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PMS can feel overwhelming for shift workers, especially when irregular rosters and sleep loss make symptoms worse. In this episode, I break down new research on PMS and nutrition, explain how a single daily food swap can ease symptoms, and share practical snack strategies you can use on night shifts.

What You’ll Learn in This Episode:

• How PMS symptoms are amplified by disrupted sleep and rotating shifts
• Why circadian and infradian rhythms matter for female shift workers
• The link between 30 g of nuts, seeds, or legumes and lower PMS risk
• How sugary snacks increase PMS severity and energy crashes
• Why magnesium, omega-3s, protein, and fibre support symptom relief
• Practical non-perishable snack swaps and prep strategies
• How to avoid “healthy” marketing traps and hidden sugars
• Simple tracking tools to align nutrition with your cycle

Get my free Non-Perishable Snack Guide: go to any of my Instagram posts or stories and type the word SNACKS.

Book a free call via the link in the show notes to see how I can support you.

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Recovery, stress, and lingering fatigue are constant battles for shift workers especially after night shifts. The good news is there’s a simple cardio approach that not only helps you feel calmer but also clears excess triglycerides from the bloodstream, supports better sleep, and actually gives energy back instead of draining it.

In this episode, I break down how to make this work in real life, no matter your roster.

What You’ll Learn in This Episode:

• Why traditional high-intensity workouts can backfire on stressed bodies
• The “sweet spot” for intensity that boosts recovery without adding strain
• How elevated triglycerides after nights affect your health and how to clear them
• The best times to schedule cardio around shifts and resistance training
• Simple, accessible tools you can use: bike, treadmill, or brisk outdoor walks
• How pairing with daily walking builds steady long-term gains
• Why working with your body, not against it, delivers the best results

If you’re ready to feel better on shift and build a plan that fits your life, book a free 15-minute coaching assessment call via the link in the show notes.

If you found this episode helpful, subscribe so you never miss one. Please leave a rating and review—it helps more shift workers discover the podcast.

Learn more at ahealthyshift.com
.

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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We talk about service, leadership, and what thanks means after forty years in uniform, then dive into the hidden lever of performance—sleep—and how shift workers can use light, timing, and routine to reclaim energy. Tom Coleman shares practical tools for night wakings, circadian alignment, travel, and sleep apnoea that help keep families steady and streets safer.

• culture of leadership gratitude and its effect on morale
• staffing gaps, watch-house coverage, and reopening stations
• budgets signalling deeper strain and public trust
• sleep as foundation for performance and safety
• circadian alignment for travel and shift rosters
• 90‑minute cycles, naps, and energy management
• night waking strategies and relaxation drills
• apnoea risks, CPAP use, bedding and environment
• ADHD, stress systems, and sleep onset
• daylight as master cue for serotonin and melatonin
• first‑light routines, caffeine timing, and dark rooms
• resources: tomcolman.ie and A Healthy Shift seminars

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Great leadership in shift work goes beyond managing rosters—it’s about recognising the human signals behind fatigue, stress, and performance. In this episode, I outline a clear model built around the Three Ps—performance, presence, and persona to help leaders identify risk early, protect recovery, and create safer, healthier teams.

What You’ll Learn in This Episode:

• Why the Three Ps matter for operational safety and decision-making
• Performance red flags that predict fatigue-related errors and near misses
• Presence patterns that reveal hidden sleep debt and overload
• Persona shifts as early signs of nervous system strain
• How to use box breathing and physiological sighs as quick field tools
• Guarding recovery with clear off-duty protocols and boundaries
• Smart fuelling swaps to maintain energy across shifts
• Building trust through peer champions and genuine check-ins
• Modelling healthy behaviours and recovery rituals for your team

Download your free Seminar Experience eBook via the link in the show notes it’s packed with strategies to help you lead shift-working teams with safety, empathy, and effectiveness.

Subscribe to stay updated on new episodes, and please leave a rating and review—it helps more leaders and shift workers find the podcast.

Learn more at ahealthyshift.com
.

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 often leads to late-night snacking, energy crashes, and disrupted sleep. But by adjusting when and what you eat, you can regain control of your energy, weight, and recovery—without strict diets.

In this episode, I break down simple strategies that help shift workers thrive:

• Why your circadian rhythm shapes digestion and insulin sensitivity
• How late-night eating drives weight gain and poor sleep
• The 9 p.m.–6 a.m. no-eat guideline and how it supports recovery
• Smarter caffeine and hydration cut-offs for night shifts
• Low GI foods that stabilise energy and reduce cravings
• Easy swaps to avoid vending machine traps
• How to set an 8–10 hour daytime eating window that works for real life

If you’re ready to stop juggling through shifts and start feeling better, book a free 15-minute assessment call through the link in the show notes. Subscribe, leave a rating, and share this episode with a colleague who needs it.

Learn more at ahealthyshift.com

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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Alcohol consumption compounds the health challenges of shift work by disrupting sleep quality, increasing weight gain, and exacerbating cardiovascular risks. After 634 days of sobriety, I've experienced transformative benefits including better sleep, weight management, improved mood, and significantly more energy.

• Alcohol is a sedative, not a relaxant, causing broken and shallow sleep that misses restorative stages
• Shift work already weakens the body, and alcohol compounds these effects
• Alcohol negatively impacts weight, blood sugar, immunity, heart health, and mental wellbeing
• The shift work culture normalizes and often celebrates drinking
• Choosing not to drink is empowering and true friends will respect this decision
• Zero-alcohol alternatives can help maintain social comfort while avoiding alcohol's harmful effects
• Sobriety brings improved sleep, weight stabilisation, clearer thinking, and increased energy

Join the Shift Workers Collective, a private community of shift workers sharing evidence-based strategies. I run weekly Q&As and monthly webinars focused on shift work education in a supportive environment. Find the link in the show notes.

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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We explore why shift workers tend to gain stubborn belly fat and provide evidence-based strategies to combat this frustrating issue. Discover how circadian rhythm disruption affects hunger hormones and metabolism, making waistline weight gain almost inevitable without proper intervention.

• Circadian rhythm disruption changes hunger hormones (ghrelin and leptin), increasing cravings for high-calorie foods
• Eating during high melatonin periods (typically after 9 PM) causes the body to store energy as fat around the waist
• Alcohol consumption stops fat burning, disrupts sleep quality, and often pairs with unhealthy food choices
• Blue light from screens and workplace lighting sends daytime signals to the brain, raising cortisol and suppressing melatonin
• Simple intervention strategies include morning sunlight exposure, early movement, daywalker eating patterns, reducing alcohol, and managing light exposure at night

If you're struggling with shift work-related weight gain, I offer personalised one-to-one coaching. Visit ahealthyshift.com to book a free 15-minute coaching assessment call where we'll see if we're a good fit and create a strategy tailored to your specific situation.

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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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We unpack why public anxiety in Victoria is rising while frontline police feel boxed in by policy, politics, and the bail churn. 

I share how organised youth crime, digital coordination, and pursuit limits collide with community expectations for safety and accountability.

• bail decisions and officer morale

• Burke Street arrests and rapid release

• organised youth crime and social media links

• “follow vs chase” and pursuit policy

• roadblocks, spikes, and grappler tech

• government messaging, crime stats, and reassurance

• digital ID, cashless life, and privacy trade-offs

• elections, policy change, and business confidence

• practical resources for shift workers and policing communities

Visit healthyshift.com and follow @a_healthy_shift on Instagram for resources and podcast updates

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Shift workers often normalise exhaustion and dismiss serious sleep disorders as just part of the job, but this mindset endangers health, safety, and performance. Sleep problems beyond normal shift-related fatigue require medical attention, not just acceptance or medication.

• Five common sleep disorders affecting shift workers: Shift Work Sleep Disorder, Insomnia, Sleep Apnea, Restless Leg Syndrome, and Circadian Rhythm Disorders
• Relying on sleep medication doesn't provide true sleep but unconsciousness, disrupting natural sleep cycles and recovery
• Real-world examples of dangerous incidents caused by untreated sleep disorders in emergency services personnel
• Warning signs that your sleep issues require medical attention include constant fatigue despite rest, reported breathing issues, persistent insomnia, restless legs, and near-misses
• Proper diagnosis through sleep studies can dramatically improve quality of life and safety
• Taking your sleep seriously isn't selfish—it's responsible to yourself, your colleagues, and those you serve

If you would like more support, connect with me at ahealthyshift.com or on Instagram at a_healthy_shift.

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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 😊

Flexibility and communication are the keys to maintaining strong family connections while navigating the unique challenges of first responder relationships. Police Social Worker Alana Russell brings her expertise both as a therapist and police wife to share practical strategies for balancing work demands with family needs.

• First responder relationships require different approaches than textbook relationship advice
• Emotional unavailability and distance after shifts are common reactions to workplace stress
• Timing of difficult conversations is crucial - waiting 24 hours after a shift often works best
• Flexibility around family activities when overtime or emergencies arise helps manage expectations
• The "percentage" communication method helps partners understand each other's capacity on any given day
• Hypervigilance and trauma from work inevitably spill over into home life
• Creating specific family rituals and explanations helps children understand a parent's absence
• Watch for warning signs like decreased presence, inability to enjoy activities, and shortened emotional tolerance
• Self-regulation techniques including breathwork, sensory grounding, and physical movement can prevent emotional outbursts
• The two-minute active listening exercise strengthens communication by ensuring both partners feel truly heard

If you're struggling in a first responder relationship, remember that connecting with others who understand these unique challenges can provide valuable support and perspective. Emotional Survival for Law Enforcement Families is an essential resource for understanding how the job affects family dynamics.

Follow Alana

@thepolicesocialworker

Support the show

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

Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

___________________

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.

_______________________