A Healthy Shift

Text me what you thought of the show 😊 Unlock the secrets to thriving on a plant-based diet while managing the unique demands of shift work with insights from Erica Lum, a triathlete and emergency nurse. Erica sheds light on how to meet your protein and micronutrient needs as a vegan or vegetarian, offering practical strategies for combining foods and supplementation. Discover the essential tips...

Text me what you thought of the show 😊 Can shift work really disrupt your life, or can it be managed effectively? In this must-listen episode, we promise to uncover the secrets to balancing your sleep and circadian rhythms amidst the demands of shift work. From minimising blue light exposure to maximising sunlight, we explore how different light spectrums like infrared, ultraviolet, and green lig...

Text me what you thought of the show 😊 Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transformative power of recognizing "polite hunger" versus "rude hunger" in this eye-opening episode of A Healthy Shift with Roger Sutherland. Learn how tuning into these body signals can help you make mindful, balanced food choices, ensuri...

Text me what you thought of the show 😊 Discover how you can revolutionize your health and productivity by mastering the "light diet" in our latest episode. Join Roger Sutherland as he explores the science behind light and its pivotal role in regulating our circadian rhythm, specifically for shift workers. Learn why daylight exposure is crucial for your body's natural clock, and how...

Text me what you thought of the show 😊 Is calorie deficit really the only factor in weight loss? Think again. Join Roger Sutherland, a seasoned shift worker with over four decades of experience, as he uncovers the crucial role of food timing in maintaining health and well-being. This episode promises to shed light on how your meal schedule can drastically affect your energy, mental clarity, and m...

Text me what you thought of the show 😊 Unlock the secrets to integrating sleep, recovery, and nutrition into a winning training routine, especially if you're juggling a demanding shift work schedule. Join us as Roger Sutherland, a certified nutritionist and seasoned shift worker, sits down with personal trainer and content creator Jack Hallows. Jack's journey from music student to fitne...

Text me what you thought of the show 😊 How do continuous protests in Melbourne strain Victoria Police and their resources? Join us as we uncover the grueling conditions officers face, from being stationed far from home to enduring long shifts with minimal sustenance. We highlight their emotional struggles, balancing demanding roles with family responsibilities while enduring public abuse. Plus, h...

Text me what you thought of the show 😊 Can creatine be the secret weapon for staying alert and focused during those grueling night shifts? Join me, Roger Sutherland, a certified nutritionist and veteran law enforcement officer with nearly four decades of shift work under my belt, as I uncover the cognitive benefits of creatine that go beyond just muscle gain. Discover why doubling your intake to...

Text me what you thought of the show 😊 Can you really rely on sleep medications to solve your shift work sleep woes? Join me, Roger Sutherland, in this episode of A Healthy Shift as we shatter the myths surrounding conventional sleep aids and uncover why they might be doing more harm than good. As a seasoned shift worker and certified nutritionist, I share my unique insights on why these medicati...

Text me what you thought of the show 😊 Imagine being able to transform your habits and pave the way to the future you’ve always dreamed of. In today's episode of A Healthy Shift, I'm your host, Roger Sutherland, and we're challenging the status quo for shift workers everywhere. No more waiting for an external savior or relying on fleeting motivation. We'll explore how high-per...

Text me what you thought of the show 😊 What if the bonds you formed decades ago could withstand the test of time and evolve with the changing landscape of your profession? Join us as we sit down with Roger, a retired officer from Victoria Police, who reflects on an emotional reunion with his squad mates from the academy of 1984. Roger shares the unforgettable camaraderie and mutual respect that d...

Text me what you thought of the show 😊 Ever wondered why blue light is such a big deal and how it affects your health? Join us as Dr. Martin Moore-Ede, a trailblazer in circadian rhythm research, unpacks the intricate relationship between light and our biological clocks. Roger Sutherland welcomes Dr. Moore-Ede back to share his extraordinary journey from medical doctor to an authoritative voice o...

Text me what you thought of the show 😊 Unlock the secrets of melatonin and how it can revolutionize your health as a shift worker. In this enlightening episode of "A Healthy Shift," hosted by Roger Sutherland, we go beyond the common misconception of melatonin as just a sleep hormone. Discover how this powerful molecule, produced by the pineal gland from tryptophan, aligns with your cir...

Text me what you thought of the show 😊 Support the show ---------------------------- YOU CAN FIND ME AT Website Instagram LinkedIn Shift Work Health and Wellbeing Seminars One2One Coaching/Consult _____________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this inform...

Text me what you thought of the show 😊 Have you ever wondered how the light you’re exposed to throughout the day can impact your overall health and well-being? Unlock the secrets to optimizing your circadian rhythm and mitigating the harmful effects of blue light exposure, especially if you're a shift worker. In this episode of "A Healthy Shift Podcast," we promise you’ll learn act...

Text me what you thought of the show 😊 Can you really train yourself to survive on less sleep? Get ready to shatter some long-held myths about sleep that could be undermining your health and well-being! I, Roger Sutherland, am here to set the record straight and provide you with evidence-based strategies to improve your sleep quality and overall health. In this eye-opening episode of A Healthy Sh...

Text me what you thought of the show 😊 What if the combination of menopause and night shifts could be less of a nightmare? Join host Roger Sutherland, a veteran shift worker and certified Nutritionist, as we uncover evidence-based strategies to manage sleep disturbances during menopause while juggling the demands of shift work. In this episode of A Healthy Shift, Roger dives into the critical int...

Text me what you thought of the show 😊 Can shift work be detrimental to your mental health? In this episode of A Healthy Shift, I, Roger Sutherland, provide a comprehensive look into the complex relationship between irregular work hours and mental well-being. We delve into the disruption of our natural circadian rhythms and the resulting hormonal imbalances that make shift workers more prone to c...

Text me what you thought of the show 😊 What if you could transform your chaotic shift work schedule into a life of balance and wellness? In today's episode of A Healthy Shift, we tackle the unique hurdles of shift work, from erratic sleep patterns to unpredictable mealtimes. First, we break down the importance of creating a sleep sanctuary. Discover practical tips like decluttering your bedr...

Text me what you thought of the show 😊 What if you could transform your chaotic shift-working life into a well-balanced and fulfilling existence? Join me, Roger Sutherland, as I guide you through evidence-based strategies to not just survive, but thrive as a shift-working mum. In this episode of the Healthy Shift podcast, I shine a spotlight on the incredible efforts of mothers juggling the deman...

Text me what you thought of the show 😊 Ever wondered how you can maintain peak energy levels while working irregular hours? Join Roger Sutherland in this transformative episode of the Healthy Shift podcast, where we unlock the secrets to nutrition, timing, and meal planning tailored specifically for shift workers. You'll discover how meal timing can harmonize your internal clock, preventing...

Text me what you thought of the show 😊 Could magnesium be the ultimate game-changer for shift workers? Discover how this essential macro mineral can transform your sleep, reduce stress, and sharpen your overall health. Host Roger Sutherland, a certified Nutritionist and veteran Law Enforcement Officer, takes you on an insightful journey into the world of magnesium. Learn why nearly half of adults...

Text me what you thought of the show 😊 Have you ever wondered how ignoring your body's internal clock can wreak havoc on your health? Master the art of aligning your lifestyle with your circadian rhythm and unlock the secrets to thriving as a shift worker. With nearly four decades of experience, I, Roger Sutherland, am here to illuminate the science behind circadian rhythms and their profoun...

Text me what you thought of the show 😊 Can caffeine be your secret weapon to thriving in the demanding world of shift work? Join me, Roger Sutherland, as we uncover the delicate balance between leveraging caffeine to boost productivity and the potential pitfalls that come with it. In this illuminating episode of A Healthy Shift, we'll dissect the benefits of caffeine, from heightened alertne...

Text me what you thought of the show 😊 Can you actually thrive as a shift worker while keeping your family and social life in balance? Discover the evidence-based strategies that will not only help you manage but excel in both your professional and personal life. In this episode of A Healthy Shift, I, Roger Sutherland, will walk you through the art of open communication with your loved ones, show...