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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

19:35

[323] - Shift Work, Circadian Disruption And Its...

A Healthy Shift ·

2025/12/14

Text me what you thought of the show 😊 We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep. • circadian rhythm as a mood and hormone regulator • how desynchronisation raises stress and lowers emotional control • frontline roles and increased vulnerability to mental ill health • common

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22:17

[322] - Managing Night Shift Better

A Healthy Shift ·

2025/12/11

Text me what you thought of the show 😊 We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again. • Why nights never fully adapt to your rhythm • Mistakes that ruin alertness and recovery • Light management for alertness and sleep • Meal timing and snack ideas that digest

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41:39

[321] - Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift ·

2025/12/10

Text me what you thought of the show 😊 We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and late-night routines give listeners immediate steps while we challenge how systems value frontline health. • why daylight calibrates circadian rhythm and melatonin • hidden harms of indoor LEDs, screens, and blue-heavy light • day lenses versus full blue blockers and when to use each • simple

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19:08

[320] - The Real Cost of Night Shift for Women And...

A Healthy Shift ·

2025/12/07

Text me what you thought of the show 😊 In this episode, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift workers. More importantly, you’ll learn what you can do right now to reduce that risk in a practical, realistic way. Here’s what we cover: • How night shift disrupts your circadian rhythm and hormone balance • What large long-term studies are showing about elevated breast cancer risk ...

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52:57

[319] - Jesse Stathakis - The Glass Bowl Method for...

A Healthy Shift ·

2025/12/04

Text me what you thought of the show 😊 We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce decision fatigue, and help weight loss stick without obsessive tracking. • Jesse’s 40 kg loss, relapse after travel, and mindset shift • Why calories matter but food quality drives satiety • Three meals, two to three snacks as a default template • Plan B meals and non-perishables for chaotic

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19:50

[318] - What Are IPRGCs and Why They Matter for Shift...

A Healthy Shift ·

2025/11/30

Text me what you thought of the show 😊 Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing cells set circadian timing and show you exactly how to use morning light, controlled darkness, and smart lighting habits to stabilise sleep, mood, digestion, and energy across any roster. What You’ll Learn: What IPRGCs are and how they differ from rods and conesHow light signals reach the SCN and

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14:36

[317] - Why You Can’t Catch Up on Sleep, But You Can...

A Healthy Shift ·

2025/11/27

Text me what you thought of the show 😊 The idea of “catching up” on sleep with a long lie-in sounds helpful, but it actually disrupts your body clock. In this episode, I explain why it backfires and share a simple plan to stabilise your sleep timing across nights, early starts, and rotating shifts. You’ll learn how to anchor your wake time, use light and movement to reset your clock, nap strategically, and bank sleep before tough runs. What You’ll Learn: Why weekend lie-ins disrupt circadian

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41:34

[316] - Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift ·

2025/11/26

Text me what you thought of the show 😊 We unpack the real mechanics of Triple Zero while sharing practical night shift nutrition, and we dig into ambulance ramping, hospital bottlenecks, and why culture and policy shape ED overload. Roger brings frontline stories from policing and coaching to map fixes that actually work. • Treating mindset to improve shift worker health • Fruit, antioxidants, and smart snacks for nights • Why dispatch questions don’t delay ambulances • Misuse of Triple

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11:16

[315] - Let's Sabotage Your Sleep - 5 Proven Steps

A Healthy Shift ·

2025/11/23

Text me what you thought of the show 😊 Most shift workers are unknowingly wrecking their sleep—and it’s fixable. In this episode, I break down the most common sleep mistakes and turn them into simple habits you can repeat on any roster. Early daylight, movement, a caffeine cut-off, skipping the nightcap, and real stress care become a toolkit you can rely on to improve sleep depth, energy, and recovery. What You’ll Learn: How early daylight resets the circadian clockWays to build sleep

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16:01

[314] - A Proven 3-Step Process to Depression

A Healthy Shift ·

2025/11/20

Text me what you thought of the show 😊 If you’re feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’s because shift work quietly pulls you into a spiral you don’t even see happening. I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag your energy, mood, and resilience downhill. The good news? You can turn this around far more easily than you think. And today I’m walking you

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15:00

[313] - Vending Machine or Victory? - 3 Simple Rules...

A Healthy Shift ·

2025/11/16

Text me what you thought of the show 😊 We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral. • Why circadian misalignment drives cravings and weight gain • The case for a main pre‑shift dinner with lean protein and complex carbs • How digestion slows overnight and what that means for food choices • The 2–4

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36:28

[312] - Black Friday The Best Time to Stock Up on...

A Healthy Shift ·

2025/11/13

Text me what you thought of the show 😊 As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work. Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what

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43:40

[311] - Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift ·

2025/11/12

Text me what you thought of the show 😊 We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work. • My tribute to Dave “Stevo” Stevenson and the blue family • Roger’s career highlights including K9 work • callers on VCE stress and late-night fear • then versus now on gangs, weapons, and public risk

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17:38

[310] - Night Shift and Your Circadian Clock - 3 Ways...

A Healthy Shift ·

2025/11/09

Text me what you thought of the show 😊 I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight. • Why circadian rhythm misalignment drives night shift risks • How morning light ruins daytime sleep and how to block it • What makes orange blue-blocking lenses essential on

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55:46

[309] – Leah Marone - When Your Mind Won’t Let You Rest

A Healthy Shift ·

2025/11/06

Text me what you thought of the show 😊 In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers. Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer, who shares her insights on managing the inner critic, setting emotional boundaries, and creating recovery moments that fit real shifts. You’ll walk away with science-backed micro-resets and leadership tools

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23:39

[308] - A Practical Blueprint To Enter, Survive, And...

A Healthy Shift ·

2025/11/02

Text me what you thought of the show 😊 We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off. • minimum circadian disruption as the core goal • jet lag analogy applied carefully to shift work • consistent wake time beats chasing hours • short naps vs full cycles to manage sleep inertia • daylight

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19:44

[307] - Let's make this crystal clear - blue light at...

A Healthy Shift ·

2025/10/30

Text me what you thought of the show 😊 We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet. • sleep homeostat versus natural melatonin onset • adenosine and caffeine masking tiredness • blue light signalling day to the brain • circadian phase shifting

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40:47

[306] - Your host on Radio 3AW - Talk Back Radio...

A Healthy Shift ·

2025/10/29

Text me what you thought of the show 😊 We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security. • teen chronotypes and later school start logic • bedtime meltdowns driven by evening light exposure • zero-blue lighting, dimming routines, and nasal breathing • shift work pressures, meal

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16:07

[305] - Using Your Breath To Control Your Stupid

A Healthy Shift ·

2025/10/26

Text me what you thought of the show 😊 I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy. • Why breath informs safety signals in the body • how stress takes the prefrontal cortex offline • the physiological sigh step by step • Why the second inhale opens alveoli for CO2 release • using long exhales to engage the

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15:41

[304] - The Strategy That Changed My Internal...

A Healthy Shift ·

2025/10/23

Text me what you thought of the show 😊 We trace the real source of stress for many shift workers: a clash between personal values and workplace culture. Roger shares how naming five core values eased PTSD recovery, reduced conflict, and brought clarity to decisions at work and at home. • defining personal values as a compass for decisions • recognising misalignment between you and your employer • examples of value clashes at work and in relationships • a simple reflection method to find

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320 results

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