Shows
A Healthy Shift | The Shift Work Podcast[396]- Your host on Radio 3AW - Talk Back Radio 03-08-2026Text me what you thought of the show 😊Why Most Shift Workers Never Get Taught How to Do Shift Work Properly | Shift Work ChampionsDescriptionIn 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 Cha...
2026-08-0333 minA Healthy Shift | The Shift Work Podcast[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025Text 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...
2025-09-1738 minA Healthy Shift | The Shift Work Podcast[253] - Chloe Spring - It All Falls Apart If Management Don't Support ItText 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running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?In this powerful and confronting episode, Roger Sutherland sits down with former emergency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 fac...
2025-05-221h 07A Healthy Shift | The Shift Work Podcast[245] - Creatine Not Just for the Gym — What Every Shift Worker Over 40 Should KnowText 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...
2025-04-2711 minA Healthy Shift | The Shift Work Podcast[241] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 17-04-2025Text 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 faste...
2025-04-1837 minA Healthy Shift | The Shift Work Podcast[233] - Conquering the Mental Struggles of Shift WorkText 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 impor...
2025-03-2316 minA Healthy Shift | The Shift Work Podcast[227] - Why Drinking 500ml of Water Upon Waking is a Game Changer for Shift WorkersText 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 the...
2025-02-2714 minA Healthy Shift | The Shift Work Podcast[224] - The Power of a 30-Minute Walk for Shift WorkersText 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. Thi...
2025-02-1312 minA Healthy Shift | The Shift Work Podcast[223] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 06/02/2025Text 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 resil...
2025-02-0748 minA Healthy Shift | The Shift Work Podcast[222] - The Power of Morning Light A Game Changer for Shift WorkersText 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 fre...
2025-02-0615 minA Healthy Shift | The Shift Work Podcast[220] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 23/01/2025Text 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 leg...
2025-01-241h 12A Healthy Shift | The Shift Work Podcast[219] - Could it be Compassion Fatigue?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...
2025-01-2317 minA Healthy Shift | The Shift Work Podcast[217] - Maternal Shift Work - The Hidden Health Risks for Mothers and BabiesText 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 ter...
2025-01-0913 minA Healthy Shift | The Shift Work Podcast[215] - Navigating those Breakroom TreatsText 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 typic...
2024-12-2615 minA Healthy Shift | The Shift Work Podcast[214] - The Ultimate Sleep Environment - How to Sleep Better Even doing Shift WorkText 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 unloc...
2024-12-1913 minA Healthy Shift | The Shift Work Podcast[213] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/12/2024Text 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 lin...
2024-12-191h 17A Healthy Shift | The Shift Work Podcast[212] - Blue Light may Not Stop You Falling Sleep, But.....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 str...
2024-12-1219 minA Healthy Shift | The Shift Work Podcast[210] - Your host and Hailey Jamieson on Radio 3AW - Australia Overnight - Talk Back Radio 05/12/2024Text 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 com...
2024-12-051h 16A Healthy Shift | The Shift Work Podcast[209] - How AI Will Transform Shift Work EnvironmentsText 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...
2024-12-0118 minA Healthy Shift | The Shift Work Podcast[208] - Step Into the Light - How Infrared Therapy Could Transform Shift Worker HealthText 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 fit...
2024-11-2816 minA Healthy Shift | The Shift Work Podcast[206] - What Vitamins Minerals Work Well TogetherText 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...
2024-11-2118 minA Healthy Shift | The Shift Work Podcast[205] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 21/11/2024Text 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. Lis...
2024-11-2138 minA Healthy Shift | The Shift Work Podcast[204] - Understanding Melatonin and Its Role Beyond SleepText 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 win...
2024-11-1714 minA Healthy Shift | The Shift Work Podcast[203] - Why Dehydration and Hunger Feel the Same – And What to Do About ItText 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 int...
2024-11-1414 minA Healthy Shift | The Shift Work Podcast[202] - Hydration for Better Sleep After a Night ShiftText 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.
2024-11-1215 minA Healthy Shift | The Shift Work Podcast[201] - Why Hydration Matters More for Shift WorkersText 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 nat...
2024-11-1015 minA Healthy Shift | The Shift Work Podcast[200] - Mastering Your Circadian Rhythm The Power of Light Food Timing and MovementText 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 adv...
2024-11-0715 minA Healthy Shift | The Shift Work Podcast[199] - Support your Circadian Rhythm to Dominate Shift WorkText 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.
2024-11-0321 minA Healthy Shift | The Shift Work Podcast[198] - The Importance of Regular Eating to Combat CravingsText 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 res...
2024-10-3111 minA Healthy Shift | The Shift Work Podcast[197] - HELP! I Can't Stop These CravingsText 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 int...
2024-10-2724 minA Healthy Shift | The Shift Work Podcast[195] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24/10/2024Text 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 shi...
2024-10-2439 minA Healthy Shift | The Shift Work Podcast[194] - Fueling Your Shift - The Power of Low GI Foods for Steady EnergyText 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 nut...
2024-10-2016 minA Healthy Shift | The Shift Work Podcast[192] - Coaching Shift Workers One2One - Thriving Not Just SurvivingText 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 desig...
2024-10-1310 minA Healthy Shift | The Shift Work Podcast[190] - Health Impacts of Shift Work – The Need for Action and Simple StrategiesText 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 des...
2024-10-0614 minA Healthy Shift | The Shift Work Podcast[189] - The Power of Daylight - How Every Colour of Light Benefits Your HealthText 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 lig...
2024-10-0318 minA Healthy Shift | The Shift Work Podcast[185] - Polite Hunger vs Rude Hunger - Understanding Your Body’s SignalsText 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 sha...
2024-09-2215 minA Healthy Shift | The Shift Work Podcast[184] - Get Your "Light Diet" Right, and ThriveText 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 cog...
2024-09-1921 minA Healthy Shift | The Shift Work Podcast[183] - When You Eat Matters for a Shift Workers’ HealthText 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 con...
2024-09-1517 minA Healthy Shift | The Shift Work Podcast[182] - Jack Hallows - 3 Days Training a Week. Is it enough?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...
2024-09-121h 00A Healthy Shift | The Shift Work Podcast[180] - The Cognitive Benefits of Creatine for Shift WorkersText 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 scie...
2024-09-0807 minA Healthy Shift | The Shift Work Podcast[179] - What is the Best Sleep Aid for Shift Workers?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...
2024-09-0511 minA Healthy Shift | The Shift Work Podcast[178] - If this hurts, I'm talking to youText 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...
2024-09-0122 minA Healthy Shift | The Shift Work Podcast[177] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 29/08/2024Text 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.Eve...
2024-08-301h 21A Healthy Shift | The Shift Work Podcast[176] - Dr Martin Moore-Ede - The Impact of Blue Light in our Work EnvironmentsText 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 obe...
2024-08-291h 05A Healthy Shift | The Shift Work Podcast[175] - Melatonin, Beyond SleepText 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...
2024-08-2512 minA Healthy Shift | The Shift Work Podcast[174] - Sgt SUTHERLAND - Code 2 and OffText me what you thought of the show 😊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-capabilityWebsite: https://ahealthyshift.com.auLi...
2024-08-2446 minA Healthy Shift | The Shift Work Podcast[172] - 8 Sleep Myths BustedText 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 ove...
2024-08-1817 minA Healthy Shift | The Shift Work Podcast[171] - Menopause and Night Shift Sleep Solutions for WomenText 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...
2024-08-1516 minA Healthy Shift | The Shift Work Podcast[170] - How Does Shift Work Impact your Mental Health?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 o...
2024-08-1120 minA Healthy Shift | The Shift Work Podcast[168] - Optimising Your Week as a Shift Working MumText 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...
2024-08-0432 minA Healthy Shift | The Shift Work Podcast[167] - Nutrition Timing and Meal Planning for Optimal Energy while Working ShiftsText 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, magnesi...
2024-08-0117 minA Healthy Shift | The Shift Work Podcast[166] - The Importance of Magnesium for Shift WorkersText 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 beh...
2024-07-2813 minA Healthy Shift | The Shift Work Podcast[165] - The Circadian Rhythm An Anticipatory System Essential to HealthText 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 reve...
2024-07-2517 minA Healthy Shift | The Shift Work Podcast[164] - Caffeine and Stimulants, The Pros and ConsText 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 pro...
2024-07-2116 minA Healthy Shift | The Shift Work Podcast[163] - Managing Family and Social Life as a Shift WorkerText 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 wor...
2024-07-1814 minA Healthy Shift | The Shift Work Podcast[162] - Could Zinc be a Hidden Gem for Shift Workers?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 sup...
2024-07-1613 minA Healthy Shift | The Shift Work Podcast[161] - Unlocking Better Sleep: The Benefits of Natural Supplements for Shift WorkersText 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, sta...
2024-07-1516 minA Healthy Shift | The Shift Work Podcast[160] - Building Resilience and Improving Mental HealthText 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 tha...
2024-07-1413 minA Healthy Shift | The Shift Work Podcast[159] - Shift work - The Health Impacts and Strategies to Support YouText 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...
2024-07-1125 minA Healthy Shift | The Shift Work Podcast[158] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 11/07/2024Text 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 thr...
2024-07-1135 minA Healthy Shift | The Shift Work Podcast[156] - Effective Approaches for a Healthy Work-Life BalanceText 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 int...
2024-07-0720 minA Healthy Shift | The Shift Work Podcast[154] - Alcohol!! But it helps me to relax and sleepText 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 alcoh...
2024-06-3014 minA Healthy Shift | The Shift Work Podcast[153] - Shock Horror!!! Carbs and ShiftworkText 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 dow...
2024-06-2713 minA Healthy Shift | The Shift Work Podcast[152] - Help!!! I Can't Stop SnackingText 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 diges...
2024-06-2314 minA Healthy Shift | The Shift Work Podcast[150] - IBS, The Shiftworkers Curse. Let's address itText 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...
2024-06-1815 minA Healthy Shift | The Shift Work Podcast[147] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 13/06/2024Text 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 tax...
2024-06-171h 18A Healthy Shift | The Shift Work Podcast[149] - Snack Ideas for the 24:7 shift workerText 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...
2024-06-1614 minA Healthy Shift | The Shift Work Podcast[148] - 3 Pillars to Supercharge your Shiftworking LifeText 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...
2024-06-1311 minA Healthy Shift | The Shift Work Podcast[146] - Night Eating - The biological impacts on your healthText 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, lin...
2024-06-1114 minA Healthy Shift | The Shift Work Podcast[142] - Protein Powders Explained – WPC, WPI, Casein, and Plant ProteinsText 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...
2024-05-2620 minA Healthy Shift | The Shift Work Podcast[141] - A new strategy for that sleep between nightsText 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 soc...
2024-05-2325 minA Healthy Shift | The Shift Work Podcast[139] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02/05/2024Text me what you thought of the show 😊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...
2024-05-021h 17A Healthy Shift | The Shift Work Podcast[138] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/04/2024Text me what you thought of the show 😊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 mat...
2024-04-1839 minA Healthy Shift | The Shift Work Podcast[137] - Intermittent Fasting. We're doing it wrongText me what you thought of the show 😊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: calor...
2024-04-1322 minA Healthy Shift | The Shift Work Podcast[135] - Does what we eat and when we eat really matter?Text me what you thought of the show 😊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 wit...
2024-04-0921 minA Healthy Shift | The Shift Work Podcast[134] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04/04/2024Text me what you thought of the show 😊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 abo...
2024-04-0459 minA Healthy Shift | The Shift Work Podcast[132] - If every shift worker did this one thing, they'd thriveText me what you thought of the show 😊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 j...
2024-03-2417 minA Healthy Shift | The Shift Work Podcast[129] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 07/03/2024Text me what you thought of the show 😊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...
2024-03-0738 minA Healthy Shift | The Shift Work Podcast[128] - Sleep - Part 3 - How to get back to sleep after wakingText me what you thought of the show 😊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 fos...
2024-03-0721 minA Healthy Shift | The Shift Work Podcast[127] - Sleep - Part 2 - How to wake up less frequentlyText me what you thought of the show 😊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 int...
2024-03-0524 minA Healthy Shift | The Shift Work Podcast[126] - Sleep - Part 1 - Why do we wake up during sleep?Text me what you thought of the show 😊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 napp...
2024-03-0325 minA Healthy Shift | The Shift Work Podcast[118] - Creatine manipulation to support shift work fatigueText me what you thought of the show 😊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...
2024-02-0709 minA Healthy Shift | The Shift Work Podcast[106] - Night Shift - Part 2 - The optimal way to navigate the night shiftText me what you thought of the show 😊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...
2024-01-0922 minA Healthy Shift | The Shift Work Podcast[105] - Night Shift - Part 1 - The optimal way to go into the night shiftText me what you thought of the show 😊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...
2024-01-0818 minA Healthy Shift | The Shift Work Podcast[97] - Dietary Fats: Uncovering the Benefits for Shift WorkersText me what you thought of the show 😊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 d...
2023-11-1217 minA Healthy Shift | The Shift Work Podcast[95] - Social Jet Lag, Jet Lag and Shift Work, What ties them all together?Text me what you thought of the show 😊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 healt...
2023-11-0524 minA Healthy Shift | The Shift Work Podcast[94] - Natalie Alchin - On Shift Work Burnout, 'Non-Negotiables', and the Importance of Self-Care StrategiesText me what you thought of the show 😊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...
2023-10-1953 minA Healthy Shift | The Shift Work Podcast[90] - How can we "check-in" on our shift working colleagues?Text me what you thought of the show 😊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 li...
2023-09-2411 minA Healthy Shift | The Shift Work Podcast[88] - How do I stop the fat gain as a shift worker?Text me what you thought of the show 😊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...
2023-09-2114 minA Healthy Shift | The Shift Work Podcast[87] - Unraveling the World of Supplements: Essential Insights for Shift WorkersText me what you thought of the show 😊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 be...
2023-09-1434 minA Healthy Shift | The Shift Work Podcast[86] - Thriving in Shift Work: Nutrition, Hormones, and Self-Care StrategiesText me what you thought of the show 😊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...
2023-09-1020 minA Healthy Shift | The Shift Work Podcast[83] - Revamp Your Day Off: The Art of Thriving in a Shift Work LifestyleText me what you thought of the show 😊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...
2023-08-3119 minA Healthy Shift | The Shift Work Podcast[82] - Let's take a few minutes to pause. How shift work impacts us mentally and physicallyText me what you thought of the show 😊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 thi...
2023-08-2728 minA Healthy Shift | The Shift Work Podcast[76] - What do you mean "Get regular sleep?"Text me what you thought of the show 😊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 slee...
2023-08-0617 minA Healthy Shift | The Shift Work Podcast[75] - Stress and ShiftworkText me what you thought of the show 😊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 enh...
2023-08-0332 minA Healthy Shift | The Shift Work Podcast[72] - Embracing Change: Finding Motivation and Time as a Shift WorkerText me what you thought of the show 😊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 u...
2023-07-2313 minA Healthy Shift | The Shift Work Podcast[70] - Embracing Body Positivity: Breaking Free from Negative Body ImageText me what you thought of the show 😊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 sel...
2023-07-1617 minA Healthy Shift | The Shift Work Podcast[66] - If you struggle coming out of nights, try thisText me what you thought of the show 😊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 c...
2023-07-0614 minA Healthy Shift | The Shift Work Podcast[46] - How can we best support our immune system?Text me what you thought of the show 😊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 d...
2022-11-2024 minA Healthy Shift | The Shift Work Podcast[22] - Are there any benefits of doing shift work?Text me what you thought of the show 😊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....
2022-08-2815 min