A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
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A Healthy Shift Podcast with Roger Sutherland Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance. I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive. In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best. If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.

  1. -2 J

    [338] - Shift Work, Stubborn Weight, and What Actually Works

    Text me what you thought of the show 😊 Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance rises after dark, and how hormones like cortisol, leptin, and ghrelin drive cravings, hunger spikes, and fat storage when sleep is short. I draw on my decades of 24/7 policing and my work as a certified nutritionist to break this down into simple actions that fit rotating rosters. What You Will Learn: Why many shift workers gain fat even when they do not eat moreHow circadian disruption changes metabolism and blood sugar controlWhy rigid meal plans fail on night shiftHow sleep loss increases cravings and slows fat lossThe power of anchoring meals to your biological dayHow to front-load calories earlier and keep nights lighterProtein-first meals that stabilise blood sugarPractical fasting windows that feel naturalHow to avoid the 2 a.m. chips, chocolate, and office cake trapSleep strategies that become your strongest fat loss toolsSimple strength and walking routines that support recovery and energyIf your roster has been fighting your biology, this episode will give you a clear blueprint to bring your body back in sync. Subscribe, share this with a colleague who needs it, and if you want help tailoring a plan to your roster, you can book a free 15 minute call here. Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    29 min

  2. -5 J

    [337] - I've got a challenge for you...

    Text me what you thought of the show 😊 Feeling better on shift does not start with strict diets or perfect routines. It starts with habits that actually fit real shift work life. In this episode, I share the approach that kept me healthy through more than 40 years on rotating rosters. I explain how decision fatigue shapes your evenings, why small routines create stability no matter your schedule, and the circadian anchors that help your body recover faster, think clearer, and maintain steady energy. This is a practical reset built for shift workers who want results without overwhelm. What I Cover: Why decision fatigue makes evenings harder and how to reduce itTiny routines that lower friction and improve consistencyCircadian anchors that support better sleep, energy, and focusThe myths that keep shift workers stuck (scales, macro obsession, rigid meal prep)The core habits that create real changeHow small wins compound into better mood, steady energy, and fewer cravingsInside the 21-Day Shift Work RESET Challenge: Weekly habit checklistsDaily support in a private groupQuick explainer videosLive Q and A accessWebinar library on women’s health, supplementation, and performanceOptional FebFast to speed up sleep and mood improvementsJoin the 21-Day Challenge If you want support, structure, and a community who understands shift work, Join the 21-Day Shift Work Reset Challenge here  If this episode helped you, tap subscribe, share it with a colleague on nights, and leave a review so more shift workers can find a healthier way to live their roster. Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    24 min

  3. -6 J

    [336] - Your host on Radio 3AW - Talk Back Radio 22-01-2026

    Text me what you thought of the show 😊 We explore FIFO life through real rosters, heat, and health, then pivot to policing priorities, youth crime, and whether small rules can shift big behaviours. Practical tips on hydration, sleep, and electrolytes sit alongside a candid look at bail, parents, and community work. • FIFO rosters, site culture, and family impact • Heat stress, hydration strategies, and electrolytes • Night shift sleep anchors, caffeine timing, and light use • Policing triage, petty offences, and behavioural foundations • Youth crime, social media influence, and consequences • Bail settings, parental engagement, and residential care • Community crews, graffiti cleanup, and visible accountability Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    41 min

  4. 18 JANV.

    [335] - Part 2 - What Happens to Police Officers After the Job Stops Caring

    Text me what you thought of the show 😊 There is a persistent myth that officers leave because they cannot cope. In this episode, I challenge that belief and explain why it is culture, not character, that pushes good people out. I talk about what happens after the badge comes off. The silence. The loss of identity and belonging. The constant vigilance that does not simply switch off when the job ends. I also unpack why slogans and surface-level wellbeing initiatives fail, and what real leadership must change if retention and health actually matter. This episode is about validating those who chose health and family over survival, and about holding leadership accountable for the environments they create. In This Episode, I Talk About: How policing often leaves its people, rather than people leaving policingThe thousand cuts of missed life moments and invisible traumaThe long-term cost of constant vigilanceSlogans versus real preventative wellbeing and visible leadershipIdentity, belonging, and loneliness after the badgeCulture as the true retention lever and a mirror for leadersClear validation for former officers who chose health and familyWhat genuine support and structured transition should includeWhy This Conversation Matters When culture is broken, resilience becomes an expectation instead of a choice. Too many people internalise the damage and blame themselves for environments that were never safe to begin with. This episode is for current officers, former officers, leaders, and anyone questioning whether staying is truly the healthiest option.  If this episode resonated with you, can you do me a favor and share it with someone who needs to hear it.  Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    13 min

  5. 15 JANV.

    [334] - Part 1 -The Cost of Silence in Policing How Speaking Up Ends Careers

    Text me what you thought of the show 😊 Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, and long-term psychological harm. In this episode, I share my personal experience of reporting harassment, facing retaliation, and living through what’s known as sanctuary trauma—when systems designed to protect people end up causing more harm instead. I talk openly about what happens when policies exist on paper but fail in practice, how silence is rewarded while speaking up is punished, and why so many people leave not because they’re weak—but because the cost of staying is too high. In This Episode, I Talk About: Why silence is a hidden driver of burnout and resignationsThe gap between public-facing values and internal workplace cultureWhat happens when harassment is reported without clear ownership or accountabilityHow retaliation often shows up quietly - through delays, labels, and processThe physical and mental health toll of chronic workplace stressHow organisations lose mentors, experience, and institutional knowledgeWhy silence is often mistaken for resilienceWhat real leadership actually looks like when safety is the priorityPractical steps leaders can take to move beyond slogans and into actionA preview of Part Two, where I dive into systemic failures and accountabilityI’m sharing this story because too many people are suffering in silence, especially in high-pressure, high-responsibility roles. When organisations protect reputations instead of people, the damage doesn’t stop at the workplace. It follows people home, into their health, their families, and their future. This conversation is for leaders, HR professionals, and anyone who has ever felt unsafe speaking up at work. If this episode resonated with you: Subscribe so you don’t miss future episodesLeave a rating or review - it helps this message reach more people who need itLearn more about my work or connect with me at ahealthyshift.comComing Up Next Part Two: I’ll break down the systemic failures that allow retaliati Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    17 min

  6. 11 JANV.

    [333] - If You Work 2 Days 2 Nights 4 Off — This is for you

    Text me what you thought of the show 😊 We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the first day off using light, timing, and targeted naps to reduce fatigue and protect recovery. • why the 2-2-4 roster limits circadian disruption • how to handle the swing day without wrecking nights • the difference between power naps and sleep inertia • safe caffeine use across night shifts • two-nap method between nights to stay functional • how to reset fast on the first day off • why regular wake times beat perfect durations • using light, meals, and movement as time cues • common mistakes that steal your four days off Dont forget to hit follow 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 need help with this, all you gotta do is go to the link in the show notes and I’ll have a 15-minute free call with you and help you Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    27 min

  7. 8 JANV.

    [332] - Why Daytime Sleep Never Works And How to Fix It

    Text me what you thought of the show 😊 We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expectations, caffeine timing and a simple wind-down that sticks. • circadian misalignment makes daytime sleep lighter and shorter • abandon seven to nine hours as a day-sleeper target • plan a core sleep block plus a top-up nap • make the room pitch black and eliminate LEDs • cool the room and bedding to support sleep depth • set a strict 12 o’clock caffeine cut-off • use a consistent 20–40 minute wind-down routine • avoid flipping to daywalker mode on days off • focus on less self-judgement and better timing If you enjoyed this episode, be sure to hit "follow" so you get notified whenever a new episode is released It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on If you want to know more about me or work with me, you can go to ahealthyshift.com Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    16 min

  8. 4 JANV.

    [331] - She's a Nurse Working Nights and Then Came the Diagnosis

    Text me what you thought of the show 😊 A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a veteran nurse and the science of melatonin. We share practical steps to protect circadian health at work and at home, and why workplaces must act. • known links between blue light at night and hormone‑sensitive cancers  • melatonin as darkness signal, DNA repair and immune support  • night work as an occupational health and safety issue  • available circadian‑friendly lighting solutions for workplaces  • practical at‑work strategies to cut blue exposure  • home lighting swaps and true bedroom darkness  • why night modes and dim screens still suppress melatonin  • small consistent habits that compound into better health Thank you for listening. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released  It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on  If you want to know more about me or work with me, you can go to ahealtyshift.com The Book I refer to - THE LIGHT DOCTOR - Dr Martin Moore-Ede Support the show ---------------------------- ANNOUNCING "The Shift Workers Collective" https://join.ahealthyshift.com/the-shift-workers-collective Click the link to learn all about it ----------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching _____________________ 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. _______________________

    22 min
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À propos

A Healthy Shift Podcast with Roger Sutherland Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance. I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive. In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best. If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.

Informations

  • Création
    Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • Années d’activité
    2022 - 2026
  • Épisodes
    335
  • Classification
    Contenu explicite
  • Copyright
    © 2026 A Healthy Shift
  • Site web de l’émission
    A Healthy Shift

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