Text me what you thought of the show 😊

To Talk your Walk, you've got to Walk your Talk.

When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it.

The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers while they're hurting.

This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.

If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.

This is the audio from this weeks show.

Radio 3AW can be found at:
https://www.3aw.com.au/

Call in Number: 133 693
Text Number: 0477 693 693 
Or 
Watch live via the website

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 😊

Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eating coach, whose radical shift from software development to nutrition offers a treasure trove of insights for those tangled in diet culture's tight grip.

Jeff reveals how a holistic approach to health—beyond physical to mental, spiritual, and social realms—can redefine your relationship with food, particularly for those facing erratic shift work schedules. Our discussion uncovers the transformational power of a weight-neutral mindset and the psychological nuances in men's health that demand a deeper, more empathetic exploration.

In an industry where calorie-counting apps and fitness trackers are the norm, we are excited to announce a breath of fresh air: a non-diet companion app thoughtfully crafted to champion mindfulness and support personal growth without the pitfalls of obsession. This innovative tool promises a unique journey of self-discovery for those looking to mend their connection with food, body, and mind. With the integration of AI technology, we examine the potential of personalized workout programs—proven allies in fostering autonomy, motivation, and a refreshing twist on traditional fitness paradigms.

Wrapping up, we touch on the profound impact of the app's design, tailored to make health accessible and stress-free, even for those grappling with attention challenges like ADHD. Our parting message is one of empowerment and customization, as we unveil 'Villages'—a feature within the app built to weave communities, including those in shift work, into the fabric of support and shared growth in intuitive eating. Jeff and I cherish the relationships and progress made with our clients. With this conversation, we extend an open invitation to listeners: join the movement toward intuitive health and break free from the cycle of yo-yo dieting.

You can find Jeff Ash
@intuitive.eating.men
https://hopedrivesme.com/

Non-Diet Companion on Apple
Non-Diet Companion on Android

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 😊

To Talk your Walk, you've got to Walk your Talk.

When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it.

The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers while they're hurting.

This is now a permanent every second Wednesday night spot where we discuss and take calls on everything shift work.

If you want to talk about and offer advice to shift workers, particularly night shifts, you have to be there while they're doing the shift.

This is the audio from this weeks show.

Radio 3AW can be found at:
https://www.3aw.com.au/

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 😊

Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to realize that the world expects you to be a bright-eyed, bushy-tailed member of society? Buckle up, because I am here to help you navigate that tricky transition. Our final episode in the series is jam-packed with actionable advice on creating a strong sleep hygiene routine, the impact of a well-timed light meal, and the magic of syncing your alarm to your sleep cycles. But that's just the tip of the iceberg; we also explore why stripping your bed could be your secret weapon against oversleeping, the benefits of daylight exposure, and how hydration and caffeine can give you that much-needed post-shift boost.

With this episode, we celebrate the conclusion of our journey through the night and emphasize the importance of maintaining a vibrant community spirit at work. By sharing knowledge and engaging in meaningful discussions, we can uplift each other and ensure that our time on the clock is as enriching as it is demanding. We stress the significance of making your health a top priority, which is vital for thriving in both your career and personal life. If you're ready to transform your shift work experience from enduring to excelling, this episode is your roadmap, and I am your willing guide, with the offer of one-on-one coaching for those eager to take the next step.

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 😊

Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episode is a treasure trove of practical strategies for anyone pushing through the night shift, whether you're saving lives in healthcare or keeping our streets safe in law enforcement. I delve into the secrets of maintaining peak performance when the rest of the world sleeps, from structured sleep patterns to precision in meal timing as delineated in "The Circadian Fast," my go-to guide that you can snag for free.

Understand why that midnight coffee must be your last and how a mindful shutdown routine using breathwork and gratitude practices can elevate your sleep quality and overall well-being.

But wait, there's more.   The second part of our conversation switches to the wonders of Low Intensity Steady State (LISS) exercise and how it could be your ally in the fight against elevated triglycerides and cholesterol. Together, we'll calculate the optimal fat-burning heart rate and reveal why you should reschedule that blood test if you've just clocked out of the night shift. Plus, I'll hand you the keys to a 30-minute LISS workout that could turn the tide on your health statistics. Tune in for insights and anecdotes that will have you rethinking your night shift routine and stepping into a healthier, more energized version of 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.

_______________________

Text me what you thought of the show 😊

You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're getting advice from someone who's not just studied the science, but lived the experience. 

I'm Roger Sutherland, your guide through thenight shift, as we explore the crucial interplay between our bodies' circadian rhythms and the food we consume. With nearly four decades of night shifts under my belt and a certification in nutrition, I reveal why your 9 PM melatonin surge isn't just a sleep signal—it's a critical player in how your body handles insulin after dark. We'll dissect insulin resistance and its sneaky role in the night worker's diet, arming you with the knowledge to combat potential health pitfalls.

Shift your overnight strategy into high gear as we lay out a game plan for eating, fasting, and sustaining energy when the rest of the world sleeps. Learn the art of timing your meals to align with your body's natural rhythms, discover why turkey roll-ups or a simple yogurt with berries might just be your new best friends, and find out the ideal post-shift meal to send you off to dreamland without digestive distress. As we tackle these topics, I also shine a light on the mental health aspect of shift work, emphasizing the need for self-compassion and mental well-being. It's not just about making it through the night—it's about thriving in your personal and professional life, every hour of the day.

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 😊

Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly forty years defying the traditional workday. Prepare to arm yourself with techniques to combat the nocturnal nemesis of brain fog and fatigue, and master the art of realigning your body clock. We're not just about making it through the night; we're here to help you seize it, turning the graveyard shift into your personal playground of productivity and well-being.

Embark on a journey into the night as we dissect the delicate dance of our internal rhythms and how to synchronize your life to the unconventional hours of the night shift. Discover how to fend off the social jet lag that haunts many night workers and learn my tried-and-true blueprint for transitioning between worlds, where dawn and dusk swap roles. Whether you're a night owl by choice or by circumstance, this series will equip you with the knowledge to maintain your health, and harness the quiet solitude of the night to enhance your life, both on and off the clock. Let's redefine what it means to work against the sun and turn the night into your ally.

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 😊

Every night, as I gaze at the artificial glow from my desk lamp, I can't help but wonder about the hidden effects it's having on my health. It's a concern that Ralph Booth, a circadian lighting pioneer and my guest this week, aims to illuminate. With his company OSIN, Ralph is on a mission to provide 'the right light at the right time' and he's here to share the transformative power of the OSIN Loop—a cutting-edge desk lamp designed to sync with our natural circadian rhythms. Since integrating this device into my workspace, devoid of natural daylight, I've noticed a profound shift in my energy and mood—benefits that could extend to anyone facing the bleak lighting of shift work.

As we navigate the murky waters of LED lighting and health hazards, Ralph and I unravel the intricate ways in which light influences our well-being. From personal tales of struggle and recovery, including Ralph's partner’s fight with leukemia, to the scientific revelations about our body's response to light, this conversation spans the deeply personal to the broadly applicable. We're unearthing lighting truths that are crucial for everyone, but especially for shift workers and those whose day-to-day lives lack exposure to daylight. It's about bringing the essence of the blue sky indoors, a slice of hope for those of us hemmed in by walls and artificial ambience.

Wrapping up our exploration, we consider the OSIN Loop's potential as a vital tool for shift workers. Beyond its ability to mimic the daytime sky, this innovation presents a beacon for those grappling with erratic schedules and dark winters. As someone who has personally benefitted from the Loop, I can vouch for its mood-lifting properties and its potential to reset our internal clocks. With Ralph's insights and the promise of personalized lighting schedules via the ArcaShift app, we're on the cusp of a healthier, light-conscious future. Join us as we shed some much-needed light on the complex relationship between our lighting environments and our health.

You can find Ralph at
OSIN Lighting
OSIN Light


Read about Dr Martin Moore-Ede

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 😊

Navigating the night shift can feel like a never-ending battle against your own circadian rhythms. Join me,as we reflect on the past year's highs and lows, carrying forward the wisdom gleaned to enhance our shift work strategies in the year ahead.  Join me as I unwrap the gifts of resilience and support that are essential for thriving in a world that never sleeps.

The journey of a modern mother is fraught with a unique set of challenges, juggling the demands of work and home with an unyielding grace. This episode casts a spotlight on these unsung heroes, with stories of extraordinary resilience that redefine our understanding of strength. Alongside the tales from remote clients and their health triumphs under unlikely circumstances, we also explore the kinship I've discovered with law enforcement officers through running health and wellbeing seminars. These narratives are a testament to human tenacity and a call for compassion for all those who keep our communities safe.

As we usher in a new year, the focus on self-care has never been more pronounced. We delve into the transformative power of breathwork and movement, and the art of setting boundaries to stave off decision fatigue. It's not about subtracting from our lives but adding –  more fulfilling activities, more moments of gratitude. Armed with these strategies and my free ebook "The Circadian Fast," we're set to embark on a journey toward a more balanced, energized existence. So tune in, subscribe, and join our community as we pave the way for a brighter, healthier future for shift workers everywhere.

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 😊

Have you ever wondered why our everyday heroes, the first responders and frontline workers, are not unbreakable?
Dr. Michelle Finneran, a clinical psychotherapist with a heart for those on the front lines, joins me to shine a light on the hidden battles these courageous individuals face – compassion fatigue, stress, and burnout. As we discuss the intricacies of mental well-being, Dr. Finneran shares stories that resonate and strategies that can make a difference in the lives of those who dedicate themselves to serving our communities.

Throughout our conversation, we peel back the layers of these challenges, revealing how they affect the physical, emotional, and psychological health of caregivers. By examining the early signs of stress and pointing out the importance of balancing our body's responses, we aim to empower you with knowledge and tools to recognize and address the onset of compassion fatigue. This episode is particularly crucial for those in demanding service roles, as we stress the importance of setting boundaries and the transformative perspective of viewing PTSD as a Post-Traumatic Stress Injury – a condition with the potential for healing and recovery.

We wrap up this meaningful dialogue by discussing the broader implications for workplace mental health and the practical steps that can be taken to manage stress effectively. I also share resources provided by Dr. Finneran, designed to educate and support individuals confronting these often-overlooked conditions. Your engagement and feedback are invaluable to us, so as you listen, remember that this episode is more than just a conversation; it’s a resource that could save someone's passion for their calling – or even their life.

Dr Finneran's book -
The Compassion Conundrum -
Strategies for First Responders and Service Providers to Prevent Fatigue
https://amzn.to/41BxeKy

Dr Finneran
WEBSITE:
Veccandassociates.com

FACEBOOK:
https://www.facebook.com/dr.finneran

INSTAGRAM:
https://www.instagram.com/dr.finneran/channel/

LinkedIn:
https://www.linkedin.com/in/michelefinneran/

Pinterest
https://www.pinterest.com/veccandassociates/_created/

YOUTUBE Channel:
https://www.youtube.com/@Dr.micheleFinneran

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.

_______________________