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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

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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16:44

[193] - Arcashift - The App for Shift Workers

A Healthy Shift ·

2024/10/17

Text me what you thought of the show 😊Unlock the secrets to thriving as a shift worker with our latest episode featuring the innovative ArcaShift app by ArcaScope. We're bringing you an exclusive look at how this revolutionary tool can transform your chaotic schedule into a well-oiled machine, tailored to your unique sleep habits and circadian rhythms. Dr. Olivia Walsh, the brilliant mind behind ArcaScope, joins us to share insights on how the app's evidence-based recommendations can help

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10:55

[192] - Coaching Shift Workers One2One - Thriving Not...

A Healthy Shift ·

2024/10/13

Text me what you thought of the show 😊Ever felt like shift work is a never-ending battle against your own body? Join me, Roger Sutherland, as I unravel the secrets to not just surviving but thriving in the demanding world of shift work. With four decades of personal experience and specialised knowledge in tackling health issues from IBS and insomnia to complex women’s health concerns like PCOS and endometriosis, this episode promises to equip you with evidence-based strategies to reclaim

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76:22

[191] - Code One - Building Resilience - Thriving as...

A Healthy Shift ·

2024/10/10

Text me what you thought of the show 😊Discover the vibrant world behind the badge with our inspiring guest, Code One, a dedicated police officer who champions positivity in the chaotic realm of emergency services. Through his uplifting social media presence, Code One aims to counteract the pervasive negativity faced by first responders. Join us as we uncover the powerful impact of small actions and meaningful conversations in fostering personal and professional excellence within frontline

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14:31

[190] - Health Impacts of Shift Work – The Need for...

A Healthy Shift ·

2024/10/06

Text me what you thought of the show 😊Can shift work be hazardous to your health? Join Roger Sutherland as he unpacks the serious physical and mental tolls of working irregular hours. From battling metabolic disorders, type 2 diabetes, and cardiovascular disease to coping with depression, anxiety, and cognitive decline, shift workers face unique health challenges. Discover why eating at biologically inappropriate times and circadian misalignment can wreak havoc on your body, and learn about

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18:39

[189] - The Power of Daylight - How Every Colour of...

A Healthy Shift ·

2024/10/03

Text me what you thought of the show 😊Imagine transforming your shift work experience by simply harnessing the power of natural daylight. In this episode of "A Healthy Shift," Roger Sutherland reveals how daylight's different colors can become your secret weapon for maintaining optimal health. You'll learn why blue light in the morning energises you for the day ahead while eliminating it at night helps you wind down. Discover the unique benefits of red, orange, yellow, and green light and

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19:26

[188] - LISS Training - All the Benefits for the...

A Healthy Shift ·

2024/09/29

Text me what you thought of the show 😊What if you could enhance your cognitive function and metabolic health without feeling exhausted? Discover how Low-Intensity Steady-State (LISS) training, or Zone 2 cardio, can transform your life, especially if you are navigating the demanding world of shift work. On this episode of "A Healthy Shift," we unpack the science behind maintaining a heart rate at 65% of your maximum through activities like brisk walking, light jogging, or stationary biking.

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57:29

[187] - Erica Lumb - How does a plant eater get...

A Healthy Shift ·

2024/09/26

Text me what you thought of the show 😊Unlock the secrets to thriving on a plant-based diet while managing the unique demands of shift work with insights from Erica Lum, a triathlete and emergency nurse. Erica sheds light on how to meet your protein and micronutrient needs as a vegan or vegetarian, offering practical strategies for combining foods and supplementation. Discover the essential tips and tools shared in our discussion, including Erica's contributions to our plant-based cookbook,

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79:13

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

A Healthy Shift ·

2024/09/26

Text me what you thought of the show 😊Can shift work really disrupt your life, or can it be managed effectively? In this must-listen episode, we promise to uncover the secrets to balancing your sleep and circadian rhythms amidst the demands of shift work. From minimising blue light exposure to maximising sunlight, we explore how different light spectrums like infrared, ultraviolet, and green light can enhance your health and mood. Plus, don't miss the exciting news about the launch of "A

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15:14

[185] - Polite Hunger vs Rude Hunger - Understanding...

A Healthy Shift ·

2024/09/22

Text me what you thought of the show 😊Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transformative power of recognizing "polite hunger" versus "rude hunger" in this eye-opening episode of A Healthy Shift with Roger Sutherland. Learn how tuning into these body signals can help you make mindful, balanced food choices, ensuring you maintain energy and nutritional control, no matter how grueling your shift schedule may be.Join us as we break

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21:41

[184] - Get Your "Light Diet" Right, and Thrive

A Healthy Shift ·

2024/09/19

Text me what you thought of the show 😊Discover how you can revolutionize your health and productivity by mastering the "light diet" in our latest episode. Join Roger Sutherland as he explores the science behind light and its pivotal role in regulating our circadian rhythm, specifically for shift workers. Learn why daylight exposure is crucial for your body's natural clock, and how managing your blue light intake can significantly enhance your sleep, energy levels, and overall well-being.

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340 results

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