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Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that can actually help? You might be overlooking one of the most powerful – and affordable – tools out there: creatine monohydrate.

In this breakthrough episode of A Healthy Shift, renowned shift work expert Roger Sutherland flips the script on creatine. Long associated with gym culture and bodybuilders, creatine is now emerging as a science-backed cognitive enhancer – especially for those working against their circadian rhythm.

Roger breaks down the latest 2024 research revealing creatine’s remarkable impact on memory, processing speed, and reaction time during sleep deprivation. For shift workers who need to stay sharp in the early hours, this could be a total game changer.

Inside this episode:

• Why creatine isn’t just for muscle – it’s for your mind
• The real benefits for shift workers over 40 (yes, it supports menopause, bone health, and even testosterone!)
• Debunking common myths: No, creatine won’t wreck your kidneys or cause hair loss
• How to start: A simple daily dose (just 5g!) that fits into any routine

Whether you're a nurse, paramedic, firefighter, or night shift warrior in any industry – this episode is your blueprint to not just surviving shift work, but thriving.

Tune in now and take the first step toward clearer thinking, better decision-making, and more energy – even at 3AM.

Subscribe to A Healthy Shift for more expert insights and science-backed strategies to master your health while working around the clock.

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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

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LinkedIn

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COACHING

• 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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Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnight when our systems aren't primed for digestion. Dr. Charlotte Gupta discusses her groundbreaking research on the factors influencing shift workers' eating behaviors and how timing matters as much as food choices.

• Eating at night challenges our glucose metabolism, potentially leading to diabetes with just four consecutive nights of poor timing
• Food accessibility in workplaces significantly influences what shift workers eat, with vending machines often providing only ultra-processed options
• Stress and fatigue drive cravings for comfort foods high in sugar and fat during night shifts
• Social bonding around food plays an important role in team cohesion during shifts
• Small, protein-rich snacks are preferable to large meals during overnight hours
• Caffeine consumption should be managed carefully, especially after midnight
• Workplace policies should support healthier eating through better food options and strategic break timing
• Education about shift work nutrition should be mandatory for all new shift workers

Visit healthyshiftwork.com.au for free resources on sleep, nutrition, and physical activity specifically designed for shift workers.

Research Paper Discussed:

Gupta CC, Coates AM, Dorrian J, Banks S. The factors influencing the eating behaviour of shiftworkers: what, when, where and why. Ind Health. 2019;57(4):419-453. doi:10.2486/indhealth.2018-0147

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----------------------------

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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Feeling like you're doing shift work on your own? That ends here.

In this episode, I’m sharing something really close to my heart—something I wish existed decades ago when I was deep in the thick of rotating shifts, missed birthdays, sleepless nights, and the constant juggle of trying to stay healthy while working against the clock.

It's called the Shift Workers Collective, and it's an online community built specifically for people like us. This isn’t just another Facebook group or generic wellness program—it’s a space where shift workers can finally feel seen, supported, and understood.

After running a 21-day challenge that brought together shift workers from all over the world, I saw something incredible happen. People were sharing meals, swapping recipes, posting their sunrise views, encouraging one another through tough days—and no one wanted it to end. That connection? That sense of finally being around people who get it? That’s what inspired the Collective.

Inside, you’ll find:

• Live expert sessions on sleep, nutrition, and mental wellbeing
• Monthly Q&As where you can get real answers to your questions
• Practical resources like recipe books, guides, and tips you can actually use
• Dedicated spaces for healthcare workers, emergency services, and night shift crews
• And most importantly—a 24/7 community that just gets it

Because let’s be honest—shift work isn’t just a job. It’s a lifestyle. And it can be bloody hard. But you don’t have to do it alone anymore.

If you’re ready to feel supported, heard, and connected, this episode is your invitation. Come see what happens when shift workers come together to lift each other up.

Click here to join the community: Shift Workers Collective – Community, Support & Education

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----------------------------

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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 😊

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedules.

• Building an online community for shift workers to connect, share experiences, and learn together
• Understanding circadian misalignment and how it becomes our "new normal" when working shifts
• The importance of proper meal timing for shift workers who gain weight easily
• How artificial light at night disrupts sleep patterns and creates health challenges
• Research showing hospital patients on the sunrise side recover faster than those on the sunset side
• Strategies for truck drivers and other shift workers to use strategic napping effectively
• Technical approaches to resetting sleep patterns through morning light exposure and evening blue light reduction
• The concept of "light diet" and how sensitivity to light affects our sleep-wake cycles

For resources and support for shift workers, visit ahealthyshift.com or find Roger on Instagram at @a_healthy_shift.

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it all hype, or is there actually something to it?

As a long-time shift worker and nutritionist, I’m breaking down what methylene blue really is, how it works in the body, and whether it’s worth your attention—especially if you’re juggling night shifts, fatigue, or brain fog.

Methylene blue has a fascinating backstory. It started out as a textile dye in the 1800s, became a malaria treatment in the 1890s, and now it’s showing up in biohacking circles as a potential cognitive enhancer. What makes it interesting is its ability to cross the blood-brain barrier and support energy production in the mitochondria—your cells’ powerhouses.

In this episode, we’ll cover:

• What methylene blue actually does in the brain
• The research around memory, mental clarity, and mitochondrial health
• Why getting the dose right is crucial—and how too much can be harmful, especially if you're on antidepressants or SSRIs
• Why aquarium-grade methylene blue is not the same as the stuff used in research
• And most importantly—why your basics like sleep, food, movement, and stress management still come first

This isn’t about fearmongering or hype—it’s about understanding the science and being smart with your health. If you’re curious about methylene blue or looking for practical, evidence-backed ways to support your brain while working odd hours, this episode is for you.

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----------------------------

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call.

We’re diving into one of the most overlooked health issues in women’s wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, particularly estrogen and progesterone regulation.

In this episode, you’ll learn:

• Why shift work throws your reproductive system off track
• How your sleep-wake cycles influence period pain, PMS, and fatigue
• What the latest research says about menstrual disorders among shift workers
• 7 FREE and practical, science-backed strategies you can start today to balance your cycle—without pills, supplements, or expensive interventions

From hormone-friendly light exposure, to optimising sleep quality, to cycle-aware nutrition—you’ll walk away with real-world tips you can integrate into your shift work lifestyle. Because you shouldn’t have to choose between your career and your health.

The best part? These small changes add up. Women around the world are taking back control of their cycles—and you can too.

 Loved this episode? Don’t keep it to yourself.
Share it with a fellow shift-working woman who needs to know her hormones aren't the problem—her schedule 

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it.

In this episode, we’re breaking down what’s really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if it’s not what your body actually needs.

Here’s what we’re chatting about:

• What’s happening in your body during night shifts that makes cravings feel so intense
• Why tired brains reach for sugar and processed snacks first
• How dehydration can disguise itself as hunger (yep, same part of the brain!)
• How simple food choices—like adding more protein, healthy fats, and fiber—can keep you feeling full and focused
• A quick breathing technique to pause those impulsive snack grabs
• Smart, real-life tips like prepping go-to meals, keeping healthy snacks nearby, and building a routine your body can count on

This episode isn’t about perfection—it’s about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings aren’t a personal failure—they’re a signal. We’re here to help you learn what they’re really saying.

Press play and walk away with real tools to feel your best on the night shift—one choice at a time.

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health.

In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led to PTSD and a range of health problems, from hypertension to heart surgery, diabetes, and depression.

She takes us behind the headset to share some of the most harrowing moments of her career – from listening to people being stabbed and shot, to parents discovering the unthinkable. All while feeling helpless, stuck on the other end of the line. It’s a role that few truly understand – and one that takes a toll in ways many don’t realise.

In this episode, Deborah talks about:

• The mental and physical cost of being a 911 dispatcher
• The link between constant trauma exposure and health issues like heart problems, anxiety, depression, and PTSD
• How working odd hours and disrupted sleep can mess with your health
• Why mental health support for dispatchers is so crucial
• The importance of recognising dispatchers as true first responders
• Deborah’s own journey through PTSD and the impact it had on her life
• Advice for new dispatchers on how to cope and look after their mental well-being

As we mark National Public Telecommunicator Week in the US, Deborah’s story is a call for global recognition of the essential work dispatchers do. She also shares how important it is for new dispatchers to have access to support systems from day one – and how we all can do better to support these unsung heroes.

Have you taken a moment to thank your local emergency telecommunicators? These quiet heroes deserve our appreciation and support. Their job is tough, and they’re often the first to respond, even if you never see them. 

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----------------------------

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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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Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles, making it ideal for shift workers who need to unwind after a long day or night.

Additionally, we discuss the importance of creating a consistent sleep routine that aligns with your body’s natural rhythms, even with an unpredictable work schedule.

Key Takeaways:

• The role of melatonin vs. magnesium in improving sleep quality
• Why magnesium glycinate is the most effective form for better sleep
• Tips for building a sleep routine that works around your shift schedule

 If you're ready to improve your sleep and start waking up refreshed, subscribe to our podcast and join our community of shift workers learning to sleep better, no matter the schedule. Don't forget to share this episode with your friends and colleagues who could benefit from better sleep too! 

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

Facebook

Instagram

LinkedIn

YouTube

COACHING

• 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.

_______________________