A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • 5.0 (4)
  • 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. 2 DAYS AGO

    [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

  2. 6 DAYS AGO

    [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

  3. 29 MAR

    [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

  4. 29 MAR

    [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

  5. 26 MAR

    [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

  6. 22 MAR

    [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

  7. 19 MAR

    [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

  8. 15 MAR

    [356] - Your host on Radio 3AW - Talk Back Radio 16-03-2026

    Text me what you thought of the show 😊 We dig into why Monday mornings feel so rough, and why the answer sits in your circadian rhythm rather than willpower. We also take on the daylight saving fight and ask whether locking Australia to standard time could reduce real health risks. • circadian misalignment from weekend sleep-ins and later nights • sleep anxiety and why early wake-ups spiral • building rhythm through routine and training consistency • swimming as moving meditation and breath control practice • CO2 tolerance and nasal breathing as stress tools • wearables like Oura Ring and what the data can show • life on night shift in trucking and how it reshapes lifestyle • FIFO roster strain on families and fatigue risk on the drive home • workplace health and safety obligations and fatigue education gaps • daylight saving health impacts including crashes and cardiac events • listener views on staying on summertime or standard time permanently 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. _______________________

    37 min
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5
out of 5
4 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
    360
  • Rating
    Explicit
  • Copyright
    © 2026 A Healthy Shift
  • Show Website
    A Healthy Shift

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