Shows
A Healthy Shift[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...
2025-09-1740 minA Healthy Shift[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running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?In this powerful and confronting episode, Roger Sutherland sits down with former emergency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 09A Healthy Shift[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...
2025-04-2713 minA Healthy Shift[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...
2025-04-1839 minA Healthy Shift[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...
2025-03-2317 minA Healthy Shift[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...
2025-02-2716 minA Healthy Shift[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...
2025-02-1314 minA Healthy Shift[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...
2025-02-0750 minA Healthy Shift[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...
2025-02-0616 minA Healthy Shift[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 14A Healthy Shift[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...
2025-01-2319 minA Healthy Shift[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...
2025-01-0915 minA Healthy Shift[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...
2024-12-2616 minA Healthy Shift[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...
2024-12-1915 minA Healthy Shift[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 19A Healthy Shift[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...
2024-12-1221 minA Healthy Shift[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 18A Healthy Shift[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...
2024-12-0120 minA Healthy Shift[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...
2024-11-2818 minA Healthy Shift[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...
2024-11-2119 minA Healthy Shift[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...
2024-11-2141 minA Healthy Shift[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...
2024-11-1716 minA Healthy Shift[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...
2024-11-1416 minA Healthy Shift[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.
2024-11-1216 minA Healthy Shift[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...
2024-11-1017 minA Healthy Shift[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...
2024-11-0717 min