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A Healthy Shift Podcast with Roger Sutherland
Welcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, well-being, and performance.
I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job, but truly thrive.
In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress management, and overall health. Shift work and night shift don’t have to mean poor health, fatigue, and burnout. With the right knowledge and tools, you can live well and perform at your best.
If you’re working shifts or nights and want to feel better, sleep better, and take back control—this podcast is for you.
294 Episodes
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Text me what you thought of the show 😊 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 bod...
Text me what you thought of the show 😊 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 (typicall...
Text me what you thought of the show 😊 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, spi...
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 medi...
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 distan...
Text me what you thought of the show 😊 Confirmation bias is shaping our world in ways many don't realise, especially through social media algorithms designed to keep us scrolling and engaged with content that reinforces our existing beliefs. • Social media platforms track what you click, like, comment on, and even how long you hover over posts • Algorithms feed you more of what you've shown interest in, creating echo chambers where everyone thinks the same way • During COVID, people were div...
Text me what you thought of the show 😊 Roger Sutherland addresses the critical need for shift worker education and support in 24-7 workplaces, introducing an innovative Shift Work Champions model that trains staff to become wellbeing leaders for their peers. • Shift work organisations face three major problems when workers aren't supported: increased unplanned leave, rising staff turnover, and more workplace accidents • The cost of doing nothing is already visible in safety reports, budgets,...
Text me what you thought of the show 😊 Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing. • Proper breathing directly communicates with our autonomic nervous system that we are safe • Breathing in through the nose for four counts and out through pursed lips for eight...
Text me what you thought of the show 😊 Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive. • Understanding your circadian rhythm is critical—your body has a biological day and night • Light is the biggest factor in regulating your body clock—get morning sunlight and avoid blue light after dark • Melatonin is not just for sl...
Text me what you thought of the show 😊 Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything. • Understanding that complaining about rosters, management, and colleagues changes nothing but drains your energy • Recognizing when things are living "rent-free" in your head • Practical ways...
Text me what you thought of the show 😊 Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key. You’ll learn: Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’tHow front-loading calories earlier in the day ...
Text me what you thought of the show 😊 Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience. • Breathwork is conscious control of breathing patterns versus automatic breathing • The way we breathe directly impacts our nervous system in a two-way feedback loop • Chronic stress creates dysfunctional breathing patterns that perpetuat...
Text me what you thought of the show 😊 The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation. • Impact on police officers across Australia has been heavier than anticipated, with even retired officers deeply affected • No closure yet with the suspect still at large, making it particularly difficult for officers • Over 100 properties searched in rugge...
Text me what you thought of the show 😊 I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family. • It's okay to be vulnerable and express emotions when facing tragedy • Allowing yourself to feel isn't weakness—it's being human • Simple breathing exercises can help during overwhelming momen...
Text me what you thought of the show 😊 In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, and support a healthy weight no matter what shift you work. You don’t need an extreme diet—just start with one easy change, like swapping white bre...
Text me what you thought of the show 😊 In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process. Blue light from phones, tablets, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall aslee...
Text me what you thought of the show 😊 In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker. Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home. Your ritual doesn’t need to be complicated—it could be a deep breath, ...
Text me what you thought of the show 😊 Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services. • Frontline health and law enforcement workers are being worked to the bone with inadequate funding • Many experienced professionals are burning out and leaving their careers, ...
Text me what you thought of the show 😊 Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid. What You’ll Learn: Why late-night or post-shift workouts can backfireThe link between fatigue, injury risk, and poor recoveryHow exercise timing affects appetite and sleepBetter alternatives...
Text me what you thought of the show 😊 In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma. I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator. Here’s what we cover in this episode: Why so many shift workers liv...
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Rog is amazing! His career in the emergency services space means his podcasts not only offer practical advice but it actually stems from experiencing it! Even small changes are making a BIG difference in my life (Hydrate before you caffeinate anyone?) 👏