A Healthy Shift

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A Healthy Shift

Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach | Keynote Speaker

276 episodes

3 days ago

Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator. Here’s what we cover in this episode: Why so many shift workers liv...

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Self-Improvement,

Health & Fitness

All content for A Healthy Shift is the property of Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach | Keynote Speaker and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator. Here’s what we cover in this episode: Why so many shift workers liv...

Show more...

Self-Improvement,

Health & Fitness

Episodes (20/276)

A Healthy Shift

[279] - Breathe. Regulate. Transform.

Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator. Here’s what we cover in this episode: Why so many shift workers liv...

1 day ago

34 minutes

A Healthy Shift

[278] - Night shift coming up, help!!

Text me what you thought of the show 😊 In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption. Here’s what I cover: Why waking early on the day of your first night shift works better than staying up late the night beforeHow eating at normal daytime hours...

5 days ago

21 minutes

A Healthy Shift

[277] - The sleep trifecta - Alcohol, Nicotine and Caffeine

Text me what you thought of the show 😊 In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours. I cover: How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)Why nicotine increases stress on your system and makes it harder ...

1 week ago

21 minutes

A Healthy Shift

[276] - You might be tired but

Text me what you thought of the show 😊 In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule. Here’s what I cover in this episode: Why chronic fatigu...

1 week ago

24 minutes

A Healthy Shift

[275] - Female Shift Workers Deserve Better—Here's How We Start

Text me what you thought of the show 😊 Shift work isn’t gender neutral, and women are paying the price. In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help. How circadian and menstrual cycles clashWhy PMS, gut issues, and poor recovery are more common in womenWhy standard shift work advice fails most female workersWhat needs to change — for individuals and organisationsListen now to understand what’s really going on — and how to protect...

2 weeks ago

16 minutes

A Healthy Shift

[274] - Shift Worker's Secret Weapon - The 3 Supplements You Can't Afford to Miss

Text me what you thought of the show 😊 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker. What’s in This Episode: • Why Vitamin D matters for shift workers How low sunlight exposure affects your sleep, immune system, and mood — and how 2,000 IU daily can help restore balance. • The role of Ome...

2 weeks ago

20 minutes

A Healthy Shift

[273] - Change this, it changes everything

Text me what you thought of the show 😊 In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover. Spoiler alert — they don’t. In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural light, and creates something called social jet lag. If you’ve ever felt more tired after your days off than during your shifts, this episode is for y...

3 weeks ago

17 minutes

A Healthy Shift

[272] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24-07-2025

Text me what you thought of the show 😊 I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system. As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have changed — and not for the better. In this episode, I share some real talk about the rise in crime, the frustration felt by officers, and why our cur...

3 weeks ago

39 minutes

A Healthy Shift

[271] - My Top 10 Must-Read Books

Text me what you thought of the show 😊 In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker. These books offer evidence-based, practical insights that can truly improve your energy, sleep, mindset, and overall wellbeing. My Recommended Reads: Atomic Habits – B...

3 weeks ago

25 minutes

A Healthy Shift

[270] - New to Shift Work? - 8 survival tips

Text me what you thought of the show 😊 Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience. • Set a consistent sleep schedule with regular wake-up times, even on days off • Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains o...

4 weeks ago

26 minutes

A Healthy Shift

[269] - The secret to losing weight working shift work

Text me what you thought of the show 😊 Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms. • Understanding why shift work makes weight management difficult • Research shows shift workers don't eat more than day workers yet still gain body fat • Why typical diets fail shift workers and cause fatigue...

1 month ago

25 minutes

A Healthy Shift

[268] - Why Shift Work Messes with Your Gut—and What You Can Do About It

Text me what you thought of the show 😊 If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In this episode, I unpack exactly why shift work messes with your digestion, and what you can actually do about it. Forget blaming food intolerances — the root issue is often your disrupted circadian rhythm, not the food itself. I break down how your internal body clock affects digestion and share simple, evidence-backed habits to get your gut back on track...

1 month ago

23 minutes

A Healthy Shift

[267] - When Coping Becomes a Crutch. Shift Work Mental Health and the Hidden Addictions

Text me what you thought of the show 😊 In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging. As a former shift worker myself and a coach to thousands of others, I want to share what I’ve learned — not from judgment, but from real experience....

1 month ago

18 minutes

A Healthy Shift

[266] - Why You Should Wear a Sleep Mask — Every Single Time You Sleep

Text me what you thought of the show 😊 If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask. Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your b...

1 month ago

11 minutes

A Healthy Shift

[265] - Shift Work and Loneliness - The Silent Struggle No One Talks About

Text me what you thought of the show 😊 In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our eating habits and overall wellbeing. Here’s what I share in this episode: How shift work pulls us out of sync with everyday life—missing weekends, ...

1 month ago

12 minutes

A Healthy Shift

[264] - Why Your Workplace Needs Shift Work Health Education in 2025

Text me what you thought of the show 😊 Shift Work Doesn’t Have to Wreck Your Health – Here’s How to Thrive In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines. I'm Roger Sutherland, and I’ve made it my mission to educate shift workers on how to take control of their health using simple, evidence-based strategies. Through my seminars and coaching, I help workers not ...

1 month ago

11 minutes

A Healthy Shift

[263] - Shift Work & Your Health The Risks You Can't Ignore (And The Solutions You Need)

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

1 month ago

22 minutes

A Healthy Shift

[262] - Reclaiming Your Rhythm Navigating Shift Work's Impact on Your Body Clock

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

1 month ago

29 minutes

A Healthy Shift

[261] - Magnesium v Ashwagandha for Shift Workers

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

2 months ago

18 minutes

A Healthy Shift

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

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

2 months ago

11 minutes