![[247] - The Ideal Wake-Up Routine for Shift Workers](https://is1-ssl.mzstatic.com/image/thumb/Podcasts116/v4/65/35/76/653576ab-780e-4800-2fe2-42ff28c30cd3/mza_15968485534586281358.jpg/250x250bb.jpg)
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In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance trainingâespecially for those juggling the challenges of shift work. Beyond just physical gains, we explore how strength training builds confidence, mental clarity, and improved health markers that positively impact every part of your life.
After 40 years in law enforcement working rotating 24/7 shifts, Iâve found that consistent training acts as a crucial anchor amidst the chaos. Jack shares his inspiring journey from battling an eating disorder to becoming a respected coach dedicated to helping others discover sustainable fitness habits.
We bust common myths in the fitness industry and offer practical, doable strategies tailored for shift workers feeling too tired or overwhelmed to prioritise exercise. Our nutrition tips are refreshingly straightforwardâfocus on consistent breakfasts and lunches to reduce decision fatigue, choose whole foods over faddy diets, and opt for lower glycemic index options after 3pm to help stabilise blood sugar during night shifts.
Plus, we discuss natural ways to optimise testosterone through lifestyle choices, showing how proper training, nutrition, and recovery can improve bloodwork resultsâeven after years of circadian rhythm disruption from shift work.
This episode is a masterclass in balancing intensity with recovery, enjoying your training, and building habits that boost energy instead of draining it. Whether youâre new to fitness or refining your approach, youâll walk away with actionable insights to transform your relationship with exercise and nutrition while managing the unique demands of shift work.
Join us to learn how to step into any gym with confidence, purpose, and a clear plan for success.
Find Jack Hallows here:
Instagram: @jackhallowsfitnessYOUR FREE PROGRAM - AS PROMISED
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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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Feeling Burnt Out from Shift Work? Youâre Not Alone â And Itâs Not Your Fault.
Most organisations expect 24/7 workers to navigate tough schedules without any guidance on how to protect their health.
After 40+ years as a police officer, experiencing every type of shift pattern imaginable, Iâve seen firsthand how this lack of knowledge wrecks lives.
Thatâs why I created practical, hands-on health and wellbeing seminars specifically for shift workers and their workplaces â designed not as theory, but real-world solutions that fit YOUR actual roster.
When I display your teamâs schedule and walk through tailored eating windows, sleep strategies, exercise timing, and fatigue management techniques, something clicks. Attendees often say:
âWhy didnât someone teach me this when I started?âThese simple, actionable strategies arenât complicated â but they completely transform how shift workers feel and perform.
With nearly 20% of the global workforce doing shift work, the need for this kind of training has never been more urgent. The challenge? Many workplace wellbeing teams donât know these specialised resources even exist â thatâs where you come in.
By sharing this podcast with your health and wellbeing leaders, you could spark a game-changing conversation that improves the health and resilience of your entire team.
Ready to move from just surviving shift work to truly thriving?Visit ahealthyshift.com to download seminar info and share it with your workplace.
Letâs break the myth that shift work has to come at the cost of your health. With the right tools and strategies, you can maintain your energy, health, and happiness â even on the toughest schedules.
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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
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 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 (daysâafternoonsânights) 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
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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
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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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 â 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
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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
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 if we told you that the very people keeping our society running 24/7 â emergency workers, nurses, first responders, and other shift workers â 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 âtoughen upâ â while organizational structures and management practices remain dangerously outdated.
đ Did you know? Research shows that shift workers may have a life expectancy 10â15 years shorter than day workers. This is no longer just a workplace issue â itâs 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 â from poor rostering to lack of recovery support.
Youâll also learn:
Why traditional health advice doesnât work for shift workers â 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 â this episode is an absolute must-listen.
Find Chloe Spring here:
Instagram: @chloespring92Support 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
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 sleepâwhen your shift schedule makes that nearly impossible? You're not alone, and more importantly, you're not failing.
In this episode, weâre 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.
Hereâs the truth: when it comes to sleep, consistency beats quantity. Discover why setting a regular wake-up timeâeven after just 5-6 hours of sleepâcan reset your entire system, improve energy levels, and reduce long-term fatigue.
What Youâll Learn in This Episode:
Why the â8-hour ruleâ doesnât 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 doesnât fit your lifeâand start using methods tailored to the realities of shift work. Youâll 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 wayâand it starts here.
Tune in now and transform your relationship with rest.
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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
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 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 â 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 â 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
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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
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 darknessâso dark you couldnât see your hand in front of your face?
According to mathematician and sleep expert Dr. Olivia Walch, our modern âlight dietâ 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 â8 hours a nightâ 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.
Youâll 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 â and what can helpHow light exposure during the day (and darkness at night) can dramatically improve your sleepâWe need to think about rhythm and sleep,â says Dr. Walch. âLight is the most powerful cue we have.âWhether 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 bodyâs 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, itâs not dark enough.
Want more?
Check out Dr. Walchâs book: âSleep Groove: Why Your Body Clock Is So Mixed Up and What To Do About Itâ â a practical guide to getting your rhythm back on track.Follow Dr. Olivia Walch on
Instagram: arca.scopeSupport 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
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
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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
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 lessonâour bodies were never designed for midnight meals.
As the founder of A Healthy Shift and a former law enforcement officer, Iâve seen firsthand how eating habits can make or break a shift workerâs health. When darkness falls and melatonin kicks in, your body assumes itâs time to rest. Your digestive system slows down, your metabolism shifts into sleep modeâand 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 donât 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 itâs 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 doesnât 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.
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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
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 youâve already lost the day before it even starts?
If youâre a shift worker, that feeling isnât just commonâitâs a sign your body clock is out of sync. But the fix doesnât 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 thatâs helped countless shift workers reset their energy, focus, and sleepâwithout 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 recoveryâespecially after back-to-back shifts.
Try it for a week. Youâll feel the difference
Ready to finally wake up with more energyâno matter what shift youâre on?
Hit play now and learn how a simple morning routine can change everything. Your next shift could feel completely different.Support 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
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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Hereâs the hard truth most people wonât tell you about shift work:
Itâs not the roster that's ruining your healthâitâs what you do around it.After more than 40 years working rotating shifts in law enforcement, Iâve seen firsthand that the job isnât the enemyâbut 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 âpart of the job.â
Let me be clear: no one is coming to fix this for you.
Your health is your responsibilityâand thatâs actually great news, because it means you can take back control.In this episode, Iâll 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 happenâeven on night shift.Nutrition: How to fuel your body smartly with shift-friendly strategies that donât involve restriction or unrealistic planning.Hydration: Itâs not just about energyâitâs about brain function, immune support, and long-term resilience.Movement: You donât need a gym. You need intention. Learn how simple activity resets your bodyâs internal clock.Stress & Light Management: How breathwork, sunlight, and avoiding blue-light traps can change your mental and physical health more than you realise.Weâll 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 isnât pseudoscienceâitâs biology, and itâs backed by real research and real results.
Ready to stop just surviving shift work?Join us inside the Shift Workers Collective â a private, supportive community where youâll 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
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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
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 thereâs anything that can actually help? You might be overlooking one of the most powerful â and affordable â 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 â especially for those working against their circadian rhythm.
Roger breaks down the latest 2024 research revealing creatineâs 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 isnât just for muscle â itâs for your mindThe real benefits for shift workers over 40 (yes, it supports menopause, bone health, and even testosterone!)Debunking common myths: No, creatine wonât 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 â 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 â 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
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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
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
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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
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, Iâm sharing something really close to my heartâsomething 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 isnât just another Facebook group or generic wellness programâitâs 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 daysâand no one wanted it to end. That connection? That sense of finally being around people who get it? Thatâs what inspired the Collective.
Inside, youâll 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 importantlyâa 24/7 community that just gets itBecause letâs be honestâshift work isnât just a job. Itâs a lifestyle. And it can be bloody hard. But you donât have to do it alone anymore.
If youâre 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 â Community, Support & Education
Support 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
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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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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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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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
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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Youâve probably seen it on social mediaâpeople 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, Iâm breaking down what methylene blue really is, how it works in the body, and whether itâs worth your attentionâespecially if youâre 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 itâs 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 mitochondriaâyour cellsâ powerhouses.
In this episode, weâll cover:
What methylene blue actually does in the brainThe research around memory, mental clarity, and mitochondrial healthWhy getting the dose right is crucialâand 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 importantlyâwhy your basics like sleep, food, movement, and stress management still come firstThis isnât about fearmongering or hypeâitâs about understanding the science and being smart with your health. If youâre 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 fatigueâthis episode is your wake-up call.
Weâre diving into one of the most overlooked health issues in womenâs wellness: how working against your natural body clock can wreak havoc on your menstrual cycle. Science is now clearâdisrupted circadian rhythms caused by night shifts or rotating schedules directly impact your hormonal balance, particularly estrogen and progesterone regulation.
In this episode, youâll 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 cycleâwithout pills, supplements, or expensive interventionsFrom hormone-friendly light exposure, to optimising sleep quality, to cycle-aware nutritionâyouâll walk away with real-world tips you can integrate into your shift work lifestyle. Because you shouldnât 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 cyclesâand you can too.
Loved this episode? Donât keep it to yourself.
Share it with a fellow shift-working woman who needs to know her hormones aren't the problemâher scheduleSupport 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 youâve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving something sweet or salty, youâre not aloneâand thereâs real science behind it.
In this episode, weâre breaking down whatâs really going on in your body during those late-night hours. When your sleep schedule gets thrown off, your hunger hormones go haywireâghrelin goes up, leptin goes downâand suddenly that candy bar feels like a great idea. Add fatigue to the mix, and your brain starts begging for fast fuel, even if itâs not what your body actually needs.
Hereâs what weâre chatting about:
Whatâs 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 choicesâlike adding more protein, healthy fats, and fiberâcan 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 isnât about perfectionâitâs about feeling better, having more energy, and making small shifts that add up over time. Your midnight cravings arenât a personal failureâtheyâre a signal. Weâre here to help you learn what theyâre really saying.
Press play and walk away with real tools to feel your best on the night shiftâone 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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