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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

16:44

[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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17:12

[183] - When You Eat Matters for a Shift Workers’ Health

A Healthy Shift ·

2024/09/15

Text 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

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61:29

[182] - Jack Hallows - 3 Days Training a Week. Is it...

A Healthy Shift ·

2024/09/12

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

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78:45

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

A Healthy Shift ·

2024/09/12

Text me what you thought of the show 😊How do continuous protests in Melbourne strain Victoria Police and their resources? Join us as we uncover the grueling conditions officers face, from being stationed far from home to enduring long shifts with minimal sustenance. We highlight their emotional struggles, balancing demanding roles with family responsibilities while enduring public abuse. Plus, hear from our caller Cole, who shares his positive experiences with the police and his concerns

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7:21

[180] - The Cognitive Benefits of Creatine for Shift...

A Healthy Shift ·

2024/09/08

Text 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

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11:17

[179] - What is the Best Sleep Aid for Shift Workers?

A Healthy Shift ·

2024/09/05

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

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22:06

[178] - If this hurts, I'm talking to you

A Healthy Shift ·

2024/09/01

Text 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,

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81:57

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

A Healthy Shift ·

2024/08/30

Text 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

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66:32

[176] - Dr Martin Moore-Ede - The Impact of Blue...

A Healthy Shift ·

2024/08/29

Text 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

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12:43

[175] - Melatonin, Beyond Sleep

A Healthy Shift ·

2024/08/25

Text 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.

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47:06

[174] - Sgt SUTHERLAND - Code 2 and Off

A Healthy Shift ·

2024/08/24

Text me what you thought of the show 😊Support the Show.Are you struggling with your sleep?Learn all about the Enhancd All Natural Sleep Gummieshttps://ahealthyshift.com/enhancd-sleep-gummies----------------------------- YOU CAN FIND ME AT Website Facebook Instagram LinkedIn YouTube COACHING One2One Coaching One Off Consults ________________________ FREE E-BOOK - “The best way to eat on Night shift” IN-HOUSE SEMINARS - Enquire Here _____________________ Disclaimer: Roger Sutherland is not a

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330 results

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