A Healthy Shift

Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
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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.

  1. -21 H

    [372] - Steve Jennings - Creatine, What is it with this hugely popular white powder

    Text me what you thought of the show 😊 If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep. In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers. • Why relying on caffeine alone keeps shift workers stuck in a fatigue cycle • Who Steve Jennings is and his role in bringing creatine into mainstream use • How creatine supports cellular energy through the ATP system • Why creatine isn’t just for muscles, but also for brain function • How it can support memory, mood, focus, and mental clarity during sleep deprivation • Why creatine is especially relevant for shift workers dealing with circadian disruption • Simple dosing guidelines, including the common 3–5g daily approach • How some people use short-term higher doses during demanding night shifts • Breaking down common myths like “creatine is a steroid” and “you need to cycle it” • The truth about kidney concerns and creatinine levels in lab tests • Hydration, cramps, and the real story behind “bloating” • Why women may benefit even more, especially around perimenopause and menopause • What current research says about creatine and long-term health, including bone support If you want a clear, evidence-based guide to using creatine for shift work performance and recovery, this episode covers it. Subscribe for more evidence-based shift work nutrition, share this with someone working nights, and leave a rating and 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. _______________________

    1 h 28 min

  2. -4 J

    [371]- Your host on Radio 3AW - Talk Back Radio 17-04-2026

    Text me what you thought of the show 😊 We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a body clock problem, not a personality flaw, and share practical ways to reduce the damage.  • shift work as a health tax that compounds over time  • lack of education and training for shift workers  • smarter rostering and why forward rotation matters  • why permanent night shift does not truly work  • female shift workers and the added strain of infradian rhythm  • night shift nutrition and hydration basics  • high blood pressure and cardiovascular risk from circadian misalignment  • real caller stories on long shifts, loneliness, family impact, and union pushback  • Mondayitis, social jet lag, and why you cannot “catch up” on sleep  If you go to the website, a healthyshift.com and you can reach out to me there.  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. _______________________

    39 min

  3. -4 J

    [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. _______________________

    14 min

  4. 23 AVR.

    [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. _______________________

    20 min

  5. 19 AVR.

    [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. _______________________

    19 min

  6. 16 AVR.

    [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. _______________________

    23 min

  7. 14 AVR.

    [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. _______________________

    36 min

  8. 12 AVR.

    [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. _______________________

    15 min
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À propos

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.

Informations

  • Création
    Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
  • Années d’activité
    2022 - 2026
  • Épisodes
    369
  • Classification
    Tous publics
  • Copyright
    © 2026 A Healthy Shift
  • Site web de l’émission
    A Healthy Shift

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