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. -12 H

    [364] - The Silent Health Risk Every Shift Worker Needs to Know About

    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 sleep Rate 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.888 Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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

  2. -4 J

    [363] - Meal Prep for Shift Workers - The Simple System That Actually Works

    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 Lord Instagram: @jessespt Instagram: @RecipeTinEats Free Snack Guide Comment “SNACKS” on any of my posts and I’ll send you my non-perishable snacks guide for shift workers. Subscribe and Review Follow the podcast and leave a review to help more shift workers find it. Work With Me ahealthyshift.com Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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

  3. 2 AVR.

    [362] - Caffeine and Shift Work

    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.com Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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. _______________________

    18 min

  4. 29 MARS

    [361]- Your host on Radio 3AW - Talk Back Radio 30-03-2026

    Text me what you thought of the show 😊 We talk with Roger Sutherland about what crushing debt, poor spending choices and shaky trust in leadership feel like on the front line. Then we pivot to the body, unpacking why modern “me time” often keeps us wired and how simple changes can help shift workers recover. • pressure on frontline health and emergency services and what underfunding does to morale  • why “no money” arguments inflame anger and erode trust  • government debt, big projects and the everyday essentials people feel are ignored  • preferential voting confusion and why education matters  • blue light choices, naps and staying alert across a long day  • phone addiction, dopamine blunting and constant stimulation  • swimming, breathwork and creating real down time  • media agendas, free speech uncertainty and hypervigilance  Have a look at a healthyshift.com.  Come and join us. 133693. Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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. _______________________

    33 min

  5. 29 MARS

    [360] - You’re Not Fine. You’re Distracted

    Text me what you thought of the show 😊 "Lifing" teaches us "keep moving, keep coping, and keep distracting" ourselves until the body finally forces a pause. I share a raw story from the pool that reveals how breath, rhythm, and silence can unlock real nervous system recovery for first responders and anyone under chronic stress.  • a personal moment where emotion rises without warning during a quiet swim  • how CO2 tolerance training and slower breathing support stress regulation  • why “breakdown” can be the body processing stored trauma  • the cost of constant input through phones, scrolling, TV, and noise  • how rhythmic movement and longer exhales shift the autonomic nervous system  • practical steps to create undistracted time and real space each day  • why nasal breathing matters and why mouth breathing keeps you amped up  • embracing discomfort and letting emotion move through without overthinking  • how breathwork provides a structured way to self-regulate without a pool  If it landed for you, and if you know that you personally are carrying more than what you're actually dealing with, I beg you to reach out to me.  If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released.  It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on.  If you want to know more about breathwork,  about me or work with me, you can go to ahealthyshift.com.  Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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. _______________________

    30 min

  6. 26 MARS

    [359] - What If We Made Mental Health Check-Ins Mandatory?

    Text me what you thought of the show 😊 Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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

  7. 22 MARS

    [358] - How I Stopped Drinking Without Losing My Social Life

    Text me what you thought of the show 😊 Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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. _______________________

    21 min

  8. 19 MARS

    [357] - Sober Curious The Question Most Shift Workers Avoid

    Text me what you thought of the show 😊 Shift work can make alcohol feel like the easiest “off switch”  but your biology doesn’t agree. In this episode, we unpack the Sober Curious mindset and why even “normal” drinking can disrupt your sleep, mood, metabolism, and recovery as a shift worker. We cover: The sober curious approach as a mindset, not a labelWhy shift workers often drink on autopilot after night shifts or stressful daysAlcohol as a neurotoxin and the rebound effect that fuels anxietySedation vs. real sleep, including REM suppression and fragmented nightsHow alcohol disrupts fat burning and blood sugar, leading to crashes and belly fatPerimenopause and menopause: why alcohol (especially wine) can amplify abdominal weight gainThe long-term link between alcohol and mental healthCancer risk, even with light to moderate drinkingAccelerated aging, immune suppression, and slower recovery from trainingGut lining damage, inflammation, and the knock-on effects on fatigue and moodA simple alcohol-free trial and what to trackIf this episode resonated with you and you know someone who needs to hear it, share it with another shift worker. If you enjoyed this episode, make sure to subscribe so you never miss a new release.  It would also really help if you could leave a rating and review on the app you're listening on. If you’d like to learn more or work with me, visit: ahealthyshift.com Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One 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
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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
    361
  • Classification
    Contenu explicite
  • Copyright
    © 2026 A Healthy Shift
  • Site web de l’émission
    A Healthy Shift

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