A Healthy Shift

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A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker

309 episodes

3 days ago

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

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Self-Improvement,

Health & Fitness

All content for A Healthy Shift is the property of Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | 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 😊 As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work. Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what ...

Show more...

Self-Improvement,

Health & Fitness

Episodes (20/309)

A Healthy Shift

[312] - Black Friday The Best Time to Stock Up on Shift Work Essentials

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

2 days ago

36 minutes

A Healthy Shift

[311] - Your host on Radio 3AW - Talk Back Radio 13-11-2025

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

3 days ago

43 minutes

A Healthy Shift

[310] - Night Shift and Your Circadian Clock - 3 Ways to Lower Your Health Risk

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

6 days ago

17 minutes

A Healthy Shift

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

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

1 week ago

55 minutes

A Healthy Shift

[308] - A Practical Blueprint To Enter, Survive, And Exit Night Shift With Minimal Circadian Disruption

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

2 weeks ago

23 minutes

A Healthy Shift

[307] - Let's make this crystal clear - blue light at night impacts health

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

2 weeks ago

19 minutes

A Healthy Shift

[306] - Your host on Radio 3AW - Talk Back Radio 30-10-2025

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

2 weeks ago

40 minutes

A Healthy Shift

[305] - Using Your Breath To Control Your Stupid

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

2 weeks ago

16 minutes

A Healthy Shift

[304] - The Strategy That Changed My Internal Conflict, You Can Too

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

3 weeks ago

15 minutes

A Healthy Shift

[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse

Text me what you thought of the show 😊 PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts. What You’ll Learn in This Episode: How PMS symptoms are amplified by disrupted sleep and rotating shiftsWhy circadian and infradian rhythms matter for femal...

3 weeks ago

18 minutes

A Healthy Shift

[302] - How to Burn Fat Without Burning Out

Text me what you thought of the show 😊 Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it. In this episode, I break down how to make this work in real life, no matter your roster. What You’ll Learn in This Episode: W...

1 month ago

12 minutes

A Healthy Shift

[301] - Your host on Radio 3AW - Special Guest Tom Coleman (Sleep Expert) - Talk Back Radio 16-10-2025

Text me what you thought of the show 😊 We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer. • culture of leadership gratitude and its effect on morale • staffing gaps, watch-house cov...

1 month ago

40 minutes

A Healthy Shift

[300] - The 24-7 Leader - How to Support Your Team

Text me what you thought of the show 😊 Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create safer, healthier teams. What You’ll Learn in This Episode: Why the Three Ps matter for operational safety and decision-makingPerformance red flags t...

1 month ago

17 minutes

A Healthy Shift

[299] - Eat Smart Sleep Better - How Low GI and Overnight Fasting Change the Game for Shift Workers

Text me what you thought of the show 😊 Shift work often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets. In this episode, I break down simple strategies that help shift workers thrive: Why your circadian rhythm shapes digestion and insulin sensitivityHow late-night eating drives weight gain and poor sleepThe 9 p.m.–6 a.m. no-eat guideline and how it suppo...

1 month ago

18 minutes

A Healthy Shift

[298] - Relaxing or Ruining You? Alcohol’s Hidden Impact on Shift Workers

Text me what you thought of the show 😊 Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more energy. • Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages • Shift work already weakens the bod...

1 month ago

13 minutes

A Healthy Shift

[297] - Help, Why am I Gaining Belly Fat

Text me what you thought of the show 😊 We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention. • Circadian rhythm disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods • Eating during high melatonin periods (typicall...

1 month ago

15 minutes

A Healthy Shift

[296] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 02-10-2025

Text me what you thought of the show 😊 We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability. • bail decisions and officer morale • Burke Street arrests and rapid release • organised youth crime and social media links • “follow vs chase” and pursuit policy • roadblocks, spi...

1 month ago

40 minutes

A Healthy Shift

[295] - Tired or Something More? The Hidden Sleep Risks for Shift Workers

Text me what you thought of the show 😊 Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication. • Five common sleep disorders affecting shift workers: Shift Work Sleep Disorder, Insomnia, Sleep Apnea, Restless Leg Syndrome, and Circadian Rhythm Disorders • Relying on sleep medi...

1 month ago

15 minutes

A Healthy Shift

[294] - Alana Russell - From Chaos to Connection, Regulating Your First Responder Relationship

Text me what you thought of the show 😊 Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with family needs. • First responder relationships require different approaches than textbook relationship advice • Emotional unavailability and distan...

1 month ago

1 hour 10 minutes

A Healthy Shift

[293] - Confirmation Bias - The Silent Divider

Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Algorithms feed you more of what you've shown interest in, creating echo chambers where everyone thinks the same way • During COVID, people were div...

1 month ago

18 minutes