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PODCAST

A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker

A Healthy Shift Podcast with Roger SutherlandWelcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get

health & fitness nutrition

All Episodes

16:04

[233] - Conquering the Mental Struggles of Shift Work

A Healthy Shift ·

2025/03/23

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

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79:52

[232] - Chris Payten - Breathwork, Completely free....

A Healthy Shift ·

2025/03/20

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

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14:52

[231] - The ‘I'll Just Rest My Eyes’ Struggle -...

A Healthy Shift ·

2025/03/16

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

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21:09

[230] - I’ve Been Up for 16 Hours and I'm Still...

A Healthy Shift ·

2025/03/13

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

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25:26

[229] - International Women’s Day-Acknowledging &...

A Healthy Shift ·

2025/03/07

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

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72:26

[228] - Sophie Ballantyne - How did a 24/7 Shift...

A Healthy Shift ·

2025/03/06

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

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14:33

[227] - Why Drinking 500ml of Water Upon Waking is a...

A Healthy Shift ·

2025/02/27

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

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42:43

[226] - The Night Shift Strategy That Took Tam from...

A Healthy Shift ·

2025/02/20

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

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50:15

[225] - Your host on Radio 3AW - Australia Overnight...

A Healthy Shift ·

2025/02/20

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,

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12:44

[224] - The Power of a 30-Minute Walk for Shift Workers

A Healthy Shift ·

2025/02/13

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

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47:34

[223] - Your host on Radio 3AW - Australia Overnight...

A Healthy Shift ·

2025/02/07

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

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15:09

[222] - The Power of Morning Light A Game Changer...

A Healthy Shift ·

2025/02/06

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

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47:45

[221] - Dr Olivia Walch - How we can get into a...

A Healthy Shift ·

2025/01/30

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

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71:53

[220] - Your host on Radio 3AW - Australia Overnight...

A Healthy Shift ·

2025/01/24

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

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17:53

[219] - Could it be Compassion Fatigue?

A Healthy Shift ·

2025/01/23

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

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46:20

[218] - Kate Morris - Calling You Out on Your BS

A Healthy Shift ·

2025/01/16

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

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13:40

[217] - Maternal Shift Work - The Hidden Health Risks...

A Healthy Shift ·

2025/01/09

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

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94:14

[216] - Dr. Ian Dunican PhD - Sleep and Shiftwork

A Healthy Shift ·

2025/01/02

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

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15:06

[215] - Navigating those Breakroom Treats

A Healthy Shift ·

2024/12/26

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

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13:57

[214] - The Ultimate Sleep Environment - How to Sleep...

A Healthy Shift ·

2024/12/19

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.

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330 results

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