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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

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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26:38

[173] - Light, Why it has such an Impact on our Health

A Healthy Shift ·

2024/08/22

Text me what you thought of the show 😊Have you ever wondered how the light you’re exposed to throughout the day can impact your overall health and well-being? Unlock the secrets to optimizing your circadian rhythm and mitigating the harmful effects of blue light exposure, especially if you're a shift worker. In this episode of "A Healthy Shift Podcast," we promise you’ll learn actionable steps to harness the power of natural light by embracing the "sky before screen" philosophy. Discover why

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17:09

8 Sleep Myths Busted

A Healthy Shift ·

2024/08/18

Text me what you thought of the show 😊Can you really train yourself to survive on less sleep? Get ready to shatter some long-held myths about sleep that could be undermining your health and well-being! I, Roger Sutherland, am here to set the record straight and provide you with evidence-based strategies to improve your sleep quality and overall health. In this eye-opening episode of A Healthy Shift, we expose the misleading advice often propagated by fitness influencers and highlight the

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16:18

[171] - Menopause and Night Shift Sleep Solutions for...

A Healthy Shift ·

2024/08/15

Text me what you thought of the show 😊What if the combination of menopause and night shifts could be less of a nightmare? Join host Roger Sutherland, a veteran shift worker and certified Nutritionist, as we uncover evidence-based strategies to manage sleep disturbances during menopause while juggling the demands of shift work. In this episode of A Healthy Shift, Roger dives into the critical intersection of menopause and irregular work hours, shedding light on how hormonal fluctuations can

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20:34

[170] - How Does Shift Work Impact your Mental Health?

A Healthy Shift ·

2024/08/11

Text me what you thought of the show 😊Can shift work be detrimental to your mental health? In this episode of A Healthy Shift, I, Roger Sutherland, provide a comprehensive look into the complex relationship between irregular work hours and mental well-being. We delve into the disruption of our natural circadian rhythms and the resulting hormonal imbalances that make shift workers more prone to conditions like depression and anxiety. Beyond the biological impacts, we discuss how the lifestyle

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32:17

[169] - Simple Strategies to Make Your Shift Working...

A Healthy Shift ·

2024/08/08

Text me what you thought of the show 😊What if you could transform your chaotic shift work schedule into a life of balance and wellness? In today's episode of A Healthy Shift, we tackle the unique hurdles of shift work, from erratic sleep patterns to unpredictable mealtimes. First, we break down the importance of creating a sleep sanctuary. Discover practical tips like decluttering your bedroom, investing in blackout curtains, and using white noise machines to ensure your sleep is

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33:27

[168] - Optimising Your Week as a Shift Working Mum

A Healthy Shift ·

2024/08/04

Text me what you thought of the show 😊What if you could transform your chaotic shift-working life into a well-balanced and fulfilling existence? Join me, Roger Sutherland, as I guide you through evidence-based strategies to not just survive, but thrive as a shift-working mum. In this episode of the Healthy Shift podcast, I shine a spotlight on the incredible efforts of mothers juggling the demands of work, family, and personal well-being, offering heartfelt support and practical solutions

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17:33

[167] - Nutrition Timing and Meal Planning for...

A Healthy Shift ·

2024/08/01

Text me what you thought of the show 😊Ever wondered how you can maintain peak energy levels while working irregular hours? Join Roger Sutherland in this transformative episode of the Healthy Shift podcast, where we unlock the secrets to nutrition, timing, and meal planning tailored specifically for shift workers. You'll discover how meal timing can harmonize your internal clock, preventing fatigue and promoting consistent energy. Understand the critical role of macronutrients—like complex

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13:44

[166] - The Importance of Magnesium for Shift Workers

A Healthy Shift ·

2024/07/28

Text me what you thought of the show 😊Could magnesium be the ultimate game-changer for shift workers? Discover how this essential macro mineral can transform your sleep, reduce stress, and sharpen your overall health. Host Roger Sutherland, a certified Nutritionist and veteran Law Enforcement Officer, takes you on an insightful journey into the world of magnesium. Learn why nearly half of adults in Australia and the United States are deficient in this critical nutrient, and explore the

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17:50

[165] - The Circadian Rhythm An Anticipatory System...

A Healthy Shift ·

2024/07/25

Text me what you thought of the show 😊Have you ever wondered how ignoring your body's internal clock can wreak havoc on your health? Master the art of aligning your lifestyle with your circadian rhythm and unlock the secrets to thriving as a shift worker. With nearly four decades of experience, I, Roger Sutherland, am here to illuminate the science behind circadian rhythms and their profound impact on everything from hormonal balance to metabolism and core body temperature. In this game-...

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16:35

[164] - Caffeine and Stimulants, The Pros and Cons

A Healthy Shift ·

2024/07/21

Text me what you thought of the show 😊Can caffeine be your secret weapon to thriving in the demanding world of shift work? Join me, Roger Sutherland, as we uncover the delicate balance between leveraging caffeine to boost productivity and the potential pitfalls that come with it. In this illuminating episode of A Healthy Shift, we'll dissect the benefits of caffeine, from heightened alertness and cognitive enhancement to improved physical performance, while also addressing the crucial

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14:23

[163] - Managing Family and Social Life as a Shift...

A Healthy Shift ·

2024/07/18

Text me what you thought of the show 😊Can you actually thrive as a shift worker while keeping your family and social life in balance? Discover the evidence-based strategies that will not only help you manage but excel in both your professional and personal life. In this episode of A Healthy Shift, I, Roger Sutherland, will walk you through the art of open communication with your loved ones, showing how a simple shared Google Calendar can transform misunderstandings into harmonious

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13:43

[162] - Could Zinc be a Hidden Gem for Shift Workers?

A Healthy Shift ·

2024/07/16

Text me what you thought of the show 😊Could a simple mineral supplement revolutionize your shift work experience? Tune in to this episode of the Healthy Shift podcast as host Roger Sutherland, a certified Nutritionist and veteran shift worker, unpacks the remarkable benefits of zinc picolinate. While the supplement industry often pushes unnecessary products, Roger focuses on evidence-based recommendations tailored to the unique nutritional needs of shift workers. Discover why essential

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16:16

[161] - Unlocking Better Sleep: The Benefits of...

A Healthy Shift ·

2024/07/15

Text me what you thought of the show 😊Are you ready to transform your sleep quality and finally wake up feeling refreshed? In today's episode of the Healthy Shift podcast, we uncover the secrets to achieving restorative sleep through natural supplements. I, Roger Sutherland, a seasoned shift worker and certified nutritionist, guide you through the incredible benefits of reishi mushroom extract, chamomile extract, passionflower extract, magnesium threonate, and essential B vitamins. These

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13:44

[160] - Building Resilience and Improving Mental Health

A Healthy Shift ·

2024/07/14

Text me what you thought of the show 😊Is your mental health suffering due to the demands of shift work? Join me, Roger Sutherland, certified Nutritionist and veteran Law Enforcement Officer, as I uncover the psychological toll of non-traditional work hours and offer practical, evidence-based strategies to enhance your mental resilience. In this episode of A Healthy Shift, we'll tackle the challenges of anxiety, depression, and burnout caused by circadian rhythm disruptions and social

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24:34

[159] - Shift work - The Health Impacts and...

A Healthy Shift ·

2024/07/11

Text me what you thought of the show 😊Ever wondered how you can maintain optimal health while working irregular hours? Join me, Roger Sutherland, a seasoned Law Enforcement Officer and certified Nutritionist with nearly four decades of shift work experience, as I uncover the long-term health impacts of shift work. Drawing from my own journey and the latest research in chronobiology, chrononutrition, and circadian rhythms, you'll gain valuable insights into managing the unique challenges that

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34:52

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

A Healthy Shift ·

2024/07/11

Text me what you thought of the show 😊Ever wondered how to manage sleep effectively while working night shifts? Join us for an enlightening conversation with Roger Sutherland, a veteran law enforcement officer and shift work coach, who shares invaluable insights on maintaining healthy sleep habits during irregular work hours. We'll hear from Len, a listener with 26 years of experience in Qantas Catering, and Maggie from Adelaide, who brings a light-hearted touch to the discussion. Together,

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13:30

[157] - Naps - Are there any benefits?

A Healthy Shift ·

2024/07/09

Text me what you thought of the show 😊Ever wondered how a simple nap could revolutionize your work life? As a veteran law enforcement officer and certified nutritionist, I've discovered the transformative power of a well-timed nap. In this episode of A Healthy Shift, I unpack the science behind why a brief 20 to 30-minute nap can sharpen your alertness, boost your cognitive performance, and elevate your mood without leaving you feeling groggy. I’ll share practical tips on how to seamlessly

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20:39

[156] - Effective Approaches for a Healthy Work-Life...

A Healthy Shift ·

2024/07/07

Text me what you thought of the show 😊Ever wondered how to conquer the chaos of shift work and still maintain a fulfilling personal life? Join me, Roger Sutherland, on a journey to unlock the secrets of balancing demanding work schedules with self-care and well-being. Drawing from my nearly 40 years of experience in shift work, I'll reveal essential strategies to combat burnout and stress. From scheduling "me time" to prioritising healthy nutrition, our discussion is packed with practical

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332 results

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