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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

13:47

[258] - The Danger of Normalising Exhaustion

A Healthy Shift ·

2025/06/08

Text me what you thought of the show 😊 Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emergency services. You're waking up exhausted, pushing through gruelling 12-hour shifts, barely eating properly, and your sleep is completely disrupted. When did this become normal? In this raw, unfiltered conversation, I'm addressing the dangerous reality facing countless shift workers who've normalised their depletion. Drawing from decades of

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94:22

[257] - Jack Hallows - Coaches in Conversation -...

A Healthy Shift ·

2025/06/05

Text me what you thought of the show 😊 In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially for those juggling the challenges of shift work. Beyond just physical gains, we explore how strength training builds confidence, mental clarity, and improved health markers that positively impact every part of your life. After 40 years in law enforcement working rotating 24/7 shifts, I’ve found that consistent training acts

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14:25

[256] - Where Is My Shift Work Education and Support?

A Healthy Shift ·

2025/06/01

Text me what you thought of the show 😊 Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault. Most organisations expect 24/7 workers to navigate tough schedules without any guidance on how to protect their health. After 40+ years as a police officer, experiencing every type of shift pattern imaginable, I’ve seen firsthand how this lack of knowledge wrecks lives. That’s why I created practical, hands-on health and wellbeing seminars specifically for shift workers and

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15:45

[255] - How Shift Timing Impacts Your Health - What...

A Healthy Shift ·

2025/05/29

Text me what you thought of the show 😊 Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones, and how we process food, which increases risks of weight gain, diabetes, and heart disease. • Insulin sensitivity drops at night, making your body less effective at handling sugar during night shifts • Cortisol levels remain elevated during night shifts, making fat storage around the belly more likely • Hunger hormones (leptin and ghrelin) become

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18:36

[254] - How Your Indoor Lighting Is Making You Sick,...

A Healthy Shift ·

2025/05/25

Text me what you thought of the show 😊 Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing. • Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light • Special cells in our eyes detect blue light and signal the brain it's daytime, even when it's night • Scientific studies show blue light exposure at night causes blood sugar

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69:20

[253] - Chloe Spring - It All Falls Apart If...

A Healthy Shift ·

2025/05/22

Text me what you thought of the show 😊 What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences? In this powerful and confronting episode, Roger Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expose the truth about the silent epidemic affecting millions of

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14:50

[252] - 8 Hours Pffft – A Better Way to Think About...

A Healthy Shift ·

2025/05/18

Text me what you thought of the show 😊 Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing. In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certified nutritionist, I reveal science-backed strategies that actually work for people who live on a 24/7 clock. Here’s the truth: when it comes to

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19:16

[251] - Shift Shock: What I Wish I Knew When I...

A Healthy Shift ·

2025/05/15

Text me what you thought of the show 😊 Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble, dietary choices deteriorate, and you find yourself constantly out of sync with everyone you care about isn't just uncomfortable – it's unsustainable. As someone who's weathered almost four decades of shift work, I've seen countless colleagues fall into the dangerous trap of letting their

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40:07

[250] - Radio 3AW - Australia Overnight - Special...

A Healthy Shift ·

2025/05/15

Text me what you thought of the show 😊 When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face? According to mathematician and sleep expert Dr. Olivia Walch, our modern “light diet” may be silently sabotaging our sleep. In this eye-opening episode, Dr. Walch breaks down the surprising science behind circadian rhythms and why obsessing over “8 hours a night” misses the point. Instead, she emphasizes the importance of sleep timing,

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78:39

[249] - Matt Newlands - Checking in on your mates,...

A Healthy Shift ·

2025/05/08

Text me what you thought of the show 😊 The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation with Matt Newlands, former police officer and co-founder of Frontline Mental Health, we delve into the subtle warning signs of declining mental health that often go unrecognised in frontline workers. Matt shares his personal journey through post-traumatic stress and depression, revealing how these experiences fueled his passion for supporting

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32:43

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

A Healthy Shift ·

2025/05/07

Text me what you thought of the show 😊 Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals. As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can make or break a shift worker’s health. When darkness falls and melatonin kicks in, your body assumes it’s time to rest. Your digestive system slows down, your metabolism shifts into sleep mode—and yet, you're still up handling

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13:48

[247] - The Ideal Wake-Up Routine for Shift Workers

A Healthy Shift ·

2025/05/04

Text me what you thought of the show 😊 Ever wake up feeling like you’ve already lost the day before it even starts? If you’re a shift worker, that feeling isn’t just common—it’s a sign your body clock is out of sync. But the fix doesn’t come from supplements or strict routines. It starts in the first 30 minutes after you wake up. In this episode, I share the 6-step morning routine that’s helped countless shift workers reset their energy, focus, and sleep—without overhauling their lives.

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31:34

[246] - Why I Don't Just Say Shift Work Will Kill You

A Healthy Shift ·

2025/05/01

Text me what you thought of the show 😊 Here’s the hard truth most people won’t tell you about shift work: It’s not the roster that's ruining your health—it’s what you do around it. After more than 40 years working rotating shifts in law enforcement, I’ve seen firsthand that the job isn’t the enemy—but neglecting your body and your routines is. Too many shift workers fall into a dangerous mindset: waiting for their employer to make changes, hoping for easier hours, or believing poor heal...

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12:41

[245] - Creatine Not Just for the Gym — What Every...

A Healthy Shift ·

2025/04/27

Text me what you thought of the show 😊 Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that can actually help? You might be overlooking one of the most powerful – and affordable – tools out there: creatine monohydrate. In this breakthrough episode of A Healthy Shift, renowned shift work expert Roger Sutherland flips the script on creatine. Long associated with gym culture and bodybuilders, creatine is now emerging as a science-backed

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67:04

[244] - Dr Charlotte Gupta - Factors influencing the...

A Healthy Shift ·

2025/04/24

Text me what you thought of the show 😊 Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnight when our systems aren't primed for digestion. Dr. Charlotte Gupta discusses her groundbreaking research on the factors influencing shift workers' eating behaviors and how timing matters as much as food choices. • Eating at night challenges our glucose metabolism, potentially leading to diabetes with just four consecutive nights of poor timing

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10:55

[243] - You Don't Have to Do Shift Work Alone Anymore

A Healthy Shift ·

2025/04/20

Text me what you thought of the show 😊 Feeling like you're doing shift work on your own? That ends here. In this episode, I’m sharing something really close to my heart—something I wish existed decades ago when I was deep in the thick of rotating shifts, missed birthdays, sleepless nights, and the constant juggle of trying to stay healthy while working against the clock. It's called the Shift Workers Collective, and it's an online community built specifically for people like us. This isn’t

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15:52

[242] - Your host Interviewed on 2GB Sydney - 18-04-2025

A Healthy Shift ·

2025/04/18

Text me what you thought of the show 😊 Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Facebook Instagram LinkedIn YouTube COACHING One2One Coaching _____________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing

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37:02

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

A Healthy Shift ·

2025/04/18

Text me what you thought of the show 😊 Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedules. • Building an online community for shift workers to connect, share experiences, and learn together • Understanding circadian misalignment and how it becomes our "new normal" when working shifts • The importance of proper meal timing for shift workers who gain weight easily • How artificial

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11:23

[240] - Methylene Blue - Brain Booster or Biohacking...

A Healthy Shift ·

2025/04/17

Text me what you thought of the show 😊 You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it all hype, or is there actually something to it? As a long-time shift worker and nutritionist, I’m breaking down what methylene blue really is, how it works in the body, and whether it’s worth your attention—especially if you’re juggling night shifts, fatigue, or brain fog. Methylene blue has a

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20:24

[239] - Understanding Circadian Rhythms and Menstrual...

A Healthy Shift ·

2025/04/13

Text me what you thought of the show 😊 If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call. We’re diving into one of the most overlooked health issues in women’s wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance,

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295 results

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