Text me what you thought of the show 😊

I break down why timing beats diet for shift workers and how aligning meals to your body clock cuts cravings, supports sleep and trims your waist. We explain the science behind intermittent fasting and time-restricted eating, then give simple rules to thrive on changing rosters.

• difference between intermittent fasting and time-restricted eating
• why alignment to circadian rhythm matters more than long fasts
• what happens when you eat at biological night
• front-loading calories in the morning and tapering later
• closing the kitchen three hours before sleep
• practical windows for day and night shifts
• simple habits to reduce cravings and improve recovery
• how resistance training supports metabolic health
• how one-to-one coaching personalises timing, habits and routines

Go to the show notes, click the link, book the appointment, let's talk
Text me about the episode below
Be sure to hit follow and turn on notifications so you get notified whenever a new episode is released

If you want to know more about me or work with me, see below

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 😊

I share a science-backed routine to flip a wired brain into real rest, using EMDR-style bilateral audio, low-profile sleep buds, and simple breath work. We explain why exhaustion sleep is not restorative sleep and how to create a clean transition from shift to bed.

• sympathetic overdrive keeps the brain scanning for threats
• difference between passing out tired and restorative sleep
• how bilateral audio taxes working memory and calms thoughts
• using low-profile sleep buds to stream EMDR then white noise
• step-by-step wind-down: change, quiet drive, dim lights, snack, hot shower
• 4–8 breathing to boost vagal tone and reduce arousal
• letting thoughts drift without fighting them
• controlling dark, temperature, and sound as core sleep levers

Share this podcast with a colleague who may be struggling with sleep, that may be struggling with their own routines or really wired up with some poor mental health
Be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.

EMDR Playlist on Spotify

OZLO Sleep Buds - Invest, it's worth it.

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 😊

An edited version of my segment on 3AW Melbourne, Australia Overnight.

Talking shift work and anything else that comes up along the way.

We push past fear talk and culture wars to focus on what steals our best selves: chronic sleep loss, overwork, and the easy drift into a “new normal.” A retired cop, a veteran nurse, and a creator with a no-fuss meal prep method share tools that actually help.

• leadership gaps and morale strain in shift-heavy workplaces
• the cost of night shift on sleep, mood, and family presence
• recognising the “new normal” creep and stepping out of it
• practical nutrition with the glass bowl method for busy weeks
• simple high-fibre, high-protein breakfasts and lunches to grab
• politics, safety, and why certainty feels tempting when tired
• Eurovision news: Delta Goodrem to Vienna
• hidden costs of convenience: lithium and fast fashion ethics

You can find Jesse Stathakis on 

Instagram: JessePT
THE GLASS BOWL METHOD (Now 180 Recipes)

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 😊

In this episode I explore the bittersweet reality of leaving policing and other frontline roles, sharing lived experience and practical ways to reclaim health, identity and purpose. You can honour what the job gave you, let go of what harmed you, and build a life that aligns with your values.

• bonds shaped by proximity not permanence 
• missing adrenaline but not politics and paperwork 
• translating high-pressure skills into new careers 
• values alignment and the cost of culture drift 
• the flat feeling as nervous system recalibrates 
• pressure from above, public judgment and moral injury 
• trauma load stops growing and how to process it 
• choosing sustainability over burnout 
• refusing to be a cautionary tale for poor leaders 
• holding pride in service while redefining identity

If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released

If you want to know more about me or work with me, please go to ahealthyshift.com or follow the links below.

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 😊

We unpack why most shift workers don’t have a sleep problem, they have a shutdown problem, and how a four‑minute S.L.E.E.P. routine creates a reliable off‑ramp from adrenaline to deep, restorative rest. We keep it simple, practical and repeatable so you can fall asleep faster and stay asleep longer.

• identifying the real issue as shutdown, not insomnia
• difference between melatonin sleep and exhaustion collapse
• why consistency trains the nervous system
• how dim light signals safety and night
• 4‑7‑8 breathing to switch off fight or flight
• removing stimulation to avoid operational mode
• progressive relaxation to drop muscle and neural tension
• building a nightly pattern that expands deep sleep
• practical recap of the SLEEP routine

If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on

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 😊

We share a simple way to fix chaotic sleep in a 24/7 life, led by coach and former police veteran Roger Sutherland. Hot showers, light exposure, breathwork, and better meal timing help shift workers sleep deeper, recover faster, and feel human again.

• why sleep hygiene beats chasing eight hours
• warm shower and scent cues that tell the brain to sleep
• 4-7-8 breathing to calm the nervous system
• treat between-shift sleep as naps, not marathons
• daylight and walking to anchor the body clock
• eating to the biological day and fasting overnight
• hydration and electrolytes to reduce fatigue and migraines
• why alcohol ruins recovery sleep
• navigating roster stress and fairness in night shifts
• mental health gains from morning light and movement
• free ebook on the circadian fast 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.

_______________________

Text me what you thought of the show 😊

I share six essential books that help shift workers cut through diet myths, understand circadian biology, tame artificial light, refine sleep timing, and navigate hormones in midlife. The core message is rhythm: align light, food, sleep, and hormones to get energy back.

• nutrition without extremes and why quick fixes fail
• circadian basics from cells to daily habits
• how artificial light at night disrupts melatonin and metabolism
• flexible sleep anchored by consistent wake time
• chronotypes and working with your groove
• perimenopause and menopause strategies for women 40+
• practical steps: manage light, time meals, split sleep, track patterns

If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, see below.

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 😊

An edited version of my segment on 3AW Melbourne, Australia Overnight.

Talking shift work and anything else that comes up along the way.

We move from public trust and “cashies” to why organisations say there’s “no money” for staff wellbeing, then dig into mornings, social jet lag, and simple fixes that make Monday feel human again. Roger shares practical, low-cost tools for energy, sleep, and stress relief that anyone can try tomorrow.

• everyday ethics vs systemic misuse of public funds 
• budget excuses for staff education challenged 
• unplanned leave, fatigue and safety costs 
• first 10 minutes after waking as keystone 
• sky before screen and hydrate before you caffeinate 
• morning light to anchor circadian rhythm 
• sleep duration vs consistent wake time 
• social jet lag across weekends explained 
• caller stories on fatigue, routine and resilience 
• bullying at work acknowledged with support offered 
• 4-7-8 breathwork to reduce night wakings

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 😊

We break down why most pre-workout powders are expensive caffeine with underdosed extras, then lay out a simple, research-backed routine that suits shift work and real recovery. We explain energy balance, protein timing, caffeine dosing and sleep so you can train smarter.

• the problem with proprietary blends and label padding
• why energy balance drives fat loss, not powders
• the only reliable acute aid being caffeine, with proper dose ranges
• beta-alanine tingles explained and why saturation matters
• the simple pre-training setup: protein milk plus coffee
• protecting lean mass by adding protein first after fasting
• milk as carbs, fluids and electrolytes for quick fuel
• post-training protein rhythm every three to five hours
• caffeine timing for shift workers to protect deep sleep
• the core pillars: deficit, protein, lifting, sleep, consistency

Hit follow and turn on notifications so you get notified whenever a new episode is released
It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on
If you want to know more about me or work with me, please see below

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 😊

We shine a light on the quiet creep of dysfunction in shift work and how easily poor sleep, stress, and compassion fatigue become the “new normal.” We share lived experience, biological facts, and simple steps to set boundaries, protect sleep, and feel seen.

• toxic leadership and why feeling seen matters
• why “common” is not “normal” in sleep, stress, and mood
• slow creep from fatigue to gut issues to anhedonia
• compassion fatigue explained and early signs
• hypervigilance and perception traps outside work
• fake friendships and the value of distance
• practical boundaries for sleep, food, movement
• listening to partners and honest self‑checks
• questions to spot what you have normalised

Please share this podcast with someone who needs to feel seen. If you’re on Spotify or Apple, leave a rating and a short review. Pass it on, pay it forward

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.

_______________________