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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

17:39

[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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22:45

[263] - Shift Work & Your Health The Risks You Can't...

A Healthy Shift ·

2025/06/22

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time. As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery. Here’s what I cover in this episode: How shift work

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29:09

[262] - Reclaiming Your Rhythm Navigating Shift...

A Healthy Shift ·

2025/06/19

Text me what you thought of the show 😊 In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving. Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools. Here’s what I cover: Why circadian disruption leads to fatigue, illness, and

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18:18

[261] - Magnesium v Ashwagandha for Shift Workers

A Healthy Shift ·

2025/06/15

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I break down the differences between two popular supplements: ashwagandha and magnesium. Both are known to support stress relief and better sleep — but they work in very different ways. I explain: How ashwagandha can help calm a wired mindWhy magnesium supports deep rest and nervous system recoveryWhich one might suit your shift work lifestyle betterWhen using both could make sense If you’ve ever reached for sup...

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11:30

[260] - Nuts About Shift Work - A Small Snack with...

A Healthy Shift ·

2025/06/12

Text me what you thought of the show 😊 Shift work wrecks your body. Long hours. No sleep. Crappy food. But what if one of the simplest things you could do for your health... fits in your pocket? In today’s short but powerful episode, Roger dives into why a small handful of nuts a day might be the easiest, cheapest, and most effective habit for shift workers. We're talking heart health, brain protection, stable energy, and snack convenience—all in one. In this episode, you'll learn: – Why

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42:38

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

A Healthy Shift ·

2025/06/12

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I take you through my journey—from being a 16-year-old Kiss fan camping outside Waverley Park to spending 40 years with Victoria Police. Along the way, I saw just how hard shift work can be on your body, mind, and relationships. That’s exactly why I created A Healthy Shift—to help shift workers like you take back control of your health, reduce fatigue, and thrive in demanding, unpredictable work environments. What

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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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330 results

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