A Healthy Shift

Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach
  • 5.0 (12)
  • NUTRITION
  • UPDATED BIWEEKLY
A Healthy Shift

A Healthy Shift Podcast with Roger Sutherland Shift work and night shift can be brutal—but they don’t have to be.  Join veteran shift worker Roger Sutherland, a former law enforcement officer with 40+ years of experience in Melbourne, Australia, and a certified nutritionist.  In A Healthy Shift, Roger shares evidence-based nutrition, health, and well-being strategies to help shift and night shift workers boost their energy, improve sleep, and maintain a healthy work-life balance.  If you're ready to thrive—not just survive—while working shifts, this podcast is your go-to resource for a healthier, happier life.

  1. 15H AGO

    [239] - Understanding Circadian Rhythms and Menstrual Health in Shift Work

    Text me what you thought of the show 😊 If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call. We’re diving into one of the most overlooked health issues in women’s wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, p...

    20 min

  2. 3D AGO

    [238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts

    Text me what you thought of the show 😊 If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it. In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to ...

    11 min

  3. APR 6

    [237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green

    Text me what you thought of the show 😊 What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health. In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led t...

    59 min

  4. APR 3

    [236] - Shift Work & Insomnia Magnesium vs Melatonin – Which One Works Best

    Text me what you thought of the show 😊 Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles, making...

    16 min

  5. MAR 30

    [235] - Why Does My Stomach Always Feel Off During and After Night Shifts

    Text me what you thought of the show 😊 Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stomachs seem to rebel during night shifts. From bloating and nausea to acid reflux and constipation, these symptoms are more than just annoying—they’re your body’s biological response to working against its natural rhythms. In this episode of A Healthy Shift, you'll learn: Why your digestive system struggles during night shifts: Understand how your body’s...

    18 min

  6. MAR 27

    [234] - The Impact of Light at Night on Cancer Risk – What Shift Workers Need to Know

    Text me what you thought of the show 😊 Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells from cancer. Studies show shift workers, especially those on night shifts, have a higher risk of breast, prostate, and colorectal cancers. Women on rotating night shifts for over 30 years face a shocking 36% increas...

    20 min

  7. MAR 23

    [233] - Conquering the Mental Struggles of Shift Work

    Text me what you thought of the show 😊 Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens up about the mental health challenges shift workers face and provides actionable strategies to help you manage them. Roger breaks down practical tools like shifting your mindset, a simple gratitude exercise to rewir...

    16 min

  8. MAR 20

    [232] - Chris Payten - Breathwork, Completely free. Incredibly underrated

    Text me what you thought of the show 😊 Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress? In this episode, Chris Payton, breathwork coach and co-founder of Infinity Training and Coaching, explains how our breathing patterns impact our nervous system. By using breathwork, we can break harmful stress cycles and promote balance. Having overcome his own mental health challe...

    1h 20m
See All (236)

    5
    out of 5
    12 Ratings

    About

    A Healthy Shift Podcast with Roger Sutherland Shift work and night shift can be brutal—but they don’t have to be.  Join veteran shift worker Roger Sutherland, a former law enforcement officer with 40+ years of experience in Melbourne, Australia, and a certified nutritionist.  In A Healthy Shift, Roger shares evidence-based nutrition, health, and well-being strategies to help shift and night shift workers boost their energy, improve sleep, and maintain a healthy work-life balance.  If you're ready to thrive—not just survive—while working shifts, this podcast is your go-to resource for a healthier, happier life.

    Information

    • Creator
      Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach
    • Years Active
      2022 - 2025
    • Episodes
      236
    • Rating
      Explicit
    • Copyright
      © 2025 A Healthy Shift
    • Show Website
      A Healthy Shift

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