A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
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  • التغذية
  • يتم التحديث كل أسبوعين

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. قبل ٣٧ دقيقة

    [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. _______________________

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  2. قبل ٣ أيام

    [369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers

    Text me what you thought of the show 😊 You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes. In this episode, I break down why shift work and circadian disruption make visceral fat more likely—and what you can start doing to bring your energy, metabolism, and blood markers back into line. In this episode, we cover: • What visceral fat is—and why it’s metabolically active  • Why shift workers can carry visceral fat while looking “normal”  • How circadian disruption impacts metabolism and digestion  • The role of cortisol, insulin, and melatonin timing  • How sleep loss disrupts leptin and ghrelin—and increases cravings  • Why eating overnight worsens glucose tolerance and insulin response  • The long-term risks: type 2 diabetes, heart disease, and fatty liver Practical strategies: • Mediterranean-style eating to reduce inflammation and improve energy use  • Reducing (or eliminating) alcohol to support liver health  • Cutting ultra-processed foods that amplify hunger signals  • Resistance training 3x per week as a non-negotiable  • Daily walking—and short walks after meals for glucose control  • Optional: one weekly high-intensity session for efficiency  • Optimizing your sleep environment and maintaining a consistent wake-up time  • Using tools like DEXA scans and GP checks to measure what you can’t see If you want support, there’s a link in the show notes to book a free assessment call with me. If you enjoyed this episode, make sure to follow or subscribe so you don’t miss what’s coming next.  And if you found it helpful, I’d really appreciate a quick rating or review. 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/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. _______________________

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  3. ١٩ أبريل

    [368] - You’re Not Broken… You're Missing This Signal

    Text me what you thought of the show 😊 Sunlight isn’t optional, it’s your body’s control system. For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it. In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable.  How light controls your circadian rhythm (your body clock) Why morning sunlight beats scrolling in a dark room The benefits of red/infrared light for recovery and calm  Why blue light helps in the morning but harms you at night The role of full-spectrum light (green, yellow, UV)  How modern life creates “dim days, bright nights” Practical strategies to improve sleep even on night shift Follow the podcast, turn on notifications, and leave a review. it helps more shift workers find this. Learn more or work with me at ahealthyshift.com 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. _______________________

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  4. ١٦ أبريل

    [367] - Save Money - Do This For Free

    Text me what you thought of the show 😊 Are supplements actually helping… or just wasting your money? Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix. But here’s the truth:  If your foundations are broken, supplements won’t save you. In this episode, I break down the 8 fundamentals every shift worker needs first from light exposure and sleep, to movement, nutrition, meal timing, social connection, and time in nature. Only after that do we talk supplements. And honestly?  There are just 3 worth considering for most people: vitamin D, omega-3s, and creatine. 🎧 If you want a simple structure for better energy and sleep, grab the free Circadian Fast eBook at ahealthyshift.com Follow, share with a mate on shift, 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. _______________________

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  5. ١٤ أبريل

    [366]- Your host on Radio 3AW - Talk Back Radio 13-04-2026

    Text me what you thought of the show 😊 We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way.  • the 2am to 4am circadian dip and why it feels brutal  • body temperature changes overnight and what it means on shift  • socks in bed as a practical sleep tip and why it can work  • the emotional punch of hearing a spacecraft radio check  • why 10,000 steps becomes a “rule” and where it comes from  • step tracker accuracy and using trends over perfection  • research pointing to big gains around 7,000 steps per day  • balancing movement across a week for shift workers  • accountability, complaints, and why perjury rarely gets pursued  To learn more about me visit ahealthyshift.com 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. _______________________

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  6. ١٢ أبريل

    [365] - What Are You Accepting As Your New Normal?

    Text me what you thought of the show 😊 Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down.  I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awareness you need to take control back. • the “new normal” trap and why it happens quietly • constant fatigue versus expected tiredness after nights • weight gain, low energy and lost training as warning signs • how shift work erodes routine through small daily compromises • the moment a comment exposes a slow decline • why familiar does not mean optimal or permanent • asking the honest question that starts change • building simple structure and systems that work on a roster If you enjoyed this episode, be sure to hit follow and turn on notifications, so you get notified whenever a new episode is released.  It would 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, follow the links below 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. _______________________

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  7. ٩ أبريل

    [364] - The Silent Health Risk Every Shift Worker Needs to Know About

    Text me what you thought of the show 😊 Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we break down what metabolic syndrome is, why shift workers are at higher risk, and the simple habits that reduce damage by working with your circadian rhythm—not against it. • Metabolic syndrome is a cluster, not a single disease  • The five key markers: waist circumference, blood pressure, blood sugar, triglycerides, HDL cholesterol  • Why risk increases when these markers stack (type 2 diabetes and heart disease)  • How sleep disruption lowers insulin sensitivity and drives sugar cravings  • Why eating at night worsens blood sugar control  • Leptin, ghrelin, and cortisol: how fatigue impacts hunger and fat storage  • Anchoring sleep with consistent routines and a dark, cool environment  • Setting a defined eating window and prioritising earlier meals  • Protein for satiety, muscle, and stable energy  • Resistance training 2–3x per week to improve insulin sensitivity  • Managing light exposure after night shift to support recovery  • Smarter caffeine timing so you can still get quality sleep Rate and review the podcast on Apple Podcasts or Spotify—it helps more shift workers find real, evidence-based support. Download the free Circadian Fast ebook at ahealthyshift.com. Book a free 15-minute assessment call (link in show notes). Follow or subscribe so you don’t miss new episodes.888 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. _______________________

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  8. ٥ أبريل

    [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/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. _______________________

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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.

المعلومات

  • صناع العمل
    Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • سنوات النشاط
    ٢٠٢٢ - ٢٠٢٦
  • الحلقات
    ٣٦٧
  • التقييم
    فاضح
  • حقوق النشر
    © 2026 A Healthy Shift
  • موقع البرنامج على الويب
    A Healthy Shift

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