A Healthy Shift
A Healthy Shift Podcast with Roger Sutherland
Shift work and night shift can be brutal—but they don’t have to be.
Join veteran shift worker Roger Sutherland, a former law enforcement officer with 40+ years of experience in Melbourne, Australia, and a certified nutritionist.
In A Healthy Shift, Roger shares evidence-based nutrition, health, and well-being strategies to help shift and night shift workers boost their energy, improve sleep, and maintain a healthy work-life balance.
If you're ready to thrive—not just survive—while working shifts, this podcast is your go-to resource for a healthier, happier life.
Episodes
242 episodes
[245] - Creatine Not Just for the Gym — What Every Shift Worker Over 40 Should Know
Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that can actually help? You might be overlooking one of the most powerful – and affordable – tools out there: creatine monohydrate....
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Season 2
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Episode 191
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12:41
[244] - Dr Charlotte Gupta - Factors influencing the eating behaviour of shiftworkers
Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnight when our systems aren't primed for digestion. Dr. Charlotte Gupta discusses her groundbreaking research on the factors influencing sh...
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Season 2
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Episode 190
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1:07:04
[243] - You Don't Have to Do Shift Work Alone Anymore
Feeling like you're doing shift work on your own? That ends here.In this episode, I’m sharing something really close to my heart—something I wish existed decades ago when I was deep in the thick of rotating shifts, missed birthdays, slee...
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Season 2
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Episode 189
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12:06
[241] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 17-04-2025
Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can maintain health and energy despite irregular schedules.• Building an online community for shift workers to connect, share experie...
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Season 2
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Episode 187
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38:27
[240] - Methylene Blue - Brain Booster or Biohacking Hype
You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene blue as the next big thing in brain health. But is it all hype, or is there actually something to it?As a long-time shift worker an...
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Season 2
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Episode 186
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12:35
[239] - Understanding Circadian Rhythms and Menstrual Health in Shift Work
If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or unexplained fatigue—this episode is your wake-up call.We’re diving into one of the most overlooked health issues in women’s wellness:...
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Season 2
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Episode 185
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21:35
[238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts
If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, you’re not alone—and there’s real science behind it.In this episode, we’re breaking down what’s really going on ...
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Season 2
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Episode 184
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12:27
[237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green
What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they hang up – it sticks with them, call after call, year after year. And over time, it takes a serious toll on their mental and physical health....
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Season 2
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Episode 183
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1:00:29
[236] - Shift Work & Insomnia Magnesium vs Melatonin – Which One Works Best
Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences between melatonin and magnesium, helping you make an informed decision on which supplement can best support your sleep. While melatonin s...
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Season 2
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Episode 182
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16:52
[235] - Why Does My Stomach Always Feel Off During and After Night Shifts
Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stomachs seem to rebel during night shifts. From bloating and nausea to acid reflux and constipation, these symptoms are more than just annoying...
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Season 2
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Episode 181
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19:16
[234] - The Impact of Light at Night on Cancer Risk – What Shift Workers Need to Know
Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we dive into how artificial light, especially from screens, reduces melatonin production, a powerful antioxidant that protects your cells f...
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Season 2
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Episode 180
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21:36
[233] - Conquering the Mental Struggles of Shift Work
Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode, Roger Sutherland shares his 40 years of experience in shift work and dives into how it impacts our psychological well-being. He opens u...
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Season 2
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Episode 179
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17:15
[232] - Chris Payten - Breathwork, Completely free. Incredibly underrated
Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool for your health, especially as a shift worker facing constant stress?In this episode, Chris Payton, breathwork coach ...
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Season 2
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Episode 178
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1:21:17
[231] - The ‘I'll Just Rest My Eyes’ Struggle - Staying Awake During Your Shift
Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a panic? It’s a struggle every shift worker knows too well. But staying alert doesn’t have to mean guzzling energy drinks or fighting sl...
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Season 2
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Episode 177
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16:04
[230] - I’ve Been Up for 16 Hours and I'm Still Expected to Function?
Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that fatigue from these extended hours can impair your cognitive function to a level comparable to having a 0.05% blood alcohol concentratio...
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Season 2
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Episode 176
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22:21
[229] - International Women’s Day-Acknowledging & Empowering Shift-Working Women
Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working overnight or rotating shifts, you know it’s not just about managing late nights or early mornings. There’s a lot going on beneath the surface ...
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Season 2
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Episode 175
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26:51
[228] - Sophie Ballantyne - How did a 24/7 Shift Worker turn it all around?
Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Ballantyne shares her inspiring journey from a traditional nursing career to embracing holistic health practices. Sophie dives deep i...
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Season 2
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Episode 174
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1:13:51
[227] - Why Drinking 500ml of Water Upon Waking is a Game Changer for Shift Workers
In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, reveals a simple, revolutionary habit that can transform your shift work routine. By drinking 500 ml (16 ounces) of water firs...
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Season 2
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Episode 173
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15:45
[226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"
In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving" to thriving during night shifts. With the help of Roger, an experienced coach and owner of the podcast, Tam discovered how small but...
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Season 2
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Episode 172
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44:08
[225] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 20:02:2025
Struggling to balance shift work with personal life? In this episode, seasoned law enforcement officer Roger shares tips on maintaining mental well-being and energy amidst the demands of shift work. We discuss the importance of camarader...
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Season 2
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Episode 171
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51:40
[224] - The Power of a 30-Minute Walk for Shift Workers
Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I reveal the incredible benefits of a simple daily walk, especially for those of us navigating the challenges of shift work. As a certified ...
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Season 2
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Episode 170
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13:55
[223] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 06/02/2025
Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement officer turned coach, shares insights into conquering the night shift lifestyle. Discover how blue light blocking glasses, like the innova...
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Season 2
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Episode 169
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49:59
[222] - The Power of Morning Light A Game Changer for Shift Workers
How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposure could be the key to unlocking better energy levels, mood, and sleep quality, especially if you're a shift worker. Join me, Roger Sut...
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Season 2
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Episode 168
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16:21
[221] - Dr Olivia Walch - How we can get into a “Sleep Groove”
What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia Walsh, mathematician and founder of ArcaScope, as she introduces the ArcaShift app—designed to align your body clock with your work schedu...
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Season 2
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Episode 167
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50:11