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What if resisting the sugary temptations in your break room was as simple as changing your mindset? Discover the power of setting boundaries with confidence in this episode dedicated to equipping shift workers with the tools to fend off those persistent treats. Join Roger Sutherland as he shares his personal experiences and effective strategies for navigating the snack-filled minefield that often accompanies a busy shift. With a humorous nod to the perpetual presence of cookies, cakes, and the infamous Jenny’s desserts, Roger offers insights that go beyond the typical dieting advice.

Shift work is tough, but succumbing to the break room buffet doesn’t have to be. Using his extensive experience as a shift worker and certified nutritionist, Roger empowers you to embrace the mantra “It’s easier to say no than it is to stop.” Through relatable scenarios and practical tips, he guides you on setting boundaries without becoming the perennial dieter. Whether you’re a first responder, nurse, or anyone facing the sweet allure of workplace treats, this episode promises to transform your approach and help you thrive amidst sugary saboteurs. Tune in for a supportive, witty look at reclaiming control over your snack choices!

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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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Can your bedroom be sabotaging your sleep? Join me, Roger Sutherland, as we uncover the hidden factors that might be stealing precious rest from shift workers worldwide. We'll explore why even nine hours in bed can leave you feeling exhausted and how your environment might be to blame. From mastering the perfect room temperature to managing noise, I’ll provide practical, science-backed tips to transform your bedroom into the ultimate sleep sanctuary. Your body has its own thermometer, and finding that Goldilocks zone might just be the key to unlocking quality rest.

As a veteran law enforcement officer and certified nutritionist, I know firsthand the challenges of a 24-7 schedule. But shift work doesn’t have to mean sacrificing your health or well-being. Let’s tackle the misconception that sleep issues are merely personal struggles and discover how simple adjustments can make a world of difference. Whether you're a night owl by necessity or an early riser, this episode promises to empower you with actionable strategies to improve your sleep environment and, ultimately, your energy for what you love.

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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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After four decades in law enforcement, Roger Sutherland brings a wealth of experience to our conversation, guiding us through the fascinating entwining of music and memory. We kick things off by embracing nostalgia, celebrating the golden days of radio and iconic DJs like Donnie Lunn and Alan Lappin. Roger reveals his latest musical obsession, Lola Young's "Messy," while we share our favorite karaoke hits, including classics from the Monkees and Australian Crawl. The conversation naturally segues into the timeless appeal of Cold Chisel's "Khe Sanh" and why certain songs linger in our minds long after the tunes have stopped.

Shift work, especially during the holiday season, takes center stage as we delve into the unique challenges faced by those working unconventional hours. From police officers to hospitality workers, we highlight the sacrifices and resilience required to maintain balance between personal and professional lives during festive times. Personal stories and listener anecdotes paint a vivid picture of the dedication it takes to thrive in these demanding roles, often filled with emotional and physical tolls. Roger reflects on his lengthy career in policing, touching on the evolving job nature and the frustrations of judicial challenges faced by officers.

We also explore the broader impacts of shift work on health and well-being, alongside the financial compensations tied to these demanding schedules. Whether it's the pros and cons of afternoon shifts or the intricacies of bail conditions, our discussions offer a deep dive into the unseen struggles and surprising benefits experienced by shift workers. Tune in for heartfelt stories, insightful reflections, and a celebration of those who work tirelessly behind the scenes, providing a compelling narrative that honors their dedication and perseverance.

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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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Unlock the secrets of sleep health with Roger Sutherland, as we demystify the complex ties between blue light exposure and melatonin production. Have you ever questioned whether that late-night screen time is sabotaging your rest? Roger promises to reshape your understanding, revealing that it's not just about falling asleep but protecting your body's vital antioxidant defenses. Together, we'll challenge the notion that blue light directly prevents sleep and instead focus on its more insidious role in disrupting melatonin, a crucial hormone not just for sleep, but for battling oxidative stress, especially in shift workers.

Explore actionable insights into safeguarding your melatonin levels in a world that's always switched on. From the strategic use of blue light blocking glasses to creating warm, dim-lit environments, Roger shares essential strategies for maintaining your health amidst irregular schedules. Shift workers, take note: low-dose melatonin supplements might be your new best friend in counteracting the health risks associated with disrupted sleep patterns. Join us for a compelling discussion that empowers you to prioritize your wellbeing in a 24-7 society.

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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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Join me for a transformative conversation with Kaitlyn Menere, a holistic psychotherapist who shares her journey from a party-driven makeup artist lifestyle to a path of healing and wellness. Diagnosed with Crohn's disease in 2019, Kaitlyn reassessed her choices, embracing significant changes. Her resilience in overcoming late nights, alcohol, and drugs serves as hope for shift workers facing similar struggles. Kaitlyn’s story highlights the importance of listening to our bodies before whispers turn into cries for help.

We discuss the impact of giving up substances for personal and financial growth and explore how modern stressors, like blue light and high-pressure environments, affect the autonomic nervous system. Kaitlyn shares practical strategies to reduce noise in our lives and nurture a harmonious mind-body connection, essential for shift workers.

Light and sleep take center stage as we examine circadian rhythms and their role in health. Kaitlyn shares insights on aligning sleep cycles with natural light and creating intentional rituals to enhance vitality. This episode is a treasure trove of strategies to help you achieve a healthier, balanced life.

Find Kaitlyn Menere here:
Instagram: @kaitlynmenere

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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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Unlock the secrets to thriving as a shift worker in our engaging conversation with Roger Sutherland and Hayley Jamieson. Meet Roger, a veteran law enforcement officer turned shift work coach, and Hayley, an ICU nurse, as they reveal the unique challenges and strategies for navigating life outside the 9-to-5 world. With insights from these experts, you'll discover how to maintain mental health, balance family and work life, and form meaningful connections with fellow night owls.

Journey through the emotional highs and lows faced by healthcare professionals with compelling stories from Hayley and Karen, a dedicated medical scientist. From the critical role of pathology in emergency care to the emotional toll of witnessing life-and-death situations, our guests provide a behind-the-scenes look at the hospital teamwork crucial for patient care. Hear firsthand how these professionals manage stress, set personal boundaries, and find solace in their camaraderie during high-pressure shifts.

Explore the broader implications of shift work on health and relationships as we share practical advice on managing sleep, nutrition, and overall well-being. Our discussion covers everything from the benefits of salt lamps and the importance of blue light reduction to the complex dance of maintaining personal connections with unpredictable schedules. Whether you're a shift worker seeking guidance or simply curious about the life of those who keep society moving after dark, this episode offers valuable insights and heartfelt stories.

Find Hailey Jamieson here:
Instagram: @herhealthbyhailey

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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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Unlock the secrets to revolutionising shift work with AI and transform the way essential sectors operate. Join me, Roger Sutherland, as we challenge the traditional belief that AI cannot support roles like police officers, firefighters, and healthcare professionals. Discover how AI-powered systems can streamline the challenging task of rostering by analysing historical data and employee preferences to create optimised schedules that cater to individual needs and workplace rules. By doing so, AI not only enhances efficiency but also significantly boosts work-life balance for shift workers.

AI is not a threat but an ally, ready to empower shift workers by offering more control and reducing unplanned leave and stress. We'll explore how predictive analytics can anticipate staffing needs during peak periods and how AI can offer tailored training modules and real-time support. With AI handling routine tasks, managers can focus on leadership and fostering a positive team culture. Embrace the potential of AI to create meaningful work and improve productivity in high-pressure environments. Tune in and start advocating for AI integration in your workplace to enjoy a healthier, more balanced work life.

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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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What if you could turn back the clock, boost your energy, and improve your overall health with a simple, non-invasive therapy? Join me, Roger Sutherland, as I reveal the incredible potential of infrared light therapy on "A Healthy Shift." This groundbreaking therapy doesn’t just promise to make you look younger—it’s a bona fide health revolution, particularly for those navigating the demanding world of shift work. Discover how these invisible rays penetrate deeply to rejuvenate your cells, enhance recovery, and provide relief from fatigue and inflammation, all while fitting seamlessly into your hectic lifestyle.

In this episode, I break down the science of infrared light therapy and how it stimulates your mitochondria—the powerhouse of your cells—to boost energy and healing. From near to mid to far-infrared light, each type offers unique benefits, from improving circulation to promoting detoxification and relaxation. With the shift worker in mind, this episode offers practical strategies to incorporate this cutting-edge therapy into your daily routine, helping you not just survive but thrive in a 24/7 world. Prepare to unlock a world of scientifically-backed health benefits that could transform your life and wellbeing.


Get your “The Ultimate guide to Red Light Therapy”
Here: https://amzn.to/4hWcSDD

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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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After years of wrestling with mental and physical turmoil during a demanding career with Victoria Police, I found a lifeline in understanding the autonomic nervous system. Discover how the delicate balance between the sympathetic and parasympathetic branches of the ANS can be a game changer for shift workers and frontline heroes. Through personal insights, I reveal the science behind chronic stress and how it manifests in our bodies, leading to a host of health issues. The promise of neuroplasticity, however, offers hope—a chance to rewire the brain away from a perpetual state of stress towards a more resilient and balanced existence.

I share the powerful self-care strategies that guided my recovery from PTSD, anxiety, and depression. From early morning sunlight and hydration to professional psychological support, these are not just tips but essential practices for those battling similar challenges. Explore the transformative effects of routines, hypnosis, meditation, and breathwork, which have helped me navigate my healing journey. I aim to empower others through my story, encouraging a focus on mental health awareness and the courage to prioritise one's own well-being. Join me in understanding the strength found in vulnerability, as we explore the path to recovery and resilience.

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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Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift worker. Join me, Roger Sutherland, as I draw from my years as a shift worker and certified nutritionist to guide you through the strategic combinations of vitamins that go beyond just popping pills. Imagine boosting your bone strength with the powerhouse pairing of vitamin D and calcium or supporting your brain health with the synergy of B12 and folate, essential for plant-based diets. This episode promises to arm you with practical knowledge, emphasising the benefits of whole foods and smart vitamin combinations to optimise your well-being.

Shift work poses unique challenges, but with the right vitamin pairings, you can enhance your sleep quality, manage stress, and even improve muscle relaxation. Together we’ll explore how magnesium and vitamin B6 can be your allies in achieving these goals, along with the antioxidant boost from vitamin E and C. Misconceptions about vitamin K and D will be clarified, ensuring you don't fall for common pitfalls. Plus, learn why relying solely on supplements might not be enough. Engage with the community, subscribe for more insights, or take advantage of my personalised coaching sessions for guidance tailored to your lifestyle. Let’s move beyond survival and help you thrive.

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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.

_______________________