A Healthy Shift

Mar 07 2025 226 ep. 33 mins 59

A Healthy Shift Podcast artwork

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.

Health & Fitness Education

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[229] - International Women’s Day-Acknowledging & Empowering Shift-Working Women

Mar 07 2025 25 mins

Text me what you thought of the show 😊 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 that makes shift work harder for women—and the science backs it up. In honor of Inte

[228] - Sophie Ballantyne - How did a 24/7 Shift Worker turn it all around?

Mar 06 2025 72 mins

Text me what you thought of the show 😊 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 into how light exposure impacts your sleep and energy levels, offering expert advice on maximizing natural

[227] - Why Drinking 500ml of Water Upon Waking is a Game Changer for Shift Workers

Feb 27 2025 14 mins

Text me what you thought of the show 😊 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 first thing in the morning, you can kickstart your day with a surge of energy, clarity, and focus. Shift worker

[226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"

Feb 20 2025 42 mins

Text me what you thought of the show 😊 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 powerful changes to her routine could drastically improve her energy, body, and overall well-being. This i

[225] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 20:02:2025

Feb 19 2025 50 mins

Text me what you thought of the show 😊 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 camaraderie and debriefings with fellow officers, the leadership pressures during COVID-19, and the evolving lands

[224] - The Power of a 30-Minute Walk for Shift Workers

Feb 13 2025 12 mins

Text me what you thought of the show 😊 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 Nutritionist and a seasoned shift worker, I understand firsthand the struggles of irregular schedu

[223] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 06/02/2025

Feb 07 2025 48 mins

Text me what you thought of the show 😊 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 innovative Swanwick brand from Australia, can be a game changer for those working against the natural rh

[222] - The Power of Morning Light A Game Changer for Shift Workers

Feb 06 2025 15 mins

Text me what you thought of the show 😊 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 Sutherland, as I explore the transformative effects of natural light on resetting your circadian rhyt

[221] - Dr Olivia Walch - How we can get into a “Sleep Groove”

Jan 30 2025 48 mins

Text me what you thought of the show 😊 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 schedule through personalised recommendations. With expertise in circadian rhythms and neurology, Dr

[220] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 23/01/2025

Jan 23 2025 72 mins

Text me what you thought of the show 😊 Is the rise in youth crime a product of our current legal system's ineffectiveness, or are there deeper societal influences at play? We navigate the multifaceted issue of youth crime, particularly car theft and reckless behavior, probing the motivations behind these actions. Is it the thrill of adrenaline, a lack of parental guidance, or si