Welcome to A Healthy Shift | The Shift Work Podcast, the podcast helping shift workers thrive while changing how organisations think about people working in 24/7 environments.
Hosted by Roger Sutherland, Australia's Night Shift & Sleep Specialist, this is where evidence meets lived experience.
After more than 40 years of working rotating shifts with Victoria Police, followed by years studying nutrition, circadian biology, chrononutrition, sleep, human performance and women's health, Roger is on a mission to challenge the belief that fatigue, poor sleep, burnout and declining health are simply part of working shifts.
Because they don't have to be.
Whether you're a nurse, paramedic, police officer, firefighter, doctor, aged care worker, manufacturing employee, FIFO worker, miner, pilot, flight attendant, truck driver, dispatcher, or anyone working outside the traditional 9-to-5, this podcast will give you practical, evidence-based strategies to help you sleep better, improve your energy, optimise your health and perform at your best.
If you're a leader, manager, People & Culture professional, WHS specialist, or responsible for leading a 24/7 workforce, you'll discover a different way of thinking about shift work—one that focuses on building shift work capability from within through education, leadership and practical systems that create healthier people, stronger teams and higher-performing organisations.
Each episode explores topics including:
• Shift work • Night shift • Sleep after night shift • Circadian rhythm • Fatigue management • Shift worker health • Nutrition for shift workers • Chrononutrition • Recovery and resilience • Women's health and shift work • Leadership in 24/7 organisations • Human performance • Workplace wellbeing • Fatigue risk management • Building healthier, safer and higher-performing workplaces
This isn't another podcast offering generic health tips.
It's a podcast about changing the future of shift work.
Because healthier people create stronger teams.
Stronger teams build better organisations.
And it all starts by understanding how to work with biology, not against it.
Ready to supercharge your brain power and your self-care routine?
In this episode I discuss the surprising benefits of creatine, a supplement typically linked with enhanced physical performance but now, just may be emerging as a cognitive booster too.
Could creatine be something to support our mentally fatigued shift workers?
I bring to light how creatine refuels adenosine triphosphate (ATP), our cellular powerhouse, and consequently, can lead to improved memory, concentration, and learning with its impact on brain cells.
Join me in this episode for a journey into the cognitive side of the benefits of creatine and how it may help you as a shift worker.
Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.
After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.
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.
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The Cognitive Benefits of Creatine Supplementation
It is , without doubt , the most research supplement out there . We know about the benefits of it for our lifting community , our bodybuilders , but could there be a benefit for shift workers ? In today's episode , I'll be discussing creatine and , in particular , the benefits it just may have for our shift working community . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and well-being so they have more energy to do the things they love . Enjoy today's show and welcome to another episode of A Healthy Shift , the podcast that I get great pleasure in . Welcoming you to the show and thank you for joining me . I'm your host , roger Sutherland , and I'm delighted to help shift workers , assist them to reclaim their health and vitality .
Speaker 1
Now , today , something completely different . We've got an exciting topic to dive into , which is the cognitive benefits of daily creatine supplementation . Now , the benefits of creatine for our gym peeps and our bodybuilders are quite literally etched in science now and really can't be argued with . But what about for its cognitive benefit , and especially for our chronically fatigued and mentally exhausted shift workers ? Now , as a veteran shift worker and an evidence-based nutritionist , I know firsthand the importance of evidence-backed strategies to keep you performing at your best . So let's jump right on in . So let's talk about creatine Now . We often associate it with physical performance , but recent research has uncovered its remarkable cognitive benefits . It replenishes adenosine triphosphate , which is ATP . Now I'm not going to go into all of the actions of ATP , but it'd be fair to say that ATP , or adenosine triphosphate , is the primary energy currency of cells . It fuels brain cells for optimal function . Keep that foremost in your mind Now . This may be a great support for you , shift workers .
Speaker 1
One of the key challenges shift workers face is maintaining their cognitive function and mental sharpness , and studies have shown that creatine may , in fact , positively influence memory and learning abilities . In fact , a study published in the Journal of Clinical Psychopharmacology found that individuals who supplemented with creatine exhibited improved working memory and a cognitive performance compared to a control group . Now , another critical aspect for shift workers is the focus and mental clarity , especially because we work all of those unconventional hours and circadian misalignment seriously impacts on our brain function , doesn't it no secret there ? Shift workers ? Now , creatine may just have the ability to support brain energy metabolism , which may lead to enhanced attention and concentration . Again , a study in the journal of pharma sorry , psychopharmacology demonstrated that creatine supplementation led to improved performance on tasks which required sustained attention . And let's not forget about mental fatigue . Now this shift workers is a common challenge in our world , but creatine may offer a potential buffer against this . So another study published in the same journal found that creatine supplementation reduced mental fatigue during demanding cognitive tasks .
Speaker 1
Crazy , isn't it ? So how can we incorporate this into our daily routine ? What's the dose ? Well , the daily dose is five grams , and that is what is recommended every single day .
Speaker 1
Now , creatine , or a quality creatine , is tasteless and it can be mixed with a juice , or even just sprinkled on your breakfast , and you can add it in to your smoothie as well . But it is important for you to know that creatine breaks down the longer it is left in liquid . So don't leave it sitting there , okay , not good for it . And the other thing remember to stay well hydrated and maintain a balanced diet to support the effectiveness of creatine supplementation . And sleep . Remember , it's a supplement . It's not a magic cure , it's not a drug , and we have to be very careful with you know , not living the right lifestyle and then suddenly just taking something and expecting it to help us . It's not how these supplements work , and it's really important that you understand that everything's got to be accompanied by a balanced diet and you've got to make sure that you're getting good sleep and make sure that you're managing your stress , because all of these things are taking away from your cognitive function . So , instead of looking for , oh , I need to take creatine and it will fix everything , make sure that you've got absolutely everything covered everything covered , and creatine may , in fact , enhance that . So , with all the nutrients that you'll get macronutrients and micronutrients that you'll get from your diet just make sure that you're actually getting everything . Make sure that you're getting all of that and then look at the supplementation if there's a deficiency that needs addressing .
Speaker 1
One of the most important things is to make sure that you stay well hydrated , with creatine as well . Otherwise , I mean hydration is really important to transport all nutrients around our body , but with creatine in particular , with water , it's really important , and I would be negligent if I also didn't tell you that you may take on board and hold a little more water , and with water may come a little weight gain . But I want you to remember this it's water weight . This is not fat gain . So if you start taking creatine and you notice that the scales , if you're away , have gone up by a kilo , it's not because you've overeaten and it's not the creatine is putting on body fat . All you're doing is just holding a little bit more water and if you stop the creatine and you Cut down your carbs a bit , you'll lose kilos simply . So that's one thing , but it is literally only water weight . So it's not important , it's not massive , it's insignificant . But I wouldn't be doing my job if I didn't let you know about that .
Speaker 1
Now , what Creatine is the best ? You will be marketed at over and over again by numerous supplement stores to tell you that you need to take this one because it's important and this one because it's important and this one . You just need Creatine Monohydrate . That's all you need to get Creatine Monohydrate , and a cheap form is just fine . Me personally , I take the ATP Science Creatine Monohydrate . I find it's a really nice consistency . It's nice granular . It's really really good , and I literally just put it into my yogurt with my yogurt and protein powder in the morning and I just take it that way there .
Speaker 1
When do we take Creatine ? There is no correct time to be taking Creatine . It really doesn't matter . What is important is it has to be taken every single day . Now what we do is , as we take it , we load it . It's actually being loaded , all right , and we can just take it . You don't for cognitive ability . You don't need to be taking it like preloading it and then taking it every single day . All you got to do is just keep taking five grams and it will gradually build up in your system . But you don't want to be missing days . You need to be taking it every single day and you do not need to cycle on and off Creatine . It doesn't lose its effectiveness . It literally works all the time .
Speaker 1
Now I have been taking Creatine for what would be the best part of 10 years every single day , and it is important that we do take Creatine . I believe that in years to come , there may very well be evidence to support the taking of Creatine towards the late onset of Alzheimer's or dementia , in preventing those sort of things as well . There is a little bit of evidence . That's sort of steering in that direction , but obviously no one's going to , you know , volunteer for that sort of study , so let's just hold off on that . But I still say that it's really , really important that , coupled with vitamin D and an omega-3 fish oil , I do think that Creatine monohydrate is something that you should absolutely be taking every single day for the reasons that I've actually highlighted and flagged with you .
Speaker 1
And it's also very important to note . You can use Dr Google , and Dr Google might tell you that the side effects with your hair falling out or whatever , or stomach discomfort yeah , there's no evidence really to support any side effects of Creatine at all , and generally , if someone takes Creatine and they get stomach upset , there's insufficient water , then I haven't taken enough water on , so just make sure that you keep on getting water into your system all the time . Remember that Creatine is literally supporting adenosine triphosphate . So what we want to do is we want to make sure that it is boosting the energy currency of the cell , which is the most important thing . We're boosting ATP , the primary energy currency of cells . We're fueling our cells , and , in particular , our brain cells , to perform optimally . So that's what it's actually doing , all right .
Speaker 1
So , in conclusion , a daily Creatine supplementation is a powerful tool to actually enhance the cognitive resilience in a shift worker . So , by replenishing cellular energy , creatine helps your brain function at its best , even during your most demanding shifts . Only a short one today , and that's a wrap for today's episode . But remember , fellow shift workers , your health is an absolute , non-negotiable . It's the foundation that allows you to excel in your career and enjoy life beyond the workplace .
By taking these evidence-based steps , you're not just surviving , but you're thriving . Keep pushing forward and remember I'm here to support you every step of the way . Stay committed to nourishing your body and prioritising your wellbeing and , as always , please remember to be patient and kind to yourself as you navigate the challenges of shift work and prioritise your mental health and wellbeing . Thank you for listening . 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 on the app you're currently listening on . If you wanna know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one , lavid .
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