SPEAKER_10: 1:35

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SPEAKER_11: 2:04

Go on, ring it.

SPEAKER_01: 2:09

This is night with Carolie Katz and Bunners.

SPEAKER_09: 2:20

And good evening everyone. Carolie Katz and Bunners in this week for Dennis Walter, who is enjoying a wonderful, well-earned Christmas New Year break. Big show this evening. We've got lots coming up. We're going to have legal matters with Tony Carbone from Carbone Lawyers out of the eight o'clock hour. Shannon Lush, Lady of Stain, out of nine o'clock. The wonderful Simon Owens with Simon says out of ten. The quiz, we're going to have plenty of time for your chat. Want to kick off first of all, and so I'm so delighted to be joined this evening with the wonderful Marion who has produced the show, and the one and only legend Simon Owens, audio editor, 3AW. We can't do without him. Extraordinaire, amazing person, Simon Owens, and he's panelling tonight as well for us. So thank you to you both. And to kick it all off, we've got a very, very special guest in studio. His name is Roger Sutherland. A lot of you may know him from Tony McManus's Australia Overnight Programme, and he presents from A Healthy Shift. And we're presenting him this evening because he's got some great tips, and I'm going to introduce him to you all very shortly. But 133 693 is our number. We're broadcasting right throughout Melbourne and across Victoria this evening throughout the Ace Radio Network. Roger Sutherland, good evening to you.

SPEAKER_12: 3:44

Good evening to you, Carol Lee. How are you?

SPEAKER_09: 3:46

I am very well. Well, welcome welcome to the night's programme.

SPEAKER_12: 3:50

This is different. It's daylight and I'm sitting here. I hope no one listening tonight tells Tony that I'm here.

SPEAKER_09: 3:57

I think he knows. We better give him a big shout out. Big shout out to Tony Mack, who presents our wonderful Australia overnight programme. We have pinched Roger this evening because you do a lot of great work in a lot of different areas, and I think it would be good for a lot of our audience to hear what you do. So you're the best one to introduce what you do, and then I'll then I'll fill in.

SPEAKER_12: 4:17

Thanks, Carol Lee. Yeah, I'm a uh 40-year veteran of Victoria Place. I retired in August of last year, but in 2019 I returned to study and started studying nutrition because I wanted to help shift workers with uh nutrition, health, and well-being. I wanted to get shift workers into a much better place. I believe that we can thrive and not just survive in our shift working world. One of the biggest problems that we have is we don't have any education by shift working organisations to teach people how to go about optimising their lives in shift work. So what I did was I said about studying, and that's just snowballed. And over the last six years, I've actually coached hundreds and hundreds of shift workers, turning them around and actually coaching them to thrive and not just survive in their shift working lives. I also run health and well-being seminars into 24-7 uh shift working environments where I run programs and packages into them to teach their staff so we can reduce unplanned leave, we can actually reduce staff turnover, um, try and prevent this hemorrhaging out of these 24-hour environments.

SPEAKER_09: 5:32

Yeah, and look, while we've got you on board as well, of course, radio, we are 24-7, 365 days a year here at the Nine Radio Network and throughout all affiliate stations as well and the Ace Radio Network. It's really important. I mean, I've done a lot of shift work in my life. I've gone, I did two years solid of four in the morning until after midday, and then you pick it up again when I was producing early mornings. I've done overnight news reading, which is starting from nine at night until six in the morning. This is well, this is a an easier shift to do in the evening. But also there are it's not just radio people. We've got fantastic producers, panel operators, audio editors right across the network as well. It's not just emergency services, it's any shift workers, and we'd love them to ring in this evening. 133693 is the number because I think when I was doing early mornings, the alarm clock goes off at three o'clock in the morning. And also, you know, our breakfast radio people they go off even earlier, one or two o'clock. The alarm clock goes off, it's great, but of course, it gets to nine or ten o'clock in the morning. You start fading, there's a lot of conflicting advice. Should you have a sleep when you go home, should you not? Everybody else is sort of beginning their day as well. And it was once described to me, and as I said, I've more than lived it, but I can say for two years it is like having permanent jet lag.

SPEAKER_12: 6:56

It is permanent jet lag.

SPEAKER_09: 6:57

And if you and and you know, if you're single, it is slightly more manageable. But if you've got a family, if you've got caring duties, if you're all things to all people, it is very, very difficult. And the thing is, you might eat healthily and you might want to exercise, but sometimes your body is just too tired to be able to.

SPEAKER_12: 7:17

That's absolutely spot on. I think we forget that like I don't forget the journalists, I really do keep the journalists foremost in mind. Um and and we forget that on planes we have pilots, we have people packing bags on planes. We we do tend to think about police, fire, ambulance, we think about our nurses, but what about the doctors? What about the x-rays, the radiologists? We have Uber drivers, Uber surgeons on call. We have Uber drivers, taxi drivers, train drivers. We we there's so many people now. We demand 24-7 service. And I say this all the time. When you put that Amazon order in, you want it tomorrow, right? And the only way that it gets here tomorrow is by someone working overnight and actually getting it to you. So society has become very 24-7. In fact, one in five people now work shift work. So 20% of society are deemed shift workers now. And if you look around, one in five, that's a lot of people working shift work.

SPEAKER_09: 8:18

And I always look, I do a lot of news reading, but I'm always very fastidious to say I never say, and to start the working week when it's a Monday, because we have been 24-7 for many, many times. In Western Australia and Queensland, they have a very big FIFO population. FIFO fly in, fly out on the mines as well. That's a lot of shift work, a lot of swings that go on. So we'd love to hear from people if you're listening, if you're a shift worker as well. Roger's got fabulous tips. You are on Instagram as well with your handle, a healthy shift.

SPEAKER_12: 8:48

Yep, I'm at uh on Instagram I'm at a underscore healthy underscore shift, but I think the best place to find me is a healthyshift.com. All one word, a healthyshift.com. Um, everything is all linked off there. And I've got a podcast as well that people can listen to that um is up to about 330 episodes, which is all about shift work, health and well-being. It's also a lot of benefit for people who, even non-shift workers, because it teaches about this circadian alignment and how uh much of a difference that this makes.

SPEAKER_09: 9:20

What are some of the biggest mistakes that um well when I say mistakes, perhaps they're not aware, what are some of the most common common things that people I don't want to say do incorrectly, but but but what are the common things that people do that perhaps they shouldn't do? So for example, I've heard you because when I've done overnight news from nine at night till six in the morning, I have a couple of alarms set on my phone. I always have them set at 2 a.m. and 3 30am, just to make sure. I mean, there's no way that you can nod off, but just so that you're alert as well. I don't eat during that shift. I have loads of water, water, water, water, and a cup of tea. I don't eat. And I remember you pointed it out to Tony McManus as well. He's changed his things. So things like that. What what are some of the things that people do incorrectly?

SPEAKER_12: 10:07

Without any doubt whatsoever, one of the biggest mistakes that people make, and this is our nine to five population as well, is they have to get up and go to work Monday, Tuesday, Wednesday, Thursday, Friday, as a general rule. What do they do when they get to Saturday morning? Or Friday night? They stay up late, they sleep in on Saturday. You have just shifted your circadian clock. Then you stay up late on Saturday night, and you get up late on Sunday morning. You have reinforced that shift in your circadian clock. What happens on Monday morning when you've got to get up to go to work? You are waking yourself up in the middle of a sleep cycle because you have shifted your circadian clock. The key is to anchor it and get up at the same time every day. Now, people will hate me for that. They'll say no, no. But even if you decide that you want to have a late night on Friday night and sit with the partner and watch TV, which is fantastic, still get up at the same time. If you get up at the same time, you will feel so much better. You can't catch up on sleep. You can bank it. You can't catch up on sleep.

SPEAKER_09: 11:13

No, you're right. You're exactly right. You cannot. Now we've got to clear a commitment, but one thing I want to do is we're a couple of days out from New Year, and people will be starting to think because we've just had Christmas and things, and a lot of um Italian and Greek families that coming into New Year, there's other celebrations they do. People will be thinking of some resolutions. And always number one is what is the best diet if people have overindulged. But what a diet. Maybe you've just woken up, you're about to go to work, maybe you've knocked off and you're actually going home. Give us a ring. Roger Sutherland from A Healthy Shift has some great tips for us. We'll be back after this. And welcome back to nights here on 3IW, right across Melbourne and throughout the Ace Radio Network, throughout Victoria. In studio, we've got Roger Sutherland from A Healthy Shift. He's giving us some very good tips and tricks. If you're a shift worker or perhaps you're about to start becoming a shift worker, um, because there's a lot of things that we can learn. There's a lot of things that we all do, there's a lot of things that people think that they know how to do. But unless you're actually working shift work, it's a whole different ballgame, isn't it, Roger?

SPEAKER_12: 12:30

Oh, y unless you've actually worked it and experienced it, it's very difficult to comment on full stop. You've got to know that feeling internally as to what it's actually like to like a lot of people will travel and they come back and complain about jet lag for two or three days. Imagine living that 24-7 all the time.

SPEAKER_09: 13:00

If you'd like to give us a ring, because Roger is very friendly, he doesn't bite, and I always say there's no such thing as a silly question. The only silly question is actually not asking it. Nicole, you have texted in, thank you so much. She goes, Hi Rog, how can I get more exercise into my week as a shift worker when I'm short on time and a bit unmotivated? Thank you.

SPEAKER_12: 13:21

It's easy to be a bit unmotivated when you're a shift worker because you're so chronically fatigued. But I think the first thing that you need to do is take pressure off yourself and actually just open the front door, walk out the front door, take yourself for a walk around the block and just get some movement early when you wake up in the daylight. The daylight is your saving grace all the time. So I think instead of thinking, I've got to go to the gym, I've got to exercise, if you think that way, it has a connotation of I've got to put on my exercise gear, I've got to get in the car, I've got to drive to the gym, I've then got to exercise, I don't really know what I'm doing. Whereas if you literally just walk out the front door and walk around the block, that's probably the best exercise that you can do while you're actually feeling that way. Um and the benefits are enormous.

SPEAKER_09: 14:11

So they are.

SPEAKER_12: 14:12

Yeah.

SPEAKER_09: 14:12

Yes, and I was gonna say, look, we all feel a bit unmotivated. I mean, it it is different. And also if you're doing shifts, I mean you, as you say, you were Victoria Police for 40 years, so you would have done a combination of every single shift under the sun, and it depends on your swing as to how many how many weeks of shift you might be doing at any one time.

SPEAKER_12: 14:31

And I think you need to sit down and plan your exercise in. One of the biggest mistakes that people make is they feel tired, so they feel like they shouldn't exercise. It actually has a reverse effect. If you were feeling a bit blur and you went out and took yourself out for a walk, it'll get you feeling a lot better.

SPEAKER_09: 14:48

Now that's also important because exercise, I'm always very firm with this. If you do something that you enjoy, you're more likely to stick with it. So if you like little yoga, do it. If you're not a gym person, I'm not a gym person, I swim and I walk, that's it. You want to enjoy, you don't want to look on it as a chore.

SPEAKER_12: 15:04

And and start. Just start. And that's what I say, just start. And I wanted to say too, because no, I'm not motivated. If you're sitting there waiting for motivation to tap you on the shoulder or sit on the couch next to you, it is not coming. You have to be disciplined to take an action and then you get motivated.

SPEAKER_09: 15:23

I had a girlfriend who was an ex-Olympian and she said you have to make an appointment with yourself to exercise to make sure you and commit to stick with it. Now, talking about sticking with it, we spoke about some New Year resolutions. Everybody will always be looking for the best diet tip. So I'm going to put you on the spot now. Roger, what is the best diet?

SPEAKER_12: 15:43

The best diet that you can possibly do is to get the light diet right.

SPEAKER_09: 15:49

The light diet right.

SPEAKER_12: 15:51

The light diet. You've got to get your light diet right as a priority. Now, I'm not talking about shift workers here, I'm talking about everybody. The first diet that you should be looking at is the light diet. Now, I'm not talking about sitting there with a plate in front of you with smashed up light globes on it and eating those. That's not what we're talking about. What we're actually talking about is getting early daylight so that you are anchoring and resetting that circadian rhythm. We misinterpret the importance of actually this synchronized circadian rhythm. It has a massive impact on us hormonally. So, what we need to do is we need to it it it it impacts on our um hunger and satiety signals, it impacts on our melatonin production, which is so important to us. Um it has such an impact on us, and if we get this light diet right, as in get up early, get early daylight every day, get outside and get the daylight, not the lights inside your house, the daylight, and then get to the evening time and start lowering those lights to get to the stage where melatonin is produced, and then we sleep properly. So the light diet is the one that will help you to lose weight, it will help you to sleep better, it will help your mental health enormously. Once you start getting that right, then you can start thinking about when to eat, because this is the next thing we do. It's not so much about what we're eating, it's more about when we're eating.

SPEAKER_09: 17:18

Not about what we're eating, when we're eating. Well, 133693 is the number. It's that time of year between Christmas and New Year's, but not all of us have our feet up on the couch. Are you working right now? Are you at a factory or are you on the road? Let us know if you do shift work. We've had a text from 161 who says, and it's from Craig. He says, Evening, Roger. I used to work at 3 p.m. to 11 pm shift, and I had a one and a half hour train trip from Wollongong to Sydney. Craig, I've done that many times. I'm hearing you. And I wish you had been around when I was doing that. How do you cope with having to do that? As it may be something I have to do again next year. Now, this is a really important thing for Craig because let's just say, shift work in your twenties, if you do the same shift work in your 40s 20 years later, it's very, very different. Craig, thank you for texting through.

SPEAKER_12: 18:09

Yes.

SPEAKER_09: 18:10

Roger, over to you.

SPEAKER_12: 18:11

Okay, this is what I would look at. I would be looking at how can I be maximally productive in that hour and a half on the way to work and on the way home from work. Now, when I say that, what we need to do is we need to be thinking instead of what a drudge having to spend an hour and a half going to work, what can I listen to to better myself? What can I listen to to educate myself?

SPEAKER_09: 18:34

Listen to a podcast, listen to some music.

SPEAKER_12: 18:35

Listen to an audio book, listen to some music. What can I do? Instead of just aimlessly scrolling, why can't we educate ourselves in that journey? He has three hours of opportunity there to actually educate himself.

SPEAKER_09: 18:48

One and a half there, one and a half back.

SPEAKER_12: 18:50

Now, on the way home, you're going to be tired. It's 11 pm. Yes. Yes. Yeah, you could, but you would only want to nap for up to 30 minutes. 20 to 25 minutes.

SPEAKER_09: 19:01

And why that? Why only 20 to 25 minutes?

SPEAKER_12: 19:04

If we go over. See, a lot of people don't nap, but napping is actually our superpower. If you nap 20 to 25 minutes, what you do is you release the sleep pressure, and then we can actually get on with it. If we go over that 25 to 30 minutes, we actually go into a deep stage of sleep where what happens is that's when we wake up and we've got that sleep inertia, you know, when you feel like you're drunk and you're not sure where you're at or what you're doing. So what we want to do is we want to just release that sleep pressure because your body is doing everything that it possibly can to try and put you to sleep. So we're gonna micro nap anyway. So what about we set an alarm for 25 minutes, we close our eyes, release the sleep pressure, and then we come back and we come back good. And another one, the nappuccino.

SPEAKER_09: 19:52

Now, well listen, never mind the nappuccino. The Greeks invented the siesta thousands of years ago. This is it the 20, 25 minutes, the siesta.

SPEAKER_12: 20:00

Yep, and we have the napuccino, because the nappuccino, have yourself about 200 mils of coffee before you go and nap, and before you go and nap, have coffee nap before you go and nap, have yourself 200 mils of coffee, let that go into your system, lie down, sleep. The time it takes for the coffee or the caffeine to go through your system and get to the brain is the same amount of time that it takes to wash the adenosine away from the brain, which is the sleep pressure. So it swaps places, right? So the adenosine washes away, the caffeine goes in, you'll wake up like an owl.

SPEAKER_09: 20:35

I love it. All right, we will talk to the case. A Nappuccino. We'll Google it. We'll we we will quickly go to Scott. Good evening, Scott. Welcome to Knights. You've got a question for Roger Sutherland from a healthy shift. Good evening.

SPEAKER_04: 20:47

Yes, good. I I do, and I'll sort of you might have part answered it because I uh I mean in the entertainment industry. So like I normally work from six till eleven, twelve, one. So not a shift worker, but I've seen a number one, two, three in the morning. And um, yeah, if you go up a four or five or six or seven in the morning to do the daylight, I'd I'll be asleep by four o'clock in the afternoon. And I often find myself wanting to have a siesta about three o'clock, just a 40-minute catch up just to re-re-energize myself. Yeah, that's that sounds like it's the right thing to do.

SPEAKER_12: 22:39

Absolutely, Scott. Don't underestimate you are a shift worker, and the people who are in the entertainment industry are all shift workers, so give yourself some credit for that. Also, getting up at the same time would be efficient for you. Like getting up at 7 a.m. or 6 a.m. is a good thing for you to do. But then when you get to about two o'clock and you're thinking, Oh my god, I need a nap, go for a nap for up to 30 minutes, right? Just set your alarm, lie down, release that sleep pressure, and it won't impact on your nighttime sleep. And it will be enough to get you through your next 6 to 1 or 6 to 2 and do your job. But the the key for everyone is to anchor that circadian rhythm at 7am or 6, 7 a.m. in the morning and get daylight. Does that make sense?

SPEAKER_04: 23:26

It does. And I I I look I do I look in a past life I was a postman, so I I enjoy getting up at 5 30 or 6 in the morning and and it was it was the best part of the day. It is. Um but but but recently I you know last few years I get up at 10 o'clock in the afternoon. Sorry, sorry, 10 o'clock in the morning and I find it too late, I'd need to get up earlier, so I'll do that. Yeah.

SPEAKER_12: 23:44

Yeah, get up at 10 o'clock because on the days that you're not working, what time would you normally get up?

SPEAKER_04: 23:52

I get up at I I normally get up between nine and ten o'clock every day.

SPEAKER_12: 23:55

Well, see that's not so bad because you're in a routine whereas you're in a normal routine. So um see, can you see the can you see the difference there? So even getting up at nine or ten every day is okay because you're in a set circadian cycle, so you're doing that all the time. Whereas if you were to suddenly start getting up at five or six and then one or two days get up at ten, it creates confusion, it creates biological chaos within your system.

SPEAKER_09: 24:23

There you go. Scott, a great call. Thank you very much. Plenty of time for all your calls. You might be mulling it over right now and thinking, hmm, I might be doing some shift work, someone in the family, son, daughter, yourself, whatever. 133693 or 0477693 693. We're with Roger Sutherland, A Healthy Shift here on Knights at 3AW. And welcome back to 3AW Nights across Melbourne and throughout Victoria on the Ace Radio Network. We've got Roger Sutherland from A Healthy Shift. Speaking in studio with some great tips for people that are doing night shift, or doing any sort of shift. We've had a couple of night shift inquiries and I asked, you know, what is the best diet with New Year's coming up? It's that period of time. You've said the light diet, but that's the L I L I G H T, not the L I T E diet.

SPEAKER_05: 25:11

Yep.

SPEAKER_09: 25:11

And you're giving some really you're giving some really good pointers for people to actually think about because you've had 40 years of um police shifts all on sundry, and your lecture you went back to study with this, it's something that people it is difficult. I mean I w you mentioned before, I think we were speaking um to Scott, but when I lived in Western Australia and the last student that we did, there's no daylight saving over there. I was gonna talk about that. Yeah, and so you find a lot of West Australians are up at four o'clock in the morning, they're watering the garden, they're walking the pets, because of course they are known for uh, you know, ten or eleven days of 35 degree heat, 40 degrees sounds ideal, but it's not. So hot pavements are in the morning, can get cool walking dogs. But everyone is up very, very early. They're all down there. A lot of schools do their school sport.

SPEAKER_07: 26:04

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SPEAKER_11: 26:34

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SPEAKER_09: 26:49

Early in the morning or whatever it might be. But again, with no daylight saving, it is quite tricky because kids are also up very early in the morning. By 10 or 11 o'clock in the day, people are exhausted.

SPEAKER_12: 27:02

Yep, no downsword. Um I I think like Queenslanders are exactly the same, Carolyn. So what they do is Queenslanders are also people who are up early and they get on with the day. And if you have a look at the general population in Queensland and the general population in WA, so much more healthier than anywhere else. And I think we have a big problem. There's no secret in science that the adjustments of the clocks to daylight saving has a serious impact on our health. Serious. It's not just oh it's a nice.

SPEAKER_09: 27:33

I know I love daylight saving. I I'm one of the people I absolutely love daylight saving.

SPEAKER_12: 27:37

I I do too. I like the I like the summer and the night. But do you know heart attacks spike at both ends of the um daylight saving? Stroke spikes at both ends of daylight saving, car accidents spike at both ends of daylight saving as well. The research and stats are very clear. And why does that happen? It's because of that circadian misalignment again.

SPEAKER_09: 27:58

Let me ask you something, because these are all really, really good tips, and there's no easy well, when I say there's no what one size fits all. This is a good template for people to be aware of. But people have also got to look and take a bit of responsibility, perhaps going into 2026, to perhaps their alcohol consumption, their tea and coffee consumption, their dietary consumption as well, because they can do all the tips that you say. But if they're eating rubbish and drinking rubbish as well, it's they're not going to get the benefits of what you're saying.

SPEAKER_12: 28:31

You you can't outwalk and out train a bad diet. No matter which way you cut it, you can't. So what we need to do and I challenge everybody listening to this show as they go into the new year to pick one meal and crush it. That's it. Just pick one meal and crush it. And I think if more people were to get up in the morning and have a good protein and fibre breakfast, protein and fibre breakfast, they would find that they would reduce their eating over the rest of the day. Have a good protein and fibre lunch.

SPEAKER_09: 29:04

But people are lazy. We all know what we're meant to do.

SPEAKER_12: 29:06

Toast and toast and veggie might, toast and jam. I understand that, but we need to be once again, it comes back to that discipline to starting to feel a lot better. I know we're on the same team here. We're on the same team.

SPEAKER_09: 29:18

See, porridge is a really good thing. So my son will make porridge, he'll do um rolled oats or quick oats, he'll put some he'll do it with milk, some, he'll put some cheer seeds, some goji berries, some um you know, uh fit but some chopped up bananas, some honey. And he doesn't snack as much now, which is great. I mean he's very, very fit. But it's though it it's it's getting up and making the effort of making the porridge. And no disrespect to Uncle Toby's and all those brands, but you don't need sachets in the microwave for a minute and a half. Do it it's you know what it's it's even like people, you know, you can buy pancake mix, shake it there. You don't need that. Eggs, flour, milk. There's so much information around. Oh, but I think it comes down to the fact that people need to invest in themselves.

SPEAKER_12: 30:01

They're overwhelmed.

SPEAKER_09: 30:02

They are overwhelmed.

SPEAKER_12: 30:04

Get your son to put a scoop of protein powder into that wheat into that porridge after it's been after it's been microwaved. For God's sake, don't put it in before.

SPEAKER_09: 30:11

Oh no, he doesn't microwave, he cooks it on the stove. We've got a porridge pot and we've got we've got a proper wood. I talked about wooden spoons last week on the show, and I said there's a lady with wooden spoons, and I say, Yeah, we've got one for curry, one for um porridge. We keep them separate, otherwise things.

SPEAKER_12: 30:26

But a scoop of protein powder, because the protein is more satiating, and it's also important. If he's an athlete, very fit, he needs to stop that muscle protein breakdown. So the first thing he should be doing is putting protein in. So protein and fibre to start off with, he'd be very happy.

SPEAKER_09: 30:42

Here's one of here's a beautiful listener. He is a he's been caught he's caught you two timing, Tony McManus.

SPEAKER_12: 30:49

Oh, Jim, what have you done to me?

SPEAKER_09: 30:50

That's all right. Jim will be up there fairly soon. Hello, Jim, good evening.

SPEAKER_03: 30:55

Good evening, Caroline. Uh hello, Roger. Hi Jimmy, once again. Yes. Um Yes, uh about a night shift, an afternoon shift. Um I think I did night shift once, but when I went from day shift to Phoenix Biscuits in um I think it was Abbotsford, Richmond or Abbotsford. I worked from four to twelve midnight and that, and I I noticed uh used uh I uh it took me a very long time to to get used to it, uh Roger. Yes. Also, Tony, I I I didn't know uh the the you'll start what time did you start? I was unaware that you're starting early tonight.

SPEAKER_09: 31:34

What tonight?

SPEAKER_12: 31:35

Didn't you ring him and tell him you were starting?

SPEAKER_09: 31:38

That I was starting to rang him and told him that you were starting to be.

SPEAKER_03: 31:52

Usually you start at eight o'clock. And you know what else I missed. No, no, no.

SPEAKER_09: 31:55

Oh, okay. You go, yep, continue.

SPEAKER_03: 31:58

Yeah, you know what else I missed, Roger, that I know we forgot about? What? Years ago when I used to ride my bike all over the place and put stray. The police band was all very talented musicians, the males and the females. And even though there were so many people substance for using the foot scray mouth. Even they sat and had a good time and didn't bother anyone. They were so talented, I really missed them. They're fantastic. The police bands and the males on the on the drums and the guitars. Yep. They're all very, very talented. The police band they the last time I saw them, they said they'll be the last time we ever saw them.

SPEAKER_12: 32:37

Unfortunately, they got rid of them. But that's a great memory, Jim. Do you remember their name? Do you remember what the name of the band was?

SPEAKER_03: 32:42

I can't remember. I think it was something police band, but I can't remember now because the memory is not as good.

SPEAKER_12: 32:48

It was called Code One, and Code One in police terms actually means out and about. They were very, very good. Very good. Back in the day, but unfortunately the budget cuts got rid of them as well.

SPEAKER_03: 33:03

Yeah, I know. Uh I was so disappointed when when when they were saying because I saw them quite often in the footstraymal, they're fantastic. They were very good.

SPEAKER_12: 33:12

And the show band was the film at all. There was the pipe band, there was the rock band, and there was the show band as well. And the show band were phenomenal. Absolutely phenomenal. Yep. Very good.

SPEAKER_09: 33:22

There you go, Jim. Jim, um, for summer, of course, there's no money news for the next few weeks. So we are starting at seven. Yeah, you ring me later, Jim. Thank you for ringing. That is wonderful. Jim, lovely man. So always, always with the tips, and you see, he will he will have dogged you into Tony Mac.

SPEAKER_12: 33:37

He won't. Tell me you will sing. Surely he won't. I don't want to don't let Tony Mac know that all the time.

SPEAKER_09: 33:42

The wrath of Tony Mac. I feel like I'm too tiny. No. So um yeah, so that I mean that's also really important as well. And and as you say, 2026, current shift workers may be because sometimes people get thrown into shift work. They may be made redundant from a job, they suddenly get another job, it may be shift work that they've done ten or twenty years ago, they're back doing it as well. And we're very different from how we were 20 years ago. And perhaps it's a matter of people just having a little bit of a think like Craig did. He going from Wollongong to Sydney, he may have to do it again next year. If anyone out there is thinking of changing jobs, or perhaps you've got a new job that you are going to begin and you are going to be doing shift work, give Roger Sutherland a ring right now, 133-693, or give us a text, 0477-693-693, so that you can get the most out of life with your new job and the career that you're currently doing, and look after yourself and also your family. We'll be back after this. And we're doing nights here on 3AW and right across Victoria throughout the Ace Radio Network. We're having a lot of fun with Roger Sutherland, a healthy shift. You're really making all of us here, Simon and Mariam. We're all we're all cross-checking bits and pieces that we're doing with shift work. So what I wanted to ask you was you mentioned at the top of the hour, and as I said, plenty of time for your calls. 133693 is the number. You went back to study to be a nutritionist, you specifically specialise in shift work, health and well-being. You've got seminars that you run.

SPEAKER_01: 35:25

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SPEAKER_12: 36:22

Yeah, I actually have been doing a lot of work with Queensland Health, Queensland Police. I've also done some work with some big 24-7 organizations in Victoria as well. What I do is I go into their organizations and I deliver a health and well-being seminar to their staff on the basic pillars of how they can optimize their lives around shift work. So what we do is we educate, there's no education in 24-7 shift working environments. Now we are beyond just being able to put a flyer on the wall. We can't put a flyer up on the wall now.

SPEAKER_09: 36:55

Well, one thing I will say is that I mean I've listened to you for ages on T Max, but there were some posts that you did, and one was to do with breast cancer with um a lot of nurses and the circadian rhythm with the way that it is for people to look after. The calls are flooding through, so we're going to go straight to them. We'll grab those. Arthur, good evening. You're speaking with Roger Sutherland from A Healthy Shift. Good welcome.

SPEAKER_08: 37:19

Good evening, Carol Lee. Roger, great to have you on board. Simon, Merriam. Yeah, uh Roger. I've been following your footsteps of the vitamin D working and uh close off the light in the shift work. Where and uh I'm getting a better sleep pattern now, so it's and uh if you as a supervisor would have been 251 if I'm allowed to say.

SPEAKER_12: 37:42

You're allowed to say that. A 251, yeah, I was a two-five one um and a communications supervisor as well up there. So now you're not going to tell T-Make that I'm here, are you, Arthur? No, only if you want me to. No, don't, no, don't. We don't want him to find out.

SPEAKER_08: 38:01

No, I know.

SPEAKER_12: 38:01

Yeah, but I would have been a two five one. Yep, that's right. Well done. That's that's for anyone else listening. That's the call sign of a sergeant that's working the road.

SPEAKER_09: 38:10

I'll just call you 007. Double. Double seven. There we go. We've got 007 in there. Arthur, that is fabulous. Thank you so much.

SPEAKER_06: 38:18

Thank you. That's wonderful.

SPEAKER_09: 38:20

So that is lovely, and it brings a big smile to your face. As always, you're such a positive, happy person with those little tips as well to help people's lives. Let's go to Dee. Good evening, Dee. Welcome.

SPEAKER_05: 38:32

Good evening. I've got a bit of a theory. Like, I I apparently there's two sides of your brain. Is it there's a smart side of your brain and the other one that's not so smart, which I'm not really sure what's for. But when you go to sleep, your your smart side of your brain goes and rests. But then the the the dumb side of your brain wakes up in the middle of the night and worries about bills and everything that's going on in your world. So you can't sleep. And when you wake up in the morning, the smart side of your brain wakes up and solves all the problems. But when you're trying to sleep, the the dumb side of your brain keeps you awake.

SPEAKER_12: 39:02

Now that is incredibly interesting. I've not heard that at all.

SPEAKER_05: 39:05

Neither have I.

SPEAKER_12: 39:06

But I can tell you about birds or fish.

SPEAKER_05: 39:09

Do you wake up in the middle of the night worrying about bills and stuff like that, and then you can't get back to sleep?

SPEAKER_12: 39:12

Yeah, a lot of us do. Like a lot of people will wake up, and once you wake up, but that's a stress response. That is actually your autonomic nervous system, it's not your brain. So what happens is your autonomic nervous system is stuck in a sympathetic state instead of being across in a parasympathetic. Now, sympathetic is important to us when we're exercising or when we've got a fight or flight, fight or run. But we need to be living that it's a good place to be to help us to cope with that, but we need to shut that down and get back into a parasympathetic state. A lot of people that wake up in the middle of night thinking about things like that, that's stress, and their autonomic nervous system is stuck in a sympathetic side, and breath work will help with that.

SPEAKER_09: 39:55

There you go. D, that's lovely. That's wonderful. Um, we've got a uh a question from Nicole again. Nicole, it is no trouble at all. She said, Could I trouble you again for one more question? And Nicole thing, how can she work out how much protein to eat? Everything on the show, she's quite right. Everything on the show these days says it has added protein, but I worry about how many calories they have in them. Thanks again, Nicole. Nicole, great question. She's spot on.

SPEAKER_12: 40:22

It is. I'm gonna give you a little I'm gonna give you a little uh formula to use because at the moment everything is advertising high protein. High protein. Now I'm gonna give you a theory that you can use quite simply. Look at the nutrition label on it, and then what you do is you look at the protein content, and if it says 17, put a naught after that, and that will make it 170, and see if that is more or less than the total calories in the food. Now, let me just explain that again. Just put a naught on the end of the protein amount on the back of the nutrition label, and if it is less than the total calories, then it is a low protein food. If it is higher than the total calories, then it is a high protein food. I'm gonna give you an example. Uh uh a food, like let's have a think about like a wicked sister protein pudding. Let's just say it's got 20 grams of protein in it.

SPEAKER_07: 41:22

Okay.

SPEAKER_12: 41:23

If you put a naught on that, it's 200. If the total calories are are less than 200, then it's actually a high protein food. If the total calories are more than 200, then it's a lower protein food.

SPEAKER_09: 41:37

What about a muesli bar?

SPEAKER_12: 41:38

Well, it depends on how many proteins, how much protein. If protein is six, let's just say it's got six grams of protein, and you put a naught on that, it's 60 grams. I'm sure the calories in a muesli bar would be about two hundred calories, so therefore it's a low protein option.

SPEAKER_09: 41:55

Okay, we're going to clear a commitment. We'll be back after this. Liz, hold on the line. We'll be back. You're listening to 30W Nights. We're coming up to the eight o'clock news, but we've had a wonderful hour with Roger Sutherland from a healthy shift. Time for a couple more calls quickly. Harley, good evening. Welcome to the show.

SPEAKER_02: 42:12

Yeah, hi. Um, I'm a former funeral director, and I'm just wondering how um when you get called to a uh a situation, as Roger, I'm sure you would have, but I'm from a police family as well. Yep. Um doctors, first responders, uh, when you experience uh trauma. Let's not get too graphic, but uh trauma. Yep.

SPEAKER_12: 42:32

How do you switch off and sleep? Uh the best way um to learn to self-regulate through breathwork, and I can help with that if you were to contact me through the website, ahealthyshift.com. Breathwork is the best.

SPEAKER_09: 42:46

There you go. Yeah, right. So just and you can Google Roger Sutherland, a healthy shift. You'll find all the details if you're not on Instagram and of course the website, ahealthyshift.com. Liz, a quick question from you.

SPEAKER_00: 42:59

Quickly. Why do I always wake up at roughly about three o'clock in the morning? It takes me ages to go back to sleep.

SPEAKER_12: 43:06

You've conditioned your body to that's the time that I wake up because you've started doing that. Now you've got a set pattern. Um here's a quick one. We all used to wake up in the middle of the night. We used to sleep twice before light was invented. Now we have these problems. But um breath work, just lie there, one hand on the navel, four breath, four counts in, eight counts out, and just lie there, focus on that because it'll take your mind off anything else, you'll go back to sleep.

SPEAKER_09: 43:33

Okay, thank you.

SPEAKER_12: 43:34

Thank you.

SPEAKER_09: 43:35

There you go. Wonderful. See, lots of course. And I think this has been a segment where people just have an opportunity to really think about this, because a lot of people just go on automatic pilot, so to speak, with shift work. It's something that we just get on and do it. Thank you so much for joining us. People can find out all about you. Roger Sutherland, a healthy shift. Go on, say your website again.

SPEAKER_12: 43:54

AhealthyShift.com or on Instagram at A underscore healthy underscore shift.

SPEAKER_09: 43:59

We wish you a very safe new year and we'll speak again really soon.

SPEAKER_12: 44:03

You betcha. Thank you.

SPEAKER_09: 44:04

News is coming up next. It's eight o'clock here on 3AW.

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