[374] - If you work nights - You'll learn from this

Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift work...

[373] - The One and Done Solution for Shift Workers

Shift work gets brushed off as “part of the job”… but no one actually teaches you how to handle it.So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked.I...

[372] - Steve Jennings - Creatine, What is it with this hugely popular white powder

If you work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep.In this episode, we brin...

[371]- Your host on Radio 3AW - Talk Back Radio 17-04-2026

We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a body clock problem, not a personality flaw, and share practical ways to reduce the da...

[370] - It's not Jet Lag....It's this

Why do you feel better on holiday, even with jet lag?Because your habits naturally sync your body clock to the day.In this episode, we break down the “holiday blueprint” and how shift workers can use it to reduce soc...

[369] - You Might Look Fine…But This May Be Quietly Killing Shift Workers

You can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.In this episode, I break down why shift work and circadian disruption make visc...

[368] - You’re Not Broken… You're Missing This Signal

Sunlight isn’t optional, it’s your body’s control system.For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.In this episode, we break down how different types of light affect your b...

[367] - Save Money - Do This For Free

Are supplements actually helping… or just wasting your money?Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.But here’s the truth: If your foundati...

[366]- Your host on Radio 3AW - Talk Back Radio 13-04-2026

We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laugh...

[365] - What Are You Accepting As Your New Normal?

Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down. I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awarene...

[364] - The Silent Health Risk Every Shift Worker Needs to Know About

Shift work can leave you looking fine while metabolic syndrome builds quietly underneath. In this episode, we break down what metabolic syndrome is, why shift workers are at higher risk, and the simple habits that reduce damage by wo...

[363] - Meal Prep for Shift Workers - The Simple System That Actually Works

Meal prep sounds simple until you’re dealing with rotating shifts, fatigue, overtime, and missed breaks.This is where most plans fall apart.In this episode, I share a simple, flexible approach that reduces decision fatigue and mak...

[362] - Caffeine and Shift Work

Caffeine can feel like energy for shift workers but in reality, it’s mostly masking fatigue.In this episode, we break down how caffeine really works and share simple timing rules to protect your sleep quality so you can wake up more reco...

[361]- Your host on Radio 3AW - Talk Back Radio 30-03-2026

We talk with Roger Sutherland about what crushing debt, poor spending choices and shaky trust in leadership feel like on the front line. Then we pivot to the body, unpacking why modern “me time” often keeps us wired and how simple changes can h...

[360] - You’re Not Fine. You’re Distracted

"Lifing" teaches us "keep moving, keep coping, and keep distracting" ourselves until the body finally forces a pause. I share a raw story from the pool that reveals how breath, rhythm, and silence can unlock real nervous system recovery for fir...

[359] - What If We Made Mental Health Check-Ins Mandatory?

[358] - How I Stopped Drinking Without Losing My Social Life

[357] - Sober Curious The Question Most Shift Workers Avoid

Shift work can make alcohol feel like the easiest “off switch”  but your biology doesn’t agree.In this episode, we unpack the Sober Curious mindset and why even “normal” drinking can disrupt your sleep, mood, metabolism, and ...

[356] - Your host on Radio 3AW - Talk Back Radio 16-03-2026

We dig into why Monday mornings feel so rough, and why the answer sits in your circadian rhythm rather than willpower. We also take on the daylight saving fight and ask whether locking Australia to standard time could reduce real health risks.<...

[355] - Blue light does not inhibit you going to sleep, there I said it...

I challenge the biggest blue light belief and explain why the real danger is not whether you nod off, but what light does to melatonin and your circadian rhythm. I break down how your eyes feed the brain’s master clock and why managing light is...

[354] - World Sleep Day 2026 - Why Shift Workers Must Stop Accepting Bad Sleep

I mark World Sleep Day 2026 by cutting through the myth that poor sleep is just part of shift work and lay out a simple plan to protect brain and metabolic health. I explain the glymphatic system, hunger hormones, and the practical gear and rou...

[353] - Why Your Body Clock Trumps Your Diet

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 r...

[352] - The "Tired but Wired" Circuit Breaker

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 transiti...

[351] - Your host on Radio 3AW - Talk Back Radio 02-03-2026

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 ...

[350] - You Can Miss The Job And Still Be Right To Leave

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 yo...