A Healthy Shift

Text me what you thought of the show 😊 Has decision fatigue left you feeling drained and struggling to keep up with your nutrition needs as a shift worker?  I promise you'll find a lifeline in our discussion about meal planning today, an energy-conserving strategy designed to take the guesswork out of what's for dinner.  I explore the why and how of decision fatigue and how it affects s...

Text me what you thought of the show 😊 Struggling with work-life balance as a shift worker?  I promise you, this episode is a treasure trove of actionable advice and strategies to take your rest days from blah to rejuvenating.  I'm Roger Sutherland, your guide on this journey, combining my experiences as a seasoned shift worker and certified nutritionist to empower you to create a more balan...

Text me what you thought of the show 😊 Ever feel like the demands of shift work are eating away at your life?  Are your relationships, eating habits, and even intimate connections all taking a hit?  I'm Roger Sutherland, your companion in this journey. With hands-on experience as a shift worker and my expertise as a certified nutritionist, I'll guide you through a thorough assessment of...

Text me what you thought of the show 😊 Imagine navigating a high-stress job, raising a family, training for triathlons, and maintaining a plant-based diet, all while working 24/7 shifts! Sounds exhausting, right?  My guest, Erica Lum, is living proof it's possible; as a critical care nurse, mother, wife, and triathlete, she's beautifully juggling the unique challenges of a plant-based l...

Text me what you thought of the show 😊 Ever wondered how to not just survive but thrive in the demanding world of shift work? That’s what this episode is all about.  I’m sharing invaluable insights from decades of personal experience in 24-7 frontline law enforcement.  You’ll learn about the critical importance of prioritizing sleep, and I'll debunk the common misconception of flipping meals...

Text me what you thought of the show 😊 Are you ready to take control of your health and well-being, despite the demands of shift work?  As a certified Nutritionist and veteran Law Enforcement Officer, I'm spilling the beans on the often-overlooked connection between stress and digestive issues for shift workers.  Looking into the complexities of stress hormones on our digestive systems, we&a...

Text me what you thought of the show 😊 Are you struggling to separate your work life from your personal life?  Do the boundaries seem blurred, and the stress seems never-ending?  I will share insightful advice drawn from my own personal experiences. Listen in as I dismantle the notion that being constantly plugged into work-related communication and gossip adds value to our lives. Instead, I argu...

Text me what you thought of the show 😊 Today, I have the honor of inviting you into an intimate conversation with my client Reggie, a nurse from Sydney, Australia.  Reggie’s story is both extraordinary and deeply human, as she offers us an insider's look into the life of a healthcare worker in the midst of the global COVID-19 pandemic. Not only that, but Reggie opens up about her personal he...

Text me what you thought of the show 😊 Ever wrestled with fatigue due to your shift work schedule and wondered how you could improve your sleep pattern? Brace yourself, as I, Roger Sutherland,  a seasoned shift worker and certified nutritionist, throw light on the inner workings of our circadian rhythm and its association with shift work. Not only does he help us to understand the importance of m...

Text me what you thought of the show 😊 Thanks to my social media follower "Nikki" for giving me the push to do this episode I've wanted to do for a long time. Join me, Roger Sutherland, as I share insights from my law enforcement and nutritionist background, to help you navigate the often-overlooked issue of stress and shift work. Discover how to distinguish between good and bad st...

Text me what you thought of the show 😊 Unmask the truth behind real success; it's not all about the big breakthroughs or the overnight sensations.   Instead, the secret lies in consistency, patience, and celebrating the small wins as you forge your path to triumph.  I tackle the myth of immediate results and break down how the journey to success is often made up of small, achievable steps. ...

Text me what you thought of the show 😊 . Journey with us through an engaging conversation with Dr. Jade Murray, her decade-long expertise in sleep and circadian research unravels the intricate relationship between shift work and chronic fatigue.  Discover how irregular working hours impact physical and mental health, insomnia and exhaustion. Uncover Dr. Murray's insights on how we can improv...

Text me what you thought of the show 😊 Ever feel like your shift work schedule leaves you with no time or motivation for self-care?  Let's take a step back and confront the hard truths about who we're actually hurting with these statements.  I'm Roger Sutherland, a certified nutritionist and veteran law enforcement officer, and I'm here to challenge these excuses and inspire y...

Text me what you thought of the show 😊 Ever wonder how to fit exercise around your busy shift work?"  That question birthed my own journey back to health and wellness after an exercise hiatus, and I'm thrilled to share my experiences in this episode.  As a certified nutritionist, veteran law enforcement officer, and long-time shift worker, I've battled with the same struggle.    It...

Text me what you thought of the show 😊 Feeling trapped in a cycle of negative thoughts about your body?  Longing to embrace body positivity but unsure where to start?  Join me, Roger Sutherland, your certified nutritionist and law enforcement officer, as we explore the complexities of body image and the steps required to cultivate a healthier mindset.  Dive headfirst into the science behind body...

Text me what you thought of the show 😊 Shift work can be extremely detrimental to us biologically Female shift workers have an in-built early warning system warning them their body is in trouble. Do you have an irregular menstrual cycle?  Have you ever wondered how shift work may be affecting your menstrual cycle? Join me, your host, and my dear friend and colleague, certified nutritionist Rachel...

Text me what you thought of the show 😊 As shift workers, we can be highly stressed purely by the roles that we perform, and that may bring about episodes of using food for comfort. Facing the struggles of stress and stress eating head-on, we've got expert Shannon Beer here to help us unravel the threads of temptation and self-soothing with food. Shannon joins me to explain why we often find...

Text me what you thought of the show 😊 Are you ready to transform your perceptions of shift work? No more viewing shift work as a burden; let's see it as an opportunity for flexibility.  We'll redefine the morning routine, from opening your curtains, resetting your circadian rhythm, to setting daily intentions before checking your phone.  I'll help you show up for the day, embrace...

Text me what you thought of the show 😊 What if there was a way to take back control of your health, despite having to endure the rigors of night shifts?  Let me, Roger Sutherland, certified nutritionist and veteran shift worker, share with you a game-changing strategy that can help.  I delve into the nitty-gritty of why we struggle after night shifts - it's not just about our disrupted circa...

Text me what you thought of the show 😊 Are you ready to crack the code of your body's internal timekeeper? Ever wondered why jet lag feels worse when you're flying east rather than west? Join me, as we explore the mysteries of our circadian rhythm and discover how it influences our daily lives, especially when it comes to jet lag and shift work.  You'll learn about the key triggers...

Text me what you thought of the show 😊 Do you ever wonder how your food environment impacts your health, especially as a shift worker? Today, we're joined by Dr. Jill Joyce, a registered dietitian, professor of public health nutrition, and co-director of the Tactical Fitness and Nutrition Lab at Oklahoma State University, to explore the complexities of food environments in shift working envi...

Text me what you thought of the show 😊 Struggling with meal prep amidst the chaos of shift work? Discover a game-changing three-step meal prep process with Angela Borges from A Healthy Diary in our latest chat. Together, we break down her simple and effective method for planning, shopping, and prepping your nutritious meals in as little as 30 minutes – all while juggling unpredictable schedules....

Text me what you thought of the show 😊 Are you tired of just surviving the rigors of shift work?  Get ready to thrive instead!  I'm Roger Sutherland, certified nutritionist and shift worker for almost 4 decades, and I'm here to share evidence-based strategies to help you take control of your health and wellbeing.   From scheduling to meal planning, exercise, and more, I'll guide yo...

Text me what you thought of the show 😊 Struggling with sleep as a shift worker? You're not alone! Join me as I uncover the ways in which many of us are unintentionally sabotaging our own rest and the significant impact it has on our well-being. In this episode, I discuss the importance of consistent sleep patterns, winding down routines, and creating a conducive sleep environment to help you...

Text me what you thought of the show 😊 Do you really struggle with sleep while working shift work? Could your caffeine intake be the problem? We know that caffeine has a half life of 4-6 hours in our body. In this podcast, I discuss the findings of a recent Systematic Review released in Feb, 2023. _____________________ If you enjoyed the podcast please subscribe and give it a rating and review. _...