Afleveringen
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Roger Sutherland returns from a Mediterranean cruise with fresh eyes on what keeps your energy stable and what quietly knocks it off course. We unpack jet lag like a body clock problem you can plan for, then pivot to a blunt chat about Victoria’s “new normal” and the habits we have all drifted into since COVID.
• Mediterranean cruise routines, walking volume, gym habits and why it matters
• Choosing alcohol free options, what changed after COVID drinking patterns
• Reframing exercise as everyday movement for glucose and mental health
• Pickleball as a social, low impact way to get fit
• Safety and policing visibility, why presence shifts behaviour and confidence
• Infrastructure frustration, roadworks fatigue and the boiling frog effect
• Jet lag and shift work overlap, using circadian rhythm cues to recover faster
• Practical reset plan, light exposure, meal timing and movement after landing
• Caller tips, walking on flights and switching to destination time
People want to contact you. The best way to do that is a healthy shift.com or on Instagram to a underscore healthy underscore shift.Support the show
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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We unpack Victoria’s new Psychological Health Regulations and explain how they turn fatigue, trauma exposure and roster design into legal duties for employers. We share practical controls, outline your rights to request reviews and show how culture must shift from toughness to compliance.
• definition of psychosocial hazards under the act
• why mindfulness or training alone is not a control
• roster design, staffing and recovery as legal controls
• proactive risk assessment and continuous review
• meaningful consultation with health and safety reps
• how to report hazards and trigger a review
• culture clashes between tradition and compliance
• practical examples for policing, healthcare and transport
Please share this episode with your colleagues and management because it’s important.If you enjoyed this episode, be sure to hit follow and turn on notifications so you get notified whenever a new episode is released.
Links to the Act and Regulation referred to in the episode
Occupational Health and Safety Act 2004
Occupational Health and Safety (Psychological Health) Regulations 2025
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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After a night shift, there’s always the same question: do you push through a workout, or do you go home and sleep?
In this episode, I break down why the “always train no matter what” mindset can backfire for shift workers, especially after long nights spent fighting against your body clock.
Exercise is a stressor, and after 12 hours under bright lights, overstimulated, dehydrated, and exhausted, another intense session can sometimes do more harm than good.
• Why hard training after night shift can disrupt recovery and sleep
• What your body is actually trying to do after a long night awake
• The role of melatonin and cortisol in post-shift recovery
• The difference between recovery movement and performance training
• Why fatigue increases injury risk and affects coordination
• How bright morning light and gym lighting can interfere with sleep signals
• The truth about pre-workout supplements and caffeine after night shift
• Why sleep deprivation changes how your body handles stress
• How to make post-shift training work if it’s your only option
• Why shorter, lower-intensity sessions are often the smarter choice
• The importance of hydration, movement quality, and recovery
• Why sometimes the healthiest option is simply going straight to bedFor shift workers, sleep isn’t laziness—it’s recovery.
If this episode helped, subscribe for more evidence-based shift work strategies, share it with someone working nights, and leave a rating and review to help more shift workers find the support they need.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 doesn’t fall apart because people don’t care. Most of the time, it falls apart because the hardest moments happen when people are exhausted, understaffed, and just trying to get through the shift.
In this episode, I talk to leaders, managers, HR teams, and anyone responsible for workplace wellbeing about what I believe is missing in most 24/7 industries: trained shift work champions inside the workplace.
• Why workplace wellbeing strategies often fail in real-world shift environments
• What a real shift work champion actually looks like
• Why peer-to-peer support works better than posters and one-off seminars
• How workplace culture affects fatigue, recovery, and decision making
• The role of sleep, circadian rhythm, nutrition, stress, and boundaries in shift worker health
• Why practical support matters more than motivation alone
• How fatigue impacts performance, safety, and team culture
• The hidden cost of doing nothing, including burnout, turnover, and unplanned leave
• Why industries like healthcare, emergency services, transport, mining, and manufacturing are especially vulnerable
• How shift work champions can improve sustainability, retention, and safety across teamsIf you’re interested in building shift work champions within your workplace, there’s a link in the show notes where you can reach out and learn more.
If this episode helped, subscribe, share it with a leader who needs to hear it, and leave a rating and review to help more shift workers find the support they deserve.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 hardest part of night shift might not be the shift itself—it’s the sunrise on the drive home.
A lot of shift workers hear “get morning sunlight” and assume more light is always better. But after a night shift, that same morning light can push your body into full daytime mode and make sleep almost impossible.
In this episode, I break down what’s actually happening in your body and why blue light plays such a big role in post-shift sleep disruption.
• Why morning sunlight can make daytime sleep harder after night shift
• What blue light does to your brain and circadian rhythm
• How special eye cells called ipRGCs signal wakefulness to your body clock
• Why melatonin drops and alertness rises after light exposure
• Why sleep after night shift becomes lighter and easier to interrupt
• How orange lens blue light blocking glasses can help protect daytime sleep
• When to put blue blockers on for the best effect
• Why cheap “blue filter” glasses often don’t work properly
• Why cloudy mornings still expose you to strong blue light
• How screens, TVs, and bright LEDs can keep your brain switched on
• Practical ways to improve sleep, energy, and recovery after nightsIf you want better daytime sleep and a routine that actually works with night shift, this episode will help.
If it helped, subscribe, share it with someone working nights, and leave a rating and review so more shift workers can find the support they should’ve been taught from the beginning.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 can leave you feeling flat, wired, hungry, and foggy, even when you’re trying to do everything right. Most of the time, it’s not a motivation problem. It’s a timing problem.
When your body clock can’t line up with your roster and environment, social jet lag takes over. Your energy drops, sleep quality suffers, and your appetite starts to feel all over the place.
In this episode, we focus on the three most powerful signals that help reset your rhythm and make shift work feel more manageable.
• Why timing, not effort, is often the real issue for shift workers
• How social jet lag affects your energy, sleep, and appetite
• Why early daylight is the strongest signal for your body clock
• How meal timing impacts metabolism and blood sugar control
• Why eating based on “being awake” can backfire on night shift
• How simple outdoor movement helps boost alertness and recovery
• Why you don’t need intense workouts—just better timing
• How stacking light and movement can improve energy fast
• A simple 7-day challenge to test this in your real routine
• The key signs to track: energy, alertness, sleep, and overall rhythmThis is a simple, practical approach you can actually try without overthinking it.
If this helped, subscribe so you don’t miss the next episode, share it with someone on shift, and leave a rating and review to help more people find the show.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Some people can look calm, capable, and completely in control on shift… while quietly falling apart underneath it all.
In this episode, I talk honestly about “the mask” many shift workers wear, and the toll it can take over time. This conversation is for anyone regularly exposed to trauma at work, including police, paramedics, nurses, firefighters, vets, vet nurses, dental teams, and other high-stress professions.
• Why “moving on” isn’t the same as actually processing trauma
• How repeated exposure to stress can keep your nervous system stuck in fight-or-flight
• Why trauma isn’t just mental, but also physical and stored in the body
• How stress can show up as poor sleep, hypervigilance, aches, irritability, emotional distance, and burnout
• What happens when you bring “the mask” home to your family
• Why partners often end up walking on eggshells without understanding why
• The early warning signs your nervous system is overloaded
• Why your mental health needs regular maintenance, just like a car
• How trauma-informed breathwork can help regulate stress and release tension safely
• Why you don’t always need to relive every detail to begin healingIf the mask is getting heavy, there’s a link in the show notes where you can book a one-off session or a 15-minute coaching assessment.
If this episode helped, subscribe, share it with someone who needs it, and leave a rating and review to help more shift workers find the show.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Night shift can feel like you’re doing everything right and still getting hit with cravings, brain fog, poor sleep, and weight gain.
In this episode, we break down why that happens and what actually helps when you’re awake while your body clock wants you asleep.
• Why shift workers often struggle with cravings, fatigue, and weight gain
• Why it’s not just about “clock time,” but your circadian rhythm
• How your body metabolises food differently overnight
• Why metabolism can slow down during night shift hours
• Why many shift workers gain weight even without eating more
• What makes heavy meals harder to tolerate at 2am and 3am
• Why simpler, easy-to-digest foods can work better on nights
• Practical nutrition ideas for overnight shifts
• The role of hydration in energy and recovery
• How circadian disruption affects sleep, mood, and mental clarity
• Details about the free online Night Shift Summit
• What employers and leaders need to change to better support shift workersWe also keep things fun by asking listeners to choose the song that best captures the shift work experience.
If you know someone working nights, rotating rosters, healthcare, emergency services, FIFO, or any non-traditional schedule, send this episode their way.
Subscribe, share, and leave a review to help more shift workers find strategies that actually fit the job.
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Monday mornings can feel brutal, even when you don’t hate your job. In this episode, we break down why “Mondayitis” is more than just a bad attitude—it’s often a body clock problem.
We explore how weekend sleep habits can throw your circadian rhythm out of sync and why Monday mornings can feel like a weekly dose of jet lag.
• Why Monday mornings can feel harder than they should
• How your circadian rhythm affects energy, mood, and alertness
• What happens when weekend sleep schedules shift too far
• Why sleeping in on weekends can backfire by Monday
• How alarms can pull you out of the wrong stage of sleep
• Why teens struggle more with early mornings
• How chronotypes change as we age
• Why poor sleep can increase cravings and hunger
• How light exposure, meal timing, and movement affect your body clock
• Practical ways to reduce “social jet lag” during the week
• Details about the free Night Shift Summit and what it coversIf you’ve ever felt like you’re resetting your body clock every single week, this episode will help you understand why.
Subscribe so you don’t miss future episodes, share this with someone who hates Mondays, and leave a review with your best tip for beating Mondayitis.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 can make it feel like your body is working against you. You’re exhausted no matter how much you rest, your gut feels off, weight gain doesn’t make sense, and your cycle feels unpredictable.
If you’ve ever thought “my hormones are broken,” this episode is for you. Especially if you’re a female shift worker dealing with PCOS symptoms, endometriosis flare-ups, irregular periods, brain fog, and constant fatigue.
• Why your hormones usually aren’t broken, they’re reacting to your environment
• How light, sleep, meal timing, stress, and movement act as “time signals” for your body
• Why shift work disrupts these signals and throws everything out of sync
• Why a calorie deficit still matters for weight loss, but becomes harder with circadian disruption
• How poor timing affects appetite, digestion, energy, and recovery
• Why it can feel like your body is working against you when your rhythm is off
• The importance of getting light exposure based on your wake-up time, not the clock
• How gentle outdoor movement supports energy and recovery
• Why structured meal timing works better than random eating
• The value of getting multiple daylight exposures throughout your day
• Why protecting sleep and managing stress is critical for hormone healthIf you’re feeling stuck and don’t know where to start, there’s a link in the show notes where you can reach out for support.
If this episode helped, subscribe, share it with a shift-working friend, and leave a rating and review to help more people find it.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Night shift takes a real toll, but it doesn’t have to control your energy, sleep, or recovery. In this episode, I share why I’m excited to be part of the free Global Night Shift Summit and what you can actually take away from it as a shift worker.
• Why National Third Shift Day matters and why night workers need more recognition
• What the Global Night Shift Summit is and who it’s for
• How the timing works for the US and Australia, plus replay access
• How to approach night shift before, during, and after so you’re not constantly drained
• Why most people struggle simply because no one ever showed them how
• How your circadian rhythm affects fatigue, sleep, and overall health
• The mental load of night shift and why it gets worse when you’re out of sync
• How to time your nutrition for better energy and recovery
• What employers can actually do to better support 24/7 teams
• What to expect from the event, including short expert talks and a live Q&AIn the show notes is a link. Go and have a look at the landing page for the event and instantly register your spot.
If you enjoyed the episode, follow the podcast and leave a review. It really helps more shift workers find it.
You can also learn more or work with me at ahealthyshift.com.
REGISTER HERE:
NIGHT SHIFT SUMMITSupport the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 gets brushed off as “part of the job”… but no one actually teaches you how to handle it.
So most people end up guessing. Trying different foods, routines, supplements, or just copying coworkers who feel just as wrecked.
In this episode, we talk about why that keeps you stuck, and what it looks like to actually have something that works for your life and your roster.
We get into why days off can feel worse than work days, how shift habits can lead to weight gain and brain fog, and the kind of questions people always ask, ike eating at 3am, sleeping during the day, when to train, and what supplements actually matter.
We also touch on chrononutrition and what changes when you stop fighting your body and start working with it.
If you want help applying this to your own schedule, you can book a one-off session at ahealthyshift.com.
If this helped, follow the podcast and leave a review. It really helps more shift workers find it.
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 work nights and your brain feels like it’s running on fumes, the usual answer is more coffee, more energy drinks, and just pushing through. But that cycle often leads to wired nights and poor daytime sleep.
In this episode, we bring on Steve Jennings, known as the “Creatine OG,” to break down what creatine actually does—and why it goes far beyond gym performance, especially for shift workers.
• Why relying on caffeine alone keeps shift workers stuck in a fatigue cycle
• Who Steve Jennings is and his role in bringing creatine into mainstream use
• How creatine supports cellular energy through the ATP system
• Why creatine isn’t just for muscles, but also for brain function
• How it can support memory, mood, focus, and mental clarity during sleep deprivation
• Why creatine is especially relevant for shift workers dealing with circadian disruption
• Simple dosing guidelines, including the common 3–5g daily approach
• How some people use short-term higher doses during demanding night shifts
• Breaking down common myths like “creatine is a steroid” and “you need to cycle it”
• The truth about kidney concerns and creatinine levels in lab tests
• Hydration, cramps, and the real story behind “bloating”
• Why women may benefit even more, especially around perimenopause and menopause
• What current research says about creatine and long-term health, including bone supportIf you want a clear, evidence-based guide to using creatine for shift work performance and recovery, this episode covers it.
Subscribe for more evidence-based shift work nutrition, share this with someone working nights, and leave a rating and review to help more shift workers find the show.
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 😊
We get blunt about the real cost of shift work and why “just toughen up” is the wrong lens for fatigue, health, and safety. We also break down Mondayitis as a body clock problem, not a personality flaw, and share practical ways to reduce the damage.
• shift work as a health tax that compounds over time
• lack of education and training for shift workers
• smarter rostering and why forward rotation matters
• why permanent night shift does not truly work
• female shift workers and the added strain of infradian rhythm
• night shift nutrition and hydration basics
• high blood pressure and cardiovascular risk from circadian misalignment
• real caller stories on long shifts, loneliness, family impact, and union pushback
• Mondayitis, social jet lag, and why you cannot “catch up” on sleep
If you go to the website, a healthyshift.com and you can reach out to me there.Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Why do you feel better on holiday, even with jet lag?
Because your habits naturally sync your body clock to the day.
In this episode, we break down the “holiday blueprint” and how shift workers can use it to reduce social jet lag and stabilize sleep, energy, and focus.
How light quickly resets your circadian rhythm Why movement and exploration boost your body clock How meal timing trains alertness and sleep Why coming home can feel worse than traveling What social jet lag looks like on shift The 3 anchors to make shift work more liveable Why consistency beats perfectionWant help building this around your roster?
Book a free 15-minute assessment call at ahealthyshift.comFollow the podcast, turn on notifications, and leave a review to help more shift workers find the show
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 can look fit on the outside and still carry dangerous visceral fat—driving inflammation, insulin resistance, and long-term disease risk behind the scenes.
In this episode, I break down why shift work and circadian disruption make visceral fat more likely—and what you can start doing to bring your energy, metabolism, and blood markers back into line.
In this episode, we cover:
• What visceral fat is—and why it’s metabolically active
• Why shift workers can carry visceral fat while looking “normal”
• How circadian disruption impacts metabolism and digestion
• The role of cortisol, insulin, and melatonin timing
• How sleep loss disrupts leptin and ghrelin—and increases cravings
• Why eating overnight worsens glucose tolerance and insulin response
• The long-term risks: type 2 diabetes, heart disease, and fatty liverPractical strategies:
• Mediterranean-style eating to reduce inflammation and improve energy use
• Reducing (or eliminating) alcohol to support liver health
• Cutting ultra-processed foods that amplify hunger signals
• Resistance training 3x per week as a non-negotiable
• Daily walking—and short walks after meals for glucose control
• Optional: one weekly high-intensity session for efficiency
• Optimizing your sleep environment and maintaining a consistent wake-up time
• Using tools like DEXA scans and GP checks to measure what you can’t seeIf you want support, there’s a link in the show notes to book a free assessment call with me.
If you enjoyed this episode, make sure to follow or subscribe so you don’t miss what’s coming next.
And if you found it helpful, I’d really appreciate a quick rating or review.To learn more or work with me, visit: ahealthyshift.com
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Sunlight isn’t optional, it’s your body’s control system.
For shift workers, light can either fix your sleep, energy, and mood… or completely wreck it.
In this episode, we break down how different types of light affect your body and how to use a simple “light diet” to make shift work more manageable.
How light controls your circadian rhythm (your body clock) Why morning sunlight beats scrolling in a dark room The benefits of red/infrared light for recovery and calm Why blue light helps in the morning but harms you at night The role of full-spectrum light (green, yellow, UV) How modern life creates “dim days, bright nights” Practical strategies to improve sleep even on night shiftFollow the podcast, turn on notifications, and leave a review. it helps more shift workers find this.
Learn more or work with me at ahealthyshift.com
Support the show
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YOU CAN FIND ME AT
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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 supplements actually helping… or just wasting your money?
Shift work destroys sleep, energy, and metabolism. And when you’re exhausted, it’s easy to look for a quick fix.
But here’s the truth:
If your foundations are broken, supplements won’t save you.In this episode, I break down the 8 fundamentals every shift worker needs first from light exposure and sleep, to movement, nutrition, meal timing, social connection, and time in nature.
Only after that do we talk supplements.
And honestly?
There are just 3 worth considering for most people: vitamin D, omega-3s, and creatine.🎧 If you want a simple structure for better energy and sleep, grab the free Circadian Fast eBook at ahealthyshift.com
Follow, share with a mate on shift, and leave a review to help more shift workers find the show.
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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We get real about the hardest hours of night shift and why your body feels colder, slower, and foggier when the circadian rhythm drops. We also challenge the 10,000 steps rule, share research-backed walking targets, and swap a few classic laughs along the way.
• the 2am to 4am circadian dip and why it feels brutal
• body temperature changes overnight and what it means on shift
• socks in bed as a practical sleep tip and why it can work
• the emotional punch of hearing a spacecraft radio check
• why 10,000 steps becomes a “rule” and where it comes from
• step tracker accuracy and using trends over perfection
• research pointing to big gains around 7,000 steps per day
• balancing movement across a week for shift workers
• accountability, complaints, and why perjury rarely gets pursuedTo learn more about me visit ahealthyshift.com
Support the show
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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Today I'm asking a blunt question: what are you accepting as your new normal, and is it quietly dragging your health down.
I break down how shift work slowly chips away at sleep, energy, weight, and routine, then lay out the awareness you need to take control back.
• the “new normal” trap and why it happens quietly
• constant fatigue versus expected tiredness after nights
• weight gain, low energy and lost training as warning signs
• how shift work erodes routine through small daily compromises
• the moment a comment exposes a slow decline
• why familiar does not mean optimal or permanent
• asking the honest question that starts change
• building simple structure and systems that work on a roster
If you enjoyed this episode, be sure to hit follow and turn on notifications, so you get notified whenever a new episode is released.It would be ever so helpful if you could leave a rating and review on the app you're currently listening on.
If you want to know more about me or work with me, follow the links below
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Shift Work Health and Wellbeing SeminarsOne2One Coaching/Consult_____________________
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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