Text me what you thought of the show 😊

If you’re feeling flat, unmotivated, tired, or just not yourself… it’s not because you’re broken. It’s because shift work quietly pulls you into a spiral you don’t even see happening.

I’m talking about three behaviours stopping movement, relying on ultra-processed food, and missing daylight, that slowly drag your energy, mood, and resilience downhill. The good news? You can turn this around far more easily than you think. And today I’m walking you through simple changes that work with your roster, not against it.

Here’s what we’re diving into:

• The three-behaviour spiral that sends shift workers into low mood and poor energy
• Why planned, intentional movement steadies your sleep and lifts your resilience
• How ultra-processed foods mess with your brain chemistry and keep you feeling flat
• Easy whole-food swaps that fit into any roster, even with limited breaks
• The role of daylight exposure in keeping your body clock on track
• How to stack small, repeatable habits so you can build momentum on your worst weeks
• Real-life timing tips for nights, early starts, and turnarounds
• And where you can get support from someone who actually understands shift work

These aren’t big dramatic overhauls. These are small things that give you enormous returns, if you put them in place consistently.

If you’re struggling and want some guidance that truly fits your roster, I’d love to chat.
 Book a free one-to-one coaching assessment call with me. We’ll talk about what’s going on for you, what’s getting in your way, and the exact steps you can take right now to start feeling better.

If you enjoy the show, it would mean a lot if you could rate and review the podcast. And make sure you subscribe, so you’re notified as soon as a new episode drops.

Let’s keep you well, strong, and in control of your shift-work life.

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.

_______________________

Text me what you thought of the show 😊

We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral.

• Why circadian misalignment drives cravings and weight gain
• The case for a main pre‑shift dinner with lean protein and complex carbs
• How digestion slows overnight and what that means for food choices
• The 2–4 a.m. dip and a protein plus fibre snack strategy
• Practical non‑perishable options to replace vending‑machine sugar
• One small commitment this week to build momentum
• Workplace education options for teams needing structured support

All you've got to do is go to the link in the show notes and start a conversation
Don't forget, rate and review this podcast

Follow the link in the show notes. It'll take you straight to the seminar experience webpage. Everything's on it. You can book a call and have a chat with me about it

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 in the app you're currently using.

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.

_______________________

Text me what you thought of the show 😊

As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work.

Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what works, why it works, and how to choose products with total confidence.

What You’ll Master in This Episode:

• The Circadian Code: Why light timing and spectrum are the absolute most critical factors for regulating your sleep.
• Lens Strategy: Which blue-light-blocking lenses to wear during the day and which to use after dark for maximum melatonin production.
• Total Darkness: Why a contoured sleep mask is superior to a standard one for achieving 100% light blockage.
• Silence is Golden: When smart sleep buds outperform earplugs for blocking noise disruption.
• On-Shift Comfort: Essential period-care tools that work effectively during long, demanding shifts.
• Natural Wind-Down: How to use natural sleep gummies for a gentle, non-groggy transition to rest.
• Midnight Trips: The secret to using zero-blue motion lighting in bedrooms and bathrooms to prevent sleep disruption.
• Early Shift Wake-Up: Effective morning light therapy strategies to feel alert and energized right away.
• Deep Recovery: The proven infrared sauna benefits for stress reduction, recovery, and improving sleep quality.
• Home Office Setup: Adaptive desk lighting for home workers needing flexible light schedules.
• Supplement Baselines: The essential stack for shift workers: vitamin D, omega-3, creatine, zinc, magnesium L-threonate, and multivitamins.
• Black Friday Plan: How to plan your cart to avoid expensive duds and invest only in products that deliver.

 Visit ahealthyshift.com → Resources → Recommended Products. 

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.

_______________________

Text me what you thought of the show 😊

We honour Detective Leading Senior Constable Dave “Stevo” Stevenson and talk frankly about why so many people feel unsafe at home. From gang history to social media bravado, we unpack consequence, culture, parenting, and what practical fixes might work.

• My tribute to Dave “Stevo” Stevenson and the blue family
• Roger’s career highlights including K9 work
• callers on VCE stress and late-night fear
• then versus now on gangs, weapons, and public risk
• culture, parenting, and community leadership accountability
• bail, prison capacity, and deterrence ideas
• social media and group offending dynamics
• practical home safety and when to call triple zero
• support for overworked police and body-worn cameras

Have a look at A Healthy Shift, the website, A Healthy Shift, you’ll find it at Roger’s toevaloo

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.

_______________________

Text me what you thought of the show 😊

I share three evidence-based strategies to reduce circadian disruption, sleep deeper after nights, and protect long-term health without chasing perfection. Light timing, a simple breath reset, and a true blackout sleep environment form a practical plan you can start tonight.

• Why circadian rhythm misalignment drives night shift risks
• How morning light ruins daytime sleep and how to block it
• What makes orange blue-blocking lenses essential on commute
• How to build a cave-dark, cool, quiet sleep space
• When and why to get daylight after waking
• The 4–6/8 breath reset for nervous system calm
• How longer exhales lower arousal and improve focus
• Treating post-night sleep as a strategic nap
• One-strategy homework to build consistency

If you want to know more about me or work with me, you can go to ahealthyshift.com

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

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.

_______________________

Text me what you thought of the show 😊

In this episode, we unpack how protective parts like the Inner Critic, Pleaser, and Rescuer quietly fuel burnout among first responders and healthcare workers.

Joining me is Leah Marone, LCSW - psychotherapist, speaker, and author of Serial Fixer, who shares her insights on managing the inner critic, setting emotional boundaries, and creating recovery moments that fit real shifts.

You’ll walk away with science-backed micro-resets and leadership tools that build resilience without the grind or guilt.

In this episode:

• Understanding cyclical burnout patterns and emotional hangovers
• How your inner critic acts as protection from judgment
• Recognizing pleaser and rescuer habits that lead to overextension
• Using shift transitions as effective micro-resets
• Bookending mornings and nights for better recovery
• Applying grounding tools to interrupt rumination
• Debriefing with three problems and solutions for clarity
• Leaders modelling calm urgency and “I” statements
• Practicing support, don’t solve as a form of team care
• Redefining resilience as replenishment, not relentless effort

Connect with Leah at:

Website: https://www.leahmarone.com/

Instagram: @leahmaronelcsw

Linkedin: https://www.linkedin.com/in/leahmaronelcsw/

Book: Serial Fixer

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.

_______________________

Text me what you thought of the show 😊

We challenge the common advice to phase-shift into night shift and lay out a simpler plan that protects your body clock. Treat nights like late evenings, anchor to daylight and meal timing, and use short naps so you can actually enjoy your days off.

• minimum circadian disruption as the core goal
• jet lag analogy applied carefully to shift work
• consistent wake time beats chasing hours
• short naps vs full cycles to manage sleep inertia
• daylight exposure and movement as daily anchors
• eat breakfast, lunch, and dinner at normal times
• avoid sedatives for daytime sleep
• step-by-step plan for first, middle, and final night
• practical reset on the day you finish nights
• better outcomes for women’s infradian rhythm

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.

_______________________

Text me what you thought of the show 😊

We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet.

• sleep homeostat versus natural melatonin onset
• adenosine and caffeine masking tiredness
• blue light signalling day to the brain
• circadian phase shifting from screens and LEDs
• melatonin’s role in recovery and cellular defence
• indoor life, COVID habits and clock drift
• practical fixes for a darker evening routine
• zero-blue lighting for kids and adults
• daylight exposure to anchor the clock
• simple bedroom blackout checklist

Share the podcast
Give it a rating and a review, or on Spotify, just go to the five stars and give it a five star rating
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.

_______________________

Text me what you thought of the show 😊

We dig into night shift realities, kids’ sleep struggles under daylight saving, and why lighting—not pills—should do the heavy lifting. We also question whether doorbell cameras increase safety or just anxiety, and share practical fixes for sleep and home security.

• teen chronotypes and later school start logic
• bedtime meltdowns driven by evening light exposure
• zero-blue lighting, dimming routines, and nasal breathing
• shift work pressures, meal at post, and fatigue
• indoor lux vs outdoor daylight and circadian health
• bio lights pros, costs, and use cases
• MyGov basics for first-time users
• police resourcing, paperwork, and visibility
• doorbell cameras as evidence not prevention
• Faraday pouches to block key relay theft
• bedroom as a cue for rest and recovery

“Just ask Google to stream 3AW, set a one-hour timer, and lie in the dark breathing four in, eight out.”

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.

_______________________

Text me what you thought of the show 😊

I share a simple, science-backed breathing method that flips the body from stress to calm so you can think clearly on and off shift. Breath becomes a tool you can use anywhere to steady your decisions, your mood, and your energy.

• Why breath informs safety signals in the body
• how stress takes the prefrontal cortex offline
• the physiological sigh step by step
• Why the second inhale opens alveoli for CO2 release
• using long exhales to engage the vagus nerve
• applying breathwork during conflict and on shift
• quick check-ins to reset across the day
• building a calmer baseline through practice

If you found this episode helpful, please share it with a workmate who could use a bit of calm in their day
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.

_______________________