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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

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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11:16

[238] - The Midnight Munchies – How to Avoid Junk...

A Healthy Shift ·

2025/04/10

Text me what you thought of the show 😊 If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it. In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to

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59:04

[237] - Behind the Mic: The Untold Story of 911...

A Healthy Shift ·

2025/04/06

Text me what you thought of the show 😊 What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health. In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led

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15:41

[236] - Shift Work & Insomnia Magnesium vs Melatonin...

A Healthy Shift ·

2025/04/03

Text me what you thought of the show 😊 Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles,

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18:05

[235] - Why Does My Stomach Always Feel Off During...

A Healthy Shift ·

2025/03/30

Text me what you thought of the show 😊 Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stomachs seem to rebel during night shifts. From bloating and nausea to acid reflux and constipation, these symptoms are more than just annoying—they’re your body’s biological response to working against its natural rhythms. In this episode of A Healthy Shift, you'll learn: Why your digestive system struggles during night shifts: Understand how your

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20:25

[234] - The Impact of Light at Night on Cancer Risk –...

A Healthy Shift ·

2025/03/27

Text me what you thought of the show 😊 Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells from cancer. Studies show shift workers, especially those on night shifts, have a higher risk of breast, prostate, and colorectal cancers. Women on rotating night shifts for over 30 years face a shocking 36%

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16:04

[233] - Conquering the Mental Struggles of Shift Work

A Healthy Shift ·

2025/03/23

Text me what you thought of the show 😊 Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens up about the mental health challenges shift workers face and provides actionable strategies to help you manage them. Roger breaks down practical tools like shifting your mindset, a simple gratitude exercise to

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79:52

[232] - Chris Payten - Breathwork, Completely free....

A Healthy Shift ·

2025/03/20

Text me what you thought of the show 😊 Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress? In this episode, Chris Payton, breathwork coach and co-founder of Infinity Training and Coaching, explains how our breathing patterns impact our nervous system. By using breathwork, we can break harmful stress cycles and promote balance. Having overcome his own mental health

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14:52

[231] - The ‘I'll Just Rest My Eyes’ Struggle -...

A Healthy Shift ·

2025/03/16

Text me what you thought of the show 😊 Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well. But staying alert doesn’t have to mean guzzling energy drinks or fighting sleep with sheer willpower. Shift work goes against our natural biology. As creatures built to sleep at night and work in daylight, overnight shifts can throw your body’s rhythm into chaos. In this episode, we’ll dive into

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21:09

[230] - I’ve Been Up for 16 Hours and I'm Still...

A Healthy Shift ·

2025/03/13

Text me what you thought of the show 😊 Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that fatigue from these extended hours can impair your cognitive function to a level comparable to having a 0.05% blood alcohol concentration? This means slower reaction times, poor decision-making, and a foggy brain. Yikes! In today’s episode, I’m uncovering the critical mistake that many shift workers make when trying to recover—the dreaded

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25:26

[229] - International Women’s Day-Acknowledging &...

A Healthy Shift ·

2025/03/07

Text me what you thought of the show 😊 Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about managing late nights or early mornings. There’s a lot going on beneath the surface that makes shift work harder for women—and the science backs it up. In honor of International Women’s Day, we’re diving into the unique struggles women face in shift work. From hormonal changes that mess with your

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72:26

[228] - Sophie Ballantyne - How did a 24/7 Shift...

A Healthy Shift ·

2025/03/06

Text me what you thought of the show 😊 Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Ballantyne shares her inspiring journey from a traditional nursing career to embracing holistic health practices. Sophie dives deep into how light exposure impacts your sleep and energy levels, offering expert advice on maximizing natural light and minimising harmful effects of artificial blue light. Discover why holistic health is key to feeling your

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14:33

[227] - Why Drinking 500ml of Water Upon Waking is a...

A Healthy Shift ·

2025/02/27

Text me what you thought of the show 😊 In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, reveals a simple, revolutionary habit that can transform your shift work routine. By drinking 500 ml (16 ounces) of water first thing in the morning, you can kickstart your day with a surge of energy, clarity, and focus. Shift workers often face unique challenges, including fatigue, brain fog, and cravings, due to natural fluid loss during sleep

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42:43

[226] - The Night Shift Strategy That Took Tam from...

A Healthy Shift ·

2025/02/20

Text me what you thought of the show 😊 In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, an experienced coach and owner of the podcast, Tam discovered how small but powerful changes to her routine could drastically improve her energy, body, and overall well-being. This is a must-listen for anyone in shift work or facing the challenges of night shifts! Key Takeaways: Circadian Rhythm

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50:15

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

A Healthy Shift ·

2025/02/20

Text me what you thought of the show 😊 Struggling to balance shift work with personal life? In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and energy amidst the demands of shift work. We discuss the importance of camaraderie and debriefings with fellow officers, the leadership pressures during COVID-19, and the evolving landscape of crime prevention from Singapore and New York. Roger also shares his thoughts on zero-tolerance policies,

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12:44

[224] - The Power of a 30-Minute Walk for Shift Workers

A Healthy Shift ·

2025/02/13

Text me what you thought of the show 😊 Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified Nutritionist and a seasoned shift worker, I understand firsthand the struggles of irregular schedules, from stress to unpredictable eating and sleep patterns. Discover how incorporating a modest walk into your

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47:34

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

A Healthy Shift ·

2025/02/07

Text me what you thought of the show 😊 Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement officer turned coach, shares insights into conquering the night shift lifestyle. Discover how blue light blocking glasses, like the innovative Swanwick brand from Australia, can be a game changer for those working against the natural rhythm of the day. Learn about the potential health impacts of blue light exposure and how these glasses can improve

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15:09

[222] - The Power of Morning Light A Game Changer...

A Healthy Shift ·

2025/02/06

Text me what you thought of the show 😊 How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposure could be the key to unlocking better energy levels, mood, and sleep quality, especially if you're a shift worker. Join me, Roger Sutherland, as I explore the transformative effects of natural light on resetting your circadian rhythm and balancing crucial hormones like melatonin and cortisol. This episode promises to equip you with practical

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47:45

[221] - Dr Olivia Walch - How we can get into a...

A Healthy Shift ·

2025/01/30

Text me what you thought of the show 😊What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia Walsh, mathematician and founder of ArcaScope, as she introduces the ArcaShift app—designed to align your body clock with your work schedule through personalised recommendations. With expertise in circadian rhythms and neurology, Dr. Walsh shares insights on how light exposure and sleep patterns affect well-being and how gamification will enhance the

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297 results

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