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. 11H AGO

    [343] - When Symbols Matter More Than Your People

    Text me what you thought of the show 😊 I examine how performative activism, DEI optics, and the exclusion of police from community spaces erode trust while frontline workers carry the load. The focus turns to funding basics that actually help shift workers: staffing, fatigue management, mental health, and visible, competent service. • personal experience of organisational failure across policing and emergency services • how pride and DEI drift from lived reality and become staged content • why excluding police undermines trust and weakens community ties • the cost of funding optics over frontline basics • fatigue, burnout, and invisibility among shift workers • a call to redirect money to staffing, education, and mental health • the case for competence, decency, and getting the basics right If this episode hit, 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. _______________________

    14 min

  2. 3D AGO

    [342] - Part 3 - When Discipline Replaces Leadership

    Text me what you thought of the show 😊 We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the military, and why that destroys trust on the floor. Roger shares personal experiences from four decades on shift to map the pattern and lay out a practical fix grounded in real leadership. • misuse of discipline as a performance tool • the cost to trust, safety and honesty • operational amnesia among managers • fatigue, staffing and training gaps as root causes • isolation and morale collapse after notices • what good leadership looks like in practice • a simple test before invoking discipline • why trust is the operational currency 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. _______________________

    28 min

  3. FEB 1

    [341] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 2-02-2026

    Text me what you thought of the show 😊 We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how breathwork helped him move past PTSD and offers a simple exercise drivers can use right now. • shift work coaching and Roger’s background • homemade burgers as a bridge to meal prep • acronyms and why clear language lowers stress • chronotypes and the late to early shift with age • Sunday night insomnia and weekend phase shift • morning light as a circadian anchor • a 4–8 breath for self-regulation on the road • trauma held in the body and breathwork support • where to try guided breathwork sessions • routine and consistent wake time as the fix Marc, No Name Studios,  is running a free online breathwork session on Saturday, 7th February at 10am. Jump on the No Name Studio website, book a session, and join in from the comfort of your own home 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. _______________________

    37 min

  4. FEB 1

    [340] - The Pause That Changes Arguments, Eating and Stress

    Text me what you thought of the show 😊 Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the prefrontal cortex back online so you can pause, reset, and respond instead of reacting. I share simple scripts you can use in arguments, cravings, and work pressure so you can shift from overwhelm to clarity in real time. What You Will Learn: What stress does to heart rate, breathing, and focusWhy the prefrontal cortex goes offline when pressure risesHow nasal breathing signals safety through the vagus nerveA one breath reset you can use for arguments and cravingsHow 4-8 breathing slows reactions and widens perspectiveWhy you should practise in messy moments, not just calm onesSmall cues to build the habit across different shiftsThe core idea that stress narrows and breathing widensIf you enjoyed this episode, please subscribe so you never miss a new release. It would help me a lot if you left a rating and review on the app you are listening on. If you want to know more about me or work with me, you can visit 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. _______________________

    19 min

  5. JAN 29

    [339] - The Fitness Industry Is Failing Shift Workers — Here's How

    Text me what you thought of the show 😊 Most fitness plans are designed for people with stable schedules, not rotating rosters. In this episode, I explain why one-size-fits-all programs collapse for shift workers and what actually works instead. I break down an evidence-based, flexible approach that fits your roster, lowers pressure, and builds real momentum through simple habits, light timing, and mindset-first coaching. This is practical, realistic support built for the way shift workers truly live and recover. What You Will Learn: The coaching gap that leaves shift workers unsupportedWhy rigid macros and step goals often backfireThe real barriers created by circadian disruptionChrononutrition and light timing basics that make a differenceFlexible training anchored to your energy, not perfectionMindset-first work where the scale and tracking are optionalThe few supplements that are actually proven to helpHow weekly check-ins remove guilt and build consistencyHow to pivot your plan across any rosterPractical next steps to get the support you needIf you want personalised help, you can book a free 15 minute assessment call through the link in the show notes. There is no pressure and no sales pitch, just a conversation about your work, your challenges, and how I can support you properly. If you enjoyed this episode, please subscribe, share it with a colleague, and leave a rating or review so more shift workers can find the help they need. 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. _______________________

    18 min

  6. JAN 25

    [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

  7. JAN 22

    [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

  8. JAN 21

    [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
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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
    340
  • Rating
    Explicit
  • Copyright
    © 2026 A Healthy Shift
  • Show Website
    A Healthy Shift

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