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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

18:31

[303] - Shift Work PMS and Snacks – What You Eat...

A Healthy Shift ·

2025/10/19

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’ll Learn in This Episode: How PMS symptoms are amplified by disrupted sleep and rotating shiftsWhy circadian and infradian rhythms matter for

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12:58

[302] - How to Burn Fat Without Burning Out

A Healthy Shift ·

2025/10/16

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it. In this episode, I break down how to make this work in real life, no matter your roster. What You’ll Learn in This Episode:

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40:58

[301] - Your host on Radio 3AW - Special Guest Tom...

A Healthy Shift ·

2025/10/15

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer. • culture of leadership gratitude and its effect on morale • staffing gaps, watch-house

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17:12

[300] - The 24-7 Leader - How to Support Your Team

A Healthy Shift ·

2025/10/12

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create safer, healthier teams. What You’ll Learn in This Episode: Why the Three Ps matter for operational safety and decision-makingPerformance red flags

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18:30

[299] - Eat Smart Sleep Better - How Low GI and...

A Healthy Shift ·

2025/10/09

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm shapes digestion and insulin sensitivityHow late-night eating drives weight gain and poor sleepThe 9 p.m.–6 a.m. no-eat guideline and how it

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13:48

[298] - Relaxing or Ruining You? Alcohol’s Hidden...

A Healthy Shift ·

2025/10/05

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more energy. • Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages • Shift work already weakens the

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15:19

[297] - Help, Why am I Gaining Belly Fat

A Healthy Shift ·

2025/10/02

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods • Eating during high melatonin periods

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40:48

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

A Healthy Shift ·

2025/10/01

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • Burke Street arrests and rapid release • organised youth crime and social media links • “follow vs chase” and pursuit policy • roadblocks, spi...

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15:42

[295] - Tired or Something More? The Hidden Sleep...

A Healthy Shift ·

2025/09/28

Text me what you thought of the show 😊 Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affecting shift workers: Shift Work Sleep Disorder, Insomnia, Sleep Apnea, Restless Leg Syndrome, and Circadian Rhythm Disorders • Relying on sleep

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70:03

[294] - Alana Russell - From Chaos to Connection,...

A Healthy Shift ·

2025/09/25

Text me what you thought of the show 😊 Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with family needs. • First responder relationships require different approaches than textbook relationship advice • Emotional unavailability and

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18:19

[293] - Confirmation Bias - The Silent Divider

A Healthy Shift ·

2025/09/21

Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Algorithms feed you more of what you've shown interest in, creating echo chambers where everyone thinks the same way • During COVID, people were

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17:09

[292] - The Future of Shift Work - A Solution for...

A Healthy Shift ·

2025/09/18

Text me what you thought of the show 😊 Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers. • Shift work organisations face three major problems when workers aren't supported: increased unplanned leave, rising staff turnover, and more workplace accidents • The cost of doing nothing is already visible in safety reports,

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40:55

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

A Healthy Shift ·

2025/09/17

Text me what you thought of the show 😊 Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing. • Proper breathing directly communicates with our autonomic nervous system that we are safe • Breathing in through the nose for four counts and out through pursed lips for

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18:18

[290] - My Advice to a Brand New Shift Worker

A Healthy Shift ·

2025/09/14

Text me what you thought of the show 😊 Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive. • Understanding your circadian rhythm is critical—your body has a biological day and night • Light is the biggest factor in regulating your body clock—get morning sunlight and avoid blue light after dark • Melatonin is not just for

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13:41

[289] - The Mindset Shift Every Shift Worker Needs

A Healthy Shift ·

2025/09/11

Text me what you thought of the show 😊 Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters, management, and colleagues changes nothing but drains your energy • Recognizing when things are living "rent-free" in your head • Practical

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16:32

[288] - Why When You Eat Matters More Than What You Eat

A Healthy Shift ·

2025/09/07

Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn: Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’tHow front-loading calories earlier in the day

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82:33

[287] - Chris Payten - Beyond Survival: The Science...

A Healthy Shift ·

2025/09/04

Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way we breathe directly impacts our nervous system in a two-way feedback loop • Chronic stress creates dysfunctional breathing patterns that

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40:37

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

A Healthy Shift ·

2025/09/03

Text me what you thought of the show 😊 The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deeply affected • No closure yet with the suspect still at large, making it particularly difficult for officers • Over 100 properties searched in

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15:07

[285] - When the Badge Hurts - Processing the Loss of...

A Healthy Shift ·

2025/08/31

Text me what you thought of the show 😊 I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotions when facing tragedy • Allowing yourself to feel isn't weakness—it's being human • Simple breathing exercises can help during overwhelming

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11:08

[284] - Cravings and Weight gain, try this

A Healthy Shift ·

2025/08/28

Text me what you thought of the show 😊 In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, and support a healthy weight no matter what shift you work. You don’t need an extreme diet—just start with one easy change, like swapping white

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320 results

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