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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

76:15

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

A Healthy Shift ·

2024/12/19

Text me what you thought of the show 😊After four decades in law enforcement, Roger Sutherland brings a wealth of experience to our conversation, guiding us through the fascinating entwining of music and memory. We kick things off by embracing nostalgia, celebrating the golden days of radio and iconic DJs like Donnie Lunn and Alan Lappin. Roger reveals his latest musical obsession, Lola Young's "Messy," while we share our favorite karaoke hits, including classics from the Monkees and

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19:28

[212] - Blue Light may Not Stop You Falling Sleep,...

A Healthy Shift ·

2024/12/12

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

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51:14

[211] - Kaitlyn Menere - From Bad Girl to Bad A$$

A Healthy Shift ·

2024/12/05

Text me what you thought of the show 😊Join me for a transformative conversation with Kaitlyn Menere, a holistic psychotherapist who shares her journey from a party-driven makeup artist lifestyle to a path of healing and wellness. Diagnosed with Crohn's disease in 2019, Kaitlyn reassessed her choices, embracing significant changes. Her resilience in overcoming late nights, alcohol, and drugs serves as hope for shift workers facing similar struggles. Kaitlyn’s story highlights the importance

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75:36

[210] - Your host and Hailey Jamieson on Radio 3AW -...

A Healthy Shift ·

2024/12/05

Text me what you thought of the show 😊Unlock the secrets to thriving as a shift worker in our engaging conversation with Roger Sutherland and Hayley Jamieson. Meet Roger, a veteran law enforcement officer turned shift work coach, and Hayley, an ICU nurse, as they reveal the unique challenges and strategies for navigating life outside the 9-to-5 world. With insights from these experts, you'll discover how to maintain mental health, balance family and work life, and form meaningful connections

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18:42

[209] - How AI Will Transform Shift Work Environments

A Healthy Shift ·

2024/12/01

Text me what you thought of the show 😊Unlock the secrets to revolutionising shift work with AI and transform the way essential sectors operate. Join me, Roger Sutherland, as we challenge the traditional belief that AI cannot support roles like police officers, firefighters, and healthcare professionals. Discover how AI-powered systems can streamline the challenging task of rostering by analysing historical data and employee preferences to create optimised schedules that cater to individual

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16:28

[208] - Step Into the Light - How Infrared Therapy...

A Healthy Shift ·

2024/11/28

Text me what you thought of the show 😊What if you could turn back the clock, boost your energy, and improve your overall health with a simple, non-invasive therapy? Join me, Roger Sutherland, as I reveal the incredible potential of infrared light therapy on "A Healthy Shift." This groundbreaking therapy doesn’t just promise to make you look younger—it’s a bona fide health revolution, particularly for those navigating the demanding world of shift work. Discover how these invisible rays

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26:07

[207] - Understanding Your Autonomic Nervous System -...

A Healthy Shift ·

2024/11/24

Text me what you thought of the show 😊After years of wrestling with mental and physical turmoil during a demanding career with Victoria Police, I found a lifeline in understanding the autonomic nervous system. Discover how the delicate balance between the sympathetic and parasympathetic branches of the ANS can be a game changer for shift workers and frontline heroes. Through personal insights, I reveal the science behind chronic stress and how it manifests in our bodies, leading to a host of

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18:10

[206] - What Vitamins Minerals Work Well Together

A Healthy Shift ·

2024/11/21

Text me what you thought of the show 😊Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift worker. Join me, Roger Sutherland, as I draw from my years as a shift worker and certified nutritionist to guide you through the strategic combinations of vitamins that go beyond just popping pills. Imagine boosting your bone strength with the powerhouse pairing of vitamin D and calcium or supporting your brain health with the synergy of B12 and folate,

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37:57

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

A Healthy Shift ·

2024/11/21

Text me what you thought of the show 😊Journey back to 1974 as veteran law enforcement officer Roger Sutherland takes us on a nostalgic trip with his vivid memories of a David Cassidy concert at the iconic MCG. Explore the often overwhelming pressures of early stardom faced by young performers such as Cassidy and Justin Bieber. With a fond nod to rock legends, Roger discusses the differing paths of Bruce Springsteen, who remains grounded, and others who struggle with fame. We also dive into

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14:53

[204] - Understanding Melatonin and Its Role Beyond...

A Healthy Shift ·

2024/11/17

Text me what you thought of the show 😊Unlock the secret to mastering your circadian rhythm and revolutionise your approach to health with insights you never knew you needed! Join me, Roger Sutherland, as we embark on a journey to uncover the true power of melatonin beyond its reputation as a mere sleep enhancer. We debunk the myth of melatonin as a simple sleep pill and unveil its critical function as a circadian rhythm regulator, likening it to a conductor of your body's orchestra. Discover

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14:58

[203] - Why Dehydration and Hunger Feel the Same –...

A Healthy Shift ·

2024/11/14

Text me what you thought of the show 😊Could your late-night cravings really be a cry for water, not food? Join me, Roger Sutherland, as I unravel the mystery of why dehydration might be masquerading as hunger, especially for those of us navigating the unpredictable world of shift work. This bonus episode is all about understanding the signals our bodies send, which can often get tangled up when we're juggling odd hours and disrupted routines. We'll explore how the brain's hypothalamus might

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15:05

[202] - Hydration for Better Sleep After a Night Shift

A Healthy Shift ·

2024/11/12

Text me what you thought of the show 😊Can better hydration lead to a more restful sleep after a night shift? Discover the surprising impact of hydration on sleep quality with Roger Sutherland, a certified nutritionist and veteran law enforcement officer, in this episode of A Healthy Shift. With nearly four decades of shift work experience, Roger unveils evidence-based strategies to help fellow shift workers thrive. Learn how maintaining proper hydration can aid muscle recovery, regulate body

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15:45

[201] - Why Hydration Matters More for Shift Workers

A Healthy Shift ·

2024/11/10

Text me what you thought of the show 😊Can you tell the difference between hunger and thirst? Many shift workers can't, and it's impacting their health and performance more than they realise. Join me, Roger Sutherland, as we unravel the surprising connection between dehydration, hunger pangs, and energy dips that plague those who work irregular hours. With nearly 40 years in the trenches as a shift worker and the expertise of a certified nutritionist, I bring you a compelling exploration of

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15:44

[200] - Mastering Your Circadian Rhythm The Power of...

A Healthy Shift ·

2024/11/07

Text me what you thought of the show 😊Discover how you can take control of your body's internal clock and transform your shift work experience by mastering your circadian rhythm. I'll share insights into the underestimated power of light, the strategic timing of meals, and the importance of movement, all designed to help you not only survive but truly thrive in a shift work environment. Learn how the interplay between blue light and your brain's master clock impacts your sleep and mood, and

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21:31

[199] - Support your Circadian Rhythm to Dominate...

A Healthy Shift ·

2024/11/03

Text me what you thought of the show 😊Unlock the secrets to thriving in a 24/7 work environment with insights from Roger Sutherland, a certified nutritionist and veteran shift worker. Ever wondered how you can keep your energy levels up while working odd hours? This episode promises to reveal transformative strategies to align your lifestyle with your natural circadian rhythm, helping you combat fatigue and regain control over your health. Discover how daylight exposure serves as your ally,

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11:51

[198] - The Importance of Regular Eating to Combat...

A Healthy Shift ·

2024/10/31

Text me what you thought of the show 😊What triggers those relentless cravings during your shift work, and how can you finally put a stop to them? Tune in as we uncover the biological chaos that ensues when your body goes hungry for too long, and what you can do to stabilize your energy levels. Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer, as we explore the intricate dance between blood sugar drops and sudden hunger emergencies. This episode promises

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23:12

[197] - HELP! I Can't Stop These Cravings

A Healthy Shift ·

2024/10/27

Text me what you thought of the show 😊Could understanding the biological drivers of your cravings be the key to a healthier shift-working lifestyle? Join me, Roger Sutherland, as we uncover the hidden triggers behind those late-night snack attacks, especially for those in high-pressure jobs like healthcare. With my dual experience as a certified nutritionist and a veteran shift worker, I promise to guide you through the complexities of circadian misalignment, stress, and energy depletion,

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55:43

[196] - Chris Foster-Ramsay - The Brunch chat that...

A Healthy Shift ·

2024/10/24

Text me what you thought of the show 😊Facing the pressures of success while battling personal struggles can feel insurmountable. Chris Foster-Ramsey, a finance and mortgage broker, bravely shares his transformative journey from grappling with mental health and body image issues to finding profound change through the guidance of meaningful conversations and friendships. Discover how small, intentional shifts in lifestyle and mindset—spurred by serendipitous meetings—brought Chris clarity and

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38:04

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

A Healthy Shift ·

2024/10/24

Text me what you thought of the show 😊Discover the essential strategies for thriving as a shift worker from the insights of Roger Sutherland, a veteran law enforcement officer and dedicated coach. Roger shares his tried-and-true methods for maintaining energy levels and balancing the demands of fly-in, fly-out jobs, particularly in Western Australia. We also shine a light on the significant conversation around mental health, touching on the impactful "Man Talk" initiative in the finance

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16:48

[194] - Fueling Your Shift - The Power of Low GI...

A Healthy Shift ·

2024/10/20

Text me what you thought of the show 😊How can you not only survive but thrive as a shift worker grappling with erratic hours? Join me, Roger Sutherland, as we explore the transformative power of low glycemic index (GI) foods. Imagine maintaining steady energy levels and even improving your waistline amidst the chaos of shift work. In this episode, I promise to unravel the mysteries of the glycemic index and reveal how incorporating low GI foods into your diet can be a game-changer for anyone

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330 results

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