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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

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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82:31

[155] - Greg Potter PhD - Everything shift work,...

A Healthy Shift ·

2024/07/04

Text me what you thought of the show 😊Ever wondered how you can thrive even with a demanding shift work schedule? Join us as we unlock the secrets to maintaining peak health and performance with Dr. Greg Potter, PhD, a leading expert in sleep, circadian rhythms, nutrition, and metabolism. Greg brings a wealth of experience from his work with elite organizations like the US Naval Special Warfare Command and from coaching athletes to world records. This episode promises to equip shift workers

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14:13

[154] - Alcohol!! But it helps me to relax and sleep

A Healthy Shift ·

2024/06/30

Text me what you thought of the show 😊Can a single drink really impact your performance and well-being as a shift worker? Join me, Roger Sutherland, as we uncover the surprising effects of alcohol on our bodies, especially for those of us working irregular hours. You might use alcohol to relax or socialize, but have you ever considered the hidden costs? From impaired judgment and coordination to increased snacking and weight gain, I’ll walk you through the science behind how alcohol can

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13:45

[153] - Shock Horror!!! Carbs and Shiftwork

A Healthy Shift ·

2024/06/27

Text me what you thought of the show 😊Can cutting carbs actually make you feel worse? Discover the truth behind this common diet myth in our latest episode of "A Healthy Shift." As a veteran shift worker and certified nutritionist, I, Roger Sutherland, demystify the essential role of carbohydrates in our diet, especially for those of us burning the midnight oil. From brain function to muscle energy, learn why carbs are not the enemy and how they can be your best ally in maintaining peak

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14:25

[152] - Help!!! I Can't Stop Snacking

A Healthy Shift ·

2024/06/23

Text me what you thought of the show 😊Tired of constant snacking throwing off your energy and focus during your shift work? Discover the powerful combination of protein and fiber to help stabilize blood sugar, maintain muscle health, and boost immunity in this episode of "A Healthy Shift." Roger Sutherland takes you through practical tips on incorporating protein-rich foods like lean meats, fish, eggs, and plant-based options into your daily meals. You’ll understand why aiming for around 120

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53:07

[151] - Alan Borges - Using time management...

A Healthy Shift ·

2024/06/20

Text me what you thought of the show 😊Unlock the secrets to thriving as a shift worker with expert insights from Alan Borges in this compelling episode of "A Healthy Shift." Discover how to take control of your time with practical strategies designed to help you manage personal tasks amidst chaotic schedules. Alan's experience, both in his own professional life and in supporting his successful wife, Angela Borges, lends a rich perspective on balancing demanding work environments with

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15:50

[150] - IBS, The Shiftworkers Curse. Let's address it

A Healthy Shift ·

2024/06/18

Text me what you thought of the show 😊Can working non-traditional hours wreak havoc on your gut? Discover how shift work can exacerbate irritable bowel syndrome (IBS) and learn practical, evidence-backed strategies to manage it effectively. Join me, Roger Sutherland, a certified nutritionist and veteran shift worker, as I unveil why IBS is particularly challenging for those with irregular schedules. By sharing the transformative journey of a female client who conquered severe IBS in just

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77:32

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

A Healthy Shift ·

2024/06/17

Text me what you thought of the show 😊Discover the secrets to thriving on the night shift with Roger Sutherland from "A Healthy Shift." We tackle the profound challenges night shift workers face, from disrupted sleep patterns to maintaining overall health. Listen as Chris, a dedicated listener, shares his struggles with a regular sleep schedule, and Roger offers invaluable advice on achieving a balanced rhythm. The conversation underscores the critical importance of addressing sleep issues

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14:08

[149] - Snack Ideas for the 24:7 shift worker

A Healthy Shift ·

2024/06/16

Text me what you thought of the show 😊Are you tired of falling into the vending machine trap during your shifts? Discover how you can revolutionize your snacking habits with easy, nutritious options that keep your energy levels steady throughout your demanding work hours. Join me, Roger Sutherland—certified nutritionist and veteran law enforcement officer—as I share my top recommendations for convenient and healthy snacks that you can stash in your locker or kit bag. From the powerhouse

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11:06

[148] - 3 Pillars to Supercharge your Shiftworking Life

A Healthy Shift ·

2024/06/13

Text me what you thought of the show 😊What if you could finally conquer the challenges of shift work and boost your energy levels like never before? Join us on A Healthy Shift as host Roger Sutherland, a seasoned shift worker and certified nutritionist, reveals the secrets to thriving even with an irregular schedule. This episode is your ultimate guide to mastering quality sleep, with tips on creating an ideal sleep environment and maintaining a consistent sleep schedule. Learn how to

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14:30

[146] - Night Eating - The biological impacts on your...

A Healthy Shift ·

2024/06/11

Text me what you thought of the show 😊What if your night eating habits were silently sabotaging your health? Join me, Roger Sutherland, as we dissect the crucial findings from Peng Wang and colleagues' groundbreaking study on night eating and its dire consequences for shift workers. With four decades of experience as a law enforcement officer and a certified nutritionist, I bring you evidence-based strategies to break free from the night eating trap and reclaim your well-being. This episode

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9:33

[145] - Sleep Disorders - It's time to challenge your...

A Healthy Shift ·

2024/06/10

Text me what you thought of the show 😊Could your irregular work schedule be masking a serious sleep disorder? Join us as we shed light on the critical issue of sleep disorders among shift workers—conditions too often dismissed as merely side effects of working odd hours. We'll explore the high prevalence of clinical sleep issues such as sleep apnea, insomnia, and restless leg syndrome within this community. By challenging dangerous assumptions that keep many from seeking help, we'll outline

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65:40

[144] - Mark Breedon - Teaching women to be badass...

A Healthy Shift ·

2024/06/06

Text me what you thought of the show 😊How can a shift in focus from aesthetics to strength revolutionize your fitness journey? Join us on this episode of "A Healthy Shift" as we welcome Mark Breeden, the mastermind behind Instagram's Training Strong Women, who advocates a weight-neutral approach to fitness. Mark’s philosophy centers on celebrating what your body can achieve, rather than how it looks, and this refreshing perspective is especially beneficial for those with demanding schedules

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38:17

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

A Healthy Shift ·

2024/05/30

Text me what you thought of the show 😊What if maintaining a balanced lifestyle as a shift worker could be simplified with just a few strategic changes? Join us as we embark on a journey through the highs and lows of shift work, starting with a delightful tale of dining at Il Forno in Hampton, where the food and a superb 2015 bottle of wine left a lasting impression. We also share amusing yet insightful experiences of adjusting to life post-night shift, including the occasional misstep of

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20:22

[142] - Protein Powders Explained – WPC, WPI, Casein,...

A Healthy Shift ·

2024/05/26

Text me what you thought of the show 😊Embark on a journey with me, Roger Sutherland, as we unravel the complexities of protein powders for the night owls of the workforce. We're not just talking about any protein—we're dissecting the intricacies of whey protein concentrate, whey protein isolate, casein, and the array of plant-based alternatives that cater to every dietary need out there. If your schedule flips the day on its head, and you find your meals and muscle recovery need to follow

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24:33

[141] - A new strategy for that sleep between nights

A Healthy Shift ·

2024/05/23

Text me what you thought of the show 😊Struggling to catch those elusive Z's between night shifts? As a former law enforcement officer with a keen interest in nutrition, I, Roger Sutherland, have weathered the same storm and emerged with strategies to help you not just cope, but thrive. This episode is a treasure trove of insights into the complex dance of sleep, work, and well-being for shift workers. I'll share why the common advice to sleep right after a night shift may not be your golden

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78:59

[140] - Erin Nugent - Illuminating the Shadows of...

A Healthy Shift ·

2024/05/02

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76:58

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

A Healthy Shift ·

2024/05/02

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38:42

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

A Healthy Shift ·

2024/04/18

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22:24

[137] - Intermittent Fasting. We're doing it wrong

A Healthy Shift ·

2024/04/13

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