A Healthy Shift

Text me what you thought of the show 😊Stop Replacing Shift Workers. Start Asking Why They're Leaving.If your organisation is constantly recruiting shift workers to replace the people who are leaving, there may be another question worth asking:Why are they leaving in the first place?Staff turnover in 24/7 workplaces can have many causes, including leadership, pay, career opportunities, workload, workplace culture and personal circumstances. But there is another factor leaders should consider.How much is the experience of living around shift work contributing to good people eventually saying, "I can't keep doing this"?In this episode of A Healthy Shift, I draw on more than 40 years of frontline shift work to explore the connection between shift work, chronic fatigue, work-life balance and employee retention.Sometimes people don't leave because they hate their profession. They leave because they're exhausted by the life that has developed around it.Poor sleep becomes normal. Days off become recovery days. Exercise disappears. Relationships become harder to maintain. Friends stop seeing each other. Family time suffers. And eventually a worker who once loved their job starts questioning whether they can continue living this way.For organisations struggling with staff turnover, unplanned leave, fatigue and morale, recruitment is only one side of the equation.Retention requires asking what is happening to the people you already have.I explain why helping shift workers understand sleep, daylight, movement, nutrient timing and fatigue management can give them greater control over life around their roster.And importantly, the goal isn't simply to make people better at working.It's to help shift workers have more energy to do the things they love outside work.Because when shift workers have more energy outside their shift-working life, they're in a better position to thrive within it.This final episode in the four-part Shift Work Champions™ series also brings together the Enterprise Framework: workforce education as the foundation, followed by developing Shift Work Champions™ to help build sustainable internal shift work capability.Shift Work Champions™ won't solve every cause of employee turnover. But if the experience of working shifts is contributing to good people struggling or considering leaving, it's a factor worth addressing.In this episode Why constantly recruiting doesn't necessarily solve a retention problem  The difference between leaving a profession and leaving the life surrounding shift work  How chronic fatigue can affect life outside work  Why days off can gradually become recovery days  The relationship between shift work education and sustainable work-life balance  Why generic 9-to-5 health advice often doesn't fit 24/7 workers  The role of sleep, daylight, movement and nutrient timing  Why "Control the Controllable" matters for shift workers  Moving workplace wellbeing from reactive support towards preventative education  How Shift Work Champions™ builds internal shift work capability  Why employee retention has to consider the human being behind the turnover statistic If you're a CEO, operational leader, People & Culture leader, HR professional or wellbeing manager dealing with staff turnover in a 24/7 workforce, ask yourself:How much of our retention problem is connected to the way our people are experiencing life around shift work?Learn more about Shift Work Champions™ and the Enterprise Framework below"Because it doesn't have to be this way."Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 join Tony McManus on 3AW’s Australia Overnight for a lively conversation about the “pub test,” government spending, Victoria’s debt and the pressure facing police, nurses, paramedics and teachers.We also bring the conversation back to shift work health, including a practical overnight food option that can provide protein without a heavy meal.Then we speak with Antony from Runway Pickleball about why pickleball is growing so quickly in Australia. We discuss how easy it is to learn and how it can help shift workers and first responders stay active, have fun and build social connection outside work.REGISTER YOUR INTEREST FOR OUR EMERGENCY SERVICES PICKLEBALLhttps://link.systemisedtoscale.com/widget/form/uAiPmaNrpwP4I3V5hYDFYou can find Runway Pickleball at runwaypickleball.playbypoint.com/Runway Pickleball - 8 Sabre Ct, Tullamarine VIC 3043To learn more about my evidence-based support for shift workers and Shift Work Champions™ framework, visit ahealthyshift.comSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊What If Your Shift Work Expert Was Already on Shift?Who does a shift worker turn to at 2am when they're exhausted, struggling with night shift and wondering how much longer they can keep doing it?Usually, it's the person working beside them.That conversation might contain years of experience. But it can also contain outdated advice, workplace myths or the familiar response: "That's night shift. You'll get used to it."What if that conversation could be different?In this episode of A Healthy Shift, I explain the thinking behind Shift Work Champions™ and why building internal shift work capability could change the way 24/7 organisations support their people.Following more than 40 years of frontline shift work, I understand that the people employees already trust are often working right beside them. They know the roster, the workplace, the pressures, the culture and what actually happens at 2am.Shift Work Champions™ builds on that existing trust by developing selected employees with deeper shift work education, clear boundaries, practical resources and ongoing support.They aren't doctors, psychologists, nutritionists or workplace health police. And they're not there to replace existing health, safety or wellbeing services.They're educated peers who can help keep good shift work conversations alive after the initial workforce training has finished.This episode explores the difference between bringing expertise into an organisation and building capability within it. I explain why workforce education provides the foundation, while Shift Work Champions™ can help reinforce that knowledge on shift, in the workplace and in real time.Because if all your shift work knowledge disappears when the external educator walks out the door, what happens next?In this episode What a Shift Work Champion™ actually is  What a Champion is not  Why shift workers often turn to trusted colleagues for advice  The difference between external expertise and internal capability  Why lived workplace context matters  How Champions reinforce shift work education  The importance of scope, boundaries and appropriate referral  Why selecting the right Champions isn't simply about choosing the "healthiest" employees  How internal capability can help education survive staff turnover  Why Champions need development and ongoing support  How everyday conversations can influence workplace culture  Why the goal is capability rather than dependency on an external provider If you're responsible for employee wellbeing, fatigue management, People & Culture, HR or a 24/7 operational workforce, consider one question:Who are the people your workers already trust?Your future Shift Work Champions™ may already be on shift.Learn more about Shift Work Champions™ and the Enterprise Framework through the link in the show notes.Because it doesn't have to be this way.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊Your Shift Workers Don't Need More Motivation. They Need Understanding.Are your shift workers really unmotivated, or have they simply never been taught how to work shifts properly?Many 24/7 organisations invest in employee wellbeing, fatigue management and health education, yet still struggle with chronic fatigue, unplanned leave, poor morale and staff turnover.The problem may not be motivation.In this episode of A Healthy Shift, I challenge the idea that exhausted shift workers simply need more discipline, better habits or another wellbeing initiative.After more than 40 years of frontline 24/7 shift work, I have seen how often people are placed onto night shifts, rotating rosters and long shifts without ever being taught how those working hours affect their biology.We train people to do their jobs. But who teaches them how to build a healthy life around the hours they're required to work?I explain why understanding must come before behaviour change, why generic 9-to-5 health advice often fails shift workers, and why overwhelming already-fatigued employees with more tasks can make the problem worse.I also introduce the four biological signals at the foundation of A Healthy Shift: sleep, daylight, movement and nutrient timing, and explain why simple education around these areas can give shift workers greater control over the things they can actually influence.The episode also explores an important principle for both workers and organisations:Education enables responsibility.An employer can't go home with a worker and make them sleep, exercise or prepare their meals. But expecting people to successfully manage the biological challenges of 24/7 work without first educating them is a very different matter.This is where Shift Work Champions™ builds on workforce education by helping organisations develop internal shift work capability, keeping practical, evidence-based conversations alive on shift and in real time.If you're responsible for a 24/7 workforce and you're dealing with fatigue, burnout, unplanned leave, staff turnover or employees struggling with their roster, perhaps the question isn't:"How do we motivate our people?"Perhaps it's:"Have we ever properly taught them how to work shifts?"Learn more about Shift Work Champions™ and the Enterprise Framework through the link in the show notes.Because it doesn't have to be this way.In this episode Why motivation isn't necessarily the problem in fatigued workforces  Why shift workers need understanding before behaviour change  The problem with applying generic 9-to-5 health advice to 24/7 workers  Why explaining the "why" makes practical strategies easier to implement  Sleep, daylight, movement and nutrient timing as biological signals  Why A Healthy Shift teaches "Control the Controllable"  The difference between individual and organisational responsibility  Why education enables responsibility  How Shift Work Champions™ can reinforce education inside the workplace  Building internal shift work capability rather than relying on one-off wellbeing initiativesSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 One-Off Shift Work Training Isn't Enough for 24/7 WorkforcesWhat happens after your workplace shift work training ends?A seminar can create awareness. It can give shift workers those important lightbulb moments where they finally understand why they struggle with sleep, fatigue, nutrition, recovery and life around a 24/7 roster.But what happens three weeks later? Three months later? Or when a new employee starts six months later?In this episode of A Healthy Shift, I explore why one-off shift work training should be the beginning of an organisation's strategy, not the end.After more than 40 years of frontline 24/7 shift work, I believe most shift workers aren't lacking motivation. They've simply never been properly educated about how working outside conventional hours affects their biology or what they can practically do about it.I discuss the difference between providing information and building internal shift work capability, why education enables individual responsibility, and why expecting chronically fatigued workers to remember and implement everything from a single wellbeing session is unrealistic.I also explain the thinking behind Shift Work Champions™: educating the broader workforce, then developing people within the organisation who can help keep those conversations alive on shift, in the workplace and in real time.If your organisation is dealing with shift worker fatigue, high staff turnover, unplanned leave, poor morale or a workforce struggling with the demands of 24/7 work, this episode asks an important question:What happens after the training?Learn more about Shift Work Champions™ and the Enterprise Framework through the link in the show notes.Because it doesn't have to be this way.In this episode Why one-off shift work training has limitations  Why most shift workers were never taught how to work shifts  The difference between workforce education and internal capability  Why fatigue isn't simply a motivation problem  Why education enables responsibility  What Shift Work Champions™ are, and what they are not  How organisations can keep shift work education alive after the educator leaves  Why sustainable shift work support needs to extend beyond another wellbeing presentationSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 for Night Shift Workers: Could It Help When You’re Sleep Deprived?Could creatine monohydrate help night-shift workers maintain cognitive performance when they’re tired and sleep-deprived?Creatine is best known for its role in strength, muscle and exercise performance. But a growing area of research is examining something very different: creatine, the brain, and sleep deprivation.And this could have implications for people who work through the night.In this episode of A Healthy Shift, I look at new research investigating whether creatine supplementation can reduce some of the decline in cognitive performance that occurs during sleep deprivation.A 2026 randomised, double-blind crossover study put healthy adults through 21 hours of sleep deprivation and found that a single dose of creatine monohydrate reduced deterioration in several measures of cognitive performance.But does that mean shift workers should start taking creatine before night shift?Not so fast.I break down what the research actually shows, where the evidence is still lacking and why we cannot assume that results from experimentally sleep-deprived healthy adults will automatically apply to nurses, paramedics, police, emergency services, transport workers and others working night shift.In this episode, you'll learn:• Why creatine isn't just about muscle and exercise performance• The role of creatine and phosphocreatine in cellular energy availability• What happens to cognitive performance during sleep deprivation• What the new 2026 creatine and sleep deprivation study found• Why earlier research from 2006 and 2024 also matters• Why creatine may become more interesting when the brain is under metabolic stress• What the research could mean for night shift workers• Why the current evidence does NOT prove creatine improves night shift performance• The difference between experimental creatine doses and typical daily supplementation• Why creatine should never be viewed as a replacement for sleep• What research we still need specifically in real-world shift workersThe evidence around creatine and sleep deprivation is promising, but it remains preliminary.A 2026 systematic review identified only five eligible studies examining creatine supplementation during acute sleep deprivation. While the overall findings were favourable, researchers concluded that more high-quality research is needed.For shift workers, the question is an important one.Could creatine monohydrate eventually become another tool for supporting cognitive performance when the sleep-deprived brain is being asked to perform during the biological night?We don't have a definitive answer yet.But it's a question worth investigating.Listen to the full episode for an evidence-based look at creatine, night shift, sleep deprivation, fatigue and cognitive performance without getting ahead of the science.Scientific references and further reading are available with the accompanying blog at ahealthyshift.comSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 Health: Blood Tests, Nutrition, Creatine & the Best Diet for Shift WorkersWhat should shift workers be doing to protect their health when working nights, rotating rosters and irregular hours?In this episode of A Healthy Shift | Shift Work Podcast, I join Tony McManus on 3AW Australia Overnight to answer real questions from people working around the clock.I explain why regular health checks and blood tests are worth discussing with your doctor, particularly when ongoing fatigue can easily be dismissed as “just shift work.” The conversation covers markers and issues including blood glucose, HbA1c, vitamin D, iron, thyroid function and the importance of establishing your own health baseline. We tackle one of the biggest questions shift workers ask: what is the best diet for night shift?Rather than another restrictive fad diet, I discuss why a sustainable way of eating matters, the evidence supporting a Mediterranean-style eating pattern, and why food timing becomes particularly important when working through the biological night.The discussion also explores why daylight is such an important biological signal, how our modern indoor lifestyle can work against our circadian rhythm, and why I describe getting your exposure to light and darkness right as your “light diet.”Plus, listeners call in with their own experiences of night shift, rotating rosters, early starts, nutrition and fatigue. I discuss creatine monohydrate and the growing interest in its potential role beyond the gym, including cognition during periods of sleep deprivation. In this episode: Why shift workers should consider regular health checks and blood tests  Why feeling tired shouldn't automatically be blamed on shift work  Blood glucose, HbA1c and metabolic health  Vitamin D, iron and thyroid considerations  Why eating at 2am is biologically different from eating at 2pm  Night shift snacking and food availability  The best sustainable diet for shift workers  Mediterranean-style eating  Why daylight matters to circadian health  My “light diet”  Creatine monohydrate, fatigue and cognition  Sleep, sleep apnoea and other reasons shift workers may struggle  Practical lessons from long-term shift workers who call the show Whether you work permanent night shift, rotating shifts, early mornings or irregular hours, this episode is about understanding what your body is dealing with and making practical decisions that fit the life you actually live.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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've worked shifts for any length of time, you've probably heard someone say:"Don't worry... you'll get used to it."I'm about to explain why this is the biggest myth in shift work.In this episode, I explore why your body never truly "gets used" to night shift and explain the difference between simply surviving your roster and genuinely thriving.Drawing on over 40 years of frontline 24/7 shift work with Victoria Police, combined with years of study in circadian biology and chrononutrition, I explains why so many shift workers blame themselves for feeling exhausted, struggling to sleep, gaining weight or feeling like they're constantly running on empty.The good news?There is nothing wrong with you.Your body is responding exactly as biology predicts it would.Understanding that changes everything.In this episode you'll discover:Why "You'll get used to it" is one of the biggest myths in shift work.The difference between surviving shift work and thriving.Why your body clock never stops working, even when your roster changes.Why so many shift workers feel like they're living with permanent jet lag.The four biological signals your body needs every day to support better health, sleep and recovery.Simple, practical changes you can begin making today without turning your life upside down.Whether you're a nurse, police officer, paramedic, firefighter, corrections officer, healthcare worker or anyone working shifts, this episode will help you better understand your body and give you hope that feeling better is possible.Ready to stop surviving and start thriving?Every shift worker is different.Your roster, workplace, family commitments and health goals are unique, which means generic advice will only take you so far.If you're ready to improve your sleep, increase your energy and build a healthier life around shift work, I'd love to help.Book your FREE One-to-One Coaching Assessment Call using the link below.We'll discuss your roster, your biggest challenges and where you'd like to be, and I'll show you how we can build a practical plan that works for your life, not against it.Because...It doesn't have to be this way.If you enjoyed this episode...Please follow the podcast, turn on notifications, leave a review and share this episode with another shift worker who really needs to hear itYou never know who needs to hear that it doesn't have to be this way.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 shift workers already know they should sleep more, eat better, move more and look after themselves.So why is it still so difficult?In this episode I explore the gap between knowledge and action, why motivation isn't the answer, and why building habits that fit your roster is far more important than chasing perfection.If you've ever felt frustrated because you know what to do but just can't seem to make it stick, this episode is for you.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 shift workers think better health comes from finding the perfect diet or the perfect sleep routine.But your body doesn't work that way.It responds to biological signals.In this episode I explain the four most important signals that influence sleep, energy, metabolism and recovery, and why improving them is often simpler than people think.If you've ever felt overwhelmed by conflicting health advice, this episode will help you focus on what really matters.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊Have you ever wondered why staying awake all night feels so much harder than staying awake during the day?It's not because you're weak.It's not because you're getting older.And it's not because your body is broken.Your body is doing exactly what it evolved to do.In this episode, I explain why your biology is actually trying to protect you, and why understanding this changes everything.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 Most Shift Workers Never Get Taught How to Do Shift Work Properly | Shift Work ChampionsDescriptionIn this week's Australia Overnight on 3AW with Tony McManus, Roger Sutherland discusses one of the biggest problems facing shift workers around the world.Despite one in five people working outside normal business hours, most shift workers receive little or no education on how to manage sleep, fatigue, nutrition, recovery and long-term health.Roger introduces his new Shift Work Champions™ program, a workplace model designed to provide ongoing support for shift workers long after the initial training session has finished. Rather than delivering a presentation and leaving, Shift Work Champions creates trained peer leaders within organisations who can support their colleagues in real time on shift.The conversation also explores:• Why shift work should be treated as a workplace fatigue risk• The hidden biological cost of working nights• Why "every night shift adds another line to the invoice"• The social and family impact of shift work• Why many night shift workers actually enjoy nights more than days• Biphasic sleep and whether sleeping in two blocks is normal• Practical sleep strategies including darkness, temperature and stress management• Why workplaces need better education instead of expecting workers to simply figure it out themselves• The growing need for organisations to better support their 24/7 workforce.If you're a nurse, police officer, firefighter, paramedic, dispatcher, corrections officer, truck driver, train driver, miner, healthcare worker or anyone working rotating shifts or permanent night shift, this episode will help you better understand what shift work is really doing to your body and why simple, evidence-based strategies can make a significant difference.If you're an employer with a 24/7 workforce, you'll also hear why education alone isn't enough and why ongoing support is becoming critical for reducing fatigue risk, improving wellbeing and helping retain experienced staff.To learn more about Shift Work Champions or Roger's workplace education programs, follow the links belowIf you enjoyed this episode, please follow the podcast, leave a review and share it with another shift worker. It might be exactly what they need to hear today.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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've worked shifts for more than a week, you've probably heard someone say:"You'll get used to it."But what if that's not actually true?In this episode I share why this simple phrase shaped the way I thought about shift work for decades, and why understanding what your body is really doing changes everything.Whether you're new to shift work or you've been doing it for 30 years, this episode might completely change the way you think about fatigue, sleep and your health.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 Only Change 4 Things as a Shift Worker, Make Them TheseIf you're working night shift, rotating rosters or long hours and constantly feeling exhausted, this episode is for you.There is no shortage of advice for shift workers. One person tells you to buy a new mattress. Another recommends the latest supplement, wearable or sleep gadget. Before long, you're overwhelmed and wondering what actually makes a difference.In this episode, I strip away the noise and explain the four daily habits that form the foundation of better health, better sleep and better performance for shift workers.These are the same evidence-based principles I teach every day through A Healthy Shift, and they're designed to work with your biology, not against it.In this episode you'll learn:Why sleep is about much more than simply getting enough hours.How daylight anchors your circadian rhythm and improves energy, mood and sleep.Why movement doesn't have to mean spending hours in the gym.How nutrient timing can improve digestion, recovery and long-term health.Why consistency beats perfection every time.Simple strategies you can start using today, no matter what roster you work.If you've been searching for practical, evidence-based advice to help you thrive as a shift worker, this is the perfect episode to start with.Ready to take the next step?Every shift worker is different. Your roster, family commitments, workplace and goals are unique, which means generic advice will only take you so far.If you'd like personalised support to improve your sleep, increase your energy and build a healthier life around shift work, I'd love to help.Book your FREE One-to-One Coaching Assessment Call using the link below, and let's create a plan that works for your life.Because...It doesn't have to be this way.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 Fatigue: Why Most Organisations Get Shift Work Wrong (And How to Fix It)Episode 393 | A Healthy Shift PodcastFor decades we've accepted fatigue, poor sleep, burnout and declining health as simply part of working shifts.But what if we've been asking the wrong question?In this episode, Roger Sutherland challenges one of the biggest assumptions in modern workplaces: that fatigue is the problem. Instead, he explains why fatigue is the warning sign of something much deeper—a mismatch between the way work is designed and the way human biology actually functions. Drawing on more than 40 years of frontline shift work with Victoria Police, years of study in nutrition, circadian biology and human performance, and experience working with thousands of shift workers, Roger shares why organisations need to move beyond traditional wellbeing programs and begin building genuine shift work capability from within. Whether you're a nurse, police officer, paramedic, firefighter, FIFO worker, manufacturing employee, transport operator—or a leader responsible for people working around the clock—this episode will challenge the way you think about shift work."Because it doesn't have to be this way"In this episode you'll learn Why fatigue is a symptom—not the underlying problem.  How circadian biology affects sleep, hormones, metabolism, decision-making and recovery.  Why many workplace wellbeing initiatives fail to deliver lasting results.  The difference between resilience and organisational capability.  Why educating shift workers is only part of the solution.  How leaders can create healthier, safer and higher-performing 24/7 workplaces.  Why the A Healthy Shift Shift Work Champions™ Framework was developed to create sustainable organisational change. Key Takeaways✔ Fatigue is your body's alarm system—not the root cause.✔ Human biology doesn't stop because the roster changes.✔ Better shift work outcomes require better systems, not just stronger individuals.✔ Education builds awareness.✔ Capability creates lasting organisational change.✔ It doesn't have to be this way.Download the Executive BriefIf today's episode resonated with you and you're responsible for leading people in a 24/7 organisation, download the Shift Work Champions™ Executive Brief (see below) to learn how organisations can build shift work capability from within. Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 wake up after only three or four hours of sleep after night shift, even when you’re completely exhausted?It’s one of the most frustrating problems night shift workers face.In this episode, Night Shift & Sleep Specialist Roger Sutherland explains why daytime sleep is often shorter and more disrupted, the battle between sleep pressure and your circadian rhythm, and what you can do to improve your sleep after working nights.If you struggle to stay asleep after night shift, wake too early, or can’t get enough daytime sleep before your next shift, this episode will help you understand why.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 pull apart the seductive idea of permanent daylight saving and explain why the first light of the morning is a non-negotiable part of healthy sleep and mood. Then we shift to the hidden crisis in 24/7 workplaces: shift workers are still expected to cope with fatigue and circadian misalignment with almost no practical support. • why the US Sunshine Protection Act matters and what “permanent summer time” actually means • why stopping clock changes can reduce heart attacks, strokes and car accidents • the biological case for standard time and the risk of darker winter mornings • seasonal affective disorder, morning light exposure and why winter can feel tougher • teenage chronotypes and the messy reality of changing school start times • why one-off workplace keynotes do not create lasting behaviour change • how Shift Work Champions builds internal shift work capability in real time • caller experiences from trucking, farming and rotating rosters and what they reveal about fatigue See below for how to connect with meSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊What should you eat on night shift, and when should you eat when working nights?If you struggle with bloating, digestive problems, weight gain, low energy or cravings during night shift, the timing of your food may be part of the problem.In this episode, Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains why eating on night shift is about more than calories and healthy food.You’ll learn how your circadian rhythm affects digestion and metabolism, why large meals overnight can cause problems, and how to think differently about food timing when working night shift.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊Should you sleep straight after night shift, stay awake, or have a short sleep and get up?The answer depends on one important question: are you working another night shift, or have you just finished your final night shift?In this episode, Night Shift & Sleep Specialist Roger Sutherland explains how to recover after night shift, why your recovery strategy should change depending on your roster, and how sleep, daylight, movement and food timing can help you transition through and out of night shift.If you work night shift, rotating shifts or irregular hours and struggle to recover after working nights, this episode will help you understand what to do when you get home.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 can’t you sleep after night shift, even when you’re completely exhausted?If you work night shift and struggle to fall asleep, stay asleep or get enough quality daytime sleep, this episode explains what is happening and what you can do about it.Roger Sutherland, Night Shift & Sleep Specialist and founder of A Healthy Shift, explains how your circadian rhythm, daylight exposure, caffeine, food timing, body temperature and sleep environment can affect sleep after night shift.You’ll also learn practical ways to create a better post-night shift routine and improve your daytime sleep without relying on random sleep tips.If you’re a nurse, paramedic, police officer, firefighter, emergency services worker or anyone who works overnight, this episode will help you better understand how to sleep after night shift.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 explain why night shift fatigue can stick around even after a decent sleep and why the real issue is often circadian disruption. I break down a simple four pillar system so you can reduce biological chaos and recover with less guesswork.• sleep deprivation versus circadian misalignment and social jet lag• why sleeping in and random recovery can backfire• the four pillars for shift worker health: sleep, daylight, movement, nutrient timing• practical sleep environment upgrades and routine anchors for daytime sleep• daylight exposure as the strongest biological clock signal and why timing matters• movement after waking as a low stress way to boost alertness• night shift nutrition as a timing problem not just a calorie problem• how to stop chasing tips and build repeatable systems around your roster• picking your weakest pillar and repeating one behaviour consistentlyReach out, book that call. It’s free and it’s obligation free.If this episode helped you, please follow a healthy shift wherever you listen to your podcasts.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, see below.Thank you for listeningSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 challenge leaders to stop treating shift work as a roster problem and start treating it as a biology problem that drives safety, errors, and performance. We lay out why fatigue is an organisational risk and why training trusted Shift Work Champions on the floor can change culture in real time.• asking who owns shift worker biology in a 24-7 workplace• outlining the evidence on long-term health risks from night and rotating shifts• reframing fatigue as a performance and safety issue, not an employee weakness• explaining why many wellbeing efforts miss night shift crews• proposing Shift Work Champions as an internal capability model• describing what champions learn about circadian rhythms, light, sleep, movement, and nutrition• showing how education spreads through peers and lifts retention and resilience• inviting leaders to build evidence-based education into fatigue risk managementIf you'd like to learn more about this or my seminars and what I do, workshops, keynotes, and the shift work champion™  program see belowSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊Long haul cabin crew work is one of the most demanding forms of shift work. Crossing multiple time zones, disrupted sleep, irregular meal times, constant passenger interaction, and high-pressure safety responsibilities all place enormous strain on the body.In this episode, Roger Sutherland draws on nearly 40 years of shift work experience, his background as a certified nutritionist, and conversations with long haul cabin crew to explain why this role is so challenging and, more importantly, what can be done to reduce the impact.Roger introduces the four biological drivers that influence every shift worker's health: sleep, light, food timing and movement. He explains how understanding these factors can help cabin crew improve energy, recover faster between flights, reduce fatigue, improve digestion and protect their long-term health.Whether you're flying internationally every week or simply interested in managing jet lag and irregular schedules, this episode provides practical, evidence-based strategies you can begin using immediately.In This Episode• Why long haul cabin crew may have one of the toughest shift work jobs in the world• The hidden physical and mental demands behind every flight• How circadian rhythm disruption affects sleep, energy and health• The four biological drivers every shift worker should understand: • Sleep • Light • Food timing • Movement• When to stay on your home time zone and when to adjust to local time• How to improve sleep during flights using routines, breathwork and strategic napping• Why 30-minute naps and 90-minute sleep cycles work best• How to reduce sleep anxiety before early departures• The importance of banking sleep before long haul flights• Nutrient timing strategies to reduce digestive issues and improve recovery• Foods to prioritise and foods to limit while travelling• Why female cabin crew face additional biological challenges and practical ways to support hormone and digestive health• Breathwork techniques to reduce stress and improve sleep quality• Managing fatigue with smart caffeine use• Exercise recommendations after long haul flights• Why walking and low-intensity exercise can improve recovery• The importance of regular blood tests and health screening• Sleep medications versus natural sleep• When melatonin may help—and when it can make things worse• Supplements discussed: • Creatine Monohydrate • Omega-3 • Vitamin D • Zinc • Iron and Vitamin B (when appropriate)• Sleep products and tools Roger recommends for frequent travellersKey TakeawaysLong haul flying creates significant circadian disruption, but understanding your biology allows you to work with your body instead of against it.Small changes in sleep timing, light exposure, meal timing and movement can have a major impact on energy, recovery and long-term health.Strategic naps, proper recovery routines and evidence-based supplementation may help reduce fatigue and improve performance across multiple time zones.Who This Episode Is ForThis episode is ideal for:• International cabin crew • Flight attendants • Airline pilots • Frequent business travellers • FIFO workers • Emergency services personnel • Healthcare workers • Anyone working rotating shifts or experiencing regular jet lagResources Mentioned• Manta Sleep Mask Pro • Ozlo Sleepbuds • Creatine Monohydrate • Omega-3 (EPA/DHA) • Vitamin D • Zinc Picolinate • Breathwork techniquesConnect with RogerTo learn more about Roger's coaching, recommended products and shift work education, visit:ahealthyshift.com@a_healthy_shiftIf You Enjoyed This EpisodeIf you found this episode helpful, please hit follow and turn on notifications, leave a review and share it with someone working shift work or long haul aviation. Every share helps more shift workers improve their health, sleep and performance.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new normal” and the habits we have all drifted into since COVID.• Mediterranean cruise routines, walking volume, gym habits and why it matters • Choosing alcohol free options, what changed after COVID drinking patterns • Reframing exercise as everyday movement for glucose and mental health • Pickleball as a social, low impact way to get fit • Safety and policing visibility, why presence shifts behaviour and confidence • Infrastructure frustration, roadworks fatigue and the boiling frog effect • Jet lag and shift work overlap, using circadian rhythm cues to recover faster • Practical reset plan, light exposure, meal timing and movement after landing • Caller tips, walking on flights and switching to destination timePeople want to contact you. The best way to do that is a healthy shift.com or on Instagram to a underscore healthy underscore shift.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must shift from toughness to compliance.• definition of psychosocial hazards under the act• why mindfulness or training alone is not a control• roster design, staffing and recovery as legal controls• proactive risk assessment and continuous review• meaningful consultation with health and safety reps• how to report hazards and trigger a review• culture clashes between tradition and compliance• practical examples for policing, healthcare and transportPlease share this episode with your colleagues and management because it’s important. If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released. Links to the Act and Regulation referred to in the episodeOccupational Health and Safety Act 2004Occupational Health and Safety (Psychological Health) Regulations 2025Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep?In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent fighting against your body clock.Exercise is a stressor, and after 12 hours under bright lights, overstimulated, dehydrated, and exhausted, another intense session can sometimes do more harm than good.• Why hard training after night shift can disrupt recovery and sleep• What your body is actually trying to do after a long night awake• The role of melatonin and cortisol in post-shift recovery• The difference between recovery movement and performance training• Why fatigue increases injury risk and affects coordination• How bright morning light and gym lighting can interfere with sleep signals• The truth about pre-workout supplements and caffeine after night shift• Why sleep deprivation changes how your body handles stress• How to make post-shift training work if it’s your only option• Why shorter, lower-intensity sessions are often the smarter choice• The importance of hydration, movement quality, and recovery• Why sometimes the healthiest option is simply going straight to bedFor shift workers, sleep isn’t laziness—it’s recovery.If this episode helped, subscribe for more evidence-based shift work strategies, share it with someone working nights, and leave a rating and review to help more shift workers find the support they need.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understaffed, and just trying to get through the shift.In this episode, I talk to leaders, managers, HR teams, and anyone responsible for workplace wellbeing about what I believe is missing in most 24/7 industries: trained shift work champions inside the workplace.• Why workplace wellbeing strategies often fail in real-world shift environments• What a real shift work champion actually looks like• Why peer-to-peer support works better than posters and one-off seminars• How workplace culture affects fatigue, recovery, and decision making• The role of sleep, circadian rhythm, nutrition, stress, and boundaries in shift worker health• Why practical support matters more than motivation alone• How fatigue impacts performance, safety, and team culture• The hidden cost of doing nothing, including burnout, turnover, and unplanned leave• Why industries like healthcare, emergency services, transport, mining, and manufacturing are especially vulnerable• How shift work champions can improve sustainability, retention, and safety across teamsIf you’re interested in building shift work champions within your workplace, there’s a link in the show notes where you can reach out and learn more.If this episode helped, subscribe, share it with a leader who needs to hear it, and leave a rating and review to help more shift workers find the support they deserve.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊The hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home.A lot of shift workers hear “get morning sunlight” and assume more light is always better. But after a night shift, that same morning light can push your body into full daytime mode and make sleep almost impossible.In this episode, I break down what’s actually happening in your body and why blue light plays such a big role in post-shift sleep disruption.• Why morning sunlight can make daytime sleep harder after night shift• What blue light does to your brain and circadian rhythm• How special eye cells called ipRGCs signal wakefulness to your body clock• Why melatonin drops and alertness rises after light exposure• Why sleep after night shift becomes lighter and easier to interrupt• How orange lens blue light blocking glasses can help protect daytime sleep• When to put blue blockers on for the best effect• Why cheap “blue filter” glasses often don’t work properly• Why cloudy mornings still expose you to strong blue light• How screens, TVs, and bright LEDs can keep your brain switched on• Practical ways to improve sleep, energy, and recovery after nightsIf you want better daytime sleep and a routine that actually works with night shift, this episode will help.If it helped, subscribe, share it with someone working nights, and leave a rating and review so more shift workers can find the support they should’ve been taught from the beginning.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem.When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place.In this episode, we focus on the three most powerful signals that help reset your rhythm and make shift work feel more manageable.• Why timing, not effort, is often the real issue for shift workers • How social jet lag affects your energy, sleep, and appetite • Why early daylight is the strongest signal for your body clock • How meal timing impacts metabolism and blood sugar control • Why eating based on “being awake” can backfire on night shift • How simple outdoor movement helps boost alertness and recovery • Why you don’t need intense workouts—just better timing • How stacking light and movement can improve energy fast • A simple 7-day challenge to test this in your real routine • The key signs to track: energy, alertness, sleep, and overall rhythmThis is a simple, practical approach you can actually try without overthinking it.If this helped, subscribe so you don’t miss the next episode, share it with someone on shift, and leave a rating and review to help more people find the show.Support the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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 😊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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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.comSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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.comSupport the show----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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----------------------------Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capabilityWebsite: https://ahealthyshift.com.auLinkedIn: https://www.linkedin.com/in/roger-sutherlandInstagram: @a_healthy_shift___________________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._______________________