[251] - Shift Shock: What I Wish I Knew When I Started Shift Work

Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. That overwhelming feeling when sleep patterns crumble, dietary choices deteriorate, and you find yourself constantly out of sync with eve...

[250] - Radio 3AW - Australia Overnight - Special Guest Dr OIivia Walch - 15-05-2025

When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your face? According to mathematician and sleep expert Dr. Olivia Walch, our modern “light diet” may be silently sabotagin...

[249] - Matt Newlands - Checking in on your mates, but what are we looking for?

The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation with Matt Newlands, former police officer and co-founder of Frontline Mental Health, we delve into the subtle warning signs of declining ...

[248] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 01-05-2025

Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals.As the founder of A Healthy Shift and a former law enforcement officer, I’ve seen firsthand how eating habits can ...

[247] - The Ideal Wake-Up Routine for Shift Workers

Ever wake up feeling like you’ve already lost the day before it even starts?If you’re a shift worker, that feeling isn’t just common—it’s a sign your body clock is out of sync. But the fix doesn’t come from supplements or strict routines...

[246] - Why I Don't Just Say Shift Work Will Kill You

Here’s the hard truth most people won’t tell you about shift work: It’s not the roster that's ruining your health—it’s what you do around it.After more than 40 years working rotating shifts in law enforcement, I’ve seen firsthan...

[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....

[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...

[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...

[242] - Your host Interviewed on 2GB Sydney - 18-04-2025

[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...

[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...

[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:...

[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 ...

[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....

[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...

[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...

[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...

[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...

[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 ...

[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...

[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...

[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 ...

[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...

[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...