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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

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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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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340 results

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