A Healthy Shift – Details, episodes & analysis
Podcast details
Technical and general information from the podcast's RSS feed.
A Healthy Shift
Roger Sutherland | Veteran Shift Worker | Coach | Nutritionist | Breathwork Facilitator | Keynote Speaker
Frequency: 1 episode/4d. Total Eps: 372
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.
Recent rankings
Latest chart positions across Apple Podcasts and Spotify rankings.
Apple Podcasts
No recent rankings available
Spotify
No recent rankings available
Shared links between episodes and podcasts
Links found in episode descriptions and other podcasts that share them.
See allRSS feed quality and score
Technical evaluation of the podcast's RSS feed quality and structure.
See allScore global : 73%
Publication history
Monthly episode publishing history over the past years.
[313] - Vending Machine or Victory? - 3 Simple Rules for Night Shift Nutrition and Beating Midnight Cravings
Season 2 · Episode 259
dimanche 16 novembre 2025 • Duration 15:00
Text me what you thought of the show 😊
We share a simple, evidence‑based plan to beat midnight cravings by aligning food timing with your body clock. Learn how a pre‑shift dinner and a 2–4 a.m. snack swap stabilise energy, protect gut health, and end the vending‑machine spiral.
• Why circadian misalignment drives cravings and weight gain
• The case for a main pre‑shift dinner with lean protein and complex carbs
• How digestion slows overnight and what that means for food choices
• The 2–4 a.m. dip and a protein plus fibre snack strategy
• Practical non‑perishable options to replace vending‑machine sugar
• One small commitment this week to build momentum
• Workplace education options for teams needing structured support
All you've got to do is go to the link in the show notes and start a conversation
Don't forget, rate and review this podcast
Follow the link in the show notes. It'll take you straight to the seminar experience webpage. Everything's on it. You can book a call and have a chat with me about it
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 in the app you're currently using.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[312] - Black Friday The Best Time to Stock Up on Shift Work Essentials
Season 2 · Episode 258
jeudi 13 novembre 2025 • Duration 36:28
Text me what you thought of the show 😊
As a shift worker, your rest is non-negotiable, and not all popular sleep and recovery products are worth the hype. In this essential episode, I share a field-tested gear list designed specifically for the unique challenges of shift work.
Learn how to sleep deeper, manage disruptive light and noise, and recover faster without breaking the bank. From essential light-blocking tactics to high-impact supplements and advanced recovery tech, I'll explain what works, why it works, and how to choose products with total confidence.
What You’ll Master in This Episode:
- The Circadian Code: Why light timing and spectrum are the absolute most critical factors for regulating your sleep.
- Lens Strategy: Which blue-light-blocking lenses to wear during the day and which to use after dark for maximum melatonin production.
- Total Darkness: Why a contoured sleep mask is superior to a standard one for achieving 100% light blockage.
- Silence is Golden: When smart sleep buds outperform earplugs for blocking noise disruption.
- On-Shift Comfort: Essential period-care tools that work effectively during long, demanding shifts.
- Natural Wind-Down: How to use natural sleep gummies for a gentle, non-groggy transition to rest.
- Midnight Trips: The secret to using zero-blue motion lighting in bedrooms and bathrooms to prevent sleep disruption.
- Early Shift Wake-Up: Effective morning light therapy strategies to feel alert and energized right away.
- Deep Recovery: The proven infrared sauna benefits for stress reduction, recovery, and improving sleep quality.
- Home Office Setup: Adaptive desk lighting for home workers needing flexible light schedules.
- Supplement Baselines: The essential stack for shift workers: vitamin D, omega-3, creatine, zinc, magnesium L-threonate, and multivitamins.
- Black Friday Plan: How to plan your cart to avoid expensive duds and invest only in products that deliver.
Visit ahealthyshift.com → Resources → Recommended Products.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[303] - Shift Work PMS and Snacks – What You Eat Might Be Making It Worse
Season 2 · Episode 249
dimanche 19 octobre 2025 • Duration 18:31
Text me what you thought of the show 😊
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.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[213] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/12/2024
Season 2 · Episode 159
jeudi 19 décembre 2024 • Duration 01:19:20
Text me what you thought of the show 😊
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.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[212] - Blue Light may Not Stop You Falling Sleep, But.....
Season 2 · Episode 158
jeudi 12 décembre 2024 • Duration 21:04
Text me what you thought of the show 😊
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.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[211] - Kaitlyn Menere - From Bad Girl to Bad A$$
Season 2 · Episode 157
jeudi 5 décembre 2024 • Duration 54:19
Text me what you thought of the show 😊
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
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[210] - Your host and Hailey Jamieson on Radio 3AW - Australia Overnight - Talk Back Radio 05/12/2024
Season 2 · Episode 156
jeudi 5 décembre 2024 • Duration 01:18:40
Text me what you thought of the show 😊
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
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[209] - How AI Will Transform Shift Work Environments
Season 2 · Episode 155
dimanche 1 décembre 2024 • Duration 20:17
Text me what you thought of the show 😊
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.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[208] - Step Into the Light - How Infrared Therapy Could Transform Shift Worker Health
Season 2 · Episode 154
jeudi 28 novembre 2024 • Duration 18:04
Text me what you thought of the show 😊
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
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
[207] - Understanding Your Autonomic Nervous System - A Key to Thriving in Shift Work
Season 2 · Episode 153
dimanche 24 novembre 2024 • Duration 29:11
Text me what you thought of the show 😊
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.
----------------------------
YOU CAN FIND ME AT
_____________________
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.
_______________________
Related Shows Based on Content Similarities
