A Healthy Shift

[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself

05 Jun 2025

Contributed by Lukas

Text me what you thought of the show 😊In this candid episode, fitness coach Jack Hallows and I dive deep into the transformative power of resistanc...

[256] - Where Is My Shift Work Education and Support?

01 Jun 2025

Contributed by Lukas

Text me what you thought of the show 😊Feeling Burnt Out from Shift Work? You’re Not Alone — And It’s Not Your Fault.Most organisations expect...

[255] - How Shift Timing Impacts Your Health - What the Science Informs Us

29 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Shift work disrupts our body's natural 24-hour clock (circadian rhythm), affecting metabolism, hormones,...

[254] - How Your Indoor Lighting Is Making You Sick, Fat, and Tired

25 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Blue light exposure at night disrupts our biology beyond sleep, causing serious health issues that shift work...

[253] - Chloe Spring - It All Falls Apart If Management Don't Support It

22 May 2025

Contributed by Lukas

Text me what you thought of the show 😊What if we told you that the very people keeping our society running 24/7 — emergency workers, nurses, firs...

[252] - 8 Hours Pffft – A Better Way to Think About Sleep for Shift Workers

18 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Are you tired of being told you need eight hours of sleep—when your shift schedule makes that nearly imposs...

[251] - Shift Shock: What I Wish I Knew When I Started Shift Work

15 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Shift shock hits like a tidal wave when your entire life gets flipped upside down by irregular work hours. Th...

[250] - Radio 3AW - Australia Overnight - Special Guest Dr OIivia Walch - 15-05-2025

15 May 2025

Contributed by Lukas

Text me what you thought of the show 😊When was the last time you experienced real darkness—so dark you couldn’t see your hand in front of your ...

[249] - Matt Newlands - Checking in on your mates, but what are we looking for?

08 May 2025

Contributed by Lukas

Text me what you thought of the show 😊The mental health challenges of shift work extend far beyond simple fatigue. In this powerful conversation wi...

[248] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 01-05-2025

07 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Forty years of night shifts taught me one crucial lesson—our bodies were never designed for midnight meals....

[247] - The Ideal Wake-Up Routine for Shift Workers

04 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Ever wake up feeling like you’ve already lost the day before it even starts?If you’re a shift worker, tha...

[246] - Why I Don't Just Say Shift Work Will Kill You

01 May 2025

Contributed by Lukas

Text me what you thought of the show 😊Here’s the hard truth most people won’t tell you about shift work: It’s not the roster that's rui...

[245] - Creatine Not Just for the Gym — What Every Shift Worker Over 40 Should Know

27 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊Are you grinding through night shifts, battling brain fog at 3AM, and wondering if there’s anything that ca...

[244] - Dr Charlotte Gupta - Factors influencing the eating behaviour of shiftworkers

24 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊Shift work disrupts our natural eating patterns, impacting how our bodies process food, particularly overnigh...

[243] - You Don't Have to Do Shift Work Alone Anymore

20 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊Feeling like you're doing shift work on your own? That ends here.In this episode, I’m sharing somethin...

[242] - Your host Interviewed on 2GB Sydney - 18-04-2025

18 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊Support the show---------------------------- ANNOUNCING "The Shift Workers Collective" https://join...

[241] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 17-04-2025

18 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊Roger Sutherland, former law enforcement officer of four decades, returns to discuss how shift workers can ma...

[240] - Methylene Blue - Brain Booster or Biohacking Hype

17 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊You’ve probably seen it on social media—people swishing around bright blue tongues, swearing by methylene...

[239] - Understanding Circadian Rhythms and Menstrual Health in Shift Work

13 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊If you're a woman working shifts and struggling with irregular periods, painful cramps, mood swings, or ...

[238] - The Midnight Munchies – How to Avoid Junk Food on Night Shifts

10 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊If you’ve ever found yourself face-to-face with a vending machine at 2 AM, half-asleep and craving somethin...

[237] - Behind the Mic: The Untold Story of 911 Dispatchers with Deborah Green

06 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊What happens after the emergency call ends? For 911 dispatchers, the trauma doesn’t just stop when they han...

[236] - Shift Work & Insomnia Magnesium vs Melatonin – Which One Works Best

03 Apr 2025

Contributed by Lukas

Text me what you thought of the show 😊Are you a shift worker struggling to get quality sleep? In this episode, we break down the key differences be...

[235] - Why Does My Stomach Always Feel Off During and After Night Shifts

30 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Digestive issues are a common struggle for shift workers, yet many don't fully understand why their stom...

[234] - The Impact of Light at Night on Cancer Risk – What Shift Workers Need to Know

27 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Blue light exposure does more than delay sleep—it could be increasing your cancer risk. In this episode, we...

[233] - Conquering the Mental Struggles of Shift Work

23 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Shift work can take a serious toll on your mental health, but it’s not talked about enough. In this episode...

[232] - Chris Payten - Breathwork, Completely free. Incredibly underrated

20 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Breathing – we do it 20,000 times a day without thinking, but what if you could use it as a powerful tool f...

[231] - The ‘I'll Just Rest My Eyes’ Struggle - Staying Awake During Your Shift

16 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Are you guilty of “just resting your eyes” during a night shift… only to wake up 15 minutes later in a ...

[230] - I’ve Been Up for 16 Hours and I'm Still Expected to Function?

13 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Shift work can leave you absolutely drained, especially after grueling 16-hour shifts. But did you know that ...

[229] - International Women’s Day-Acknowledging & Empowering Shift-Working Women

07 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Let’s be real—shift work isn’t the same for everyone, especially for women. If you’re a woman working...

[228] - Sophie Ballantyne - How did a 24/7 Shift Worker turn it all around?

06 Mar 2025

Contributed by Lukas

Text me what you thought of the show 😊Are you a shift worker struggling with your health and well-being? In this episode, health coach Sophie Balla...

[227] - Why Drinking 500ml of Water Upon Waking is a Game Changer for Shift Workers

27 Feb 2025

Contributed by Lukas

Text me what you thought of the show 😊In this episode of A Healthy Shift, Roger Sutherland, a certified nutritionist and experienced shift worker, ...

[226] - The Night Shift Strategy That Took Tam from "Horrid" to "Thriving"

20 Feb 2025

Contributed by Lukas

Text me what you thought of the show 😊In this episode, we sit down with Tam Epshtein, a shift worker who shares her journey from "surviving&qu...

[225] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 20:02:2025

20 Feb 2025

Contributed by Lukas

Text me what you thought of the show 😊Struggling to balance shift work with personal life? In this episode, seasoned law enforcement officer Roger ...

[224] - The Power of a 30-Minute Walk for Shift Workers

13 Feb 2025

Contributed by Lukas

Text me what you thought of the show 😊Imagine transforming your health and vitality with just 30 minutes a day. Join me, Roger Sutherland, as I rev...

[223] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 06/02/2025

07 Feb 2025

Contributed by Lukas

Text me what you thought of the show 😊Ever wonder how to thrive while the world sleeps? Join us as Roger Sutherland, a seasoned law enforcement off...

[222] - The Power of Morning Light A Game Changer for Shift Workers

06 Feb 2025

Contributed by Lukas

Text me what you thought of the show 😊How can a simple change in your routine revolutionise your shift work life? Discover why morning light exposu...

[221] - Dr Olivia Walch - How we can get into a “Sleep Groove”

30 Jan 2025

Contributed by Lukas

Text me what you thought of the show 😊What if you could finally take control of shift work’s chaos while improving your health? Join Dr. Olivia W...

[220] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 23/01/2025

24 Jan 2025

Contributed by Lukas

Text me what you thought of the show 😊Is the rise in youth crime a product of our current legal system's ineffectiveness, or are there deeper ...

[219] - Could it be Compassion Fatigue?

23 Jan 2025

Contributed by Lukas

Text me what you thought of the show 😊Could the relentless pressures of caregiving be quietly eroding your well-being? Join me, Roger Sutherland, a...

[218] - Kate Morris - Calling You Out on Your BS

16 Jan 2025

Contributed by Lukas

Text me what you thought of the show 😊Join us for an inspiring conversation with Kate Morris, a certified nutritionist and business manager, who sh...

[217] - Maternal Shift Work - The Hidden Health Risks for Mothers and Babies

09 Jan 2025

Contributed by Lukas

Text me what you thought of the show 😊Unravel the critical ties between maternal shift work and the significant health challenges faced by mothers ...

[216] - Dr. Ian Dunican PhD - Sleep and Shiftwork

02 Jan 2025

Contributed by Lukas

Text me what you thought of the show 😊Could the secrets of elite athletes unlock the potential of shift workers? Join us as we explore this intrigu...

[215] - Navigating those Breakroom Treats

26 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊What if resisting the sugary temptations in your break room was as simple as changing your mindset? Discover ...

[214] - The Ultimate Sleep Environment - How to Sleep Better Even doing Shift Work

19 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊Can your bedroom be sabotaging your sleep? Join me, Roger Sutherland, as we uncover the hidden factors that m...

[213] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 18/12/2024

19 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊After four decades in law enforcement, Roger Sutherland brings a wealth of experience to our conversation, gu...

[212] - Blue Light may Not Stop You Falling Sleep, But.....

12 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets of sleep health with Roger Sutherland, as we demystify the complex ties between blue light...

[211] - Kaitlyn Menere - From Bad Girl to Bad A$$

05 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊Join me for a transformative conversation with Kaitlyn Menere, a holistic psychotherapist who shares her jour...

[210] - Your host and Hailey Jamieson on Radio 3AW - Australia Overnight - Talk Back Radio 05/12/2024

05 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets to thriving as a shift worker in our engaging conversation with Roger Sutherland and Hayle...

[209] - How AI Will Transform Shift Work Environments

01 Dec 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets to revolutionising shift work with AI and transform the way essential sectors operate. Joi...

[208] - Step Into the Light - How Infrared Therapy Could Transform Shift Worker Health

28 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊What if you could turn back the clock, boost your energy, and improve your overall health with a simple, non-...

[207] - Understanding Your Autonomic Nervous System - A Key to Thriving in Shift Work

24 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊After years of wrestling with mental and physical turmoil during a demanding career with Victoria Police, I f...

[206] - What Vitamins Minerals Work Well Together

21 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets of vitamin pairings that can transform your health, especially if you're a shift work...

[205] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 21/11/2024

21 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Journey back to 1974 as veteran law enforcement officer Roger Sutherland takes us on a nostalgic trip with hi...

[204] - Understanding Melatonin and Its Role Beyond Sleep

17 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secret to mastering your circadian rhythm and revolutionise your approach to health with insights ...

[203] - Why Dehydration and Hunger Feel the Same – And What to Do About It

14 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Could your late-night cravings really be a cry for water, not food? Join me, Roger Sutherland, as I unravel t...

[202] - Hydration for Better Sleep After a Night Shift

12 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Can better hydration lead to a more restful sleep after a night shift? Discover the surprising impact of hydr...

[201] - Why Hydration Matters More for Shift Workers

10 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Can you tell the difference between hunger and thirst? Many shift workers can't, and it's impacting...

[200] - Mastering Your Circadian Rhythm The Power of Light Food Timing and Movement

07 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover how you can take control of your body's internal clock and transform your shift work experience...

[199] - Support your Circadian Rhythm to Dominate Shift Work

03 Nov 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets to thriving in a 24/7 work environment with insights from Roger Sutherland, a certified nu...

[198] - The Importance of Regular Eating to Combat Cravings

31 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊What triggers those relentless cravings during your shift work, and how can you finally put a stop to them? T...

[197] - HELP! I Can't Stop These Cravings

27 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Could understanding the biological drivers of your cravings be the key to a healthier shift-working lifestyle...

[196] - Chris Foster-Ramsay - The Brunch chat that changed his life

24 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Facing the pressures of success while battling personal struggles can feel insurmountable. Chris Foster-Ramse...

[195] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 24/10/2024

24 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover the essential strategies for thriving as a shift worker from the insights of Roger Sutherland, a vet...

[194] - Fueling Your Shift - The Power of Low GI Foods for Steady Energy

20 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊How can you not only survive but thrive as a shift worker grappling with erratic hours? Join me, Roger Suther...

[193] - Arcashift - The App for Shift Workers

17 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets to thriving as a shift worker with our latest episode featuring the innovative ArcaShift a...

[192] - Coaching Shift Workers One2One - Thriving Not Just Surviving

13 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever felt like shift work is a never-ending battle against your own body? Join me, Roger Sutherland, as I unr...

[191] - Code One - Building Resilience - Thriving as a First Responder in Tough Times

10 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover the vibrant world behind the badge with our inspiring guest, Code One, a dedicated police officer wh...

[190] - Health Impacts of Shift Work – The Need for Action and Simple Strategies

06 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Can shift work be hazardous to your health? Join Roger Sutherland as he unpacks the serious physical and ment...

[189] - The Power of Daylight - How Every Colour of Light Benefits Your Health

03 Oct 2024

Contributed by Lukas

Text me what you thought of the show 😊Imagine transforming your shift work experience by simply harnessing the power of natural daylight. In this e...

[188] - LISS Training - All the Benefits for the Shift Worker

29 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊What if you could enhance your cognitive function and metabolic health without feeling exhausted? Discover ho...

[187] - Erica Lumb - How does a plant eater get sufficient protein

26 Sep 2024

Contributed by Lukas

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 ins...

[186] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 25/09/2024

26 Sep 2024

Contributed by Lukas

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 pr...

[185] - Polite Hunger vs Rude Hunger - Understanding Your Body’s Signals

22 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊Ready to conquer hunger and make better food choices during your irregular work hours? Discover the transform...

[184] - Get Your "Light Diet" Right, and Thrive

19 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊Discover how you can revolutionize your health and productivity by mastering the "light diet" in ou...

[183] - When You Eat Matters for a Shift Workers’ Health

15 Sep 2024

Contributed by Lukas

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 shif...

[182] - Jack Hallows - 3 Days Training a Week. Is it enough?

12 Sep 2024

Contributed by Lukas

Text me what you thought of the show 😊Unlock the secrets to integrating sleep, recovery, and nutrition into a winning training routine, especially ...

[181] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 12/09/2024

12 Sep 2024

Contributed by Lukas

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...

[180] - The Cognitive Benefits of Creatine for Shift Workers

08 Sep 2024

Contributed by Lukas

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, ...

[179] - What is the Best Sleep Aid for Shift Workers?

05 Sep 2024

Contributed by Lukas

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 t...

[178] - If this hurts, I'm talking to you

01 Sep 2024

Contributed by Lukas

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 tod...

[177] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 29/08/2024

30 Aug 2024

Contributed by Lukas

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 landsc...

[176] - Dr Martin Moore-Ede - The Impact of Blue Light in our Work Environments

29 Aug 2024

Contributed by Lukas

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-E...

[175] - Melatonin, Beyond Sleep

25 Aug 2024

Contributed by Lukas

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 enlighten...

[174] - Sgt SUTHERLAND - Code 2 and Off

24 Aug 2024

Contributed by Lukas

Text me what you thought of the show 😊 Support the show---------------------------- ANNOUNCING "The Shift Workers Collective" https://joi...

[173] - Light, Why it has such an Impact on our Health

22 Aug 2024

Contributed by Lukas

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 an...

[172] - 8 Sleep Myths Busted

18 Aug 2024

Contributed by Lukas

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...

[171] - Menopause and Night Shift Sleep Solutions for Women

15 Aug 2024

Contributed by Lukas

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 Sutherlan...

[170] - How Does Shift Work Impact your Mental Health?

11 Aug 2024

Contributed by Lukas

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,...

[169] - Simple Strategies to Make Your Shift Working Life Easier to Manage and Maintain

08 Aug 2024

Contributed by Lukas

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&ap...

[168] - Optimising Your Week as a Shift Working Mum

04 Aug 2024

Contributed by Lukas

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? Jo...

[167] - Nutrition Timing and Meal Planning for Optimal Energy while Working Shifts

01 Aug 2024

Contributed by Lukas

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...

[166] - The Importance of Magnesium for Shift Workers

28 Jul 2024

Contributed by Lukas

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...

[165] - The Circadian Rhythm An Anticipatory System Essential to Health

25 Jul 2024

Contributed by Lukas

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 th...

[164] - Caffeine and Stimulants, The Pros and Cons

21 Jul 2024

Contributed by Lukas

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 Sutherlan...

[163] - Managing Family and Social Life as a Shift Worker

18 Jul 2024

Contributed by Lukas

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 ...

[162] - Could Zinc be a Hidden Gem for Shift Workers?

16 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Could a simple mineral supplement revolutionize your shift work experience? Tune in to this episode of the He...

[161] - Unlocking Better Sleep: The Benefits of Natural Supplements for Shift Workers

15 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Are you ready to transform your sleep quality and finally wake up feeling refreshed? In today's episode ...

[160] - Building Resilience and Improving Mental Health

14 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Is your mental health suffering due to the demands of shift work? Join me, Roger Sutherland, certified Nutrit...

[159] - Shift work - The Health Impacts and Strategies to Support You

11 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how you can maintain optimal health while working irregular hours? Join me, Roger Sutherland, a...

[158] - Your host on Radio 3AW - Australia Overnight - Talk Back Radio 11/07/2024

11 Jul 2024

Contributed by Lukas

Text me what you thought of the show 😊Ever wondered how to manage sleep effectively while working night shifts? Join us for an enlightening convers...