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Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones, and how we process food, which increases risks of weight gain, diabetes, and heart disease.
• Insulin sensitivity drops at night, making your body less effective at handling sugar during night shifts
• Cortisol levels remain elevated during night shifts, making fat storage around the belly more likely
• Hunger hormones (leptin and ghrelin) become imbalanced, making you feel hungrier than you should
• Rotating shifts that change too quickly or rotate backwards cause even worse disruption
• Avoid eating large meals between 9pm-6am to reduce weight gain and digestive issues
• Use bright light during shifts to stay alert, but dim lights after shifts to prepare for sleep
• Develop a consistent wind-down routine after night shift
• Use blackout curtains and consider melatonin (consult your physician)
• Keep meals, sleep times and activity consistent every day, even on days off
• Forward rotating shifts (days→afternoons→nights) are better than backward rotations
• Consider creatine supplementation to support mental clarity during night shifts
For more support, join the Shift Workers Collective private online community at ahealthyshift.com.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
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COACHING
One2One Coaching_____________________
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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Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift workers need to understand and address to protect their wellbeing.
• Blue light isn't actually blue – it's hidden within white light with higher concentrations in whiter light
• Special cells in our eyes detect blue light and signal the brain it's daytime, even when it's night
• Scientific studies show blue light exposure at night causes blood sugar spikes and insulin resistance
• Working under blue-rich lighting doubles snacking compared to blue-free environments
• Blue light suppresses melatonin, which regulates metabolism, protects against cancer, and supports immunity
• Government bans on incandescent bulbs have replaced healthy lighting with harmful blue-rich LEDs
• Health risks include increased diabetes risk, obesity, cancer, inflammation, and mental health issues
• Solutions include morning daylight exposure and blocking blue light after sunset
• Use amber or red lens blue-blocking glasses, not clear "blue filter" lenses
• Switch to warm, low-blue or zero-blue lighting at home after dark
Visit ahealthyshift.com under Resources > Recommended Products for tested blue-blocking tools, glasses, and healthy lighting options.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
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LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, first responders, and other shift workers — are silently suffering due to outdated systems, toxic workplace culture, and dangerous health consequences?
In this powerful and confronting episode, Roger Sutherland sits down with former emergency nurse and shift work advocate Chloe Spring to expose the truth about the silent epidemic affecting millions of essential workers.
Chloe shares her deeply personal experience: within just 12 months in emergency nursing, she faced extreme fatigue, mood swings, hormonal disruption, weight gain, and total burnout. Sadly, her story mirrors that of so many shift workers who are told to “toughen up” — while organizational structures and management practices remain dangerously outdated.
👉 Did you know? Research shows that shift workers may have a life expectancy 10–15 years shorter than day workers. This is no longer just a workplace issue — it’s a public health crisis.
Together, Roger and Chloe challenge the long-held belief that fatigue is a personal failing, and instead, shine a light on the systemic flaws in how 24/7 operations are managed — from poor rostering to lack of recovery support.
You’ll also learn:
Why traditional health advice doesn’t work for shift workers — and may actually make things worsePractical strategies for nutrition, exercise, and recovery tailored to irregular work hoursHow organizations can take real responsibility for worker wellbeingWhat managers must understand to retain staff and reduce burnoutWhether you're a shift worker seeking sustainable solutions, a leader managing a 24/7 team, or someone who cares about the wellbeing of frontline professionals — this episode is an absolute must-listen.
Find Chloe Spring here:
Instagram: @chloespring92Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing.
In this episode, we’re flipping traditional sleep advice on its head. With nearly 40 years of experience as both a shift worker and certified nutritionist, I reveal science-backed strategies that actually work for people who live on a 24/7 clock.
Here’s the truth: when it comes to sleep, consistency beats quantity. Discover why setting a regular wake-up time—even after just 5-6 hours of sleep—can reset your entire system, improve energy levels, and reduce long-term fatigue.
What You’ll Learn in This Episode:
Why the “8-hour rule” doesn’t work for shift workersHow a consistent wake-up time anchors your internal clockThe dangers of medicated sleep and what no one tells youStrategic napping: how to turn short rests into peak performanceManaging light exposure and caffeine to support better restThis episode is your permission to stop chasing a sleep ideal that doesn’t fit your life—and start using methods tailored to the realities of shift work. You’ll walk away with practical tools to help you feel more rested, alert, and in control of your energy.
Stop feeling like you're failing at sleep. There is a better way—and it starts here.
Tune in now and transform your relationship with rest.
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
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LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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 everyone you care about isn't just uncomfortable – it's unsustainable.
As someone who's weathered almost four decades of shift work, I've seen countless colleagues fall into the dangerous trap of letting their occupation consume their entire identity. You start by declining social invitations because you're exhausted, then you abandon exercise routines, and before long, you're merely crawling from one shift to the next with no life outside your roster. This podcast episode reveals what I wish someone had told me when I started: you need meaningful activities and connections outside your workplace.
Creating balance requires deliberate strategies. We explore five powerful approaches to combat shift shock, starting with establishing consistent routines even when your shifts constantly change. Your body craves consistency even when the clock doesn't cooperate. We discuss transformative sleep improvements through complete darkness (if you can see your hand held before your face, your room is too light), the critical importance of daily movement, proper nutrition that focuses on fueling rather than just satisfying cravings, and maintaining social connections that ground you in reality.
Don't try to reinvent the wheel – seek guidance from colleagues who genuinely thrive rather than those merely surviving. Their habits weren't built overnight but layered gradually over time. With one in five workers worldwide now engaged in shift work, you're part of a community facing similar challenges. If you're ready for specialized support, consider joining our Shift Workers Collective where we share strategies specifically designed for our unique lifestyle. Start small, stay consistent, and remember: shift work may be unpredictable, but your health and happiness don't have to be.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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 sabotaging our sleep.In this eye-opening episode, Dr. Walch breaks down the surprising science behind circadian rhythms and why obsessing over “8 hours a night” misses the point. Instead, she emphasizes the importance of sleep timing, consistency, and how exposure to artificial light is throwing our internal clocks into chaos.
You’ll learn:
Why irregular sleep patterns are like an arrhythmic heartbeatHow just one week of camping without artificial light resets your sleep cycleWhy shift workers are facing a public health crisis — and what can helpHow light exposure during the day (and darkness at night) can dramatically improve your sleep“We need to think about rhythm and sleep,” says Dr. Walch. “Light is the most powerful cue we have.”Whether you're a shift worker, a night owl, or just tired of being tired, this conversation will give you practical strategies to align your sleep with your body’s natural rhythm.
Try This Tonight:
Go into your bedroom, turn off the lights, and wait a few minutes. If you can see your hand in front of your face, it’s not dark enough.
Want more?
Check out Dr. Walch’s book: “Sleep Groove: Why Your Body Clock Is So Mixed Up and What To Do About It” — a practical guide to getting your rhythm back on track.Follow Dr. Olivia Walch on
Instagram: arca.scopeSupport the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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 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 mental health that often go unrecognised in frontline workers.
Matt shares his personal journey through post-traumatic stress and depression, revealing how these experiences fueled his passion for supporting others in similar roles. Together, we explore the critical gap between the old guard mentality of "this is what you signed up for" and the evolving understanding that sustainable careers shouldn't come at the expense of wellbeing.
What does depression really look like in shift workers? Not necessarily the stereotypical image of isolation, but often manifesting as hyperactivity, distraction-seeking, irritability, or chasing dopamine hits through various means. We unpack how circadian disruption compounds these challenges, creating a perfect storm for mental health struggles.
Perhaps most valuable is Matt's guidance on having those difficult conversations with colleagues or partners who may be struggling. The simple yet profound statement "I'm in this with you" can open doors to connection when someone feels most isolated. We also challenge misconceptions about suicidal thoughts, revealing how feeling burdensome to others often drives these feelings more than escaping personal pain.
Whether you're a shift worker, first responder, healthcare professional, or someone who cares about them, this episode provides practical strategies for recognising warning signs, initiating supportive conversations, and implementing free, accessible wellbeing practices that can make all the difference. Discover how education, regulation and disclosure form the foundation of not just surviving shift work, but thriving through it.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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 make or break a shift worker’s health. When darkness falls and melatonin kicks in, your body assumes it’s time to rest. Your digestive system slows down, your metabolism shifts into sleep mode—and yet, you're still up handling emergencies, writing reports, or caring for patients.
Every bite you take during those hours forces your body to wake up systems that are naturally winding down, creating a state of metabolic confusion, something most shift workers feel but don’t always understand.
For those currently battling the graveyard shift, I often recommend an overnight fasting approach when possible. Many of my clients who adopt this strategy report:
Better sleep qualityFaster recovery between shiftsImproved overall well-beingAnother major factor? Light exposure.
Blue light from phones, overhead lighting, and even car headlights tricks your brain into thinking it’s still daytime. It suppresses melatonin and delays sleep.
By creating a zero-blue light environment before bed, you can dramatically improve sleep quality, not just for yourself, but for your whole household.Shift work may confuse your body clock, but your health doesn’t have to suffer. With the right tools, habits, and support, you can feel more energized, sleep better, and take control of your health, no matter what time your shift starts.
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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. It starts in the first 30 minutes after you wake up.
In this episode, I share the 6-step morning routine that’s helped countless shift workers reset their energy, focus, and sleep—without overhauling their lives.
You'll learn why checking your phone first thing drains your energy, and how just a few minutes of natural light can reset your body clock better than any energy drink. Plus, the truth about caffeine and why hydration is the real key to focus and recovery—especially after back-to-back shifts.
Try it for a week. You’ll feel the difference
Ready to finally wake up with more energy—no matter what shift you’re on?
Hit play now and learn how a simple morning routine can change everything. Your next shift could feel completely different.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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 firsthand that the job isn’t the enemy—but neglecting your body and your routines is.
Too many shift workers fall into a dangerous mindset: waiting for their employer to make changes, hoping for easier hours, or believing poor health is just “part of the job.”
Let me be clear: no one is coming to fix this for you.
Your health is your responsibility—and that’s actually great news, because it means you can take back control.In this episode, I’ll share the five core pillars that every shift worker must master to thrive (not just survive) on the job:
Sleep: Why it needs to be your #1 priority, and how to make it happen—even on night shift.Nutrition: How to fuel your body smartly with shift-friendly strategies that don’t involve restriction or unrealistic planning.Hydration: It’s not just about energy—it’s about brain function, immune support, and long-term resilience.Movement: You don’t need a gym. You need intention. Learn how simple activity resets your body’s internal clock.Stress & Light Management: How breathwork, sunlight, and avoiding blue-light traps can change your mental and physical health more than you realise.We’ll also break down the often-ignored science of light exposure, and why the artificial lighting in your workplace could be doing more harm than good. This isn’t pseudoscience—it’s biology, and it’s backed by real research and real results.
Ready to stop just surviving shift work?Join us inside the Shift Workers Collective — a private, supportive community where you’ll get access to proven strategies, real talk, and practical tools designed specifically for people like you.
Start thriving today at ahealthyshift.com
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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.
In this breakthrough episode of A Healthy Shift, renowned shift work expert Roger Sutherland flips the script on creatine. Long associated with gym culture and bodybuilders, creatine is now emerging as a science-backed cognitive enhancer – especially for those working against their circadian rhythm.
Roger breaks down the latest 2024 research revealing creatine’s remarkable impact on memory, processing speed, and reaction time during sleep deprivation. For shift workers who need to stay sharp in the early hours, this could be a total game changer.
Inside this episode:
Why creatine isn’t just for muscle – it’s for your mindThe real benefits for shift workers over 40 (yes, it supports menopause, bone health, and even testosterone!)Debunking common myths: No, creatine won’t wreck your kidneys or cause hair lossHow to start: A simple daily dose (just 5g!) that fits into any routineWhether you're a nurse, paramedic, firefighter, or night shift warrior in any industry – this episode is your blueprint to not just surviving shift work, but thriving.
Tune in now and take the first step toward clearer thinking, better decision-making, and more energy – even at 3AM.
Subscribe to A Healthy Shift for more expert insights and science-backed strategies to master your health while working around the clock.
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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 shift workers' eating behaviors and how timing matters as much as food choices.
• Eating at night challenges our glucose metabolism, potentially leading to diabetes with just four consecutive nights of poor timing
• Food accessibility in workplaces significantly influences what shift workers eat, with vending machines often providing only ultra-processed options
• Stress and fatigue drive cravings for comfort foods high in sugar and fat during night shifts
• Social bonding around food plays an important role in team cohesion during shifts
• Small, protein-rich snacks are preferable to large meals during overnight hours
• Caffeine consumption should be managed carefully, especially after midnight
• Workplace policies should support healthier eating through better food options and strategic break timing
• Education about shift work nutrition should be mandatory for all new shift workers
Visit healthyshiftwork.com.au for free resources on sleep, nutrition, and physical activity specifically designed for shift workers.Research Paper Discussed:
Gupta CC, Coates AM, Dorrian J, Banks S. The factors influencing the eating behaviour of shiftworkers: what, when, where and why. Ind Health. 2019;57(4):419-453. doi:10.2486/indhealth.2018-0147
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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, sleepless nights, and the constant juggle of trying to stay healthy while working against the clock.
It's called the Shift Workers Collective, and it's an online community built specifically for people like us. This isn’t just another Facebook group or generic wellness program—it’s a space where shift workers can finally feel seen, supported, and understood.
After running a 21-day challenge that brought together shift workers from all over the world, I saw something incredible happen. People were sharing meals, swapping recipes, posting their sunrise views, encouraging one another through tough days—and no one wanted it to end. That connection? That sense of finally being around people who get it? That’s what inspired the Collective.
Inside, you’ll find:
Live expert sessions on sleep, nutrition, and mental wellbeingMonthly Q&As where you can get real answers to your questionsPractical resources like recipe books, guides, and tips you can actually useDedicated spaces for healthcare workers, emergency services, and night shift crewsAnd most importantly—a 24/7 community that just gets itBecause let’s be honest—shift work isn’t just a job. It’s a lifestyle. And it can be bloody hard. But you don’t have to do it alone anymore.
If you’re ready to feel supported, heard, and connected, this episode is your invitation. Come see what happens when shift workers come together to lift each other up.
Click here to join the community: Shift Workers Collective – Community, Support & Education
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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Text me what you thought of the show 😊
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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Text me what you thought of the show 😊
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 experiences, and learn together
• Understanding circadian misalignment and how it becomes our "new normal" when working shifts
• The importance of proper meal timing for shift workers who gain weight easily
• How artificial light at night disrupts sleep patterns and creates health challenges
• Research showing hospital patients on the sunrise side recover faster than those on the sunset side
• Strategies for truck drivers and other shift workers to use strategic napping effectively
• Technical approaches to resetting sleep patterns through morning light exposure and evening blue light reduction
• The concept of "light diet" and how sensitivity to light affects our sleep-wake cycles
For resources and support for shift workers, visit ahealthyshift.com or find Roger on Instagram at @a_healthy_shift.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
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LinkedIn
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COACHING
One2One Coaching_____________________
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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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 and nutritionist, I’m breaking down what methylene blue really is, how it works in the body, and whether it’s worth your attention—especially if you’re juggling night shifts, fatigue, or brain fog.
Methylene blue has a fascinating backstory. It started out as a textile dye in the 1800s, became a malaria treatment in the 1890s, and now it’s showing up in biohacking circles as a potential cognitive enhancer. What makes it interesting is its ability to cross the blood-brain barrier and support energy production in the mitochondria—your cells’ powerhouses.
In this episode, we’ll cover:
What methylene blue actually does in the brainThe research around memory, mental clarity, and mitochondrial healthWhy getting the dose right is crucial—and how too much can be harmful, especially if you're on antidepressants or SSRIsWhy aquarium-grade methylene blue is not the same as the stuff used in researchAnd most importantly—why your basics like sleep, food, movement, and stress management still come firstThis isn’t about fearmongering or hype—it’s about understanding the science and being smart with your health. If you’re curious about methylene blue or looking for practical, evidence-backed ways to support your brain while working odd hours, this episode is for you.
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clear—disrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, particularly estrogen and progesterone regulation.
In this episode, you’ll learn:
Why shift work throws your reproductive system off trackHow your sleep-wake cycles influence period pain, PMS, and fatigueWhat the latest research says about menstrual disorders among shift workers7 FREE and practical, science-backed strategies you can start today to balance your cycle—without pills, supplements, or expensive interventionsFrom hormone-friendly light exposure, to optimising sleep quality, to cycle-aware nutrition—you’ll walk away with real-world tips you can integrate into your shift work lifestyle. Because you shouldn’t have to choose between your career and your health.
The best part? These small changes add up. Women around the world are taking back control of their cycles—and you can too.
Loved this episode? Don’t keep it to yourself.
Share it with a fellow shift-working woman who needs to know her hormones aren't the problem—her scheduleSupport the show
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ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
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COACHING
One2One Coaching_____________________
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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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 in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywire—ghrelin goes up, leptin goes down—and suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if it’s not what your body actually needs.
Here’s what we’re chatting about:
What’s happening in your body during night shifts that makes cravings feel so intenseWhy tired brains reach for sugar and processed snacks firstHow dehydration can disguise itself as hunger (yep, same part of the brain!)How simple food choices—like adding more protein, healthy fats, and fiber—can keep you feeling full and focusedA quick breathing technique to pause those impulsive snack grabsSmart, real-life tips like prepping go-to meals, keeping healthy snacks nearby, and building a routine your body can count onThis episode isn’t about perfection—it’s about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings aren’t a personal failure—they’re a signal. We’re here to help you learn what they’re really saying.
Press play and walk away with real tools to feel your best on the night shift—one choice at a time.
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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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.
In this raw and eye-opening chat, Deborah Green, a former 911 dispatcher with more than 20 years of experience, opens up about the brutal realities of working the graveyard shift. Deborah’s career ultimately led to PTSD and a range of health problems, from hypertension to heart surgery, diabetes, and depression.
She takes us behind the headset to share some of the most harrowing moments of her career – from listening to people being stabbed and shot, to parents discovering the unthinkable. All while feeling helpless, stuck on the other end of the line. It’s a role that few truly understand – and one that takes a toll in ways many don’t realise.
In this episode, Deborah talks about:
The mental and physical cost of being a 911 dispatcherThe link between constant trauma exposure and health issues like heart problems, anxiety, depression, and PTSDHow working odd hours and disrupted sleep can mess with your healthWhy mental health support for dispatchers is so crucialThe importance of recognising dispatchers as true first respondersDeborah’s own journey through PTSD and the impact it had on her lifeAdvice for new dispatchers on how to cope and look after their mental well-beingAs we mark National Public Telecommunicator Week in the US, Deborah’s story is a call for global recognition of the essential work dispatchers do. She also shares how important it is for new dispatchers to have access to support systems from day one – and how we all can do better to support these unsung heroes.
Have you taken a moment to thank your local emergency telecommunicators? These quiet heroes deserve our appreciation and support. Their job is tough, and they’re often the first to respond, even if you never see them.Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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Text me what you thought of the show 😊
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 signals your body that it’s time to rest, it doesn't directly induce sleep, especially when exposed to light or screens. On the other hand, magnesium works by calming your nervous system and relaxing muscles, making it ideal for shift workers who need to unwind after a long day or night.
Additionally, we discuss the importance of creating a consistent sleep routine that aligns with your body’s natural rhythms, even with an unpredictable work schedule.
Key Takeaways:
The role of melatonin vs. magnesium in improving sleep qualityWhy magnesium glycinate is the most effective form for better sleepTips for building a sleep routine that works around your shift scheduleIf you're ready to improve your sleep and start waking up refreshed, subscribe to our podcast and join our community of shift workers learning to sleep better, no matter the schedule. Don't forget to share this episode with your friends and colleagues who could benefit from better sleep too!
Support the show
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------YOU CAN FIND ME AT
Website
Facebook
Instagram
LinkedIn
YouTube
COACHING
One2One Coaching_____________________
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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