social media follower "Nikki" for giving me the push to do this episode I've wanted to do for a long time.
Join me, Roger Sutherland, as I share insights from my law enforcement and nutritionist background, to help you navigate the often-overlooked issue of stress and shift work.
Discover how to distinguish between good and bad stress, manage erratic schedules, and cope with the pressure to perform in the wee hours. I'll share strategies that help lessen the effects of stress and enhance your overall wellbeing.
But it's not just about surviving shift work - it's about thriving in spite of it! I explore how to maintain a consistent sleep routine, foster supportive relationships, and prioritize activities that replenish you.
Listen as I discuss the concept of optimal arousal and reveal the delicate balance between beneficial stress and the kind that drains you.
Learn how to set boundaries between your work and personal life, initiate a gratitude practice, and incorporate meditation into your routine.
Don't miss out on this episode that promises to equip you with practical tips and life-changing advice to control your stress levels and live a more fulfilling life.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Unmask the truth behind real success; it's not all about the big breakthroughs or the overnight sensations. Instead, the secret lies in consistency, patience, and celebrating the small wins as you forge your path to triumph.
I tackle the myth of immediate results and break down how the journey to success is often made up of small, achievable steps. I challenge the notion of overnight accomplishment and sharing the fact that every legend starts from scratch.
We all aspire to be better, but what if being 1% better every day could lead to more significant, sustainable success than being 100% for just one day?
I discuss the importance of setting realistic goals, understanding failure as a learning curve, and the role of good habits in achieving long-term victories.
I also talk about the digital age's impact on our perceptions of success, reminding you that it's a personal journey and not a race against Instagram models.
Whether it's adopting healthier habits or chasing career ambitions, remember - greatness doesn't happen overnight, and every step forward is a step towards your success.
Tune in and empower yourself to embrace this journey, one step at a time.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
.
Journey with us through an engaging conversation with Dr. Jade Murray, her decade-long expertise in sleep and circadian research unravels the intricate relationship between shift work and chronic fatigue.
Discover how irregular working hours impact physical and mental health, insomnia and exhaustion. Uncover Dr. Murray's insights on how we can improve the lives of shift workers, especially during the challenging times of a global pandemic.
Our discussion with Dr. Murray provides a compelling exploration of the essential role of employers in shaping a supportive environment for shift workers.
We highlight the transformative power of resources, autonomy, and flexibility, combined with the practice of self-rostering, as a novel approach to optimizing shift work. We delve into the concept of overnight fasting as a supportive resource for shift workers. The conversation doesn't end there. We discuss fatigue management systems - a remarkable tool for employers to ensure their employees' well-being, making necessary adjustments and providing tailor-made solutions.
Towards the end, we emphasize the significance of scheduled napping - a short power nap of 15-20 minutes that can remarkably reduce fatigue, boost sleep quality and ensure alertness. We bring to light the importance of open communication between employers and employees, facilitating better understanding and mutual respect.
Join us as we uncover the profound research of Dr. Murray that is setting the groundwork for effective management of shift work fatigue and developing individualized interventions to enhance the health and life outcomes for shift workers.
Let's rethink how we perceive shift work and together, make a difference. Tune in now for this enlightening conversation.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever feel like your shift work schedule leaves you with no time or motivation for self-care?
Let's take a step back and confront the hard truths about who we're actually hurting with these statements.
I'm Roger Sutherland, a certified nutritionist and veteran law enforcement officer, and I'm here to challenge these excuses and inspire you to embrace better health, no matter how demanding your job is. We'll explore the reality of shift work, learning from the real-life examples of people who have thrived amidst the challenges, and understanding how motivation is more about discipline and consistency than an in-the-moment feeling.
Hear firsthand accounts of shift workers who've found joy in exercise, discovered the benefits of nutritious meals, and reaped the rewards of small daily habits. I'll break down the barriers that may be hindering your progress, and unveil the strategies that can guide you towards healthier practices. It’s not about a complete life overhaul, but about taking those small yet significant steps in the right direction.
Listen in to empower yourself and turn around your health narrative, one shift at a time.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Ever wonder how to fit exercise around your busy shift work?"
That question birthed my own journey back to health and wellness after an exercise hiatus, and I'm thrilled to share my experiences in this episode.
As a certified nutritionist, veteran law enforcement officer, and long-time shift worker, I've battled with the same struggle. It's not about getting the perfect abs or losing weight, but about finding joy in moving your body and making it a habit. One personal training session a week helped me get back on track, and from there, I've gradually added more sessions.
Don't miss this exploratory chat on the significance of movement for shift workers-- it's not just about what type of exercise you do, but finding what works best for you and sticking to it.
Consistency is the key
I'll explain the benefits of resistance training, which goes beyond building and/or maintaining muscle to increasing insulin sensitivity. Plus, the importance of quality sleep and the role caffeine can play in your pre workout.
I explore creating a Plan B when life inevitably interrupts your exercise routine, and share how to balance a fulfilling personal life alongside shift work.
Join me on this journey of fitness, wellness, and fun;
Remember, it's about moving your body, finding your happy place, and having a blast doing it.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Feeling trapped in a cycle of negative thoughts about your body?
Longing to embrace body positivity but unsure where to start?
Join me, Roger Sutherland, your certified nutritionist and law enforcement officer, as we explore the complexities of body image and the steps required to cultivate a healthier mindset.
Dive headfirst into the science behind body positivity and its counter-narrative, negative body image.
Discover how an obsession with food, weight, or appearance can manifest as a sign of a negative body image, why self-bullying is a no-no, and the crucial role your negative thoughts play in your perception of yourself.
Set your hearts to receive some much-needed self-love, folks! Gratitude and encouragement are the watchwords as we navigate the journey towards a positive body image. Together, we'll uncover the importance of self-care, identify those sneaky unhealthy thought patterns, and learn how to counteract them to create a healthier relationship with your body.
Let's get familiar with practical resources and tips to fortify your body positivity arsenal.
Tune in to find out all about my weight-neutral approach and why it's the game-changer you've been waiting for. It's a journey to a happier, healthier you, and it all starts here!
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Shift work can be extremely detrimental to us biologically
Female shift workers have an in-built early warning system warning them their body is in trouble.
Do you have an irregular menstrual cycle?
Have you ever wondered how shift work may be affecting your menstrual cycle?
Join me, your host, and my dear friend and colleague, certified nutritionist Rachel Li, as we navigate the intricate relationship between shift work and menstrual cycles, and the prevalence of Hypothalamic Amenorrhea (HA) among female shift workers.
We tackle the tough topics surrounding HA, including under-eating, overtraining, and chronic stress.
Are you aware of the potential health risks?
Decreased bone mineral density, poor cardiovascular health, fertility issues, and an elevated risk of anxiety and depression are just a few.
We also discuss the long-term effects of HA among adolescents and its occurrence later in life post childbirth. Rachel provides insight into the impact HA can have on lipid profiles and fertility, explaining the increase in LDL cholesterol and decrease in estrogen levels.
We wrap up the episode by emphasizing the significance of a strong support network and informed decision-making when it comes to your health. Learn about the role of psychologists, nutritionists, and coaches in the recovery process and the importance of setting realistic goals. We share the importance of regular meals, balanced nutrition, and maintaining your menstrual cycle. We also discuss body fat levels and their role in restoring menstrual cycles.
Get ready to empower yourself with knowledge to improve your health and well-being. Don't miss out on this enlightening conversation! Tune in now!
You can find Rachel at;
Website: https://rachel-nutrition.com
Instagram:
English: https://www.instagram.com/rxrnutrition/
Chinese: https://www.instagram.com/lirachel_nutrition/?hl=en
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
As shift workers, we can be highly stressed purely by the roles that we perform, and that may bring about episodes of using food for comfort.
Facing the struggles of stress and stress eating head-on, we've got expert Shannon Beer here to help us unravel the threads of temptation and self-soothing with food.
Shannon joins me to explain why we often find ourselves turning to food after a tough shift and how we can combat this impulse with healthier strategies. Leveraging her knowledge on the subject, Shannon introduces us to a transformative practice: compassionate letter writing. A technique designed to foster a more understanding attitude towards our physical and mental health, it's a powerful tool in reducing susceptibility to highly palatable, calorically dense food choices.
Shannon doesn't stop there, she digs deeper into the structure of a compassionate letter, illustrating how this tactic helps us acknowledge our challenges, own our choices, and create strategies to support ourselves in a better way. Self-compassion, as we discuss, plays a pivotal role in this process. We also touch upon mindfulness and journaling as additional aids to nurture a gentler commitment to oneself. Our conversation aims to arm shift workers, and anyone else wrestling with stress, with the tools to make healthier food decisions and manage stress more effectively. Don't miss out on this engaging dialogue packed with actionable strategies for your stress management kit.
Compassionate Letter Writing Template (referred to in the podcast)
https://www.coachshannonbeer.com/compassionate-letter
You can find Shannon;
Website https://www.coachshannonbeer.com/
Instagram https://www.instagram.com/coachshannonbeer/
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you ready to transform your perceptions of shift work?
No more viewing shift work as a burden; let's see it as an opportunity for flexibility.
We'll redefine the morning routine, from opening your curtains, resetting your circadian rhythm, to setting daily intentions before checking your phone.
I'll help you show up for the day, embrace the benefits of shift work, and dance to your own rhythm.
But it's not just about seizing the day; it’s also about caring for yourself as a shift worker. With night shifts, early morning starts, or rotating schedules, self-care tends to take a backseat. But not anymore. I'll focus on creating comforting pre-sleep rituals, designing a serene environment, and investing in quality sleep.
You'll learn about prioritizing nutrition, movement, and those all-important leisure activities that bring joy to your day.
It's time to strike a balance and focus on the positives because you deserve it.
Let's prioritize our health, together.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
What if there was a way to take back control of your health, despite having to endure the rigors of night shifts?
Let me, Roger Sutherland, certified nutritionist and veteran shift worker, share with you a game-changing strategy that can help.
I delve into the nitty-gritty of why we struggle after night shifts - it's not just about our disrupted circadian rhythm. Elevated triglycerides are the unseen foe, lingering in our bloodstream long after the last night shift, leading to health issues like obesity, type 2 diabetes, and cardiovascular diseases.
Here’s the kicker: I've got a nifty trick to get rid of those and help you bounce back.
This is not just about surviving; it's about thriving.
Tune in and let's conquer the night shift together!
############################
LISS CALCULATION FOR 65% MHR
220 minus your age =
(That number) times 0.65 =
That's your 65% maximum heart rate
If you are 30 years old
220 - 30 = 190
190 X 0.65 = 124bpm
30 minutes on a Stationary bike or a treadmill is all it takes.
#############################
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you ready to crack the code of your body's internal timekeeper? Ever wondered why jet lag feels worse when you're flying east rather than west? Join me, as we explore the mysteries of our circadian rhythm and discover how it influences our daily lives, especially when it comes to jet lag and shift work.
You'll learn about the key triggers of our circadian rhythm - light, movement and nutrient timing, and how simple habits like getting plenty of natural light before screen time, drinking water before coffee, and sticking to regular meal times can make a big difference. We'll also venture into the fascinating world of shift work, discussing practical, evidence-based strategies to help you not just survive but flourish amidst the challenges of erratic schedules.
So tune in, discover how to sync with your body's natural rhythm, and unleash your potential for optimal performance and well-being while performing shift work or time travelling.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Do you ever wonder how your food environment impacts your health, especially as a shift worker?
Today, we're joined by Dr. Jill Joyce, a registered dietitian, professor of public health nutrition, and co-director of the Tactical Fitness and Nutrition Lab at Oklahoma State University, to explore the complexities of food environments in shift working environments and how they affect our eating habits, health, and overall well-being.
Throughout our conversation, we discuss the different levels of food environments, from community to micro, and how conditioning and external influences can shape our food choices. We'll also explore the role of social environments, emotional eating, and the control of food between first responders, front-line health, and their spouses.
Dr. Joyce shares practical strategies for modifying your food environment to make healthier choices the easy choice and help you navigate decision fatigue in the context of shift work.
So come along as we learn how to create healthier food environments for ourselves and our fellow shift workers, improving not only our eating habits but also our health and productivity. We talk about the successes Dr. Joyce has seen in her local group, where people are eating upwards of 2kgs of produce a shift, and discuss the importance of involving the group in the process to enact lasting change.
Don't miss out on this opportunity to set up your work and home environments for healthier living.
Dr Joyce can be found at
Oklahoma State University
OSU Tactical Fitness and Nutrition podcast
OSU Tactical Fitness on Facebook
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Struggling with meal prep amidst the chaos of shift work? Discover a game-changing three-step meal prep process with Angela Borges from A Healthy Diary in our latest chat. Together, we break down her simple and effective method for planning, shopping, and prepping your nutritious meals in as little as 30 minutes – all while juggling unpredictable schedules.
Angela shares invaluable tips to make meal prepping an enjoyable and rewarding experience, even for those working long and brutal shifts. We discuss the importance of building a database of quick and easy favourite recipes and establishing a structure and routine to conserve mental energy. Don't miss out on these expert meal prep strategies that will help you set achievable goals, avoid burnout, and stay on track with your health goals – no matter your work hours.
Anglea can be found at
Instagram
Website
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Are you tired of just surviving the rigors of shift work?
Get ready to thrive instead!
I'm Roger Sutherland, certified nutritionist and shift worker for almost 4 decades, and I'm here to share evidence-based strategies to help you take control of your health and wellbeing. From scheduling to meal planning, exercise, and more, I'll guide you on a journey to dominate your life despite the challenges of shift work.
Let's start by focusing on the positives and appreciating the simple things in life. Harness the power of gratitude and learn how to break free from work-related stress loops. Discover the importance of scheduling and creating healthy habits, all tailored to your unique needs as a shift worker. Remember, you have the power to take control and make a difference in your health and wellbeing.
Join me and let's thrive together through the demanding world of shift work.
Visit ahealthyshift.com to learn more about my work and how I can support you on this journey.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Struggling with sleep as a shift worker? You're not alone! Join me as I uncover the ways in which many of us are unintentionally sabotaging our own rest and the significant impact it has on our well-being.
In this episode, I discuss the importance of consistent sleep patterns, winding down routines, and creating a conducive sleep environment to help you improve your sleep quality and overall health.
Discover strategies to overcome the unique challenges faced by shift workers, such as not watching TV to "wind down", avoiding stimulating activities and electronic devices before bed, and the crucial role of sleep hygiene.
I also delve into the implications of fatigue on shift workers responsible for making life-and-death decisions, and the importance of prioritising sleep for the benefits it brings to our physical and mental health.
"If you create the environment, your body will take care of the rest"
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Do you really struggle with sleep while working shift work?
**Could your caffeine intake be the problem?
We know that caffeine has a half life of 4-6 hours in our body.**
In this podcast, I discuss the findings of a recent Systematic Review released in Feb, 2023.
_____________________
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
The effect of caffeine on subsequent sleep
PMID: 36870101
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Shift workers often find themselves awake in the middle of the night unable to go back to sleep.
The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self.
This guided meditation by Dr Hannah Sehl (my guest from episode 58) is a body scan meditation.
A great meditation for shift workers
If at first, it doesn't seem to work, don't be discouraged, meditation is a practice that comes with time and repetition.
The body scan meditation is highly effective in helping you get back to sleep so please try this and if you find it useful please share it.
You can find Dr Hannah Sehl at
Instagram: @drhannahsehl
______________________________________
**Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive, not just survive while performing shift work.
______________________________________**
Backing Track
Music from #Uppbeat (free for Creators!):
https://uppbeat.io/t/ambient-boy/fireflies
License code: FQH7CL8TLFZYIOJJ
_______________________________________
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
**As a shift worker do you always feel like your mind is racing a million miles an hour all the time?
You've tried what you thought was meditation and gave up because you just can't quieten your head down enough to focus.**
Do you know why meditation works?
**Do you know how to meditate properly?
In this episode, I have my meditation teacher, Dr Hannah Sehl, as a guest to talk about everything meditation.**
In this episode we discuss
👉 What is the neuroscience of meditation/mindfulness?
👉🏻 Why meditate?
👉🏼 How do we know meditation works?
👉🏽 How do we set up a practice?
👉🏾 What puts people off meditation and why it shouldn't
👉🏿 How will meditation change a shift workers life?
App Mentioned: Insight TimerBook: The Power of Now - Tolle
______________________
If you enjoyed the podcast please “follow” and give it a rating and review.
______________________
You can find Dr Hannah Sehl on
Instagram: @drhannahsehl
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
As shift workers, we are exhausted most of the time.
One of the most common questions I get is "How do I find motivation?"
In this "A quick chat with...." episode I asked Grace Cowan (the shift workers coach) "How do we find motivation"
You can find Grace at
Website: https://theshiftworkerscoach.co.uk/
Instagram: @theshiftworkerscoach
______________________________________
**Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive, not just survive while performing shift work.
______________________________________**
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Do you really struggle with shiftwork?
Do you have strategies on how to best cope with certain aspects of shift work?
**I honestly believe that you can thrive in shift work and not just survive
In this episode, I discuss 5 things that I wish I'd known to better cope with shift work when I first started.**
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
You're great at your job and do it really well but have now found yourself at the supermarket, completely overwhelmed, and can't decide what to have for dinner...you don't even remember driving there.
As shift workers, we make countless decisions throughout our shifts and then have a complete inability to make a simple decision out of work.
You're completely normal, it's most likely you are suffering from decision fatigue
In this episode discuss
👉 What is decision fatigue?
👉🏻 Is it Indecisiveness or Decision Fatigue?
👉🏼 Common signs of Decision Fatigue
👉🏽 How can we minimise Decision Fatigue?
👉🏾 My game-changing strategy to reduce Decision Fatigue
👉🏿 A strategy to help you with meal ideas to avoid that Decision Fatigue
👉 A strategy to help you reduce Decision Fatigue in your Meal prepping
If you enjoyed the podcast please “follow” and give it a rating and review.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
As shift workers, we are exhausted most of the time.
The benefits of resistance training are ridiculously underrated for health.
In this "A quick chat with...." episode I asked Coach Mark Carroll if 3 x 40min sessions a week is enough to get benefit from.
You can find Mark at
Website: coachmarkcarroll.com
Instagram: @coachmarkcarroll
______________________________________
**Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of almost 4 decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive, not just survive while performing shift work.
______________________________________**
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Season 2 - I'm back and excited to bring season 2 to you.
In this episode, I discuss where I've been, what I've been doing, and what's coming.
Most importantly, I've missed podcasting for you and I'm back in front of the mic
Thank you for your patience and thanks for coming back.
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Do you really struggle with the impacts that shift work has on your health as a female?
Do you really know what an Infradian Rhythm is?
Do you understand the importance of a healthy menstrual cycle?
**Maddy Smith is the founder of "The Fertility Collective" and a 24/7 registered nurse,
In this episode we discuss**
👉 What impact can shift work have on womens health?
👉🏻 What is an Infradian Rhythm?
👉🏼 Does shift work impact on the menstrual cycle?
👉🏽 What's the importance of maintaining a healthy cycle?
👉🏾 Is hormonal contraception good for you biologically?
👉🏿 Should females be worried about transitioning off hormonal contraception?
👉 What should a female expect when transitioning off hormonal contraception?
👉🏻 Considerations for a shift working female when trying to conceive or preconception.
If you enjoyed the podcast please “follow” and give it a rating and review.
______________________
You can find Maddy on
Instagram: @natural.fertility.collective
Tik Tok: @naturalfertilitycollect
Website: www.naturalfertilitycollective.com
BOOK: This is your brain on birth control
Support the show YOU CAN FIND ME AT
Website
YouTube
COACHING
- One2One Coaching
- One Off Consults
________________________
FREE E-BOOK - “The best way to eat on Night shift”
IN-HOUSE SEMINARS - Enquire Here
_____________________
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.
_______________________
Guest: Jeff Ash - Intuitive Eating Coach
Do you really struggle with dieting
Do you understand the damage that yoyo dieting causes and why?
Do you actually understand what Intuitive Eating is?
In this episode we discuss
👉 Why IE is sustainable and the way forward
👉🏻 The framework around IE
👉🏼 What the research says
👉🏽 What are the advantages of IE for shift workers
👉🏾 How to deal with those "treats" in the workplace
👉🏿 Why respecting your body is a key to IE
👉 Why 'exercise' is reframed to 'movement'
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
You can find Jeff on
https://www.instagram.com/intuitive.eating.men
Website
https://hopedrivesme.com/
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light Blockers (Code: HEALTHY20)Jarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
To mark the milestone of Episode 50 I put a call out to followers for any questions they would like me to answer.
This episode answers these questions
👉 Why do I get brain fog?
👉🏻 Tips on stretching/mobility to counteract wearing kit
👉🏼 Why should I fast over night?
👉🏽 What to do if I can't fast overnight?
👉🏾 I don't have time to exercise
👉🏿 Why do I eat more on night shift that on days off
👉 Why cant I sleep when I get home from night shift
👉🏻 Why is protein so important
👉🏼 I just cant sleep during the day
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers (Code: HEALTHY20)
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with brain fog in the morning?
Have trouble getting going?
In this episode I will give you a morning life hack that may just change your life forever
I discuss
👉 The enormous benefits of hydrating before we caffeinate when we first wake up.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers (Code: HEALTHY20)
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with sleep?
Do you fully understand the impact of caffeine on sleep?
Do you not know how to overcome this?
I discuss
👉 What foods do we find caffeine in?
👉🏻 What is a safe dose per day?
👉🏼 How does caffeine actually affect us?
👉🏽 When is the best time to have caffeine and when should you stop?
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers (Code: HEALTHY20)
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
I'm thrilled for you to hear from my long-term client Fiona.
Fiona came to me almost beaten by shift work.
A PCOS sufferer where shift work had an even bigger impact.
Hear all about what led Fiona to me and about our journey together.
We discuss
👉 Fiona's background and PCOS diagnosis
👉🏻 Her shift work life and the toll it took on her.
👉🏼 PCOS, symptoms, how she felt and the impact on her health.
👉🏽 Her decline in health
👉🏾 What led her to me
👉🏿 The coaching from her perspective
👉 Where she is at today in her health and well-being
👉🏻 Her future moving forward alone.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers (Code: HEALTHY20)
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you feel like you are always sick?
Do you know how to support your immune system?
Are these herbs and vitamins you see in the pharmacies any good?
In this episode I discuss
👉 Can you boost your immune system?
👉🏻 Strategies to support and strengthen your immune system
👉🏼 The myths dispelled
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers (Code: HEALTHY20)
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Have you ever wondered if you need supplements?
Did you know that 99% of them are a waste of money?
Do you know why?
I discuss
👉 3 Common Supplements that people take that do absolutely nothing.
👉🏻 I give you 3 recommendations from an evidence-based perspective
👉🏼 I give you two considerations as a stressed shift worker
👉🏽 Is magnesium beneficial for sleep?
👉🏾 Supplement recommendations for Vegans and Vegetarians
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers (Code: HEALTHY20)
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Are you really struggle with fat gain on shift work?
Do you understand why this is happening?
Would you like to learn how to navigate this?
In this episode I discuss
👉 How limited the research content has been in the past
👉🏻 How we interpret that research for interventions
👉🏼 What is the biological night?
👉🏽 What does Circadian Rhythm (CR) disruption impact on?
👉🏾 Why our CR doesn't adapt to shift work.
👉🏿 How does eating on nightshift impact us biologically
👉 What can we do as best possible interventions
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers (Code: HEALTHY20)
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with sleep?
Do you understand what it is that causes problems with sleep?
Do you know how to get proper sleep?
Thrilled to have specialist sleep coach Tom Coleman on this episode talking about everything sleep and stress and the impact both have on us.
Tom discusses
👉 Our Circadian Rhythm
👉🏻 How people self-sabotage their own sleep
👉🏼 How exactly does technology impact sleep?
👉🏽 Prescribed medications and sleep
👉🏾 What does perfect sleep hygiene look like for a shift worker on rotating shifts?
👉🏿 How does stress impact our body and mind?
👉 How can we deal with stress better?
👉🏻 Why do we wake up in the middle of the night and not be able to go back to sleep?
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
You can find Tom on
https://www.instagram.com/tomcoleman.ie
Website
https://www.tomcoleman.ie/
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with brain fog on shift work?
Do you know why this happens?
Do you know how to avoid it?
In this episode I discuss
👉 The Circadian Rhythm
👉🏻 Social Jetlag and it's impact
👉🏼 The Zeitgebers to our Circadian Rhythm
👉🏽 How to best use these Zeitgebers to get back in sync with our internal body clock
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers
- Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with waking up in the middle of the night?
As a shift worker do you find yourself waking up in the middle of the night after a run of night shifts?
Do you not know how to put yourself back to sleep?
In this episode I discuss
👉 Identifying what it is that is occurring that wakes us up
👉🏻 What to avoid once we do wake up
👉🏼 What to do to put ourselves back to sleep
👉🏽 A visual example of what is occuring
👉🏾 In the 9-5 realm why it is only recently that we sleep for one long period.
👉🏿 What NOT to do when you wake up
👉 What TO do when you wake up
👉🏻 When should you see a sleep specialist?
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers
- Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really understand your menstrual cycle?
Do you know what impacts shift work can have on your monthly cycle?
I discuss
👉 What is the Infradian Rhythm?
👉🏻 What systems in the body does the Infradian Rhythm impact?
👉🏼 What are the two main phases of the Menstrual Cycle?
👉🏽 What roles do Estrogen and Progesterone play throughout the cycle?
👉🏾 The benefits of tracking your cycle
👉🏿 Nutrition strategies to implement that may alleviate symptoms
👉 Foods to avoid as unhelpful
👉🏻 How does shift work impact the female cycle?
👉🏼 What are the three main contributing factors for cycle loss
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers
- Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Thrilled to have my friend Kate Morris PT on this episode.
Kate is passionate about helping people to "live their best life" and shows everyone how to go about it.
The best way to do this is to have a coach to show you the way in every aspect of your life.
Is it beneficial to have a coach, and if so why?
In this episode we discuss
👉 Why it’s important for people to have a coach?
👉🏻 What makes the money you spend such a good investment?
👉🏼 How does a coach assist you to set realistic expectations?
👉🏽 How do you get clients to understand and commit to the habits and behaviours that will help them to achieve their goals?
👉🏾 Where to find a coach and what to look for
👉🏿 Why is strength training so good for females?
👉 The importance of fueling your day-to-day life and training
👉🏻 Kate discusses her business mentoring coaching
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
You can find Kate on
https://www.instagram.com/katemorris_pt/
_______________________
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
- 1:1 Coaching
- One2One Consults
________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers (Code: HEALTHY20)
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with where to start?
Did you know it's never the habit that failed it was the processes you put in place to achieve that habit?
Did you realise that all or nothing just ends up nothing because it's all too much at once?
In today's episode I discuss
👉 Why I stopped going to the gym
👉🏻 How it affected me
👉🏼 How I gradually put 1% at a time in place to work my way back to the gym
👉🏽 How the gym experience felt.
👉🏾 Why all or nothing doesn't work for the majority.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
1:1 Coaching
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers
- Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with night shift?
Could you be self-sabotaging, without realising, by your own behaviours around night shift
In this episode, I give you 5 strategies to best cop with night shift
I discuss
👉 My Top 5 strategies to best cope with night shift
👉🏻 I also detail my 1:1, one-off coaching sessions giving you the opportunity to ask questions and get bespoke advice based on your personal situation.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
1:1 Coaching
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers
- Jarrow - Ashwagandha (KSM-66) (Code: HEALTHY20)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you know how we burn the calories we've eaten?
Do you freak out when you can't get to the gym for fear of gaining body fat?
Then this episode is for you
I discuss
👉 Energy balance
👉🏻 How does our body burn the calories that we've consumed?
👉🏼 What activity is the best to manipulate to change our weight?
👉🏽 How can we increase that activity?
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
- Website
- YouTube
_______________________
COACHING
1:1 Coaching
________________________
Recommended Products for Shift Workers
- Manta Sleep Mask
- Swanwick - Blue Light Blockers ( Code: HEALTHY20 )
- Jarrow - Ashwagandha (KSM-66)
- Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Is shiftwork sucking the absolute life out of you?
Are you literally just crawling from one shift to the next but love your job.
Can you not find a way to literally just live between shifts?
In this episode, you will hear how a simple message from Laura to me started a hell of a health journey.
Learn how Laura went from totally broken in shift work to thriving with an exciting new goal that took me by surprise during this podcast.
We discuss
👉 Where Laura was at in her life before she first messaged me.
👉🏻 What caused her to message me in the first place
👉🏼 Our ZOOM meeting and what she took from it
👉🏽 What she put in place and the momentum she gained from it.
👉🏾 Her approach to Grace Cowan (the shift workers coach)
👉🏿 How Grace and Laura now work together as Coach/Client
👉 What it's like to coach Laura
👉🏻 What it's like to be coached by Grace
👉🏼 Laura's goals and her exciting project.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
You can find Grace onInstagramhttps://www.instagram.com/theshiftworkerscoach/Websitehttps://theshiftworkerscoach.co.uk/
_______________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light Blockers(CODE: HEALTHY20) Jarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with Meditation?
Do you understand the importance of meditation
Do you not know how to meditate?
I discuss
👉 My journey into meditation
👉🏻 What does the evidence say about the benefits of meditation
👉🏼 What are the two main styles of meditation
👉🏽 5 Steps to a focused meditation
👉🏾 How can meditation help with sleep
👉🏿 The basic steps of meditation
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
1:1 Coaching
________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with bloating
Do you understand what may be causing this?
In this episode, I address what can be causing your gas and bloating and strategies to help you to avoid it.
I discuss
👉 What is bloating?
👉🏻 I dispel 4 bloating myths
👉🏼 What may be causing bloating?
👉🏽 What specifically causes bloating on night shift?
👉🏾 What can we do to prevent bloating?
👉🏿 Why do females suffer more with bloating?
👉 What is best to eat on night shift?
👉🏻 Some good snack options for night shift
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
1:1 Coaching
________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with when to eat?
Do you understand the importance of meal timing to your biological health?
In this episode, I talk about the developments in research around chrononutrition (the evolving science in the relationship between eating patterns, your circadian rhythm, and metabolic health)
I discuss
👉 3 myths that need to disappear forever
👉🏻 The 3 main zeitgebers that cue our circadian rythm
👉🏼 What impact does eating outside of regular times have on us metabolically
👉🏽 Time-restricted feeding v early time restricted feeding
👉🏾 When to eat on Day Shift
👉🏿 When to eat on PM shift
👉 When to eat on Nightshift
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
As a shift worker, you may be very difficult to live with.
Have you ever given that any thought?
Do you just go through the motions daily to just survive?
How on earth do you keep the home fire burning while one or even both of you are doing 24/7 shift work?Ali Flynn has a history in clinical therapy and relationship therapy, runs 3 businesses, and had 3 children under 3 1/2 while her husband was performing 24/7 shift work.
I invited Ali onto the podcast to help you to understand what it may be like to live with you and how to put strategies in place to keep your home fires burning.
In this episode we discussed.
👉 What is it like to co-habitat with a husband as a 24/7 shift worker?
👉🏻 What sacrifices did you have to make it all work with a young family?
👉🏽 Having trained in couple therapy can you offer strategies to make everything work and keep the fire burning?
THE LOVE LANGUAGE QUIZ
Reach out to Ali here
WebsitePodcast - Challenges that Change usFacebook Group - Challenges that Change us2 Day Magnetic Leadership Course www.trialtitudeperformance.com.au/magnetic-leadership
Relationship Booklet:www.trialtitudeperformance.com.au/relationship-booklet
If you enjoyed the podcast please share, rate & review
_______________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
_______________________
YOU CAN FIND ME AT;
WebsiteFacebookInstagramLinkedInYouTube ____________________________
COACHING1:1 Coaching _________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_________________________
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 damag
How much do you understand the impacts of shiftwork?
Shift work has many impacts on our health and wellbeing
The majority of the health impacts are caused by us self-sabotaging through lack of education.
In this episode, I talk about the hidden dangers of performing shift work-work so you are aware of what it does if you don't take control of your shift working life.
I discuss
👉 What is the main contributor to majority of our health issues
👉🏻 What role does the Circadian Rhythm play
👉🏼 How important it is to understand the dangers so we can strategise to optimise and not self-sabotage.
👉🏽 The health impacts of shift work
👉🏾 Simple strategies to minimise or avoid the health impacts
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
Website
YouTube
_______________________
COACHING
1:1 Coaching
________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with sleep?
Not only as shift workers but for everyone, sleep is always a problem but there are ways to create an environment to help us not only get better quality sleep but better quantity too.
In this episode, I will give research-backed strategies to improve your sleep.
I discuss
👉 How poor sleep impacts so greatly on our health
👉🏻 14 Tips to improve the quantity and quality of your sleep
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really suffer from lack of sleep
Could blue light exposure be impacting on that?
Are you confused about blue light?
Do you understand how blue light can actually be beneficial as well as detrimental?
In this episode I discuss
👉 What is blue light?
👉🏻 How is blue light detrimental to us?
👉🏼 When is blue light beneficial for us?
👉🏽 How does poor sleep impact us?
👉🏾 Strategies to block blue light?
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________The blue light blocking glasses referred to in the podcastSwanwick Blue Light Blockers https://www.swanwicksleep.com/?oid=1&affid=4372315
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME ATWebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Not only as shift workers, but simply as functioning humans we really struggle these days with negative body image and self-esteem issues.
Social media and ingrained beliefs really are to blame for this.
Negative Body Image leads to so many problems on an emotional level and research clearly shows how it impacts dieting and disordered eating.
Shannon Beer was my mentor for 6 months and I have learned so much from her as a coach.
In this podcast you will hear how.
We discuss
👉 What is Comprehensive Coaching?
👉🏻 Why does fat loss not necessarily make us more confident
👉🏼 How can we improve our body image?
👉🏽 What is the best way to boost our self-esteem
👉🏾 What does it really mean to be healthy?
👉🏿 How can we identify our values and live by them?
The Feelings Wheel
https://feelingswheel.com/
Emotion Typology
https://emotiontypology.com/
REACH OUT TO SHANNON
WebsiteFree Body Image E-BookInstagramConsilience PodcastBody Image Course
If you enjoyed the podcast please subscribe and give it a rating and review.
_______________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
_______________________
YOU CAN FIND ME AT;
WebsiteFacebookInstagramLinkedInYouTube ____________________________
COACHING1:1 Coaching _________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_________________________
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.
_________________________
Do you really struggle with sleep?
Could a nap be the solution for you?
Do you know how to nap efficiently?
What are the benefits of a nap?
I discuss
👉 How important is it to prioritise sleep?
👉🏻 How does sleep work?
👉🏼 What are the biological processes of sleep?
👉🏽 What is adenosine?
👉🏾 What impact does caffeine have on sleep and why?
👉🏿 What is Shift Work Sleep Disorder (SWSD)
👉 What is a nap?
👉🏻 What does the current science tell us about napping?
👉🏼 A brief overview of the caffeine power nap
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME ATWebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift Workers Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with sleep on night shift?
Do you really struggle with Nutrition
In today's episode, I take it back to the basics and talk about 8 products that I have found incredibly useful as a veteran shift worker and why.
LINK TO THE PRODUCTS I RECOMMENDhttps://linktr.ee/a_healthy_shift If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with the dreaded quick turnaround?
The late into an early
The late into a rest day, into an early.
It's the shift worker's nightmare and not only stresses us out but literally causes us to not sleep for fear of not waking up in time the next day.
In this episode, I talk about my strategies for how to best deal with the quick turnaround and sleep better going into an early after late.
I discuss
👉 Why it is we can't sleep
👉🏻 The best strategy around the late into early
👉🏼 The best strategy around the late into day off into early
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with sleep, meal timing and movement around shift work?
Dr Olivia Walch is a shift work researcher focusing on circadian rhythms and our sleep/wake cycle.
Dr Walch is currently developing a "Shift Work" app which I have beta testers out in the real shift working field to develop this app to reach it's full potential.
We discuss the app and how it works during the episode.
In this episode we discusss,
👉 What is a Circadian Rhythm?
👉🏻 How much of a strain is shift work on us biologically
👉🏼 Morning Larks and Night Owls
👉🏽 The importance of regular shift work patterns
👉🏾 The importance of blue light in the morning
👉🏿 The importance of blocking blue light at night
👉 How to go into night shift
👉🏻 How to come out of night shift
👉🏼 Why do we wake up in the middle of the night in the nights following nighshift.
👉🏽 The "Shift Work App"
Reach out to Dr Olivia Walch
Website
If you enjoyed the podcast please subscribe and give it a rating and review.
_______________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
_______________________
YOU CAN FIND ME AT;WebsiteFacebookInstagramLinkedInYouTube ____________________________
COACHING1:1 Coaching _________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_________________________
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.
_________________________
We all get bogged down in the negative side of shift work.
What are the benefits of doing shift work?
I discuss
👉 How mindset dictates how we feel about shift work
👉🏻 Are there any positives to shift work?
👉🏼 I list my top 10 benefits of performing shiftwork and their advantages.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME ATWebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift Workers Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
As shift workers we make simple mistakes that have a major impact on our health and wellbeing.
Do you know what these mistakes are and why they have such an impact on you?
In this episode I discuss
👉 How I come from a position of experience...so many mistakes.
👉🏻 Why it's not your fault.
👉🏼 Why I returned to study at 55 after 35 years of 24/7 shift work.
👉🏽 7 areas that shift workers self-sabotage they can easily fix.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Do you really struggle with any kind of organisation around shift work?
Being organised around shift work sounds like an oxymoron doesn't it?
But we absolutely can be organised and I'll discuss how.
In this episode I discuss
👉 How failing to plan is planning to fail
👉🏻 What does "not motivated mean"?
👉🏼 Action precedes motivation
👉🏽 How does the "If this happens, I will" plan work?
👉🏾 What is decision fatigue and how do we avoid it?
👉🏿 6 Strategies to help you plan things better.
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________
YOU CAN FIND ME ATWebsiteFacebookInstagramLinkedInYouTube _______________________
COACHING1:1 Coaching ________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
______________________
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.
_______________________
Brianna Jones
How does a 24/7 shift worker have the discipline to sleep, train, food prep, fuel her training, practice posing as well as cope with a competition prep to get to the stage....and in her first ever competition walk away with a "Pro Card?"
Well strap yourself in and listen to this extremely open and honest chat with my friend Bri.
In this episode we discuss
👉 Why does she do what she does when it's so difficult.
👉🏻 How did she fall in love with body building
👉🏼 What does it take to get to stage as a 24/7 shift worker
👉🏽 What impact did preparation have on her relationships, sexuality and biologically?
👉🏾 How did she plan it all out?
👉🏿 How does she avoid all the highly palatable snacks and treats at work?
👉 What was the fun fact Bri had during her comp prep?
👉🏻 What it felt like when her name was called out on stage?
REACH OUT TO BRIANNA@briannapaige.j
Official Gym WearWebsitehttps://officialgymwear.com/ Instagram@official.gymwear
CODE: BRI15
Briannna's Coach Michael Trimbole
Instagram
@michaeltrimbolifit
If you enjoyed the podcast please subscribe and give it a rating and review.
_____________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
______________________________________
YOU CAN FIND ME AT;
WebsiteFacebookInstagramLinkedInYouTube _____________________________________
COACHING
1:1 Coaching
_____________________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_____________________________________
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.
______________________________________
Do you struggle to find time for movement as a shift worker?
Do you feel sluggish and the very thought of trying to get organised, getting dressed, driving to the gym, exercising for an hour and then coming home and showering, overwhelming and you simply don't have the time?
In today's episode I discuss 2 bang for buck extremely beneficial exercises for you tired shift workers that are really easy and non stressful.
I discuss
👉 Do you really not have time?
👉🏻 Staying in the cycle of not exercising actually creates more problems
👉🏼 Taking the pressure off an already stressed body
👉🏽 My 2 bang for buck exercises explained in detail
How to calculate 65% of your Maximum Heart Rate
220 - (your age) =
(That Number) x 0.65 = (65% of your MHR)
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
__________________________________________________________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________________________________________________
COACHING1:1 Coaching _______________________________________________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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.
____________________________________________________________
Stress,
As shift workers we know how much stress impacts us, don't we, or do we?
We often think of "Mental Health" but stress can also impact heavily on us biologically as well.
In today's episode, I go into my own personal story to highlight how, even being fit and healthy, stress can really bite you, and it may even have catastrophic consequences.
I discuss
👉 That stress is not only mental but seriously impacts us biologicaly
👉🏻 My own story and its impact on my life
👉🏼 The importance of having boundaries between your work life and home life.
👉🏽 Stress management practices
👉🏾 The F.A.S.T assessment for stroke
Media Story
https://www.ambulance.vic.gov.au/moonee-ponds-couple-act-f-a-s-t-on-stroke-symptoms/
If you enjoyed the podcast please subscribe and give it a rating and review.
________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
________________________________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube _______________________________________
COACHING1:1 Coaching _______________________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_______________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
_______________________________________
Why the overnight fast?
Are you a shift worker?
Do you suffer from digestive issues, gas, and bloating when working the night shift?
I receive an enormous amount of positive feedback on my recommended overnight fast, particularly from females.
Research doesn't tell shift workers what we should be doing, but we can certainly draw from research that tells us what NOT to do.
In this podcast I discuss
👉 What do I perceive that shift workers do that is the most self-sabotaging
👉🏻 Does nutrient timing really matter?
👉🏼 What does the research show?
👉🏽 What impact does our circadian rhythm have on nutrient absorption
👉🏾 Our hunger-controlling hormones
👉🏿 How to structure the overnight fast
👉 What to do if you can't fast during these hours
👉🏻 Why is this more important for females
👉🏼 My free ebook on the website
If you enjoyed the podcast please subscribe and give it a rating and review.
________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
________________________________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube ________________________________________
COACHING1:1 Coaching _______________________________________
Recommended Products for Shift Workers Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_________________________________________
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.
_________________________________________
Victoria Devine
Things you didn't know about Victoria (She's on the Money) but everyone needs to hear.
I picked up a tiny bread crumb she dropped while listening to one of her podcasts that she may have been recovering from an Eating Disorder.
Eating Disorders are such an important topic and everyone needs to know how individuals end up in such a physical, as well as psychological, battle that still impacts Victoria to this day.
Victoria opened right up about her Eating Disorder, ADHD and Depression and everyone needs to hear this.
We discussed
👉 The parallels in approach to both nutrition and finance
👉🏼 Her battle with ADHD
👉🏽 How she ended up with an Eating Disorder
👉🏾 What having an Eating Disorder looks like
👉🏿 The never-ending battle
👉 Depression and medications
EATING DISORDER HELPIf you or you suspect someone you know is struggling with an eating disorder there are numerous resources linked on this page
BreakBingeEating Help
https://breakbingeeating.com/help/
___________________________
FOLLOW VICTORIA
WebsiteInstagramShe's on the Money Facebook Group If you enjoyed the podcast please subscribe and give it a rating and review.
___________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
___________________________
YOU CAN FIND ME AT;
WebsiteFacebookInstagramLinkedInYouTube
__________________________
COACHING1:1 Coaching
__________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
**Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
__________________________
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.**
___________________________
Vitamin D
Do you suffer from fatigue?
Do you feel like you are always sick?
So many shift workers are fatigued and continually ill and also struggle to get sufficient Vitamin D........there is an absolute correlation between these two.
Vitamin D has an enormous impact on our health in so many ways.
I discuss
👉 What is the difference between fat-soluble and water-soluble vitamins?
👉🏻 What are the symptoms of Vitamin D deficiency
👉🏼 How do we test our Vitamin D levels
👉🏽 Can we get Vitamin D from Food?
👉🏾 What's the best way to get Vitamin D
👉🏿 The Dminder App
https://dminder.ontometrics.com/
👉 The benefits of Vitamin D
👉🏻 How much do we supplement
If you enjoyed the podcast please follow and give it a rating and review.
___________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
____________________________________
YOU CAN FIND ME AT
WebsiteFacebookInstagramLinkedInYouTube ____________________________________
COACHING1:1 Coaching ____________________________________
Recommended Products for Shift WorkersManta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
_____________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
______________________________________
Nightshift - What's the best way to go into and come out of it?
Do you really struggle with going into and coming out of night shift?
Does night shift leave you feeling totally out of whack with your body for days on end?
Napping when you should be awake or wide awake when you should be asleep.
A little bit of knowledge can make a huge difference in your recovery.
This podcast will give you an optimal strategy for going into and coming out of night shift based on what the science tells us and almost 4 decades of 24/7 experience.
Learn how to recover quickly coming out of nightshift and thrive.
I discuss
👉 Optimal roster practices
👉🏻 The optimal way to go into night shift
👉🏼 My "How best to eat on night shift" free e-book https://ahealthyshift.com/
👉🏽 The optimal way to come out of night shift
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
Grace Cowan
As a female do you really struggle with shift work?
If you do then you're really going to relate to this episode.
My guest today, Grace Cowan, with a background working in the NHS and Mental Health joined the Police in the UK.
It wasn't long into shift work when her weight started to spiral out of control through lack of education and making poor food choices and timing.
That lack of education now drives Grace coaching shift workers on better nutrition, health & well-being around shift work.
We discussed
👉 Graces' background in NHS, Mental Health and Policing
👉🏻 The value of having an actual shift worker coaching you.
👉🏼 Victim V Ownership
👉🏽 The importance of tracking and being aware of your mentrual cycle
👉🏾 The 1% principle.
👉🏿 What is the best training you can do post nightshift.
👉 "How do you want to show up for yourself?"
..........and so much more
You can find Grace on
Instagramhttps://www.instagram.com/grace_cowan_/Websitehttps://theshiftworkerscoach.co.uk/ If you enjoyed the podcast please subscribe and give it a rating and review.
____________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
____________________________________________________________
YOU CAN FIND ME AT;
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
____________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
Chronotypes, Social Jetlag, and its impact on HealthDoes your teenager struggle to get up in the morning and sleeps all weekend?
Does having a "sleep-in" bank sleep for you?
Are you a "Morning Lark" or a "Night Owl?"
What is your chronotype and how does it impact your day and sleep routine.
What are the risks to our health of being out of alignment with our circadian rythm?
In this episode I discuss
👉 What is a chronotype
👉🏻 How the Circadian Rhythm works
👉🏼 The impact an irregular sleep pattern has on health
👉🏽 What are the health risks
👉🏾 Tips to combat Social Jetlag
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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.
____________________________________________________________
PCOS - Evidence-based strategies
Do you suffer from PCOS?
If you do then this podcast is for you.
if you don't, then you'll get an espresso snapshot of what it is and then you can sympathise with the sufferers.
PCOS affects 1 in 10 women of childbearing age and twice as many shift workers.
So what does the evidence say to help sufferers with PCOS?
In this episode I discuss
👉 The complexity of PCOS
👉🏻 What is required for a diagnosis of PCOS
👉🏼 What improves PCOS?
👉🏽 Is there an optimal diet for PCOS
👉🏾 Supplementation for PCOS
👉🏿 How does PCOS affect women?
👉 A simple nighttime strategy to assist PCOS sufferers
👉🏻 Is weight loss harder for PCOS sufferers?
Myo-Inositol
https://au.myprotein.com/sports-nutrition/100-inositol-powder/12313474.html
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive, not just survive while performing shift work.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
Protein, Why the hype?
When we think about protein one of the first visions that come to mind is of "Gym Bro's" walking around with Protein Shakers, right?
However, protein is the most underrated food we consume as humans. Why is it so important?
In this espresso episode, I talk about what protein actually is and why it's so important for us to include in our daily diet.
I discuss
👉 What protein actually is
👉🏻 What are amino acids?
👉🏼 What's the difference between non-essential and essential amino acids
👉🏽 Are BCAA's as a supplement necessary?
👉🏾 What makes a complete protein and an incomplete protein?
👉🏿 What body functions do proteins assist with?
👉 How much protein do we need to consume daily for optimal health?
👉🏻 Is Protein dangerous for your kidneys?
👉🏼 Whey powders and what to look for when buying a protein powder.
👉🏽 Protein as a fat loss strategy.
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
COACH MARK CARROLLCoach Mark Carroll is extremely well known in the health and fitness industry.
Coaching world champions to the stage proves incredible knowledge as a coach, but he has also coached people just like you.
Mark motivates people to fall in love with fueling their body to perform in the gym as well as gain a passion for resistance training.
3 1/2 years ago Coach Mark Carroll released his first 12 week training guide with a nutrition and resistance training program and people started learning about nutrition for training and basic resistance training to gain a love for it.
100,000 Guidebooks later I was very humbled to have Coach Mark Carroll on the show
We discussed
👉 Why resistance training is important
👉🏻 Why resistance training is important for females
👉🏼 What does an ideal week of exercise look like to a shift worker
👉🏽 The benefits of LISS training
👉🏾 If you only had 3 days to train what would be optimal
👉🏿 Is there any benefit to training 3 times a week.
👉 Is gym a good fat loss strategy
👉🏻 The importance of knowing your maintenance calories.
👉🏼 The benefit of flexible dieting.
TO CALCULATE 65% OF YOUR MAXIMUM HEART RATE
220 minus [Your Age} = N
N X 0.65 = 65% of your Max Heart rate
REACH OUT TO COACH MARK CARROLL
WebsiteInstagram
If you enjoyed the podcast please subscribe and give it a rating and review.
________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
________________________________________________
YOU CAN FIND ME AT;
WebsiteFacebookInstagramLinkedInYouTube
___________________________________________________
COACHING
1:1 Coaching
____________________________________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
____________________________________________________
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.
_____________________________________________________
Considerations for females performing shift work.
In the famous words of Dr Tracy Sims "Women are not small men"
In today's episode, I discuss
- Is shift work more harder for females than it is for men?
- What complicates shift work for females
- What are good strategies to help female shift workers?
- What should female shift workers avoid doing?
You can download my free e-book on "why we should fast overnight and how to optimise the overnight fast" through my website.
https://ahealthyshift.com/
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
THIS EPISODE
"How you breathe matters"
As shift workers, our body is already stressed by being out of sync with its circadian rhythm (Biological Clock)
The way we breathe is a window into which state of our autonomic nervous system we are in.
Are you in a sympathetic (fight or flight) or a parasympathetic (rest and digest) state?
During this episode I discuss
- The 3 sides of the autonomic nervous system
- The Enteric nervous system (ENS)
- The Sympathetic nervous system (SNS)
- The Parasympathetic nervous system (PSNS)
- How to check which state you are in
- How to get back into a parasympathetic state quickly.
- Why does it matter so much?
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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.
____________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
THIS EPISODE
Fatigue is a symptom so look at these causes first
As shift workers, we are always fatigued. We blame it on "Shift work" but fatigue is a symptom of many things.
In this episode I discuss vital things to look at to identify what may be causing fatigue in your life.
I discuss
- Blood Work
- Sleep
- Hydration
- Vitamin D
- Iron
- Vitamin B12
- Regular Movement
If you enjoyed the podcast please subscribe, share it and give it a rating and review.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
THIS EPISODE
Angela Borges is "The Healthy Diary" and is the absolute queen of "Meal Prepping" on social media.
Angela has been featured in The Daily Mail numerous times for her efficient rapid weekly meal preps.
You can read those articles here
This interview will have you reaching for a pen and paper as Angela talks us, poor shift workers, through simple and effective meal prepping covering...
👉 Why do shift workers find it so hard to meal prep?
👉🏻 What are the benefits/advantages of meal prepping?
👉🏼 Where to start?
👉🏽 The time and energy-saving “No Prep meal prep.”
👉🏾 Vital appliances for efficiency
👉🏿 What staples should you have in the pantry
👉 "Bang for buck" nutritious snacks
👉🏻 Angela's light bulb meal prep moment she had in her life of meal prepping?
👉🏼 Angela talks about her 3 e-books and shares a special code for listeners.
Get Angela's E-Books HERE
USE CODE: ahealthyshift
REACH OUT TO ANGELAWebsiteInstagramTikTok
Private Facebook Group for Women
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
YOU CAN FIND ME AT;
WebsiteFacebookInstagramLinkedInYouTube
________________________________________________________________
COACHING
1:1 Coaching
____________________________________________________________
Recommended Products for Shift Workers
Manta Sleep MaskSwanwick - Blue Light BlockersJarrow - Ashwagandha (KSM-66)Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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.
____________________________________________________________
Shift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you live a happy and healthy life with more energy to thrive while performing shift work.
**THIS EPISODE
"*Start with the basics, my 5 pillars of health"*
As shift workers, by the very nature of what we do, the world has been out of control for the last few years at least, hasn't it?
When it comes to looking after ourselves we are generally all or nothing.
Most of the time, it's nothing, but it doesn't need to be.
Due to lack of education, we self-sabotage, making poor choices, because we just don't know any better.
If we can just take a few steps in the right direction we can be so much better.
In this episode, I talk about my 5 pillars of health and how, even as a shift-worker we can take minor steps in the right direction.
I discuss
- Sleep
- Nutrition
- Hydration
- Movement
- Stress
If you enjoyed the podcast please subscribe and give it a rating and review.
__________________________________________________________________
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________
**Welcome to the very first episode of A Healthy Shift Podcast
In this episode, I introduce myself, my practice, and what I hope for you to get from the podcast.**
Shift work can be brutal, but it doesn't have to be. As a veteran shift worker of more than 37 years, I discuss evidence-based strategies in NutritioShift work can be brutal, but it doesn't have to be. As a veteran 24/7 shift worker of almost four decades, I discuss evidence-based strategies in Nutrition, Health & Wellbeing, to help you to live a happy and healthy life with more energy to thrive while performing shift work.
If you enjoyed the podcast please subscribe and give it a rating and review.
YOU CAN FIND ME AT
Website
YouTube
_______________________________________________________________
COACHING
1:1 Coaching
_______________________________________________________________
Recommended Products for Shift Workers
Manta Sleep Mask
Swanwick - Blue Light Blockers
Jarrow - Ashwagandha (KSM-66)
Bose Sleepbuds II
Some links are affiliate links, which means I earn a small commission if you buy through the link at no extra cost to you. You do not have to use these links, but if you do, thank you for supporting my content!
___________________________________________________________
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 information contained in this podcast including but not limited to economic loss, injury, illness or death.
____________________________________________________________