A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • 5.0 (12)
  • NUTRITION
  • UPDATED BIWEEKLY

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. 2D AGO

    [329] - How Creatine Helps Your Body and Brain Work Better

    Text me what you thought of the show 😊 Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during night shifts, long hours, stress, and sleep loss. You’ll learn how creatine helps keep ATP (cellular energy) available when sleep is short, why this matters for focus and reaction time on long shifts, and how to use creatine safely alongside good sleep, nutrition, and hydration. In this episode, we cover: The cellular role of creatine in ATP buffering and energy productionHow brain energy benefits during sleep deprivation and stressWhy stable energy supports decision-making and mental clarity on long shiftsSimple creatine dosing: 3–5 grams daily, any time of daySafety facts, creatinine blood tests, and when to seek clinical advicePractical ways to take creatine and stay consistentWhy women may benefit more due to lower baseline creatine storesHow creatine fits with sleep, nutrition, and hydration for shift workersWho this episode is for Shift workers, night shift workers, and rotating shift workers who want better energy, focus, and resilience without relying on stimulants. Want personalised guidance? Down in the show notes is a link to a free 15-minute call. Let’s have a conversation. Enjoyed the episode? Subscribe so you don’t miss future episodes.  Leaving a rating and review helps more shift workers find this podcast. Learn more or work with me at 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. _______________________

    13 min

  2. 5D AGO

    [328] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 29-12-2025

    Text me what you thought of the show 😊 A guest appearance on 3AW "Nights" with Karalee Katsambanis We share practical tips for making shift work sustainable using light, timing, movement, and breathwork. I explain how to anchor your body clock, fuel smarter, and use naps to crush fatigue without wrecking sleep. • why anchoring wake time resets energy and mood • the light diet for circadian alignment • timing meals over macro obsession • protein and fibre breakfast for satiety • the 25-minute nap and the nappuccino • simple exercise that fits tight rosters • breathwork to downshift stress and sleep • daylight saving risks and routine stability • label hack to spot real high-protein foods • resources at ahealthyshift.com and podcast A great session with Karalee, who shares the same energy and passion as I do to help others. 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. _______________________

    45 min

  3. 6D AGO

    [327] - The Quiet Cost of Frontline Work No One Talks About

    Text me what you thought of the show 😊 We call out the quiet signs that shift work is changing you, from short fuse to numbness, and lay out simple, science-backed steps to get you back to steady. Sleep, light, movement, food, boundaries, and connection form the plan you can start today. • Year-end reality check on frontline stress • Subtle warning signs across sleep, mood, patience • Why distraction and busyness can mask depression • The three-question self-audit to get honest • Light diet basics for circadian and mental health • Simple daily movement that beats friction • Green time for a calmer nervous system • Food choices that stabilise energy on shifts • Boundaries to reduce noise before and after work • Support, accountability, and when to get help There’s a link in the show notes, book that appointment, and I’ll talk to you on the next one. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be greatly appreciated if you could leave a rating and review on the app you’re currently using. If you want to know more about me or work with me, you can go to ahealtyshift.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. _______________________

    17 min

  4. 12/25/2025

    [326] - 3 Health Markers Shift Workers Must Track

    Text me what you thought of the show 😊 Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fatigue, and metabolic disorders. In this episode, we explain The 176 Rule for shift workers - a simple health framework designed to detect hidden stress before symptoms appear. You’ll learn how tracking resting heart rate, blood pressure, and regular blood tests can reveal early warning signs caused by night shift work, rotating shifts, and irregular sleep schedules. In this episode, you’ll learn: How circadian rhythm disruption affects heart health, hormones, and glucose controlWhy many shift workers feel fine while health risk continues to riseHow daily resting heart rate acts as a stress and recovery markerThe long-term impact of elevated heart rate and excess heartbeatsHow to measure blood pressure at home correctly for shift workersEssential blood tests shift workers should request every six monthsWhy female shift workers are at higher risk for low iron and vitamin D deficiencyHow sleep, walking, and nutrition help reduce shift work fatigue and burnoutHow the 176 Rule (1 day, 7 days, 6 months) simplifies long-term health monitoringWho this episode is for: Night shift workersRotating shift workersHealthcare workers, nurses, paramedics, FIFO and emergency workersAnyone struggling with shift work sleep disorder, fatigue, or burnoutEnjoyed the episode? Subscribe to the podcast so you don’t miss future episodes on shift work health, sleep recovery, and fatigue management. Leaving a rating and review helps more shift workers find this support. Want personalised coaching? Scroll down and book a one-to-one coaching assessment call to review your health markers and create a plan that works with your shifts. Learn more or work with me at 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. _______________________

    17 min

  5. 12/21/2025

    [325] - Fatigue and Burnout Will Not Wait For The Next Budget Allocation

    Text me what you thought of the show 😊 We make a direct call to leaders of 24/7 teams to stop relying on recruitment and start building real support that reduces fatigue and burnout. Practical education, risk-aware supervision, and retention-first strategy create safer, more stable workplaces. • Why recruitment cannot fix fatigue and burnout • The compounding loop from errors to understaffing • Evidence-based education on sleep, circadian rhythm, nutrition, recovery • What genuine support looks like beyond posters and EAP emails • Retention as a core safety strategy • Leadership duties, difficult conversations, and early intervention • The gap between advertising and the lived job • How to assess whether staff feel supported • Immediate steps to stabilise a 24/7 workforce Let’s have a conversation. Follow the link in the show notes to the Seminar Experience, download the e‑brochure, and book a call. Subscribe for new episodes and leave a rating and review on your podcast app. Visit ahealthyshift.com to learn more or work with me 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. _______________________

    15 min

  6. 12/18/2025

    [324] - Shift Work Health Risks - How Long-Term Shift Work Impacts Your Body and What You Can Do About It

    Text me what you thought of the show 😊 We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out practical, evidence-based steps for sleep timing, light control, meal timing, movement and routines that protect your body. • Circadian disruption as the root driver of health risks • Metabolic strain, insulin resistance and type 2 diabetes • Cardiovascular load, elevated blood pressure and resting heart rate • Gut issues, poor nutrient absorption and late heavy meals • Immune suppression from short or broken sleep • Mental health effects, fatigue and decision fatigue • Unhelpful coping tools like alcohol, nicotine and energy drinks • Core strategies: sleep timing, light exposure, caffeine cut-off • Meal timing with earlier calories and lighter dinners • Simple movement targets and daily walking • Routines that anchor the body across seven days If this episode helped you, can you do me a favor? Could you please share it with another shift worker? Share it to your wall. Share it to your Instagram story. Share it everywhere so they know. 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 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. _______________________

    27 min

  7. 12/14/2025

    [323] - Shift Work, Circadian Disruption And Its Impact On Your Mental Health

    Text me what you thought of the show 😊 We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived experience and simple anchors that steady the mind: light, routine, food, movement, and deep sleep. • circadian rhythm as a mood and hormone regulator • how desynchronisation raises stress and lowers emotional control • frontline roles and increased vulnerability to mental ill health • common coping tools that backfire: alcohol, nicotine, energy drinks • morning light and outdoor time as foundational anchors • simple routines for wake, meals, and wind-down on changing rosters • steady nutrition with protein, fibre, and lower GI foods • movement over exercise and why short walks work • caffeine cut-off at 12 for better sleep • sleep hygiene, blackout rooms, and masks for deeper rest • practical steps to break the sleep–mood spiral If you need help with this, I’ve got 40 years of experience and I’m happy to help you to work through how to synchronize your circadian rhythm in a desynchronized world. The link is in the show notes 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 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. _______________________

    20 min

  8. 12/11/2025

    [322] - Managing Night Shift Better

    Text me what you thought of the show 😊 We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, light exposure, caffeine, sleep setup, and training can make night shifts survivable and your days off feel human again. • Why nights never fully adapt to your rhythm • Mistakes that ruin alertness and recovery • Light management for alertness and sleep • Meal timing and snack ideas that digest well • The midnight caffeine cutoff and why it matters • Building a dark, cool, quiet sleep space • Nap tactics and realistic sleep targets • When to train, when to deload, and why • Blending science with lived experience for real-world wins Book a free 15-minute one-to-one coaching assessment call with me. There’s a link in the show notes. Go and have a look at it, make the decision, and come in and have a chat with me. 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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5
out of 5
12 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
    326
  • Rating
    Clean
  • Copyright
    © 2026 A Healthy Shift
  • Show Website
    A Healthy Shift

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