A Healthy Shift
A Healthy Shift Podcast with Roger SutherlandWelcome to A Healthy Shift, the podcast dedicated to helping shift workers and night shift workers take control of their health, wellbeing, and performance.I’m Roger Sutherland, a veteran of over 40 years in shift work. I know firsthand the unique challenges that come with working irregular hours, long nights, and around-the-clock schedules. I combine my lived experience with the latest science to help shift workers and night shift workers not just get through the job—but truly thrive.In each episode, you’ll learn practical, evidence-based strategies to improve your sleep, nutrition, movement, stress...
[291] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18-09-2025
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Former police officer Roger Sutherland shares his journey from workplace trauma to healing through breathwork techniques. His four-decade career in law enforcement left him with anxiety and trust issues, but learning proper breathing patterns helped restore his mental wellbeing.
• Proper breathing directly communicates with our autonomic nervous system that we are safe
• Breathing in through the nose for four counts and out through pursed lips for eight counts helps transition from hypervigilance to calm
• Optimal functioning requires about 12 breaths per minute, while many people "over-breathe"
• The...
[290] - My Advice to a Brand New Shift Worker
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Shift work can slowly eat away at your health if you don't understand how to work with your body's natural circadian rhythm. Getting the fundamentals right from the start helps shift workers thrive instead of just survive.
• Understanding your circadian rhythm is critical—your body has a biological day and night
• Light is the biggest factor in regulating your body clock—get morning sunlight and avoid blue light after dark
• Melatonin is not just for sleep but protects against cancer cells
• Time-restricted eating helps align with your...
[289] - The Mindset Shift Every Shift Worker Needs
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Shift work doesn't have to control your life when you learn to focus only on what you can control. Roger Sutherland shares his transformative experience from 40 years in frontline policing and how the practice of "controlling the controllables" changed everything.
• Understanding that complaining about rosters, management, and colleagues changes nothing but drains your energy
• Recognizing when things are living "rent-free" in your head
• Practical ways to control what matters: preparation, sleep plans, meal prepping, and recovery
• Choosing how you show up at work regardless of circumst...
[288] - Why When You Eat Matters More Than What You Eat
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Shift work disrupts eating patterns, but understanding the difference between time-restricted eating and intermittent fasting can make a huge impact on your health, energy, and weight. In this episode, I break down why aligning meals with your biological day—not your shift roster—is the real key.
You’ll learn:
Why time-restricted eating works with your circadian rhythm while intermittent fasting often doesn’tHow front-loading calories earlier in the day improves metabolism and insulin sensitivityWhy eating at night increases fat storage and disrupts digestionHow your body clock alway...[287] - Chris Payten - Beyond Survival: The Science of Breathing for Shift Workers
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Breathwork coach Chris Payten returns to discuss the transformative power of conscious breathing for shift workers and first responders, sharing insights from Roger's recent breathwork facilitator training experience.
• Breathwork is conscious control of breathing patterns versus automatic breathing
• The way we breathe directly impacts our nervous system in a two-way feedback loop
• Chronic stress creates dysfunctional breathing patterns that perpetuate anxiety
• Nasal breathing activates the parasympathetic nervous system and provides numerous health benefits
• Mouth breathing contributes to dental issues, sleep problems, and heightened stress respon...
[286] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 04-09-2025
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The manhunt for a cop killer enters its ninth day as veteran police officer Roger Sutherland discusses the devastating impact on police nationwide and the challenges of the ongoing search operation.
• Impact on police officers across Australia has been heavier than anticipated, with even retired officers deeply affected
• No closure yet with the suspect still at large, making it particularly difficult for officers
• Over 100 properties searched in rugged alpine terrain requiring careful tactical approaches
• Search operation costing approximately $200,000 per day, stretching police resources thin
• Consp...
[285] - When the Badge Hurts - Processing the Loss of Our Own
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I address the profound impact of losing two police officers in the line of duty and how it affects the entire law enforcement community. As a 40-year veteran and father of a serving officer, I share personal reflections on processing grief within the Blue family.
• It's okay to be vulnerable and express emotions when facing tragedy
• Allowing yourself to feel isn't weakness—it's being human
• Simple breathing exercises can help during overwhelming moments
• The murder of a police officer impacts the entire Blue family worldwide
[284] - Cravings and Weight gain, try this
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In this episode, I explain why eating high GI foods after 3pm can cause energy crashes, cravings, and weight gain—especially for shift workers. Our insulin sensitivity naturally declines later in the day, so making small, simple swaps to low GI foods can help stabilise blood sugar, keep you fuller for longer, and support a healthy weight no matter what shift you work.
You don’t need an extreme diet—just start with one easy change, like swapping white bread for whole grain, and build from there. Over time...
[283] - Protect your melatonin like your life depends on it, because it does
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In this episode, I explore why melatonin is much more than a “sleep hormone.” It’s a powerful antioxidant that protects your body from free radicals and even cancer—and as shift workers, many of us don’t realise how much late-night screen use interferes with this vital process.
Blue light from phones, tablets, and TVs doesn’t just delay your sleep by a few minutes—it can actually shift your circadian rhythm by up to 90 minutes. And even if you fall asleep quickly, that’s not proof you’re unaffe...
[282] - I've never spoken about this, until today
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In this episode, I share a simple ritual I used for 35 years to separate work from home life as a shift worker.
Like many of you, I often came home still feeling “on duty.” To change that, I carried a coin during every shift and left it in my locker at the end. That small act created a clear mental boundary, protecting my health, my relationships, and my ability to be present at home.
Your ritual doesn’t need to be complicated—it could be a deep brea...
[281] - Your host on Radio 3AW - The Crisis Facing the Frontline - Talk Back Radio 21-08-2025
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Former police officer Roger Sutherland sounds the alarm on the crisis facing frontline workers across Australia and worldwide. With 40 years of service behind him, he shares his concerns about burnout rates and the mass exodus of experienced professionals from essential services.
• Frontline health and law enforcement workers are being worked to the bone with inadequate funding
• Many experienced professionals are burning out and leaving their careers, creating a dangerous skills gap
• Police officers face frustration processing the same offenders repeatedly with no meaningful consequences
• The life ex...
[280] - The After-Shift Workout Dilemma, Friend or Foe?
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Think hitting the gym after a night shift is a good idea? It might be doing more harm than good. In this episode, we explore why high-intensity workouts post-shift can disrupt your sleep, stress your system, and slow your recovery — even if your intentions are solid.
What You’ll Learn:
Why late-night or post-shift workouts can backfireThe link between fatigue, injury risk, and poor recoveryHow exercise timing affects appetite and sleepBetter alternatives to stay active without burning outWhy lower-i...[279] - Breathe. Regulate. Transform.
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In this episode, I share how breathwork techniques can completely transform the lives of shift workers, first responders, and frontline health workers by helping regulate the autonomic nervous system and release stored trauma.
I know this firsthand—my own journey with transformative breathwork led to profound healing from PTSD and inspired me to become a certified breathwork facilitator.
Here’s what we cover in this episode:
Why so many shift workers live in a constant state of fight or flight due to imprope...[278] - Night shift coming up, help!!
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In this episode, I share a proven, practical strategy for managing night shifts in a way that protects your health and wellbeing. Night shift work doesn’t have to leave you feeling wrecked — with the right approach, you can transition into, through, and out of your shifts with far less disruption.
Here’s what I cover:
Why waking early on the day of your first night shift works better than staying up late the night beforeHow eating at normal daytime hours helps maintain circadian alignmentThe power of a shor...[277] - The sleep trifecta - Alcohol, Nicotine and Caffeine
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In this episode, I unpack how alcohol, nicotine and caffeine — the "sleep trifecta" — quietly disrupt sleep and recovery for shift workers. While these substances might feel helpful in the moment, they often do more harm than good, especially when your body is already under pressure from irregular hours.
I cover:
How alcohol disrupts REM sleep and slows fat metabolism (the "mum-tum" effect)Why nicotine increases stress on your system and makes it harder to wind downThe truth about caffeine’s half-life and how it masks your body’s na...[276] - You might be tired but
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In this episode, I explore one of the most common challenges shift workers face—chronic fatigue. While irregular hours are often blamed, there are several overlooked factors that play a major role in how tired we feel. The good news is many of these factors are within our control. With a few practical adjustments, it’s absolutely possible to feel more energised, even with a demanding shift schedule.
Here’s what I cover in this episode:
Why chronic fatigue may be linked to undiagnosed sleep disorders and when...[275] - Female Shift Workers Deserve Better—Here's How We Start
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Shift work isn’t gender neutral, and women are paying the price.
In this episode, I break down why female bodies struggle more with 24/7 rosters — and what can actually help.
How circadian and menstrual cycles clashWhy PMS, gut issues, and poor recovery are more common in womenWhy standard shift work advice fails most female workersWhat needs to change — for individuals and organisationsListen now to understand what’s really going on — and how to protect your health, energy, and hormones.
If you're a woman working...
[274] - Shift Worker's Secret Weapon - The 3 Supplements You Can't Afford to Miss
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Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker.
What’s in This Episode:
• Why Vitamin D matters for shift workers
How low sunlight exposure affects your sleep, immune system, and mood — and how 2,000 IU daily can help restore balance.
• The role of Omega-3s in brain and body health
Why 2g of...
[273] - Change this, it changes everything
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In this episode of A Healthy Shift, I’m breaking down a common myth that’s keeping shift workers exhausted and frustrated: the idea that long sleep-ins on your days off help you recover.
Spoiler alert — they don’t.
In fact, sleeping in too late disrupts your circadian rhythm, delays your exposure to natural light, and creates something called social jet lag. If you’ve ever felt more tired after your days off than during your shifts, this episode is for you.<...
[272] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24-07-2025
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I'm back on Australia Overnight after a bit of a break — and this time, we’re diving deep into some uncomfortable truths about what’s really happening on our streets and inside our justice system.
As a former frontline police officer and now health coach for shift workers, I’ve seen firsthand how things have changed — and not for the better. In this episode, I share some real talk about the rise in crime, the frustration felt by officers, and why our current legal system is letting everyone down...
[271] - My Top 10 Must-Read Books
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In this episode, I share my top 10 must-read books that have reshaped how I approach health, habits, sleep, and shift work. With nearly 40 years in law enforcement and coaching others through 24/7 schedules, I’ve seen what works—and what doesn’t—when it comes to thriving as a shift worker.
These books offer evidence-based, practical insights that can truly improve your energy, sleep, mindset, and overall wellbeing.
My Recommended Reads:
Atomic Habits – Build better systems for lasting habit...[270] - New to Shift Work? - 8 survival tips
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Shift work disrupts our natural circadian rhythms, but with the right strategies, we can protect our health and energy while finding better work-life balance. I share eight practical tips to help shift workers not just survive but thrive, based on almost four decades of experience.
• Set a consistent sleep schedule with regular wake-up times, even on days off
• Create a bedroom environment that's dark, quiet, and cool (15-20°C) using blackout curtains or sleep masks
• Avoid caffeine after midnight on night shifts or after midday at other t...
[269] - The secret to losing weight working shift work
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Shift workers can absolutely lose weight despite the challenges of irregular schedules. I explains the science behind why night workers gain weight and offers a practical approach to sustainable fat loss that works with your body's natural rhythms.
• Understanding why shift work makes weight management difficult
• Research shows shift workers don't eat more than day workers yet still gain body fat
• Why typical diets fail shift workers and cause fatigue and cravings
• How your metabolism naturally slows at night regardless of your work schedule
• The p...
[268] - Why Shift Work Messes with Your Gut—and What You Can Do About It
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If you’ve ever felt bloated, gassy, or just off in the gut after a night shift — you’re not alone. In this episode, I unpack exactly why shift work messes with your digestion, and what you can actually do about it.
Forget blaming food intolerances — the root issue is often your disrupted circadian rhythm, not the food itself. I break down how your internal body clock affects digestion and share simple, evidence-backed habits to get your gut back on track (without resorting to expensive supplements...
[267] - When Coping Becomes a Crutch. Shift Work Mental Health and the Hidden Addictions
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In this episode, I open up about something many shift workers experience but few talk about openly: the dangerous coping mechanisms we turn to when the pressure gets too much. Whether it’s alcohol, drugs, pornography, or gambling — what starts as an escape can quickly spiral into something far more damaging.
As a former shift worker myself and a coach to thousands of others, I want to share what I’ve learned — not from judgment, but from real experience.
Here’s what we cover in this episode...
[266] - Why You Should Wear a Sleep Mask — Every Single Time You Sleep
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If you're a shift worker struggling to get good-quality sleep—especially during daylight hours—this episode is for you. Today, I'm talking about one of the simplest yet most overlooked tools that can drastically improve your rest: the sleep mask.
Most people underestimate just how damaging light can be to sleep. Even tiny amounts of light from devices, early morning sun, or power boards can suppress melatonin by up to 50%. That’s enough to prevent your body from dropping into deep, restorative sleep—and for shift workers, that’s a bi...
[265] - Shift Work and Loneliness - The Silent Struggle No One Talks About
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In this episode, I open up about a side of shift work we don’t talk about enough: the loneliness. Even when we’re surrounded by colleagues, shift work can create a deep sense of emotional isolation that creeps in slowly and quietly. Over time, it can affect everything from our sleep and decision-making to our eating habits and overall wellbeing.
Here’s what I share in this episode:
How shift work pulls us out of sync with everyday life—missing weekends, holidays, and family timeWhy our biologi...[264] - Why Your Workplace Needs Shift Work Health Education in 2025
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Shift Work Doesn’t Have to Wreck Your Health – Here’s How to Thrive
In this episode, I talk about why shift work doesn't have to come at the cost of your health and wellbeing—and why it’s time organisations stop treating shift workers like machines.
I'm Roger Sutherland, and I’ve made it my mission to educate shift workers on how to take control of their health using simple, evidence-based strategies. Through my seminars and coaching, I help workers not just survive their r...
[263] - Shift Work & Your Health The Risks You Can't Ignore (And The Solutions You Need)
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In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time.
As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery.
Here’s what I cover in this e...
[262] - Reclaiming Your Rhythm Navigating Shift Work's Impact on Your Body Clock
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In this episode, I’m breaking down how your circadian rhythm impacts every part of your health as a shift worker — and why managing it is the difference between surviving your roster and actually thriving.
Most shift workers are unknowingly working against their body’s natural rhythm. I’ll show you exactly how to turn that around using real science and practical tools.
Here’s what I cover:
Why circadian disruption leads to fatigue, illness, and burnoutHow light exposure is your #1 tool...[261] - Magnesium v Ashwagandha for Shift Workers
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In this episode of A Healthy Shift, I break down the differences between two popular supplements: ashwagandha and magnesium. Both are known to support stress relief and better sleep — but they work in very different ways.
I explain:
How ashwagandha can help calm a wired mindWhy magnesium supports deep rest and nervous system recoveryWhich one might suit your shift work lifestyle betterWhen using both could make senseIf you’ve ever reached for supplements after a rough run of night sh...
[260] - Nuts About Shift Work - A Small Snack with Big Benefits
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Shift work wrecks your body. Long hours. No sleep. Crappy food. But what if one of the simplest things you could do for your health... fits in your pocket?
In today’s short but powerful episode, Roger dives into why a small handful of nuts a day might be the easiest, cheapest, and most effective habit for shift workers. We're talking heart health, brain protection, stable energy, and snack convenience—all in one.
In this episode, you'll learn:
– Why nuts are the p...
[259] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 12-06-2025
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In this episode of A Healthy Shift, I take you through my journey—from being a 16-year-old Kiss fan camping outside Waverley Park to spending 40 years with Victoria Police. Along the way, I saw just how hard shift work can be on your body, mind, and relationships.
That’s exactly why I created A Healthy Shift—to help shift workers like you take back control of your health, reduce fatigue, and thrive in demanding, unpredictable work environments.
What You'll Hear in This Episode:
✅ How my care...
[258] - The Danger of Normalising Exhaustion
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Burnout has silently become the baseline for too many shift workers—especially those in healthcare and emergency services. You're waking up exhausted, pushing through gruelling 12-hour shifts, barely eating properly, and your sleep is completely disrupted. When did this become normal?
In this raw, unfiltered conversation, I'm addressing the dangerous reality facing countless shift workers who've normalised their depletion. Drawing from decades of experience coaching hundreds of frontline workers, I outline the subtle warning signs that your body and brain are sounding alarm bells: emotional numbness at work...
[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself
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In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistance training—especially 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, I’ve 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 respe...
[256] - Where Is My Shift Work Education and Support?
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Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s 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, I’ve seen firsthand how this lack of knowledge wrecks lives.
That’s why I created practical, hands-on health and wellbeing seminars specifically for shift workers and their workplaces — designed not as theory, but...
[255] - How Shift Timing Impacts Your Health - What the Science Informs Us
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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 disru...
[254] - How Your Indoor Lighting Is Making You Sick, Fat, and Tired
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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<...
[253] - Chloe Spring - It All Falls Apart If Management Don't Support It
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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 fac...
[252] - 8 Hours Pffft – A Better Way to Think About Sleep for Shift Workers
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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 setti...
