Text me what you thought of the show 😊

I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and navigate hormones in midlife. The core message is rhythm: align light, food, sleep, and hormones to get energy back.

• nutrition without extremes and why quick fixes fail
• circadian basics from cells to daily habits
• how artificial light at night disrupts melatonin and metabolism
• flexible sleep anchored by consistent wake time
• chronotypes and working with your groove
• perimenopause and menopause strategies for women 40+
• practical steps: manage light, time meals, split sleep, track patterns

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 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, see below.

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 😊

An edited version of my segment on 3AW Melbourne, Australia Overnight.

Talking shift work and anything else that comes up along the way.

We move from public trust and “cashies” to why organisations say there’s “no money” for staff wellbeing, then dig into mornings, social jet lag, and simple fixes that make Monday feel human again. Roger shares practical, low-cost tools for energy, sleep, and stress relief that anyone can try tomorrow.

• everyday ethics vs systemic misuse of public funds 
• budget excuses for staff education challenged 
• unplanned leave, fatigue and safety costs 
• first 10 minutes after waking as keystone 
• sky before screen and hydrate before you caffeinate 
• morning light to anchor circadian rhythm 
• sleep duration vs consistent wake time 
• social jet lag across weekends explained 
• caller stories on fatigue, routine and resilience 
• bullying at work acknowledged with support offered 
• 4-7-8 breathwork to reduce night wakings

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 most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work and real recovery. We explain energy balance, protein timing, caffeine dosing and sleep so you can train smarter.

• the problem with proprietary blends and label padding
• why energy balance drives fat loss, not powders
• the only reliable acute aid being caffeine, with proper dose ranges
• beta-alanine tingles explained and why saturation matters
• the simple pre-training setup: protein milk plus coffee
• protecting lean mass by adding protein first after fasting
• milk as carbs, fluids and electrolytes for quick fuel
• post-training protein rhythm every three to five hours
• caffeine timing for shift workers to protect deep sleep
• the core pillars: deficit, protein, lifting, sleep, consistency

Hit follow and turn on notifications 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, please see below

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 shine a light on the quiet creep of dysfunction in shift work and how easily poor sleep, stress, and compassion fatigue become the “new normal.” We share lived experience, biological facts, and simple steps to set boundaries, protect sleep, and feel seen.

• toxic leadership and why feeling seen matters
• why “common” is not “normal” in sleep, stress, and mood
• slow creep from fatigue to gut issues to anhedonia
• compassion fatigue explained and early signs
• hypervigilance and perception traps outside work
• fake friendships and the value of distance
• practical boundaries for sleep, food, movement
• listening to partners and honest self‑checks
• questions to spot what you have normalised

Please share this podcast with someone who needs to feel seen. If you’re on Spotify or Apple, leave a rating and a short review. Pass it on, pay it forward

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 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.

_______________________

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.

_______________________

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.

_______________________

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 focus
• Why the prefrontal cortex goes offline when pressure rises
• How nasal breathing signals safety through the vagus nerve
• A one breath reset you can use for arguments and cravings
• How 4-8 breathing slows reactions and widens perspective
• Why you should practise in messy moments, not just calm ones
• Small cues to build the habit across different shifts
• The core idea that stress narrows and breathing widens

If 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.

_______________________

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 unsupported
• Why rigid macros and step goals often backfire
• The real barriers created by circadian disruption
• Chrononutrition and light timing basics that make a difference
• Flexible training anchored to your energy, not perfection
• Mindset-first work where the scale and tracking are optional
• The few supplements that are actually proven to help
• How weekly check-ins remove guilt and build consistency
• How to pivot your plan across any roster
• Practical next steps to get the support you need

If 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.

_______________________

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 more
• How circadian disruption changes metabolism and blood sugar control
• Why rigid meal plans fail on night shift
• How sleep loss increases cravings and slows fat loss
• The power of anchoring meals to your biological day
• How to front-load calories earlier and keep nights lighter
• Protein-first meals that stabilise blood sugar
• Practical fasting windows that feel natural
• How to avoid the 2 a.m. chips, chocolate, and office cake trap
• Sleep strategies that become your strongest fat loss tools
• Simple strength and walking routines that support recovery and energy

If 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.

_______________________