A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • 5.0 (9)
  • NUTRITION
  • UPDATED FORTNIGHTLY

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. 23 HR AGO

    [377]- Your host Guesting on Radio 4BC - Talk Back Radio 11-05-2026

    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 covers If 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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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. _______________________

    12 min

  2. 23 HR AGO

    [376]- Your host on Radio 3AW - Talk Back Radio 11-05-2026

    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 workers We 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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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. _______________________

    35 min

  3. 1 DAY AGO

    [375] - I agree with you, your hormones are broken.

    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 health If 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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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

  4. 4 DAYS AGO

    [374] - If you work nights - You'll learn from this

    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&A In 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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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

  5. 3 MAY

    [373] - The One and Done Solution for Shift Workers

    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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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

  6. 30 APR

    [372] - Steve Jennings - Creatine, What is it with this hugely popular white powder

    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 support If 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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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. _______________________

    1hr 28min

  7. 27 APR

    [371]- Your host on Radio 3AW - Talk Back Radio 17-04-2026

    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 ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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. _______________________

    39 min

  8. 26 APR

    [370] - It's not Jet Lag....It's this

    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.com Follow the podcast, turn on notifications, and leave a review to help more shift workers find the show Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________ 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. _______________________

    14 min
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5
out of 5
9 Ratings

About

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.

Information

  • Creator
    Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • Years Active
    2022 - 2026
  • Episodes
    374
  • Rating
    Clean
  • Copyright
    © 2026 A Healthy Shift
  • Show Website
    A Healthy Shift

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