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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

13:46

[283] - Protect your melatonin like your life depends...

A Healthy Shift ·

2025/08/24

Text me what you thought of the show 😊 In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall

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19:33

[282] - I've never spoken about this, until today

A Healthy Shift ·

2025/08/21

Text me what you thought of the show 😊 In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home. Your ritual doesn’t need to be complicated—it could be a deep breath,

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40:31

[281] - Your host on Radio 3AW - The Crisis Facing...

A Healthy Shift ·

2025/08/20

Text me what you thought of the show 😊 Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services. • Frontline health and law enforcement workers are being worked to the bone with inadequate funding • Many experienced professionals are burning out and leaving their careers,

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18:21

[280] - The After-Shift Workout Dilemma, Friend or Foe?

A Healthy Shift ·

2025/08/17

Text me what you thought of the show 😊 Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid. What You’ll Learn: Why late-night or post-shift workouts can backfireThe link between fatigue, injury risk, and poor recoveryHow exercise timing affects appetite and sleepBetter

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34:18

[279] - Breathe. Regulate. Transform.

A Healthy Shift ·

2025/08/14

Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator. Here’s what we cover in this episode: Why so many shift workers

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21:19

[278] - Night shift coming up, help!!

A Healthy Shift ·

2025/08/10

Text me what you thought of the show 😊 In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption. Here’s what I cover: Why waking early on the day of your first night shift works better than staying up late the night beforeHow eating at normal daytime

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21:50

[277] - The sleep trifecta - Alcohol, Nicotine and...

A Healthy Shift ·

2025/08/07

Text me what you thought of the show 😊 In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours. I cover: How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)Why nicotine increases stress on your system and makes it harder

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24:19

[276] - You might be tired but

A Healthy Shift ·

2025/08/03

Text me what you thought of the show 😊 In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule. Here’s what I cover in this episode: Why chronic

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16:05

[275] - Female Shift Workers Deserve Better—Here's...

A Healthy Shift ·

2025/07/31

Text me what you thought of the show 😊 Shift work isn’t gender neutral, and women are paying the price. In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help. How circadian and menstrual cycles clashWhy PMS, gut issues, and poor recovery are more common in womenWhy standard shift work advice fails most female workersWhat needs to change — for individuals and organisationsListen now to understand what’s really going on — and how to

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20:29

[274] - Shift Worker's Secret Weapon - The 3...

A Healthy Shift ·

2025/07/27

Text me what you thought of the show 😊 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker. What’s in This Episode: • Why Vitamin D matters for shift workers How low sunlight exposure affects your sleep, immune system, and mood — and how 2,000 IU daily can help restore balance. • The role of Ome...

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17:39

[273] - Change this, it changes everything

A Healthy Shift ·

2025/07/24

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover. Spoiler alert — they don’t. In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural light, and creates something called social jet lag. If you’ve ever felt more tired after your days off than during your shifts, this episode is for

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39:47

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

A Healthy Shift ·

2025/07/24

Text me what you thought of the show 😊 I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system. As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have changed — and not for the better. In this episode, I share some real talk about the rise in crime, the frustration felt by officers, and why our

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25:36

[271] - My Top 10 Must-Read Books

A Healthy Shift ·

2025/07/20

Text me what you thought of the show 😊 In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker. These books offer evidence-based, practical insights that can truly improve your energy, sleep, mindset, and overall wellbeing. My Recommended Reads: Atomic Habits –

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26:46

[270] - New to Shift Work? - 8 survival tips

A Healthy Shift ·

2025/07/17

Text me what you thought of the show 😊 Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience. • Set a consistent sleep schedule with regular wake-up times, even on days off • Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains

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25:42

[269] - The secret to losing weight working shift work

A Healthy Shift ·

2025/07/13

Text me what you thought of the show 😊 Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms. • Understanding why shift work makes weight management difficult • Research shows shift workers don't eat more than day workers yet still gain body fat • Why typical diets fail shift workers and cause

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23:54

[268] - Why Shift Work Messes with Your Gut—and What...

A Healthy Shift ·

2025/07/10

Text me what you thought of the show 😊 If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In this episode, I unpack exactly why shift work messes with your digestion, and what you can actually do about it. Forget blaming food intolerances — the root issue is often your disrupted circadian rhythm, not the food itself. I break down how your internal body clock affects digestion and share simple, evidence-backed habits to get your gut back on

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19:05

[267] - When Coping Becomes a Crutch. Shift Work...

A Healthy Shift ·

2025/07/06

Text me what you thought of the show 😊 In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging. As a former shift worker myself and a coach to thousands of others, I want to share what I’ve learned — not from judgment, but from real

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11:15

[266] - Why You Should Wear a Sleep Mask — Every...

A Healthy Shift ·

2025/07/03

Text me what you thought of the show 😊 If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask. Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your

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12:28

[265] - Shift Work and Loneliness - The Silent...

A Healthy Shift ·

2025/06/29

Text me what you thought of the show 😊 In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our eating habits and overall wellbeing. Here’s what I share in this episode: How shift work pulls us out of sync with everyday life—missing weekends,

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11:18

[264] - Why Your Workplace Needs Shift Work Health...

A Healthy Shift ·

2025/06/26

Text me what you thought of the show 😊 Shift Work Doesn’t Have to Wreck Your Health – Here’s How to Thrive In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines. I'm Roger Sutherland, and I’ve made it my mission to educate shift workers on how to take control of their health using simple, evidence-based strategies. Through my seminars and coaching, I help workers not

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320 results

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