A Healthy Shift

Text me what you thought of the show 😊 Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Macros" and its deceptive guise of freedom. Strapped with a calculator for every meal, the quest for a perfect macro balance often treads a fine line between structure and obsession, leaving us to wonder if the flexibility it boasts is merely an ill...

Text me what you thought of the show 😊 When the weight of your uniform amplifies the burden of stress, where can you turn? Hayley Rowley, a trauma-trained yoga instructor and former police officer, opens up about her transformative journey from battling PTSD to teaching yoga as a beacon of hope for shift workers. Our conversation peels back the layers of yoga's stereotypes, revealing an incl...

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking about everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which allows me to assist shift workers while t...

Text me what you thought of the show 😊 Ever wondered how to stay sharp and energized during the graveyard shift or after hours? This exclusive bonus episode is your key to unlocking newfound endurance and mental clarity, thanks to a little-known strategy involving creatine supplementation. Join me, Roger Sutherland, as we explore the remarkable impact that creatine can have for those of you tackl...

Text me what you thought of the show 😊 Navigating the minefield of weight management on the graveyard shift just got easier. I'm Roger, your guide and certified nutritionist, ready to arm you with the tools to outsmart those pesky pounds that creep up when the sun goes down. Let's shatter some myths: It's not about munching more calories, but when you munch that really counts. You&...

Text me what you thought of the show 😊 Discover the profound effects that sleep, or the lack thereof, can have on the minds of those who protect and heal us. Amidst the chaos of sirens and the relentless pressure of emergencies, our latest episode sheds light on the critical yet often overlooked connection between sleep quality and mental health, particularly for frontline health workers and firs...

Text me what you thought of the show 😊 When former law enforcement officer and author Nick Ruggiero speaks out, he doesn't just talk; he transforms lives. His book, "Police Mental Barricade: A Survivor's Guide to Law Enforcement Leadership," is a beacon of hope for officers drowning in the aftermath of high-stress incidents and toxic leadership. Our latest episode delves into...

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers...

Text me what you thought of the show 😊 Discover the freedom that comes with intuitive eating as we sit down with Jeff Ash, a certified intuitive eating coach, whose radical shift from software development to nutrition offers a treasure trove of insights for those tangled in diet culture's tight grip. Jeff reveals how a holistic approach to health—beyond physical to mental, spiritual, and soc...

Text me what you thought of the show 😊 To Talk your Walk, you've got to Walk your Talk. When I was offered the opportunity to attend Australia's biggest talk-back radio station 3AW Melbourne and guest with the legendary Tony McManus talking everything night shift, I jumped at it. The show goes into Victoria as well as South Australia which gives me an opportunity to assist shift workers...

Text me what you thought of the show 😊 Have you ever stumbled out of a night shift, feeling like a zombie craving the comfort of your bed, only to realize that the world expects you to be a bright-eyed, bushy-tailed member of society? Buckle up, because I am here to help you navigate that tricky transition. Our final episode in the series is jam-packed with actionable advice on creating a strong...

Text me what you thought of the show 😊 Struggling to keep your eyes open and mind sharp on the night shift? I'm here to change that. This episode is a treasure trove of practical strategies for anyone pushing through the night shift, whether you're saving lives in healthcare or keeping our streets safe in law enforcement. I delve into the secrets of maintaining peak performance when the...

Text me what you thought of the show 😊 You now no longer have to imagine unlocking the secrets to thriving on the night shift because you're getting advice from someone who's not just studied the science, but lived the experience.  I'm Roger Sutherland, your guide through thenight shift, as we explore the crucial interplay between our bodies' circadian rhythms and the food we...

Text me what you thought of the show 😊 Join me, Roger Sutherland, as I impart the wisdom of thriving through the night, a culmination of nearly forty years defying the traditional workday. Prepare to arm yourself with techniques to combat the nocturnal nemesis of brain fog and fatigue, and master the art of realigning your body clock. We're not just about making it through the night; we&apos...

Text me what you thought of the show 😊 Every night, as I gaze at the artificial glow from my desk lamp, I can't help but wonder about the hidden effects it's having on my health. It's a concern that Ralph Booth, a circadian lighting pioneer and my guest this week, aims to illuminate. With his company OSIN, Ralph is on a mission to provide 'the right light at the right time&apo...

Text me what you thought of the show 😊 Navigating the night shift can feel like a never-ending battle against your own circadian rhythms. Join me,as we reflect on the past year's highs and lows, carrying forward the wisdom gleaned to enhance our shift work strategies in the year ahead.  Join me as I unwrap the gifts of resilience and support that are essential for thriving in a world that ne...

Text me what you thought of the show 😊 Have you ever wondered why our everyday heroes, the first responders and frontline workers, are not unbreakable? Dr. Michelle Finneran, a clinical psychotherapist with a heart for those on the front lines, joins me to shine a light on the hidden battles these courageous individuals face – compassion fatigue, stress, and burnout. As we discuss the intricacies...

Text me what you thought of the show 😊 Episode Highlight - Radio Appearance on 3AW Melbourne Welcome to this episode, where you'll delve into a significant moment from my journey! On Wednesday, December 6th, 2023, I had the incredible opportunity to make a pilot appearance on Radio 3AW Melbourne, during the 'Australia Overnight' segment hosted by Tony McManus. This broadcast reache...

Text me what you thought of the show 😊 Imagine the unpredictable, sleep-depriving, and gruelling nature of shift work.  Now, picture thriving in it rather than just surviving. That's exactly what our special guest, Miriam, an Australian police officer with eight years of shift work experience, teaches us.  Her enlightening journey, complete with personal struggles and triumphs, offers invalu...

Text me what you thought of the show 😊 Discover the rejuvenating powers of cognitive breaks in my latest episode. I reveal how these intentional pauses can transform your work life.  Drawing from nearly 40 years of firsthand experience as a 24/7 shift worker, I will guide you through the labyrinth of stress and fatigue, leading you to a haven of increased productivity and enhanced focus. You&apos...

Text me what you thought of the show 😊 Think carbs are your worst enemy when it comes to weight loss?  Well, think again. Today, I, a seasoned law enforcement officer and certified nutritionist, challenge this common myth and reveal how carbs can be your secret weapon for improved health and well-being as a shift worker.  We'll explore the different types of carbs, their impact on your energ...

Text me what you thought of the show 😊 Picture a world where dietary fat is not the enemy but an ally, especially for you, the hardworking shift worker. Let me, Roger Sutherland, feed your curiosity and debunk some misconceptions about dietary fats.  As a certified nutritionist, law enforcement veteran, and seasoned shift worker, I'll guide you through the labyrinth of nutritional informatio...

Text me what you thought of the show 😊 Ready to supercharge your brain power and your self-care routine?  In this episode I discuss the surprising benefits of creatine, a supplement typically linked with enhanced physical performance but now,  just may be emerging as a cognitive booster too.  Could creatine be something to support our mentally fatigued shift workers? I bring to light how creatine...

Text me what you thought of the show 😊 Ever wondered why you feel groggy after a late-night binge-watching session or why adjusting to a new time zone takes a toll on your body?  Welcome to a fresh episode of A Healthy Shift, where I, your host Roger Sutherland, illuminate the intricate workings of our internal body clock or the circadian rhythm.  This episode is an enlightening exploration of ho...

Text me what you thought of the show 😊 Have you ever considered the toll shift work takes on mental and physical health? Join me, Roger Sutherland, as I sit down with Natalie Alchin, a detective from the UK police force, to delve deep into the pressing issue of burnout among shift workers. As Natalie recounts her personal journey and the challenges she faced in managing the rigors of shift work,...