Text me what you thought of the show 😊

Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key.

You’ll learn:

• Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’t
• How front-loading calories earlier in the day improves metabolism and insulin sensitivity
• Why eating at night increases fat storage and disrupts digestion
• How your body clock always overrides your roster clock
• Simple strategies to avoid late-night snacking and improve long-term health

Want help applying this to your lifestyle? 

Book a free 15-minute coaching assessment call through the link in the show notes. 

And if you find this episode valuable, please leave a 5-star review on Apple Podcasts or Spotify.

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.

_______________________

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Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience.

• Breathwork is conscious control of breathing patterns versus automatic breathing
• The way we breathe directly impacts our nervous system in a two-way feedback loop
• Chronic stress creates dysfunctional breathing patterns that perpetuate anxiety
• Nasal breathing activates the parasympathetic nervous system and provides numerous health benefits
• Mouth breathing contributes to dental issues, sleep problems, and heightened stress responses
• Breathwork helps regulate the nervous system between hyperarousal and hypoarousal states
• Breakthrough breathwork sessions can release trapped trauma from the body
• Simple breathing techniques can help shift workers self-regulate during high-stress situations
• For asthmatics and those experiencing panic attacks, short breath holds on exhale can stop hyperventilation
• Consistency with daily breathwork practice creates new patterns that become automatic responses

VISIT CHRIS AT;

@chrispayten_

@infinitytrainingandcoaching

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.

_______________________

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The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation.

• Impact on police officers across Australia has been heavier than anticipated, with even retired officers deeply affected
• No closure yet with the suspect still at large, making it particularly difficult for officers
• Over 100 properties searched in rugged alpine terrain requiring careful tactical approaches
• Search operation costing approximately $200,000 per day, stretching police resources thin
• Conspiracy theories online causing additional distress to grieving officers
• Officers from the same station as the fallen are dealing with hostile demonstrations while mourning
• Special Operations Group (SOG) are elite, highly trained specialists who train with SAS
• Mental health impact will be extensive with prediction of "losing at least 20 members" to PTSD
• Police family connection remains strong even after retirement
• Upcoming funerals on Friday and Monday will be extremely difficult without case closure

Support the police community by donating to Blue Ribbon (Blue Ribbon Day is September 29th) or Police Legacy, which has established a special fund for the families of the fallen officers.

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 address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family.

• It's okay to be vulnerable and express emotions when facing tragedy
• Allowing yourself to feel isn't weakness—it's being human
• Simple breathing exercises can help during overwhelming moments
• The murder of a police officer impacts the entire Blue family worldwide
• Support organizations like Aussie Frontline and Overwatch Collective provide crucial resources
• Aussie Frontline's Pay it Forward program sends supportive messages to struggling officers
• Overwatch Collective's app connects officers with peers and professional support
• You are never alone—reaching out is a sign of strength

Aussie Frontline - https://aussiefrontline.com.au/

The Overwatch Collective - https://www.theoverwatchcollective.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 😊

In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, and support a healthy weight no matter what shift you work.

You don’t need an extreme diet—just start with one easy change, like swapping white bread for whole grain, and build from there. Over time, this approach reduces cravings, helps control energy dips, and even leads to eating less because you feel satisfied longer.

Download the free Low GI Lifestyle Guidebook here for a full list of foods that support better blood sugar control and sustained energy during your shifts.

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, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process.

Blue light from phones, tablets, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall asleep quickly, that’s not proof you’re unaffected—it’s simply exhaustion taking over. The truth is, looking at a phone just inches from your face before bed signals to your brain that it’s daytime, shutting down melatonin production when you need it most.

I also share simple strategies to protect melatonin, like using red or orange lighting after dark, avoiding screens before bed, and choosing products that support better sleep. Protecting this hormone means protecting your health, energy, and resilience as a shift worker.

👉 Visit ahealthyshift.com
for resources, blue-light-free product recommendations, and extra sleep support.

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, I share a simple ritual I used for 35 years to separate work from home life as a shift worker.

Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home.

Your ritual doesn’t need to be complicated—it could be a deep breath, a change of clothes, or a short walk. What matters is creating consistency so you can recharge and show up better both at home and at work.

 If you found this episode helpful, please leave a five-star review and share your topic suggestions through the show notes. Thanks for listening!

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 😊

Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services.

• Frontline health and law enforcement workers are being worked to the bone with inadequate funding
• Many experienced professionals are burning out and leaving their careers, creating a dangerous skills gap
• Police officers face frustration processing the same offenders repeatedly with no meaningful consequences
• The life expectancy of a police career has dropped from 30+ years to just 7-10 years
• Resource shortages mean officers are being pulled from regular duties, leaving communities vulnerable
• Shift work creates unhealthy patterns and hypervigilance that follows workers even in their personal lives
• Current recruitment efforts often misrepresent the realities of frontline work
• Government responses like the $13 million "machete bins" initiative fail to address root causes of crime
• Better education on managing shift work is essential for new recruits to sustain long-term careers

Visit ahealthyshift.com for resources on thriving during shift work. Follow on Instagram at @a_healthy_shift for regular tips and support.

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 😊

Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid.

What You’ll Learn:

• Why late-night or post-shift workouts can backfire
• The link between fatigue, injury risk, and poor recovery
• How exercise timing affects appetite and sleep
• Better alternatives to stay active without burning out
• Why lower-intensity movement and pre-shift workouts work better
• When to prioritise rest over pushing through

If you’re a shift worker trying to balance fitness, fatigue, and real recovery, this one’s for you.

Subscribe, rate, and review the show to help more shift workers stay healthy.

For more tips or to work with me, 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 😊

In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma.

I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator.

Here’s what we cover in this episode:

• Why so many shift workers live in a constant state of fight or flight due to improper breathing
• How the autonomic nervous system responds directly to our breathing patterns
• The power of upregulation through box breathing (4-4-4-4) to sharpen focus before demanding tasks
• How downregulation through 4-7-8 breathing helps calm the nervous system after stress
• How transformative breathwork can temporarily alter blood chemistry to access and release stored trauma
• The role of controlled hyperventilation in reducing CO₂ levels and creating respiratory alkalosis
• Why this unique physiological state can lead to profound emotional releases and deep healing
• My personal, life-changing results through guided transformative breathwork sessions
• How proper breathing techniques can truly be your superpower for managing workplace stress

If this episode resonates with you, I’d love for you to subscribe and leave a rating and review—it helps more shift workers discover these tools.

For more information about working with me, 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.

_______________________