A Healthy Shift Podcast with Roger SutherlandWelcome 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.
📻 Siste episoder av A Healthy Shift
Her er de nyeste episodene tilgjengelige via RSS-feeden:
[342] - Part 3 - When Discipline Replaces Leadership (00:28:01)
Text me what you thought of the show 😊 We confront how discipline gets misused as a management shortcut across police, nursing, paramedicine and the military, and why that destroys trust on the floor...
[341] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 2-02-2026 (00:37:24)
Text me what you thought of the show 😊 We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how ...
[340] - The Pause That Changes Arguments, Eating and Stress (00:19:28)
Text me what you thought of the show 😊 Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the prefront...
[339] - The Fitness Industry Is Failing Shift Workers — Here's How (00:18:20)
Text me what you thought of the show 😊 Most fitness plans are designed for people with stable schedules, not rotating rosters. In this episode, I explain why one-size-fits-all programs collapse for s...
[338] - Shift Work, Stubborn Weight, and What Actually Works (00:28:44)
Text me what you thought of the show 😊 Night shift weight gain is not about discipline. It is biology. In this episode, I explain how circadian disruption affects metabolism, why insulin resistance r...
[337] - I've got a challenge for you... (00:23:35)
Text me what you thought of the show 😊 Feeling better on shift does not start with strict diets or perfect routines. It starts with habits that actually fit real shift work life. In this episode, I s...
[336] - Your host on Radio 3AW - Talk Back Radio 22-01-2026 (00:40:56)
Text me what you thought of the show 😊 We explore FIFO life through real rosters, heat, and health, then pivot to policing priorities, youth crime, and whether small rules can shift big behaviours. P...
[335] - Part 2 - What Happens to Police Officers After the Job Stops Caring (00:13:18)
Text me what you thought of the show 😊 There is a persistent myth that officers leave because they cannot cope. In this episode, I challenge that belief and explain why it is culture, not character, ...
[334] - Part 1 -The Cost of Silence in Policing How Speaking Up Ends Careers (00:17:20)
Text me what you thought of the show 😊 Silence in the workplace is often mistaken for professionalism or resilience, but in my experience, it’s one of the biggest drivers of burnout, resignations, an...
[333] - If You Work 2 Days 2 Nights 4 Off — This is for you (00:27:17)
Text me what you thought of the show 😊 We break down how to live inside a two days, two nights, four off roster so you feel human again. I share a practical plan for swing days, night shifts, and the...
[332] - Why Daytime Sleep Never Works And How to Fix It (00:16:00)
Text me what you thought of the show 😊 We unpack why day sleep so often fails for shift workers and how to align rest with biology instead of willpower. Practical rules cover darkness, cooling, expec...
[331] - She's a Nurse Working Nights and Then Came the Diagnosis (00:21:37)
Text me what you thought of the show 😊 A raw look at how artificial light at night raises cancer risk for shift workers, told through the story of a veteran nurse and the science of melatonin. We sha...
[330] - Guest Appearance on 6PR Perth with Christina Morrisey - 04-01-2026 (00:13:33)
Text me what you thought of the show 😊 In this episode, I guest on 6PR Perth weekend radio with Christina Morrisey We dig into why shift work collides with human biology and how to reclaim energy, sl...
[329] - How Creatine Helps Your Body and Brain Work Better (00:12:36)
Text me what you thought of the show 😊 Creatine isn’t just for athletes. In this episode, we explore how creatine supplementation supports cellular energy, brain function, and decision-making during ...
[328] - Guest Appearance on 3AW Melbourne "Nights" with Karalee Katsambanis - 29-12-2025 (00:44:49)
Text me what you thought of the show 😊 A guest appearance on 3AW "Nights" with Karalee Katsambanis We share practical tips for making shift work sustainable using light, timing, movement, and breathw...
[327] - The Quiet Cost of Frontline Work No One Talks About (00:16:59)
Text me what you thought of the show 😊 We call out the quiet signs that shift work is changing you, from short fuse to numbness, and lay out simple, science-backed steps to get you back to steady. Sl...
[326] - 3 Health Markers Shift Workers Must Track (00:17:19)
Text me what you thought of the show 😊 Shift work disrupts circadian rhythm and quietly increases the risk of heart disease, hormonal imbalance, fatigue, and metabolic disorders. In this episode, we ...
[325] - Fatigue and Burnout Will Not Wait For The Next Budget Allocation (00:15:23)
Text me what you thought of the show 😊 We make a direct call to leaders of 24/7 teams to stop relying on recruitment and start building real support that reduces fatigue and burnout. Practical educat...
[324] - Shift Work Health Risks - How Long-Term Shift Work Impacts Your Body and What You Can Do About It (00:26:45)
Text me what you thought of the show 😊 We break down how shift work disrupts circadian rhythms and why that drives metabolic, cardiovascular, gut, immune and mental health risks. Then we lay out prac...
[323] - Shift Work, Circadian Disruption And Its Impact On Your Mental Health (00:19:35)
Text me what you thought of the show 😊 We unpack how circadian disruption drives low mood, anxiety, and poor sleep for shift workers and why timing—not willpower—is the real lever. Roger shares lived...
[322] - Managing Night Shift Better (00:22:17)
Text me what you thought of the show 😊 We challenge the myth that you can flip your body clock and share a practical plan to work with biology instead of fighting it. Simple changes to food timing, l...
[321] - Your host on Radio 3AW - Talk Back Radio 11-12-2025 (00:41:39)
Text me what you thought of the show 😊 We unpack how light shapes sleep, mood, and performance, then connect it to the real strain on shift workers and police. Practical tools for anxiety, pain, and ...
[320] - The Real Cost of Night Shift for Women And How to Protect Yourself (00:19:08)
Text me what you thought of the show 😊 In this episode, we break down what’s really happening when women work nights and why the research shows a higher risk of breast cancer in long-term night shift...
[319] - Jesse Stathakis - The Glass Bowl Method for Shift Workers (00:52:57)
Text me what you thought of the show 😊 We show how structure beats willpower for eating well on a chaotic roster, then unpack the Glass Bowl Method: simple one-bowl meals that keep you full, reduce d...
[318] - What Are IPRGCs and Why They Matter for Shift Workers (00:19:50)
Text me what you thought of the show 😊 Light is the most powerful signal for your body clock—but most shift workers never train it on purpose. In this episode, I explain how your eye’s light-sensing ...
Side 1 av 7
A Healthy Shift - Gratis RSS Feed for Norsk Podcast | OpenPodMe | OpenPodMe - Åpen RSS for Norske Podcaster
