A Healthy Shift

Text me what you thought of the show 😊Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all.In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions.• Why “moving on” isn’t the same as actually processing trauma • How repeated exposure to stress can keep your nervous system stuck in fight-or-flight • Why trauma isn’t just mental, but also physical and stored in the body • How stress can show up as poor sleep, hypervigilance, aches, irritability, emotional distance, and burnout • What happens when you bring “the mask” home to your family • Why partners often end up walking on eggshells without understanding why • The early warning signs your nervous system is overloaded • Why your mental health needs regular maintenance, just like a car • How trauma-informed breathwork can help regulate stress and release tension safely • Why you don’t always need to relive every detail to begin healingIf the mask is getting heavy, there’s a link in the show notes where you can book a one-off session or a 15-minute coaching assessment.If this episode helped, subscribe, share it with someone who needs it, and leave a rating and review to help more shift workers find the show.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem.We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag.• Why Monday mornings can feel harder than they should • How your circadian rhythm affects energy, mood, and alertness • What happens when weekend sleep schedules shift too far • Why sleeping in on weekends can backfire by Monday • How alarms can pull you out of the wrong stage of sleep • Why teens struggle more with early mornings • How chronotypes change as we age • Why poor sleep can increase cravings and hunger • How light exposure, meal timing, and movement affect your body clock • Practical ways to reduce “social jet lag” during the week • Details about the free Night Shift Summit and what it coversIf you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why.Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain.In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep.• Why shift workers often struggle with cravings, fatigue, and weight gain • Why it’s not just about “clock time,” but your circadian rhythm • How your body metabolises food differently overnight • Why metabolism can slow down during night shift hours • Why many shift workers gain weight even without eating more • What makes heavy meals harder to tolerate at 2am and 3am • Why simpler, easy-to-digest foods can work better on nights • Practical nutrition ideas for overnight shifts • The role of hydration in energy and recovery • How circadian disruption affects sleep, mood, and mental clarity • Details about the free online Night Shift Summit • What employers and leaders need to change to better support shift workersWe also keep things fun by asking listeners to choose the song that best captures the shift work experience.If you know someone working nights, rotating rosters, healthcare, emergency services, FIFO, or any non-traditional schedule, send this episode their way.Subscribe, share, and leave a review to help more shift workers find strategies that actually fit the job. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Shift work can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable.If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue.• Why your hormones usually aren’t broken, they’re reacting to your environment • How light, sleep, meal timing, stress, and movement act as “time signals” for your body • Why shift work disrupts these signals and throws everything out of sync • Why a calorie deficit still matters for weight loss, but becomes harder with circadian disruption • How poor timing affects appetite, digestion, energy, and recovery • Why it can feel like your body is working against you when your rhythm is off • The importance of getting light exposure based on your wake-up time, not the clock • How gentle outdoor movement supports energy and recovery • Why structured meal timing works better than random eating • The value of getting multiple daylight exposures throughout your day • Why protecting sleep and managing stress is critical for hormone healthIf you’re feeling stuck and don’t know where to start, there’s a link in the show notes where you can reach out for support.If this episode helped, subscribe, share it with a shift-working friend, and leave a rating and review to help more people find it. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift worker.• Why National Third Shift Day matters and why night workers need more recognition • What the Global Night Shift Summit is and who it’s for • How the timing works for the US and Australia, plus replay access • How to approach night shift before, during, and after so you’re not constantly drained • Why most people struggle simply because no one ever showed them how • How your circadian rhythm affects fatigue, sleep, and overall health • The mental load of night shift and why it gets worse when you’re out of sync • How to time your nutrition for better energy and recovery • What employers can actually do to better support 24/7 teams • What to expect from the event, including short expert talks and a live Q&AIn the show notes is a link. Go and have a look at the landing page for the event and instantly register your spot. If you enjoyed the episode, follow the podcast and leave a review. It really helps more shift workers find it.You can also learn more or work with me at ahealthyshift.com.REGISTER HERE:NIGHT SHIFT SUMMIT Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it.So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked.In this episode, we talk about why that keeps you stuck, and what it looks like to actually have something that works for your life and your roster.We get into why days off can feel worse than work days, how shift habits can lead to weight gain and brain fog, and the kind of questions people always ask, ike eating at 3am, sleeping during the day, when to train, and what supplements actually matter.We also touch on chrononutrition and what changes when you stop fighting your body and start working with it.If you want help applying this to your own schedule, you can book a one-off session at ahealthyshift.com.If this helped, follow the podcast and leave a review. It really helps more shift workers find it.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep.In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers.• Why relying on caffeine alone keeps shift workers stuck in a fatigue cycle• Who Steve Jennings is and his role in bringing creatine into mainstream use• How creatine supports cellular energy through the ATP system• Why creatine isn’t just for muscles, but also for brain function• How it can support memory, mood, focus, and mental clarity during sleep deprivation• Why creatine is especially relevant for shift workers dealing with circadian disruption• Simple dosing guidelines, including the common 3–5g daily approach• How some people use short-term higher doses during demanding night shifts• Breaking down common myths like “creatine is a steroid” and “you need to cycle it”• The truth about kidney concerns and creatinine levels in lab tests• Hydration, cramps, and the real story behind “bloating”• Why women may benefit even more, especially around perimenopause and menopause• What current research says about creatine and long-term health, including bone supportIf you want a clear, evidence-based guide to using creatine for shift work performance and recovery, this episode covers it.Subscribe for more evidence-based shift work nutrition, share this with someone working nights, and leave a rating and review to help more shift workers find the show. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a body clock problem, not a personality flaw, and share practical ways to reduce the damage. • shift work as a health tax that compounds over time • lack of education and training for shift workers • smarter rostering and why forward rotation matters • why permanent night shift does not truly work • female shift workers and the added strain of infradian rhythm • night shift nutrition and hydration basics • high blood pressure and cardiovascular risk from circadian misalignment • real caller stories on long shifts, loneliness, family impact, and union pushback • Mondayitis, social jet lag, and why you cannot “catch up” on sleep If you go to the website, a healthyshift.com and you can reach out to me there.  Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Why do you feel better on holiday, even with jet lag?Because your habits naturally sync your body clock to the day.In this episode, we break down the “holiday blueprint” and how shift workers can use it to reduce social jet lag and stabilize sleep, energy, and focus. How light quickly resets your circadian rhythm Why movement and exploration boost your body clock  How meal timing trains alertness and sleep  Why coming home can feel worse than traveling  What social jet lag looks like on shift  The 3 anchors to make shift work more liveable  Why consistency beats perfection Want help building this around your roster? Book a free 15-minute assessment call at ahealthyshift.comFollow the podcast, turn on notifications, and leave a review to help more shift workers find the showSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.In this episode, I break down why shift work and circadian disruption make visceral fat more likely—and what you can start doing to bring your energy, metabolism, and blood markers back into line.In this episode, we cover:• What visceral fat is—and why it’s metabolically active • Why shift workers can carry visceral fat while looking “normal” • How circadian disruption impacts metabolism and digestion • The role of cortisol, insulin, and melatonin timing • How sleep loss disrupts leptin and ghrelin—and increases cravings • Why eating overnight worsens glucose tolerance and insulin response • The long-term risks: type 2 diabetes, heart disease, and fatty liverPractical strategies:• Mediterranean-style eating to reduce inflammation and improve energy use • Reducing (or eliminating) alcohol to support liver health • Cutting ultra-processed foods that amplify hunger signals • Resistance training 3x per week as a non-negotiable • Daily walking—and short walks after meals for glucose control • Optional: one weekly high-intensity session for efficiency • Optimizing your sleep environment and maintaining a consistent wake-up time • Using tools like DEXA scans and GP checks to measure what you can’t seeIf you want support, there’s a link in the show notes to book a free assessment call with me.If you enjoyed this episode, make sure to follow or subscribe so you don’t miss what’s coming next. And if you found it helpful, I’d really appreciate a quick rating or review.To learn more or work with me, visit: ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Sunlight isn’t optional, it’s your body’s control system.For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable. How light controls your circadian rhythm (your body clock) Why morning sunlight beats scrolling in a dark room The benefits of red/infrared light for recovery and calm  Why blue light helps in the morning but harms you at night The role of full-spectrum light (green, yellow, UV)  How modern life creates “dim days, bright nights” Practical strategies to improve sleep even on night shift Follow the podcast, turn on notifications, and leave a review. it helps more shift workers find this.Learn more or work with me at ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Are supplements actually helping… or just wasting your money?Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.But here’s the truth: If your foundations are broken, supplements won’t save you.In this episode, I break down the 8 fundamentals every shift worker needs first from light exposure and sleep, to movement, nutrition, meal timing, social connection, and time in nature.Only after that do we talk supplements.And honestly? There are just 3 worth considering for most people: vitamin D, omega-3s, and creatine.🎧 If you want a simple structure for better energy and sleep, grab the free Circadian Fast eBook at ahealthyshift.comFollow, share with a mate on shift, and leave a review to help more shift workers find the show.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way. • the 2am to 4am circadian dip and why it feels brutal • body temperature changes overnight and what it means on shift • socks in bed as a practical sleep tip and why it can work • the emotional punch of hearing a spacecraft radio check • why 10,000 steps becomes a “rule” and where it comes from • step tracker accuracy and using trends over perfection • research pointing to big gains around 7,000 steps per day • balancing movement across a week for shift workers • accountability, complaints, and why perjury rarely gets pursued To learn more about me visit ahealthyshift.com Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down. I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awareness you need to take control back.• the “new normal” trap and why it happens quietly• constant fatigue versus expected tiredness after nights• weight gain, low energy and lost training as warning signs• how shift work erodes routine through small daily compromises• the moment a comment exposes a slow decline• why familiar does not mean optimal or permanent• asking the honest question that starts change• building simple structure and systems that work on a rosterIf you enjoyed this episode, be sure to hit follow and turn on notifications, so you get notified whenever a new episode is released. It would be ever so helpful if you could leave a rating and review on the app you're currently listening on. If you want to know more about me or work with me, follow the links belowSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we break down what metabolic syndrome is, why shift workers are at higher risk, and the simple habits that reduce damage by working with your circadian rhythm—not against it.• Metabolic syndrome is a cluster, not a single disease • The five key markers: waist circumference, blood pressure, blood sugar, triglycerides, HDL cholesterol • Why risk increases when these markers stack (type 2 diabetes and heart disease) • How sleep disruption lowers insulin sensitivity and drives sugar cravings • Why eating at night worsens blood sugar control • Leptin, ghrelin, and cortisol: how fatigue impacts hunger and fat storage • Anchoring sleep with consistent routines and a dark, cool environment • Setting a defined eating window and prioritising earlier meals • Protein for satiety, muscle, and stable energy • Resistance training 2–3x per week to improve insulin sensitivity • Managing light exposure after night shift to support recovery • Smarter caffeine timing so you can still get quality sleepRate and review the podcast on Apple Podcasts or Spotify—it helps more shift workers find real, evidence-based support.Download the free Circadian Fast ebook at ahealthyshift.com. Book a free 15-minute assessment call (link in show notes).Follow or subscribe so you don’t miss new episodes.888Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks.This is where most plans fall apart.In this episode, I share a simple, flexible approach that reduces decision fatigue and makes food easier to manage—even on your hardest days.In this episode: Why meal prep becomes overwhelming on shifts  Why calorie counting and strict plans fail  A simple 3-step system: Decide, Shop, Prep  The Three Times Six Plus Six method  Why snacks matter more than you think  Easy protein-based snacks you can keep at work Follow these accounts for easy meal ideas:Instagram: @Lucy LordInstagram: @jessesptInstagram: @RecipeTinEatsFree Snack Guide Comment “SNACKS” on any of my posts and I’ll send you my non-perishable snacks guide for shift workers.Subscribe and Review Follow the podcast and leave a review to help more shift workers find it.Work With Me ahealthyshift.com Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.In this episode, we break down how caffeine really works and share simple timing rules to protect your sleep quality so you can wake up more recovered and have more energy outside of work.We cover:How caffeine blocks adenosine, so your brain can’t properly sense fatigueWhy “caffeine is using you” when your timing is offHow caffeine absorption peaks  and why its half-life causes it to stack in your systemWhy caffeine can reduce deep sleep, slow-wave sleep, and REM sleepResearch showing caffeine can affect sleep up to 8.8 hours laterWhy pre-workout caffeine can impact sleep for up to 13.2 hoursThe “12 o’clock rule” that works with any shift rosterWhy zero-calorie energy drinks are stimulation — not fuelHow tolerance builds, and why less caffeine can actually improve your baseline energyCheck the show notes to book a meeting with me.If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also really help if you could leave a rating and review on the app you're currently listening on.If you want to learn more or work with me, visit: ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We talk with Roger Sutherland about what crushing debt, poor spending choices and shaky trust in leadership feel like on the front line. Then we pivot to the body, unpacking why modern “me time” often keeps us wired and how simple changes can help shift workers recover.• pressure on frontline health and emergency services and what underfunding does to morale • why “no money” arguments inflame anger and erode trust • government debt, big projects and the everyday essentials people feel are ignored • preferential voting confusion and why education matters • blue light choices, naps and staying alert across a long day • phone addiction, dopamine blunting and constant stimulation • swimming, breathwork and creating real down time • media agendas, free speech uncertainty and hypervigilance Have a look at a healthyshift.com. Come and join us. 133693. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊"Lifing" teaches us "keep moving, keep coping, and keep distracting" ourselves until the body finally forces a pause. I share a raw story from the pool that reveals how breath, rhythm, and silence can unlock real nervous system recovery for first responders and anyone under chronic stress. • a personal moment where emotion rises without warning during a quiet swim • how CO2 tolerance training and slower breathing support stress regulation • why “breakdown” can be the body processing stored trauma • the cost of constant input through phones, scrolling, TV, and noise • how rhythmic movement and longer exhales shift the autonomic nervous system • practical steps to create undistracted time and real space each day • why nasal breathing matters and why mouth breathing keeps you amped up • embracing discomfort and letting emotion move through without overthinking • how breathwork provides a structured way to self-regulate without a pool If it landed for you, and if you know that you personally are carrying more than what you're actually dealing with, I beg you to reach out to me. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on. If you want to know more about breathwork,  about me or work with me, you can go to ahealthyshift.com.  Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Shift work can make alcohol feel like the easiest “off switch”  but your biology doesn’t agree.In this episode, we unpack the Sober Curious mindset and why even “normal” drinking can disrupt your sleep, mood, metabolism, and recovery as a shift worker.We cover:The sober curious approach as a mindset, not a labelWhy shift workers often drink on autopilot after night shifts or stressful daysAlcohol as a neurotoxin and the rebound effect that fuels anxietySedation vs. real sleep, including REM suppression and fragmented nightsHow alcohol disrupts fat burning and blood sugar, leading to crashes and belly fatPerimenopause and menopause: why alcohol (especially wine) can amplify abdominal weight gainThe long-term link between alcohol and mental healthCancer risk, even with light to moderate drinkingAccelerated aging, immune suppression, and slower recovery from trainingGut lining damage, inflammation, and the knock-on effects on fatigue and moodA simple alcohol-free trial and what to trackIf this episode resonated with you and you know someone who needs to hear it, share it with another shift worker.If you enjoyed this episode, make sure to subscribe so you never miss a new release. It would also really help if you could leave a rating and review on the app you're listening on.If you’d like to learn more or work with me, visit: ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We dig into why Monday mornings feel so rough, and why the answer sits in your circadian rhythm rather than willpower. We also take on the daylight saving fight and ask whether locking Australia to standard time could reduce real health risks.• circadian misalignment from weekend sleep-ins and later nights• sleep anxiety and why early wake-ups spiral• building rhythm through routine and training consistency• swimming as moving meditation and breath control practice• CO2 tolerance and nasal breathing as stress tools• wearables like Oura Ring and what the data can show• life on night shift in trucking and how it reshapes lifestyle• FIFO roster strain on families and fatigue risk on the drive home• workplace health and safety obligations and fatigue education gaps• daylight saving health impacts including crashes and cardiac events• listener views on staying on summertime or standard time permanently Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊I challenge the biggest blue light belief and explain why the real danger is not whether you nod off, but what light does to melatonin and your circadian rhythm. I break down how your eyes feed the brain’s master clock and why managing light is one of the most powerful health tools a shift worker has.• the two separate eye systems for vision and biology• how IPRGC cells send light information to the suprachiasmatic nucleus• why morning daylight anchors cortisol, alertness, temperature and metabolism• what melatonin really does beyond sleepiness, including repair signalling• melatonin as an antioxidant and what that means for cellular stress• circadian disruption and higher cancer risk research in shift workers• why artificial light at night creates social jet lag and metabolic harm• practical light rules: sky before screen, warmer evenings, complete darkness for sleep• why scrolling in bed can shift your body clock and leave you waking tiredIf you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.  If you want to know more about me or work with me, see below Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊I mark World Sleep Day 2026 by cutting through the myth that poor sleep is just part of shift work and lay out a simple plan to protect brain and metabolic health. I explain the glymphatic system, hunger hormones, and the practical gear and routines that turn rough sleep into real recovery.• why poor sleep isn’t a badge of honour• glymphatic cleanup and beta amyloid risk• insulin sensitivity, ghrelin and leptin changes• signs of true sleep quality versus exhaustion• darkness strategy and the hand test• sleep masks that fully block light• white noise and sleep buds to block spikes• ideal temperature range and cooling toppers• bedding upgrades for stable comfort• decluttering the bedroom to lower arousal• a repeatable wind-down: shower, scent, breathing• progressive muscle relaxation to switch off• why sedatives are unconsciousness not sleep• personalised coaching for roster realitiesReach out and let’s start working on this together because it’s importantIf you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and reviewIf you want to know more about me or work with me, see belowSee my recommended products with discounts on the products discussed in this episode.RECOMMENDED PRODUCTS LINKS AND DISCOUNTSSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings, supports sleep and trims your waist. We explain the science behind intermittent fasting and time-restricted eating, then give simple rules to thrive on changing rosters.• difference between intermittent fasting and time-restricted eating• why alignment to circadian rhythm matters more than long fasts• what happens when you eat at biological night• front-loading calories in the morning and tapering later• closing the kitchen three hours before sleep• practical windows for day and night shifts• simple habits to reduce cravings and improve recovery• how resistance training supports metabolic health• how one-to-one coaching personalises timing, habits and routinesGo to the show notes, click the link, book the appointment, let's talkText me about the episode belowBe sure to hit follow and turn on notifications so you get notified whenever a new episode is releasedIf you want to know more about me or work with me, see belowSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊I share a science-backed routine to flip a wired brain into real rest, using EMDR-style bilateral audio, low-profile sleep buds, and simple breath work. We explain why exhaustion sleep is not restorative sleep and how to create a clean transition from shift to bed.• sympathetic overdrive keeps the brain scanning for threats• difference between passing out tired and restorative sleep• how bilateral audio taxes working memory and calms thoughts• using low-profile sleep buds to stream EMDR then white noise• step-by-step wind-down: change, quiet drive, dim lights, snack, hot shower• 4–8 breathing to boost vagal tone and reduce arousal• letting thoughts drift without fighting them• controlling dark, temperature, and sound as core sleep leversShare this podcast with a colleague who may be struggling with sleep, that may be struggling with their own routines or really wired up with some poor mental healthBe sure to hit follow and turn on notifications so you get notified whenever a new episode is released.EMDR Playlist on SpotifyOZLO Sleep Buds - Invest, it's worth it. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊An edited version of my segment on 3AW Melbourne, Australia Overnight.Talking shift work and anything else that comes up along the way.We push past fear talk and culture wars to focus on what steals our best selves: chronic sleep loss, overwork, and the easy drift into a “new normal.” A retired cop, a veteran nurse, and a creator with a no-fuss meal prep method share tools that actually help.• leadership gaps and morale strain in shift-heavy workplaces• the cost of night shift on sleep, mood, and family presence• recognising the “new normal” creep and stepping out of it• practical nutrition with the glass bowl method for busy weeks• simple high-fibre, high-protein breakfasts and lunches to grab• politics, safety, and why certainty feels tempting when tired• Eurovision news: Delta Goodrem to Vienna• hidden costs of convenience: lithium and fast fashion ethicsYou can find Jesse Stathakis on Instagram: JessePT THE GLASS BOWL METHOD (Now 180 Recipes) Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊In this episode I explore the bittersweet reality of leaving policing and other frontline roles, sharing lived experience and practical ways to reclaim health, identity and purpose. You can honour what the job gave you, let go of what harmed you, and build a life that aligns with your values.• bonds shaped by proximity not permanence • missing adrenaline but not politics and paperwork • translating high-pressure skills into new careers • values alignment and the cost of culture drift • the flat feeling as nervous system recalibrates • pressure from above, public judgment and moral injury • trauma load stops growing and how to process it • choosing sustainability over burnout • refusing to be a cautionary tale for poor leaders • holding pride in service while redefining identityIf you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is releasedIf you want to know more about me or work with me, please go to ahealthyshift.com or follow the links below. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp from adrenaline to deep, restorative rest. We keep it simple, practical and repeatable so you can fall asleep faster and stay asleep longer.• identifying the real issue as shutdown, not insomnia• difference between melatonin sleep and exhaustion collapse• why consistency trains the nervous system• how dim light signals safety and night• 4‑7‑8 breathing to switch off fight or flight• removing stimulation to avoid operational mode• progressive relaxation to drop muscle and neural tension• building a nightly pattern that expands deep sleep• practical recap of the SLEEP routineIf you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and better meal timing help shift workers sleep deeper, recover faster, and feel human again.• why sleep hygiene beats chasing eight hours• warm shower and scent cues that tell the brain to sleep• 4-7-8 breathing to calm the nervous system• treat between-shift sleep as naps, not marathons• daylight and walking to anchor the body clock• eating to the biological day and fasting overnight• hydration and electrolytes to reduce fatigue and migraines• why alcohol ruins recovery sleep• navigating roster stress and fairness in night shifts• mental health gains from morning light and movement• free ebook on the circadian fast at ahealthyshift.com Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and navigate hormones in midlife. The core message is rhythm: align light, food, sleep, and hormones to get energy back.• nutrition without extremes and why quick fixes fail• circadian basics from cells to daily habits• how artificial light at night disrupts melatonin and metabolism• flexible sleep anchored by consistent wake time• chronotypes and working with your groove• perimenopause and menopause strategies for women 40+• practical steps: manage light, time meals, split sleep, track patternsIf you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onIf you want to know more about me or work with me, see below.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊An edited version of my segment on 3AW Melbourne, Australia Overnight.Talking shift work and anything else that comes up along the way.We move from public trust and “cashies” to why organisations say there’s “no money” for staff wellbeing, then dig into mornings, social jet lag, and simple fixes that make Monday feel human again. Roger shares practical, low-cost tools for energy, sleep, and stress relief that anyone can try tomorrow.• everyday ethics vs systemic misuse of public funds • budget excuses for staff education challenged • unplanned leave, fatigue and safety costs • first 10 minutes after waking as keystone • sky before screen and hydrate before you caffeinate • morning light to anchor circadian rhythm • sleep duration vs consistent wake time • social jet lag across weekends explained • caller stories on fatigue, routine and resilience • bullying at work acknowledged with support offered • 4-7-8 breathwork to reduce night wakings Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We break down why most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work and real recovery. We explain energy balance, protein timing, caffeine dosing and sleep so you can train smarter.• the problem with proprietary blends and label padding• why energy balance drives fat loss, not powders• the only reliable acute aid being caffeine, with proper dose ranges• beta-alanine tingles explained and why saturation matters• the simple pre-training setup: protein milk plus coffee• protecting lean mass by adding protein first after fasting• milk as carbs, fluids and electrolytes for quick fuel• post-training protein rhythm every three to five hours• caffeine timing for shift workers to protect deep sleep• the core pillars: deficit, protein, lifting, sleep, consistencyHit follow and turn on notifications so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onIf you want to know more about me or work with me, please see belowSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We shine a light on the quiet creep of dysfunction in shift work and how easily poor sleep, stress, and compassion fatigue become the “new normal.” We share lived experience, biological facts, and simple steps to set boundaries, protect sleep, and feel seen.• toxic leadership and why feeling seen matters• why “common” is not “normal” in sleep, stress, and mood• slow creep from fatigue to gut issues to anhedonia• compassion fatigue explained and early signs• hypervigilance and perception traps outside work• fake friendships and the value of distance• practical boundaries for sleep, food, movement• listening to partners and honest self‑checks• questions to spot what you have normalisedPlease share this podcast with someone who needs to feel seen. If you’re on Spotify or Apple, leave a rating and a short review. Pass it on, pay it forward Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊I examine how performative activism, DEI optics, and the exclusion of police from community spaces erode trust while frontline workers carry the load. The focus turns to funding basics that actually help shift workers: staffing, fatigue management, mental health, and visible, competent service.• personal experience of organisational failure across policing and emergency services• how pride and DEI drift from lived reality and become staged content• why excluding police undermines trust and weakens community ties• the cost of funding optics over frontline basics• fatigue, burnout, and invisibility among shift workers• a call to redirect money to staffing, education, and mental health• the case for competence, decency, and getting the basics rightIf this episode hit, be sure to hit follow so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening on.If you want to know more about me or work with me, you can go to ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the military, and why that destroys trust on the floor. Roger shares personal experiences from four decades on shift to map the pattern and lay out a practical fix grounded in real leadership.• misuse of discipline as a performance tool• the cost to trust, safety and honesty• operational amnesia among managers• fatigue, staffing and training gaps as root causes• isolation and morale collapse after notices• what good leadership looks like in practice• a simple test before invoking discipline• why trust is the operational currencyIf you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onIf you want to know more about me or work with me, you can go to ahealthyshift.com Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how breathwork helped him move past PTSD and offers a simple exercise drivers can use right now.• shift work coaching and Roger’s background• homemade burgers as a bridge to meal prep• acronyms and why clear language lowers stress• chronotypes and the late to early shift with age• Sunday night insomnia and weekend phase shift• morning light as a circadian anchor• a 4–8 breath for self-regulation on the road• trauma held in the body and breathwork support• where to try guided breathwork sessions• routine and consistent wake time as the fixMarc, No Name Studios,  is running a free online breathwork session on Saturday, 7th February at 10am. Jump on the No Name Studio website, book a session, and join in from the comfort of your own home Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the prefrontal cortex back online so you can pause, reset, and respond instead of reacting. I share simple scripts you can use in arguments, cravings, and work pressure so you can shift from overwhelm to clarity in real time.What You Will Learn:What stress does to heart rate, breathing, and focusWhy the prefrontal cortex goes offline when pressure risesHow nasal breathing signals safety through the vagus nerveA one breath reset you can use for arguments and cravingsHow 4-8 breathing slows reactions and widens perspectiveWhy you should practise in messy moments, not just calm onesSmall cues to build the habit across different shiftsThe core idea that stress narrows and breathing widensIf you enjoyed this episode, please subscribe so you never miss a new release. It would help me a lot if you left a rating and review on the app you are listening on.If you want to know more about me or work with me, you can visit ahealthyshift.com.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Most fitness plans are designed for people with stable schedules, not rotating rosters. In this episode, I explain why one-size-fits-all programs collapse for shift workers and what actually works instead. I break down an evidence-based, flexible approach that fits your roster, lowers pressure, and builds real momentum through simple habits, light timing, and mindset-first coaching. This is practical, realistic support built for the way shift workers truly live and recover.What You Will Learn:The coaching gap that leaves shift workers unsupportedWhy rigid macros and step goals often backfireThe real barriers created by circadian disruptionChrononutrition and light timing basics that make a differenceFlexible training anchored to your energy, not perfectionMindset-first work where the scale and tracking are optionalThe few supplements that are actually proven to helpHow weekly check-ins remove guilt and build consistencyHow to pivot your plan across any rosterPractical next steps to get the support you needIf you want personalised help, you can book a free 15 minute assessment call through the link in the show notes. There is no pressure and no sales pitch, just a conversation about your work, your challenges, and how I can support you properly.If you enjoyed this episode, please subscribe, share it with a colleague, and leave a rating or review so more shift workers can find the help they need.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance rises after dark, and how hormones like cortisol, leptin, and ghrelin drive cravings, hunger spikes, and fat storage when sleep is short. I draw on my decades of 24/7 policing and my work as a certified nutritionist to break this down into simple actions that fit rotating rosters.What You Will Learn:Why many shift workers gain fat even when they do not eat moreHow circadian disruption changes metabolism and blood sugar controlWhy rigid meal plans fail on night shiftHow sleep loss increases cravings and slows fat lossThe power of anchoring meals to your biological dayHow to front-load calories earlier and keep nights lighterProtein-first meals that stabilise blood sugarPractical fasting windows that feel naturalHow to avoid the 2 a.m. chips, chocolate, and office cake trapSleep strategies that become your strongest fat loss toolsSimple strength and walking routines that support recovery and energyIf your roster has been fighting your biology, this episode will give you a clear blueprint to bring your body back in sync. Subscribe, share this with a colleague who needs it, and if you want help tailoring a plan to your roster, you can book a free 15 minute call here. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Feeling better on shift does not start with strict diets or perfect routines. It starts with habits that actually fit real shift work life. In this episode, I share the approach that kept me healthy through more than 40 years on rotating rosters. I explain how decision fatigue shapes your evenings, why small routines create stability no matter your schedule, and the circadian anchors that help your body recover faster, think clearer, and maintain steady energy. This is a practical reset built for shift workers who want results without overwhelm.What I Cover:Why decision fatigue makes evenings harder and how to reduce itTiny routines that lower friction and improve consistencyCircadian anchors that support better sleep, energy, and focusThe myths that keep shift workers stuck (scales, macro obsession, rigid meal prep)The core habits that create real changeHow small wins compound into better mood, steady energy, and fewer cravingsInside the 21-Day Shift Work RESET Challenge:Weekly habit checklistsDaily support in a private groupQuick explainer videosLive Q and A accessWebinar library on women’s health, supplementation, and performanceOptional FebFast to speed up sleep and mood improvementsJoin the 21-Day ChallengeIf you want support, structure, and a community who understands shift work, Join the 21-Day Shift Work Reset Challenge here If this episode helped you, tap subscribe, share it with a colleague on nights, and leave a review so more shift workers can find a healthier way to live their roster.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We explore FIFO life through real rosters, heat, and health, then pivot to policing priorities, youth crime, and whether small rules can shift big behaviours. Practical tips on hydration, sleep, and electrolytes sit alongside a candid look at bail, parents, and community work.• FIFO rosters, site culture, and family impact• Heat stress, hydration strategies, and electrolytes• Night shift sleep anchors, caffeine timing, and light use• Policing triage, petty offences, and behavioural foundations• Youth crime, social media influence, and consequences• Bail settings, parental engagement, and residential care• Community crews, graffiti cleanup, and visible accountability Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊There is a persistent myth that officers leave because they cannot cope. In this episode, I challenge that belief and explain why it is culture, not character, that pushes good people out.I talk about what happens after the badge comes off. The silence. The loss of identity and belonging. The constant vigilance that does not simply switch off when the job ends. I also unpack why slogans and surface-level wellbeing initiatives fail, and what real leadership must change if retention and health actually matter.This episode is about validating those who chose health and family over survival, and about holding leadership accountable for the environments they create.In This Episode, I Talk About:How policing often leaves its people, rather than people leaving policingThe thousand cuts of missed life moments and invisible traumaThe long-term cost of constant vigilanceSlogans versus real preventative wellbeing and visible leadershipIdentity, belonging, and loneliness after the badgeCulture as the true retention lever and a mirror for leadersClear validation for former officers who chose health and familyWhat genuine support and structured transition should includeWhy This Conversation MattersWhen culture is broken, resilience becomes an expectation instead of a choice. Too many people internalise the damage and blame themselves for environments that were never safe to begin with.This episode is for current officers, former officers, leaders, and anyone questioning whether staying is truly the healthiest option. If this episode resonated with you, can you do me a favor and share it with someone who needs to hear it. Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, and long-term psychological harm.In this episode, I share my personal experience of reporting harassment, facing retaliation, and living through what’s known as sanctuary trauma—when systems designed to protect people end up causing more harm instead.I talk openly about what happens when policies exist on paper but fail in practice, how silence is rewarded while speaking up is punished, and why so many people leave not because they’re weak—but because the cost of staying is too high.In This Episode, I Talk About:Why silence is a hidden driver of burnout and resignationsThe gap between public-facing values and internal workplace cultureWhat happens when harassment is reported without clear ownership or accountabilityHow retaliation often shows up quietly - through delays, labels, and processThe physical and mental health toll of chronic workplace stressHow organisations lose mentors, experience, and institutional knowledgeWhy silence is often mistaken for resilienceWhat real leadership actually looks like when safety is the priorityPractical steps leaders can take to move beyond slogans and into actionA preview of Part Two, where I dive into systemic failures and accountabilityI’m sharing this story because too many people are suffering in silence, especially in high-pressure, high-responsibility roles. When organisations protect reputations instead of people, the damage doesn’t stop at the workplace. It follows people home, into their health, their families, and their future.This conversation is for leaders, HR professionals, and anyone who has ever felt unsafe speaking up at work.If this episode resonated with you:Subscribe so you don’t miss future episodesLeave a rating or review - it helps this message reach more people who need itLearn more about my work or connect with me at ahealthyshift.comComing Up NextPart Two: I’ll break down the systemic failures that allow retaliation to continue and what real accountability actually looks like when leadership is done right.Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the first day off using light, timing, and targeted naps to reduce fatigue and protect recovery.• why the 2-2-4 roster limits circadian disruption• how to handle the swing day without wrecking nights• the difference between power naps and sleep inertia• safe caffeine use across night shifts• two-nap method between nights to stay functional• how to reset fast on the first day off• why regular wake times beat perfect durations• using light, meals, and movement as time cues• common mistakes that steal your four days offDont forget to hit follow so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you’re currently listening onIf you need help with this, all you gotta do is go to the link in the show notes and I’ll have a 15-minute free call with you and help you Support the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks.• circadian misalignment makes daytime sleep lighter and shorter• abandon seven to nine hours as a day-sleeper target• plan a core sleep block plus a top-up nap• make the room pitch black and eliminate LEDs• cool the room and bedding to support sleep depth• set a strict 12 o’clock caffeine cut-off• use a consistent 20–40 minute wind-down routine• avoid flipping to daywalker mode on days off• focus on less self-judgement and better timingIf you enjoyed this episode, be sure to hit "follow" so you get notified whenever a new episode is releasedIt would also be ever so helpful if you could leave a rating and review on the app you're currently listening onIf you want to know more about me or work with me, you can go to ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a veteran nurse and the science of melatonin. We share practical steps to protect circadian health at work and at home, and why workplaces must act.• known links between blue light at night and hormone‑sensitive cancers • melatonin as darkness signal, DNA repair and immune support • night work as an occupational health and safety issue • available circadian‑friendly lighting solutions for workplaces • practical at‑work strategies to cut blue exposure • home lighting swaps and true bedroom darkness • why night modes and dim screens still suppress melatonin • small consistent habits that compound into better healthThank you for listening. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on If you want to know more about me or work with me, you can go to ahealtyshift.comThe Book I refer to - THE LIGHT DOCTOR - Dr Martin Moore-EdeSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊In this episode, I guest on 6PR Perth weekend radio with Christina MorriseyWe dig into why shift work collides with human biology and how to reclaim energy, sleep, and family life with small, smart changes. Practical steps on light, meals, hydration, and boundaries make brutal rosters more livable without fancy gear or gimmicks.• costs of night shift on body and mood • eating on sun time and fasting overnight • why catching up on sleep backfires • the light diet and daylight anchors • building a dark, cool, quiet sleep cave • a simple 24‑hour meal plan that works • hydration as a fatigue fighter • FIFO relationships and boundaries that protect home • one small change with big payoff: master lightFollow me at ahealthyshift.com and or connect with me on LinkedInSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________

Text me what you thought of the show 😊Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during night shifts, long hours, stress, and sleep loss.You’ll learn how creatine helps keep ATP (cellular energy) available when sleep is short, why this matters for focus and reaction time on long shifts, and how to use creatine safely alongside good sleep, nutrition, and hydration.In this episode, we cover:The cellular role of creatine in ATP buffering and energy productionHow brain energy benefits during sleep deprivation and stressWhy stable energy supports decision-making and mental clarity on long shiftsSimple creatine dosing: 3–5 grams daily, any time of daySafety facts, creatinine blood tests, and when to seek clinical advicePractical ways to take creatine and stay consistentWhy women may benefit more due to lower baseline creatine storesHow creatine fits with sleep, nutrition, and hydration for shift workersWho this episode is forShift workers, night shift workers, and rotating shift workers who want better energy, focus, and resilience without relying on stimulants.Want personalised guidance?Down in the show notes is a link to a free 15-minute call. Let’s have a conversation.Enjoyed the episode?Subscribe so you don’t miss future episodes. Leaving a rating and review helps more shift workers find this podcast.Learn more or work with me at ahealthyshift.comSupport the show----------------------------YOU CAN FIND ME ATWebsiteInstagramLinkedInShift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death._______________________